RSS
Home
Mike Burton loses 32 pounds in 21 days on track with Biggest Loser
Print
Email
RSS
Subscribe
Completing week three was no easy task for Mike Burton, but his weight loss came through once again in the double digits. Despite, his trainer leaving Cincinnati for engagements in Chicago, Mike continued on his journey with flying colors. His menu was outlined for the week and he stuck to everything on it. His only comment was "I'm tired of eating salads!" He managed to get in a few phone coaching strength workouts but knocked out the cardio session twice a day on his own. This lead to his total weight loss for the three-week period at a whopping 32 pounds and 16 inches! I am so proud of Mike and the cheering we are hearing for his paparazzi is loud and clear. His goal for 50 pounds in the first month is in reach with almost two more weeks in October still to unfold. Mike took the day off this Monday from work but had no horse play. He completed 30 minutes on the treadmill at 3.0 mph increasing his grade every 2 minutes until he was at 6.0% incline. Then he returned to flat grade for 4 minutes recovery and then stepped it up again 1% every 2 minutes. He then jumped off that treadmill for a 40 minute strength workout listed below. Next was grocery shopping, lunch out at J.Alexanders, catching "Where the Wild Things Are" movie and another 30 minute on the treadmill. He crawled upstairs for his second strength training which lasted more than 30 minutes. I then sent him back to the treadmill for another 30 minutes. He is doing so well and we need those numbers to keep dropping. I told him if he was taking a day off then this was our time to really hit the workouts hard and burn those calories. Dinner tonight was grilled sea bass, butternut squash, heirloom tomato slices, and garlic sauteed spinach. As we were finishing our meal, I asked him if he didn't like the squash. His response was no, I liked it... just trying to get in the habit of leaving a little on my plate. I need to get used to that. "touche" the student teaching the teacher!
Mikes morning strength workout:
Seated Rows 90 pounds - 12 reps
Lat pulls- 70 pounds - 15 reps
Single leg step back lunges - 15 pounds alternating sides 20 reps
He then repeats each exercise.
Next set
Leg press 150 pounds - 15 reps
single leg press 60 pounds - 30 reps each leg
Arms straight thumbs down front raises - 5 pounds - 15 reps
Afternoon strength workout
Rear flys 20 pounds 15 reps
rotator cuff external rotations - 15 pounds 15 reps
single arm tricep push downs 40 pounds 20 reps
repeat all three exercises
waist rotations 60 pounds 15 reps 2 sets
floor ball hamstring curls - 10 reps up roll in, roll out and lower
hip lifts with alternate leg lifts straight - 20 reps
bent knee hip bridge feet on ball - 20
ball hand to feet reaches - 10 sets
ball cross over side to center and side - 30
simple stretches IT band and cross overs
