Tag Archive: body


Body Sculpting – Week 54

Last week I said I would do the following:

  • Experiment with preparing two lunch meals night before
  • Include kung fu drills into exercise routine

Bah, I know I missed another week.  Sorry, guys.  But I’ve just been so busy after getting a job AT AMAZON!  Woo-hoo!  I can’t tell you how exited/relieved I am.  Just finishing up my first week, and my coworkers are great and I really enjoy the job itself.

On a related note, being at work has forced me to pack my two lunch meals, which has been great.  I’ve been experimenting with including my kung fu drills into my daily routine, but it’s been difficult, since I have limited time now in the mornings before I have to go to work.  For now, I’m doing the drills (there are four of them) on Mon, Wed, Fri.

I’ve decided to do P90X, due largely in part to a strongman friend who put my fears about the program to rest.  You see, I have been afraid that if I do this intense 90-day program, my metabolism would plummet afterwards.  But my friend assured me that no, after I’ve completed the program, I’ll have more muscle and a higher metabolism, and therefore my body will be more efficient at processing food and developing muscle even after I’m done with the program.

I figure I’ll start P90X once I get my first paycheck from Amazon, because the program includes a diet, which I’ll have to most likely buy.

Next week:

  1. Look at P90X diet and plan what foods I will need to buy & eat for the next 90 days
  2. Find way to do kung fu drills every day

Body Sculpting – Week 52

Last week I said I would do the following:

  • Iron out current routine with pullups & core exercises
  • Eat less for lunch meals

Sorry I missed last week, guys.  I’ve been busy going to interviews, yard work, side work for a local realtor, and dealing with my poor quality of sleep.  All excuses, I know, but at least I’m being proactive, hehe.

I’ve ironed out my exercise routine to include pullups (MWF) and core exercises (I’m doing the P90X Ab Ripper on Tues & Sat.  So, my current exercise routine looks like this:

M: 16 min tabata + 20 min chest & back

T: 20 min tabata + Ab ripper

W: 16 min tabata + 20 min legs

R: 20 min tabata + core work on exercise ball (I’m actually experimenting on this day)

F: 16 min tabata + biceps & triceps (I’m thinking to work on biceps & triceps one other day as well)

Sat: 20 min tabata + Ab ripper

Sun: Rest

I have been eating less for lunch meals, but I haven’t been doing good about eating two small lunch meals, due to my sporadic schedule.  I thought about preparing next day’s lunch meals during dinner the night before, so we’ll see how that goes.

I also started taking kung fu lessons!  Woo-hoo!  Something I’ve always wanted to do, but held back because I didn’t have enough money.  But, I finally reached a point where I decided, “F*** it.  I’ll look into it at least”.  Turns out this local kung fu studio is going to work with me on payments, which is amazing.  My instructor gave me some drills to do everyday, as well as a fighting combo.  I’m toying around with fitting it into my current routine.  My current goal is to be able to do a flip.

Next week:

  • Experiment with preparing two lunch meals night before
  • Include kung fu drills into exercise routine

 

Body Sculpting – Week 50

Last week I said I would do the following:

  • Look into integrating (as opposed to substituting) “The Ultimate 28-Day Six-Pack Programme” into routine
  • Research local wushu/kung fu schools

Looked more deeply into the exercises in “The Ultimate 28-Day Six-Pack Programme” – they have a lot of really great exercises.  I’m hesitant to incorporate them into my routine just yet, because I’m actually still trying to find middle ground with my current routine.  I want to do at least 40 pullups MWF, and I’ve also been toying around with doing P90X’s Ab Ripper twice a week.  For now, I’m confident I’m getting a decent workout that works out all major muscle groups.

I’ve been putting more attention and focus into my diet; the phrase, “It’s 60% diet, 40% exercise” is really starting to sink in.  I noticed from year-old photos of myself that I have indeed gained weight around my mid-section.  Ugh.  I remember my diet a year ago – steel-cut oats for breakfast, tortilla chips & hummus for lunch, and dinner was usually whatever was available at the house.  I’m thinking one portion of that diet worked extremely well – not eating a lot for lunch, since I like eating a big meal for dinner.  So,  this week I have been eating very little for my one or two lunch meals – less than 10 almonds, some dried seaweed, some sort of protein.

I visited the two local kung fu schools today.  One was closed.  I’m going tomorrow to the other school for a free 30-min lesson.  I want to learn some sort of acrobatic martial art, because I’ve always wanted to be able to do flips and move gracefully.  I always wanted to take gymnastics when I was younger, but my family couldn’t afford it.  So, I figure an acrobatic martial art combines aerial movement with self-defense – the best of both worlds.

