Fastest Way To Lose 5 lbs & Green Melonster Smoothie

This morning I had a mini protein pancake before the gym.  Typically, I wait to have it after but I knew I wanted to work hard so breaky was necessary.  At the gym, I tried out this workout from Women’s Health Magazine I got in my inbox yesterday.

It was titled, “The Fastest Way to Lose 5 Pounds.” I used to be tricked by the titles but now that I am in the industry myself, I know they just try to think of ways to get people to click or buy.  This is a plyometric workout.  It raises your heart rate.  Will you lose 5 lbs if you do this 3 times week?  Maybe, but you need to eat right too!  You can burn the same amount of calories doing a regular strength training program, as long as you know what you are doing and move from one exercise to the next.

I ran 5 minute to the gym, did a new elliptical like machine for 10 minutes, foam rolled, and completed my dynamic warm up before I began.

For Move #1, I used a 15 lb dumbbell.  I hate Move #2, so I did a set of 12 push ups instead.  I would work on my back later.  I am not a fan because I can do more rows than push ups and the dumbbells hurt my palms.  Move #3 was straight forward and raised my heart rate close to 160 BPM, which is high for strength training.  Move #3, I don’t think I was doing entirely correct.  This is why magazine workouts are sometimes unsafe for beginners.  You can’t really tell by a picture and short description if you are doing it right.  My last set was the most effective.  I didn’t touch my back foot down and basically just did single leg squats hoping back and forth.  The last move I used a 7.5 lb dumbbell and it was tough.  I rested for 1 minute and repeated the sequence 3 times.

Since that was not enough for me, I decided to do another round of exercises. I moved onto the assisted chin up machine.  I’m working on being able to do pull ups on my own for the Urbanathlon.  I set the weight at 55 lbs and did 12 pull ups followed by the bear crawl for 12 steps, and finished with squat/low row for 12 reps using 32 lbs for the low row.  I repeated this 3 times.  I finished with my new favorite ab workout.

At then end, I burned 500 calories according to my watch.  I’m glad I had my protein pancake!

When I got back, it was time for a smoothie!  Since I am going to the cape this weekend, I wanted to use up fresh veggies and fruit in my fridge.  I decided to make a Green Monster Smoothie with Cantaloupe, and call it the Green Melonster… get it? Melon and Monster makes Melonster?

Green Melonster Smoothie (Serving 1)  Time: 5 minutes

  • 1 scoop Vanilla Whey Protein (or other protein powder of choice)
  • 1 cup baby spinach
  • 1 cup diced cantaloupe
  • 1 TBSP flaxseed meal  (Optional)
  • 5 ice cubes
  • 1 cup of water or unsweetened vanilla almond milk

Add all ingredients into a blender and mix until it is the same consistency throughout.  Enjoy!

I’m off now to go pack and leave for Cape Cod!  Tomorrow morning I have a lovely long run of 8 miles scheduled.  It will be a challenge to fit in strength training on Monday with the travel but I remain optimistic.  What are you doing for the last weekend of summer?

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