Tamara Documents 3b

Tamara Documents 3a

Specifically for use at the gym to limber up – and to stretch out after the workout.

Tamara Documents 2

More from Tamara. Gospel. For the back.  

Tamara Documents 1

Visits to Tamara over the last year or so. Lots of stretches which are useful at the gym and for the back. Must use as gospel principles J

Binging on nachni chips!!! Arrgh!

Binging happened!!! This is all going pear shaped (literally) and it is NOT a good sign. More than ever, this is the time to look after yourself. So go to the gym and get back on the diet. Moderation is the key, but for the moment I’d get strict because violations are becoming the norm rather than the exception.

 

Had a WHOLE packet of unhealthy nachni chips from Neelam’s Foodland, which doesn’t really watch the oil or health factor.

 

Last day of indulgence done

Get 8 hours of sleep. Go to the gym or start walking since the swimming plan isn’t working out. Stop indulging – follow the diet strictly. No small portions of jalebi or any other snack. No 4 hours between meals. Eat small portions every 3 hours. Have salad, fish, chicken, healthy wholesome food.

Abdominal fitness

It's the first place where being out of shape begins to show – and it spoils the look for everything, especially looking good in clothes. Two reasons for this – one is that the muscles start to go out of shape and the second is that fat accumulation due to lack of fat burning exercise and an intake of carbs, happens here first (or shows here first)!

 

This portion is a reflection of looking good and being fit...washboard abs, important to convey fitness. Which is why so much hard work needs to go into it. And while it's tempting to start working on planks and crunches, it's important to remember that good abs are about overall low fat percentage and great toning through weight training exercises such as squats.

 

Small cheats all add up when you're not working out

Small cheats are ok when you're burning calories at the gym. But during light exercise, or worse still, NO exercise, it's not a good idea to have those extra walnuts, snack on big helpings of flaxseed, take the liberty of eating the two full big rotis, ingesting extra carbs through snacking on chanas, eating grilled chicken at restaurants (which may be grilled but is basted liberally with oil), not bothering to drink enough water or even relaxing on the small portions at meals and the nature of those meals (less trouble taken to ensure steamed meals are eaten often with dilute healthy soup and lots of raw green salad), snacking on indulgent, delicious "protein" bars AND last but NOT the least, not being a stickler for meal times for various reasons, delaying meals often and improvising with mealtimes, experimenting with "holding" snacks for meals delayed by an hour or two.

Need to be careful. Already a little out of shape around the mid-riff. Another half an inch and it will show.

Watch the weight, shape and fitness. Weighing oneself may be a good idea for a reality check.

Get back to workouts. Anyway the return will be gradual.