The teacher at the latter school informed me that the type of kung fu I want is called wing chun.  I’ve heard of this type of kung fu, but didn’t know it was acrobatic.  The teacher said that at this particular school, they actually do a more grounded form of kung fu, but that their school in the surrounding suburb offers wing chun.  I’m excited to go tomorrow and learn some basics.  I can’t believe it’s taken me this long to start this journey.  It’s been because of lack of money.  But, I guess I’ve finally reached that point where I’m not ashamed to barter; I was thinking of offering to clean the studio or something.

Next week:

  • Iron out current routine with pullups & core exercises
  • Eat less for lunch meals

Body Sculpting – Week 42

Last week I said I would do the following:

  1. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
  2. Do full body workout before & after meals
  3. Continually be on the lookout for a 20-lbs kettlebell
  4. Replace white carbs with beans
  5. Do myotatic crunch & cat vomit exercise 2X/week
  6. Add the following routine before breakfast, 3X/week:

1 set: 20 2-legged glute activation raises from floor

1 set: 15 flying dogs, one set each side

1 set: 50 kettlebell swings (start with weight of no less than 20 lbs)

Well it’s been a bit of a juggle, making sure I add the following workouts to my normal exercise routine (chest & back day, abs day, legs day, just cardio/rest day):

  • one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
  • full body workout before & after meals
  • myotatic crunch & cat vomit exercise 2X/week
  • kettlebell routine before breakfast, 3X/week

I feel like I’ve been constantly checking and re-checking my food/fitness journal to make sure I’m doing the right workouts on the right days, hehe.

The workouts/actions I think will really produce 6-pack results though, are the following:

  • full body workout before & after meals
  • myotatic crunch & cat vomit exercise 2X/week
  • kettlebell routine before breakfast, 3X/week

I left out the love handles workout because I think the other three workouts are more compound (whereas the love handles workouts would be isolation workouts); and, from what I’ve read, compound exercises produce better results than isolation exercises.  So, I’m going to cut those love handles workouts from my weekly routine.

I also think doing a full-body workout right before meals will really help produce a 6-pack, as the science behind it really makes sense – if you stimulate your muscles, the calories you ingest are channeled more towards your muscles, so says Timothy Ferriss from The 4 Hour Body.

When I’m at home, and not at the boyfriend’s house, I do pretty well about replacing carbs with beans & legumes, since food is included in the rent.  So far, it’s been great, because I feel full and not as heavy.  I applied for food stamps yesterday, so I’m planning on using that money to buy beans, legumes, and spinach for when I’m at the boyfriend’s house, among other food.

Next week:

  1. Do full body workout before & after meals
  2. Continually be on the lookout for a 20-lbs kettlebell
  3. Replace white carbs with beans
  4. Do myotatic crunch & cat vomit exercise 2X/week
  5. Add the following routine before breakfast, 3X/week:

1 set: 20 2-legged glute activation raises from floor

1 set: 15 flying dogs, one set each side

1 set: 50 kettlebell swings (start with weight of no less than 20 lbs)

Body Sculpting – Week 41

Last week I said I would do the following:

  1. Read more of “The 4-Hour Body”
  2. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
  3. Do full body workout before & after meals

Well I think I’ve read all desired sections of “The 4-Hour Body”, which basically includes the following:

  • how to maximize weight loss/muscle gain
  • how to improve quality of sleep

There’s a lot of information to process, and some of it is a bit unorthodox (i.e., no fruit in his prescribed, “The Slow-Carb Diet”, a plethora of supplements).  But Ferriss does a great job at reassuring the reader that, yes, some of these tips/ideas may sound bizarre, but Ferriss follows up with supporting evidence and explanations (lots of in-depth explanations for those who really want to know the science behind his gospel).

Here are the most useful tips I gleaned from “The 4-Hour Body”:

  • Doing full body strength training exercises (pullup, pushup, air squat) right before eating (to better channel calories to muscle instead of fat) and about 90 minutes after eating
  • Replacing white carbs (bread, rice, pasta) with beans
  • One binge day per week (to offset metabolism)
  • Kettlebell swing (for fat loss/muscle gain)
  • Myotatic crunch (for more defined abs) 2X/ week
  • Cat vomit exercise (for more defined abs) 2X/week
  • Philips goLITE (for better quality sleep)
  • Nightwave Pulse Light (for better quality sleep)
  • Before breakfast, 3X/week:

1 set: 20 2-legged glute activation raises from floor

1 set: 15 flying dogs, one set each side

1 set: 50 kettlebell swings (start with weight of no less than 20 lbs)

Below, I’ll go into more detail on each of the above areas:

I have already replaced a lot of my carbs with beans, and they have proven to fill me up very sufficiently.  I probably need more fiber & protein in my diet anyways, so I’ll most likely stick with this change to my diet.

Remembering to exercise BEFORE eating has proven to be tricky, as I’m usually raring to eat before every meal.  But like any habit, it just takes practice, and I’m getting better at remembering every day.  Like I said in a previous post, I think this habit will coincide nicely with my goal of doing a full-body exercise once a day.  I had been wondering how to break up the reps throughout the day, and this book gave me a pretty great suggestion.

