01/04/15- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 5. January 2015 17:42

Exercise is a metabolism furnace for calorie burning for up to 14 hours after you’ve changed out of your workout gear!

According to Medical Science Sports Exercise (43:1643, 2011), researchers had 10 men aged 22 to 33 ride a stationary bike for 45 minutes at a brisk pace.  During the 14 hours after they rode the bike, the men burned 190 more calories than they did on a day when they were sedentary.  The 190 calories was in addition to the 520 calories that were burned during the bike ride itself.

The exertion level of the exercise (Spinning vs. walking, weight training vs. yoga for example) will obviously impact the calorie burn number that you achieve, but any exercise is better than none at all. 

Moderate-intensity exercise can lower your risk of obesity, diabetes, heart disease, and some cancers.  Vigorous exercise speeds the rate at which your body burns calories after you’re done.  Combine this exercise with a clean eating plan, and you will be able to see the health and weight management benefits of exercise more quickly. 

Wednesday 01/04/12- Exercise Diary:

Strength train- trainer

the game is 15 reps, 4 sets

one leg squat withone foot resting in a strap ( hooked to ceiling)

alternating one-arm dumbbell pullover- medium tube, lying on the ground

standing rear delt pull- 5 lb


cable, one arm/oppositie leg- pullover- 40lb/45lb

cable rear leg curl (standing)-50 lb

lying abs- legs open crunch binto teaser


bench sit down- 25lb

recline bench chest prss- 15lb

standing single arm back pull- 30 lb (lats)

Pure Barre DVD- 50 min

01/04/12- Wednesday- Food Diary:


1 cup egg whites (120 cal)

2 pieces Ezekial brd with 2 tbl organic almond butter (260 cal)

1/2 banana (50 cal)


black bean veggie burger, 1 whole wheat, low-carb thin bun, 2 slices tomato, 1 slice avocado, 4 slices of cucumber, cajun seasoning, 1 tsp balssamic vinegar-aged (315 cal)

P.M. Snack-

8 oz fat free cottage cheese (90 cal)


5 oz broiled cod (190 cal)

1 cup whole wheat penne with onions, marinara sauce ( 200 cal)

cup of homemade vegetable soup (vegetable stock base) ( 80 cal)

2 cups wilted spinach in 1 tsp rosemary flavored EVOO with roasted garlic (90 cal)


a grilled pear with vanilla beans ice cream, drizzle with sugar free whipped topping (210 cal)


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Paula's Healthy Living

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