Getting Maximum Results In The Least Amount Of Time

In order to achieve the maximum results from your workout, you have to focus on more than one type of workout.

As a teenager and young adult, I never had a weight problem.  I could eat what I wanted, and I didn't have to exercise. Than I had two kids.  I was about 30 pounds overweight. 
So I vowed to lose the weight.  But just cutting calories wasn't working.  I needed to add  exercise to my daily routine.

There is something you need to know about me.  Whenever I try something new, I have to learn all I can about it.  I buy books, subscribe to magazines, anything I can do to become an "expert".

I learned that while doing cardio is great for losing weight, it can only take you so far.   You need to add strength training to your workout to tone your body.  Gaining muscle also helps you to burn more calories throughout the day, even while you sleep.  It's takes more energy to sustain muscle, therefore strength training revs up your metabolism.  And remember, it's very important to stretch after exercise.

So, if  you want to achieve maximum results in the least amount of time, make sure your weekly routine includes cardio, strength training and stretching.  Remember, when doing strength training, never exercise the same muscle two days in a row.  The muscles need time to repair themselves.  I like to work on upper body one day,  and lower body and abs the next day.  I do cardio first at least 4 times a week, than my strength training routine after the cardio at least 4 times a week, so upper body twice a week, and lower body twice a week.


For example, I will do cardio than upper body strength training on Monday and Thursday, than cardio and lower body strength training on Tuesday and Friday.  I also add Yoga to my routine on Wednesday and Saturday.  I absolutely love Yoga!

Remember, it's all about finding your balance.  What centers you?



 

Skillpower

What healthy goal do you want to achieve?  Think about it for a minute.  Do you want to lose weight? Gain more energy?  Get tone?  Write down the most important goal to you.  Put it under the heading "Healthy Goal".  Then write down ways to achieve that goal.  What can you do in small steps to get there?  For example, if your goal is to lose weight, what small change can you make today?  Write down these small changes, like going for a walk after a meal instead of sitting at the computer or watching tv.  Or eating fruit instead of cookies for a snack.  Start small, pick the easiest action and start today.  This part is hard so start slow.  Do just on thing today, then again tomorrow.  You will eventually notice that it becomes easier as the days go by.  Put your list in a place where you will be sure to see it.  When your first step becomes a regular part of your routine, go to the next step on your list.  Doing these small steps will lead you to a life of healthier living.

Chicken Parmesan Strips Recipe

Kids love these chicken strips, and adults do too! Serve with a salad and some tomato sauce for dipping and you will have a quick meal.

 
1 pound boneless, skinless chicken breasts, cut into strips 
1/2 cup skim milk 1/3 cup nonfat dry break crumbs or cereal crumbs 
3 tablespoons grated parmesan cheese
 2 teaspoons dried parsley 
1/4 teaspoon ground black pepper 

Place the chicken in a shallow bowl and cover with the milk. Cover and refrigerate for at least 15 minutes or up to 4 hours. 

Preheat over to 375 degrees. Coat a baking sheet with non-stick spray.

In a shallow bowl, mix the bread crumbs or cereal crumbs, parmesan, parsley and pepper. 

Dip the chicken pieces into the bread crumb mixture and coat well. Place the chicken strips on a baking sheet and coat each piece of chicken with non-stick spray. For the best flavor, use olive oil spray. 

Bake for 20 minutes or until the chicken is no longer pink in the center. Test with a sharp knife. Enjoy!

4 Servings

197       Calories
4.8g       Total Fat
1.8g       Saturated Fat
28.9g     Protein
7.6g      Carbohydrates
0 g        Dietary Fiber
73 mg   Cholesterol
233 mg  Sodium