Binge day sounds like an awesome idea, though I still do eat some carbs throughout the week, so I probably won’t go overboard on carbs on binge days.  But the concept of offsetting your metabolism sounds fairly logical, so I will toy around with this.

I’ve been wanting to get a kettlebell for a while now, so this book just strengthened my resolve to get one.  However, I never would’ve started out with a 20-lbs kettlebell, so I’m glad this book recommended I get a 20-lbs one.

I’m excited to start doing those two ab exercises (myotatic crunch & cat vomit), as I can’t tell you how frustrating it has been to see that extra bit of tummy fat everyday.

I had thought about using the Philips goLITE, or some variation of a light therapy appliance, but again, Ferriss’s explanations just strengthened my desire to actually buy one.  Along with the Nightwave Pulse Light, I’m excited to start falling asleep and waking up easily, and feeling refreshed.

And I’m glad I decided to write a post today, because I nearly forgot about doing one of those love handles workouts from Kozak Sports Perform, hehe.  I will do that in about an hour, after I have digested my dinner.

Next week:

  1. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
  2. Do full body workout before & after meals
  3. Continually be on the lookout for a 20-lbs kettlebell
  4. Replace white carbs with beans
  5. Do myotatic crunch & cat vomit exercise 2X/week
  6. Add the following routine before breakfast, 3X/week:

1 set: 20 2-legged glute activation raises from floor

1 set: 15 flying dogs, one set each side

1 set: 50 kettlebell swings (start with weight of no less than 20 lbs)

By July, I will have six-pack abs!!!

 

Body Sculpting – Week 39

Last week I said I would do the following:

  1. Read “The 4-Hour Body”
  2. Read more of “Burn the Fat, Feed the Muscle”
  3. Do one of two love handles workouts from Kozak Sports Perform every other day
  4. Continue experimenting with 5 small meals per day
  5. Continue experimenting with doing different full body workouts

I know this post is a bit early, but I’ve actually been trying to get back to posting on Sundays or Mondays, so it’s more consistent with a standard week.

Started reading “The 4-Hour Body” and it’s very well-written and entertaining.  The author, Tim Ferriss, writes in a very rapid-fire, concise manner and is definitely very engaging.  So far, one of the biggest hooks he has introduced is that of the Minimum Effective Dose (MED).  For example, “To boil water, the MED is 212 degrees F.  Higher temperatures will not make it ‘more boiled’.  Higher temperatures just consume more resources that could be used for something else more productive.”

Along these lines, Ferriss claims that his book is chock-full of such MEDs for different areas of health & exercise.  Exciting, but the too-good-to-be-true voice whispers in the back of my mind.  I’m excited to learn more about it, regardless.

Keep forgetting to read more of “Burn the Fat, Feed the Muscle”.  I think I’ll be devoting more time to reading “The 4-Hour Body” since I have to return it to the library soon.

Well, I did one of the love handles workouts from Kozak Sports Perform the other day, and my obliques were still burning two days afterwards.  So I might not be able to do these love handles workouts every other day; perhaps I’ll just do them 2-3 days after my normal ab workout, so I don’t overwork my core.  But it felt good to feel that burn on my obliques!  6-pack, here I come!

Been running out of steam about eating five meals a day, but turns out “The 4-Hour Body” also promotes this lifestyle, so I’m thinking I should revisit this possibility and see what I can do to make it work, if only for a week.  I think this will definitely be an easier transition once I have more money and can afford to buy an adequate amount of complex carbs & proteins.

Been experimenting with doing different full body workouts everyday, and so far, my body is fairly exhausted after doing my normal morning cardio + strength training, and just one full body workout later in the day.  So I think I’ll just stick to that routine.

Next week:

  1. Read more of “The 4-Hour Body”
  2. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
  3. Continue experimenting with 5 small meals per day
  4. Keep doing one full body workout everyday; make it a habit

Body Sculpting – Week 35

Last week I said I would do the following:

  1. Continue reading “Burn the Fat, Feed the Muscle”
  2. Eat at least 5 small-portioned meals everyday

Woo-hoo!  Been reading more of “Burn the Fat, Feed the Muscle”!  Current thing I’m learning is that eating 5 small meals throughout the day doesn’t have much of a fat-burning effect, unless each meal consists of the following:

  • Lean protein
  • Complex carbohydrate

Good to know.  I’ve been including almonds in my morning/afternoon meals, to ensure I at least am eating protein.

I’ve been entertaining the idea of starting a new physical challenge, like the “How to Rapidly Increase Your Pullup Numbers in 3 months or Less. Will look into that this week.

Next week:

  1. Look into doing another physical challenge
  2. Continue reading “Burn the Fat, Feed the Muscle”
  3. Eat at least 5 small-portioned meals everyday