Recovery week was very beneficial. I took the week off from weight training and stayed with the cardio. Hit the cardio hard core doing standard 3 days per week on the elliptical for 35 min a day, and added a yoga routine on days where I usually do my strength exercises. The purpose of this was two-fold; first, doing yoga will help retain strength, but not completely exhaust the muscles while preventing atrophy. Second, it adds a boost to the current cardio regimen for the week. I don't consider it a full cardio routine because of the heart rate being so low, but its a good sweat and calorie burn.
I alternated between cardio and yoga for 6 days. On the seventh day, I rested completely.
The results were very satisfying. Here are the numbers:
Weight: 157 lb
Body fat: 12.2 %
Total loss was 1.5 lb and dropped .8% body fat.
Changes for the coming week: I'm making a small change to the diet. I want to slightly decrease the amount of protein I've been taking in. I typically have been taking in almost 190 g per day. My health coach suggested that I drop this to no more g than my body weight in lbs. So I'm going to look to cut back on the protein and replace with clean carbs.
Second change is to now move on to my full body workout 2. This is just a variation in routine, and was planned from the beginning.
I will be following the routine for 4 weeks and then do another recovery week.
Third change, I will be moving the strength training days to M W F. Cardio T Th Sa and adding a yoga day on sunday.
Until next time.... Cheers!
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