(as referenced in above post)
Here is exactly what I did (and still do) in an effort to lower my blood pressure which resulted in losing weight and gaining muscle. What is signifigant for me, is that I eat pretty much whatever I want, so this is realistic.
My Workout (3-7 times a week)
45 Minutes on elliptical. - Heart rate 145-160
45 Minutes on treadmill - Heart rate 145-160
3-4 sets of 3-4 exercises targeting a muscle group (change target group each workout)
(at home) 100 sit-ups using Ab Roller, 100 Push-ups using push up bars
My diet
Avoid salt whenever possible (since blood pressure was a concern)
Try not to eat more than 400 calories in a sitting (spread meals out intoless food more frequently), Per day- at least 500 less than I burn (which isn't hard cause I burn a crap load)
Try to meet USDA guidelines while eating more proteins than carbs.
