30 day challenge: Day 4

Day 4
Hey everyone, I hope everyone made the time today to get some exercise in!

As for myself, I decided today was my REST DAY.  I was so sore- almost every muscle hurt today (in the morning) : so I made a judgement call and I'm glad I did.  I feel great right now.  You want to give your muscles ample time to recover (Our muscles grow during recovery not while working out).

Now, i feel very motivated to start back up tomorrow.


Nutrition:

BF: Cereal in the morning (with raspberries and nuts)
Protein shake

Lunch: Subway- I had a chicken pieces foot long.
and water

For dinner: I had a sandwich and a little left over home made orange chicken


Tomorrow's work out:
Chest/ Back/ shoulders/ abs and shoulders
** These are a lot of muscles- so we will do one -to- two exercises per body part
We are still doing: 4 sets of 15 each
Bench press- super set- with Push-ups
lat pull down- super set with- Pull ups

shoulders- Military press
side and front raises
Planks
side planks
Cardio

Stay motivated and get out there- we are almost done with this week!!! Only 2 days left!

Make sure you are eating plenty of food and a balance diet.  More often than not, we 'forget' to eat when we start an exercise program. I put emphasis on 'forget' because sometimes we do not forget, we merely think that we should eat less or not at all when we are trying to lose weight.  We almost think of food as negative.  That should never be the case.  We have to respect the food we intake as well as respect our bodies.  That means that we should be looking at portion size, variety and balance.  At the same time we should put quality food into our bodies (notice how I did not say- expensive- I said, quality)  You would never fuel the cheapest and worse quality gasoline into a lambo- or ferrari-- would you???? never!
So, why would you settle for less when it comes to your body....
I consider myself a ferrari- and try to fuel accordingly! What kind of car are you, huh?
'food for thought'

Dr. Sebas