(8.02.2012 gym )
10 x-trainer (107kcal)

20 single squats
20 pulses
20 leg lunges L
20 leg lunges R
20 jumping lunges
20 squats, knee to chest
20 squat jumps
15 chest press (6kg dumbells)
15 (rozpietki)
15 chest press
15 overhead reach
15 x 2 lat pull down 22.5kg
15 x3kg shoulder press
15 x lateral raises
15 W shoulder press
15 bicep curl
15 hummer curl
10 lateral bend each side, weight high, standing up
20 x2 triceps dips

lower back extension 2x20
30sec static contraction   and 15 rope climb
30 x candle

45min  group indoor cycling
45 min Zumba Class

How much protein should I consume?

Protein intake:
Sendetary: 0.8g x bodyweight(kg)per day
Endurance athlete: 1.2g - 1.4g x bodyweight(kg)per day
Carbohydrate intake is closely linked to protein usage. When muscle glycogen stores are high, protein only contributes 3-5% of energy needs, but when glycogen stores become severely depleted  (60-90 min of high intensity exercise), protein is broken down to release their amino acids which may contribute to as much as 18% of energy requiments. Endurance athletes would be wise to maintain a high carboydrate intake because this high "protein sparing" effect.
Strenght athlete: 1.4g-2g protein/bodyweight (kg)per day
The body adapts to protein intake variations, gradually becomes more efficient in conserving protein so that less muscle is broken down during intensive training. Advanced strenght training athletes may in fact need less dietary protein per kg bodyweight then novice trainers. Excess protein above optimal needs will not result in further muscle mass or strenght.

How much weight should I loose per week?

"How much weight should I loose per week?" -this is one of the most freqent questions that people ask me.
Let me explain: It should be 0.5kg of fat per week. This equates to a calorie deficyt of about 3500kcal per week, or 500 kcal per day. This is not enough to invoke any major starvation response. Is it possible to loose weight much more quickly? Yes, but - it will be mostly water and you will gain it back fast (yo-yo effect) and your metabolism will slow down. 

Urban Fruit

Perfect to snack on, when you crave something sweet. 

Workout journal (1)

Warm-up X trainer10 min l4 76 kcal
20 squats
20 squats-pulses
20 squats + side leg
20 squats + leg to chest
20 squats -left hill up
20 squats right leg up
10 squats both legs up
20 single lunges l leg
20 single lunges r leg
20 jumping lunges
10 tuck jumps
10 single bicep curls
10 hummer curls (both arms)
20 chest press
20 triceps dips
10 abs tucks
30 min X-trainer l3 170kcal
Stretching
(at home gym)