One day at a time

Fitness Journal

[gymra]

Burn fat without stressing out your joints. This workout is perfect for those who need to get their sweat on, but have a hectic schedule. It’s quick, effective, and easy-to-follow. What more could you ask for?!

[gymra]

Burn your belly fat with this ab blasting routine! It’s quick and effective, so do it regularly for the results you’re looking for. Remember that diet is crucial when it comes to revealing a cut and carved mid-section. Eat a well balanced and clean diet that consists of mostly whole foods, stay hydrated, and get plenty of rest.

[howtolossweight]

Exercises to Reduce Belly Fat and Love Handles..

Follow Us @ How To Loss Weight

[fitnessisastruggle]

Day Fifty-Three

December 21st

Start 2:20PM Finish 3:21PM

Treadmill Running 1.5 miles / 16:33 minutes / 228 calories

Treadmill Walking .50 miles / 8:51 minutes / 64 calories

Polar machine 2.08 miles / 29:48 minutes / 281 calories

✓ Cardio

[fitnessisastruggle]

Day Fifty-Two

December 22nd Start: 8:16AM Finish:

Treadmill Running 1 mile / 10:50 minutes / 151 calories

Treadmill Walking .50 miles / 8:42 minutes / 61 calories

Polar machine 1.62 miles / 22:30 minutes / 215 calories

Weigh in: 176lbs

✓ Cardio

[fitnessisastruggle]

Day Fifty-One

December 16th 2016 Start 7:45AM Finish 8:15AM ✓ Cardio

[fitnessisastruggle]

Day Fifty

December 9th 2016 Start 8:12AM Finish 9AM Treadmill Running 1.5 miles / 15:28 minutes / 223 calories Walking .50 miles / 8:36 minutes / 59 calories V ups 10x3 Leg lifts 10x3 Right side bends 17lbs 15x3 Left side bends 17lbs 15x3 ✓ Cardio ✓ Abs ✓ Stretching

[fitnessisastruggle]

Day Forty-Nine

December 3rd 2016 Start 8:18AM Finish 9:15AM Weigh in: 172.2lbs 45lbs Chest press 10x3 Bent over rows 10lbs / arm 10x3 Machine dual pulley pull down 45lbs 10x3 Machine mt rowdy s 20lbs / arm 10x3 10lbs dumbell press left arm 10x3 10lbs dumbell press right arm 10x3 10lbs dumbell left arm curl 10x3 10lbs dumbell right arm curl 10x3 Treadmill Running 10 minutes / 1.0 miles / 140 calories Walking 63 calories / .55 miles / 11:45 minutes ✓ Chest ✓ Tricep ✓ Cardio

[fitnessisastruggle]

Day Forty-Eight

December 1st 2016 Start 8:05AM Finish 9:15AM Treadmill Running 147 calories/ 1 mile / 10 minutes Walking .50 miles / 9:01 minutes/ 60 calories Polar machine 40 minutes / 3.20 miles / 374 calories ✓ Cardio ✓ Stretching

[fitnessisastruggle]

Day Forty-Seven

November 28th 2016 Start 8AM Finish 9AM Treadmill Running 15 minutes / 1.5 miles / 220 calories Walking .25 miles / 5:35 minutes / 34 calories Polar machine 25 minutes / 1.72 miles / 228 calories ✓ Cardio ✓ Stretching

[fitnessisastruggle]

Day Forty-Six

November 26th 2016 Start 4:35PM Finish 5:08PM Left arm curl 8lb dumbell 12x3 Right arm curl 8lb dumbell 12x3 Overhead extension 8lb dumbell 12x3 Left arm press 8lb dumbell 12x3 Right arm press 8lb dumbell 12x3 Reverse curl 8lb dumbell 12x3 V ups Right side to side 8lb dumbell 15x3 Left side to side 8lb dumbell 15x3 ✓ Arms ✓ Abs ✓ Stretching

[fitnessisastruggle]

Day Forty-Fiive

November 25th 2016 Start 8:10AM Finish

Treadmill Walking .50 miles / 10:40 minutes / 64 calories

Running .50 miles / 5 minutes / 76 calories

Walking .50 miles / 9:20 minutes / 69 calories

Side to side with ball 15x3 V ups 12x3 Leg lifts 12x3

✓ Cardio ✓ Abs ✓ Stretching

[fitnessisastruggle]

Day Forty-Four

November 23rd Start 2:36PM Finish 3:55PM Weigh in 172.4lbs

20lb barbell squat 15x2 Squat 15x1 20lb barbell left lunge 10x2 Left lunge 10x1 20lb barbell right lunge 10x2 Right lunge 10x1

Lying left leg raise 12x3 Lying right leg raise 12x3 Keddleball 17lbs 8x3

Side to side (left) 17lbs 15x3 Side to side (right) 17lbs 15x3 V ups 10x3 Leg lifts 10x3

Treadmill Running .50 miles / 4:40 minutes / 72 calories

Walking .10 miles / 2:27 minutes / 11 calories

✓ Legs ✓ Abs ✓ Cardio ✓ Stretching

[fitnessisastruggle]

Day Forty-Three

November 21st 2016 Start 4:45PM Finish 5:50PM

Weigh in: 170.6lbs

ISO lateral low row right arm 25lbs 10x3 ISO lateral low row left arm 25lbs 10x3

Rear deltoid 30lbs 10x1 Rear deltoid 25lbs 10x2

Good mornings 45lb bar 10x3

Treadmill running .50 miles / 5 minutes / 75 calories

Back lifts 10x3 Back lifts right side 10x3 Back lifts left side 10x3

Left side to side 17lbs 10x3 Right side to side 17lbs 10x3 V ups 10x3

✓ Back ✓ Abs ✓ Cardio ✓ Stretching

[fitnessisastruggle]

Day Forty-Two

November 20th 2016

Start 8:10AM Finish 8:44AM

Calf raises 15x3 Seated leg press machine 70lbs 15x3

Seated leg curl 45lbs 15x3 Seated leg extension 30lbs 15x3

20lb barbell squats 15x3 Wall sits 40 second x3

✓ Legs ✓ Stretching

[fitnessisastruggle]

Day Forty-One

November 16th 2016 Start 12:55PM Finish 1:54PM

Weigh in: 172.8 lbs

Pulley curl left arm 7.5lbs 30 seconds x2 Pulley curl right arm 7.5lbs 30 seconds x2 Hammer curls 10lbs / arm 30 seconds x4 Barbell curls 5lbs / side 30 seconds x1 Barbell curls 2.5lbs / side 30 seconds x3

Dumbell press 15lbs 30 seconds x4 Left side tricep extension burn 2.5lbs 30 seconds x2 Right side tricep extension burn 2.5lbs 30 seconds x2 Tricep extension 22.5lbs 30 seconds x4

10 bench sit ups x1 10 left side bench sit ups x1 10 right side bench sit ups x1

9 bench sit ups x1 7 ride side bench sit ups x1 9 left side bench sit ups x1

✓ Biceps ✓ Triceps ✓ Abs ✓ Stretching

[fitnessisastruggle]

Day Forty

November 11th Start 8:20AM Finish 9:11AM

Treadmill Running 2 miles / 300 calories / 22:02 minutes

Walking .50 miles / 12:05 minutes / 58 calories

✓ Cardio ✓ Stretching