Just a girl with Celiac Disease going from Fat to Fit

Current Weight: 262
This is my idealized workout schedule. I make changes based on the weather and rest days added as needed. I am not recommending this for anyone else, and I’m currently not working so I am not limited in the hours/times I can do these things.
A few times a month, I join my fiance in an hour long personal training session which never fails to push me harder than I push myself. I modify the workout routine that week to accommodate the extra time and muscle recovery time.

• Monday:
⁃ 90 minutes of Cardio/Strength interval training. Focus on low weight/high rep.
⁃ Mellow or Short Walk
• Tuesday:
⁃ 10 Minutes Arms
⁃ 5 Minutes Abs
⁃ Intense or Long Walk – Preferably Hike or new Terrain.
• Wednesday:
⁃ Mellow or Short Walk
⁃ Curves
• Thursday:
⁃ 10 Minutes Arms
⁃ 5 Minutes Abs
⁃ Intense or Long Walk
⁃ Yoga or Stationary Bike
• Friday:
⁃ 90 minutes of Cardio/Strength interval training. Focus on high weight/low rep
⁃ Mellow or Short Walk
• Saturday:
⁃ 10 Minutes Arms
⁃ 5 Minutes Abs
⁃ Intense or Long Walk
• Sunday:
⁃ Mellow or Short Walk
⁃ Sometimes Rest Day


Workout types as I define them:
Mellow or Short Walk: 10 miles or less if flat, or 5 miles or less with dogs or elevation climb over 1000 feet. Followed by stretching.
Intense or Long Walk: 15 miles or more, if flat or 8 miles or more with an elevation gain of 1,000 feet or more. This is sometimes on streets, going up hills and stairs. Other times it’s parks, forests, or walking trails. Followed by stretching.
Cardio/Strength Intervals: An adaptation of High-Intensity-Interval- Training that I’ve customized for myself. I do between 1 and 5 minute sprints on stationary bike, elliptical, treadmill, or stair-stepper to move my heart rate to my target cardiovascular range. Then I do cable resistance training, core strength, and free-weight/dumbbell exercises for 10-15 minutes. When my heart rate drops below the “fat burning zone”, I chose a different cardio machine and do another sprint.
10 Minute Arms: Quick 10 minute arms routine I do with largest weights I use for the entire set. Occasionally dropping down 5 lbs less mid routine. Currently using 25 lb free weights for most exercises. Examples include a selection of the following, arnold press, triceps extensions, tricep dip (no weights), bicep curl, dumbbell kickback, chest press, hammer curl, dumbbell fly, and other similar arm/upper body exercises until 10 minutes is up.
5 Minute Abs: Before heading out for a long walk, I do 5 minute of abdominal and oblique exercises. The core strength and stability is invaluable over rough terrain, and while target training doesn’t decrease fat in target areas, tightening up the muscles sure makes my tummy appear smaller!
Curves: Curves is a women’s circuit-training style gym. The monthly join fee is equivalent to one 1/2 hour session with most personal trainers. Knowing this, I do not pressure myself to go to Curves, or feel guilty when I miss a week. It’s a great mellow-low stress workout. I joined a curves 5 miles away from my house, on a relatively flat terrain. So it’s a great addition to my mellow walk days, and I try to do it once-a week. With sunnier weather and friends to hike with, curves gets abandoned. When the rain comes, a bus ride to curves with the 5 mile walk home becomes more common!
Yoga or Stationary Bike: Pre and post walk stretching has been invaluable to me. Even when I weighed over 300lbs I managed to avoid most of the stress and pain that comes with walking with a combination of well made, supportive WALKING shoes. Each time I add a new level of intensity, distance, terrain, or elevation I find muscles that are sore and in need of recovery. Besides supplementing my diet with extra protein, amino acids, and creatine I find that relaxing yoga stretches, or playing iphone-games for an hour on the stationary bike can really loosen up those tight muscles!