For many, Sundays is a day of rest. It’s good for muscle recovery to take a day of rest during your week ( I must admit that this is difficult for me to take a day off cardio because exercise relieves the symptoms of chronic back pain, and stress release for me). The old theory of weight training was to rest every other day between lifting, but that was when weight training involved total body training at each session. The more updated theory is about focusing on more specific target zones (arms, chest…) and doing 3-5 days of training, if possible and quick, maximum results.
Just make sure that if you are taking a day of rest, you continue drinking lots of water (helps to keep the internal system running, aids in muscle recovery and I swear makes my skin look less wrinkled and healthier) and keep up with your clean eating. The biggest regression in your progress happens when you binge eat or give yourself a 'weekend off' from healthy eating habits, because you worked out during the week. Why not, it’s only one or two days?
You can sabotage all your progress in an all day, or weekend splurge (appropriate size treats are good and keep you from splurging…but moderation is the key.)
Don't consider appropriate portioned high fat foods as a "cheat". That sounds so negative. Realize that moderate treats keep you from going over board. You work hard and eat healthy foods. A small slice of pumpkin pie (don't eat the crust), a petite filet (minus a big glob of butter), or a moderate plate of pasta linguine, is good for your soul.
Sunday 11/13/11- Workout Dairy:
day off
walk on nature trail with my children
Sunday 11/13/11- Food Diary:
Breakfast-
Organic steel cut oats(150 cal.)
1/8 cup blackberries, blueberries (40 cal)
protein shake with 1/2 cup pasturized egg whites (190 cal)
A.M. Snack-
1 cup cooked quinoa, mixed with frozen peas, 1 /4 tls curry (183 cal)
1 apple (57 cal)
Lunch-
3.5 oz salmon (180 cal)
Salad-2 cup spinach, 1/2 sweet pepper,1/4 cup yellow squash, 2 tbls garbanzo beans, 1 tbls roasted sunflower seeds (120 cal)
P.M. Snack-
homemade popcorn (90 cal)
Dinner-
2 large crab legs, lemon ( no butter) (260 cal)
1/2 acorn squash, spritz with I Can't Believe It's Not Butter, nutmeg (65 cal)
1 cup wilted spinach, garlic, EVOO (85 cal)
Dessert-
1/2 cup non-fat cottage cheese, 1/2 cup bluberrries, 1/4 cup strawberries(120 cal)
TOTAL CALORIES-1780
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