Juan's Meal Planning

So I been doing the elliptical machine 5 days a week. I usually do 30 minutes intervals. However, it is hard some days. I am starting to break the cycle and do 2 15 minutes intervals, and some weight training in between overall do not want to spend more than 45 minutes at the gym.

The added benefit of elliptical is cardio and regulate blood pressure through the day.

As you age, especially when you hit 40, health concerns such as blood pressure is important to track. You body immune system starts slowing down. Especially if you have heart disease.

Now, say you don't do cardio, and you don't have time. I suggest you do stretching though the day. But nothing beats a 30 minute cardio sessions each day.

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Elliptical vs. Treadmill machine, what is your preference?

It depends. If you are an active runner you would chose Treadmill. But if you are over 40, and not a runner, with underlying health concerns the elliptical may be the answer. Although author states burns 270 calories per 30 minutes, don't worry if you do less. Doing 150, 30- minute routine per day is equally well. The key is keep moving and produce some sweat.

On my next post we go more in depth on the elliptical machine and how it has benefit me.

Google summary:

Elliptical machines offer a low-impact cardio workout, protect your joints, and provide full-body conditioning.

They help build stamina, burn calories, and engage both upper and lower muscle groups.

They offer joint protection and safety low impact.

Your feet never leave the pedals, reducing stress on knees, ankles, and hips compared to running.

They are safer for people with arthritis or those recovering from joint injuries.

They put far less weight-bearing shock on the lower body than a treadmill or outdoor jogging.

They provide muscle and body conditioning. Moving the handlebars work your arms, chest, and shoulders while your legs power the pedals.

Targets glutes, hamstrings, quads, and calves. Reverse pedaling: Switching direction shifts the muscle focus to different parts of your legs and glutes.

They boosts heart and lung capacity to build overall stamina. They allow to burns roughly 270 to 400 calories in 30 minutes, depending on your body weight and workout intensity.

You can set them to custom intensity. Allows for both steady-state cardio and high-intensity interval training (HIIT).

10 Elliptical Machine Benefits Should you add an elliptical machine session to your workouts? Here are 10 reasons why you should consider it.

Sunday's fast meals.

So today was not a good day for me to cook. My mom had cooked ground beef and colorful beans, earlier. With that, I thought it was great to do a light taco salad. Did find these nacho chips at aldi's. What I liked about them - low in sodium and fat.

Ingredients:
Ground beef
Multi color beans
Nacho chips
Shredded Mexican cheese
Green Chinese onions
Warm everything in microwave for a minute, then add the following:

Tomato
Sour cream
Lettuce

What I liked about the meal is was fast to do, healthy, filling and no salty taste.

In the realm of breakfast vegetables, zucchini and squash combine seamlessly. This duo can be augmented with additional vegetables like turmeric and mushrooms sautéed in olive oil and infused with preferred spices. My typical serving includes egg whites and low-calorie wheat bread, culminating in a balanced breakfast with a calorie count of only 314.

In keeping with broccoli vegetable, incorporate a vegetable at breakfast time. I normally add half teaspoon of dash lemon pepper and fry broccoli with a teaspoon of olive oil. Broccoli has vitamin c, k and calcium and potassium.