Tag Archive: Crunch (exercise)


Body Sculpting – Week 49

Last week I said I would do the following:

  • Replace eggs with egg whites
  • Add more ab/core exercises & cardio to routine, in order to burn fat and have abs show:

M: 14 min tabata + chest/back strength training, 3 sets of 10 myotatic crunches, 3 sets of 10 cat vomit, 3 sets of 10 pullups

T: 20 min tabata + Ab ripper + 3 sets of 10 deadlifts

W: 14 min tabata + biceps/triceps strength training, 3 sets of 10 pullups

R: 20 min tabata + 3 sets of 10 deadlifts

F: 14 min tabata + legs strength training, 3 sets of 10 myotatic crunches, 3 sets of 10 cat vomit, 3 sets of 10 pullups

Sat: 20 min tabata + Ab ripper

Sun: REST

Been doing great about my diet for the majority of the week – it consists mostly of legumes or brown rice, protein, and veggies.  I’m still enjoying my modified routine, so that’s awesome.  I feel good about working out a different muscle group every other day.


StumbledUpon this great fitness article on Men’s Health – “The Ultimate 28-Day Six-Pack Programme”.  Looks pretty much like what my research has been telling me – (quoting from the article) “You’ll raise your body’s metabolism through compound exercises, optimise fat-burning with a variety of cardio workouts, create the perfect ‘V-shape’ through back and shoulder specific routines.”  Like any new routine, I’m hesitant to completely substitute my current routine for a new one, as I’m afraid I might gain fat from any sort of drastic change like that.


This routine, for example, has you doing weight training (targeting different msuycle groups) one day, then cardio the next, then another strength training day, then a rest day, and so on.  I’m hesitatnt to leave out cardio everyday, because I want to burn as much fat as possible, and I know you can almost never overdo cardio (as opposed to weight training, where you need to rest your muscles).


I’ve also been giving major thought to doing wushu or some sort of martial art, since it’s something I’ve always wanted to do, and I think it would be a great way to sculpt my body and have fun in the process.  So that’ll be part of my tasks this week – look into local martial arts studios that offer wushu/kung fu.  I want to do wushu/kung fu specificaly, because it’s a very acrobatic martial art, and I want to improve my flexibility and be able to do flips.


Next week:
  1. Look into integrating (as opposed to substituting)  “The Ultimate 28-Day Six-Pack Programme” into routine
  2. Research local wushu/kung fu schools

Body Sculpting – Week 48

Last week I said I would do the following:

Stick with following workout routine and monitor results:

M: 12 min tabata + chest/back strength training, myotatic crunches & cat vomit, pullups

T: 20 min tabata

W: 12 min tabata + biceps/triceps strength training, pullups

R: 20 min tabata

F: 12 min tabata + legs strength training, myotatic crunches & cat comit, pullups

Sat: 20 min tabata

Sun: REST

I’ve been freaking out a bit, because a friend pointed out that my tummy had gotten bigger.  I knew it.  I knew I was gaining weight; whether that weight is muscle or fat, I don’t care.  It looks like fat.  After telling my friend my diet, he suggested that I stop eating so many almonds (I thought it was a good source of protein, but he says they contain more fat than protein), and replace eggs with egg whites (again, I thought eggs to be a good source of protein, but he also pointed out that they contain lots of cholesterol).  So, I will do just that.  Seeing my tummy and love handles growing makes me so crazy.  I’ve thought about reverting back to my diet a year ago, of hardly eating anything for lunch and just doing cardio and some pushups & ab exercises.  But, I reasoned, most fitness gurus say eating 4-5 times a day helps boost your metabolism.  Plus, I am having fun working out different muscle groups every day.  But, I’m thinking I might focus more on abs.

Ugh, it’s so hard to know which fitness advice to follow, as there is a lot of conflicting advice out there.

Next week:

  • Replace eggs with egg whites
  • Add more ab/core exercises & cardio to routine, in order to burn fat and have abs show:

M: 14 min tabata + chest/back strength training, 3 sets of 10 myotatic crunches, 3 sets of 10 cat vomit, 3 sets of 10 pullups

T: 20 min tabata + Ab ripper + 3 sets of 10 deadlifts

W: 14 min tabata + biceps/triceps strength training, 3 sets of 10 pullups

R: 20 min tabata + 3 sets of 10 deadlifts

F: 14 min tabata + legs strength training, 3 sets of 10 myotatic crunches, 3 sets of 10 cat vomit, 3 sets of 10 pullups

Sat: 20 min tabata + Ab ripper

Sun: REST

Body Sculpting – Week 46

Last week I said I would do the following:

  1. Do full body workout before & after meals
  2. Continually be on the lookout for a 20-lbs kettlebell
  3. Eat 4-5 meals per day
  4. Do myotatic crunch & cat vomit exercise 2X/week
  5. Add kettlebell routine before breakfast, 3X/week
  6. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
  7. Do pullups every other day

I have given up on doing a full body workout before & after meals, because doing pullups MWF is draining enough.  Plus, I believe results will come from doing more strength training in general, as opposed to doing it just before meals.  But, perhaps I just need to master strength training my muscle groups first, and then I can experiment with doing a full body workout before meals.

Been very good about eating every 3-4 hours.  What’s more, I’ve been doing great about ensuring I eat a dark green veggie (mostly spinach), protein, and a complex carb at each meal.  I’m really starting to believe that diet is a huge factor in getting results.  If it weren’t for the state, I would not be able to afford such nutritious food on a regular basis, so thank you, Washington state!

Been doing myotatic crunches & cat vomit exercises 2X/week.  After reading more and more fitness articles claiming that you can actually work the abs more frequently than other muscle groups, I’m brainstorming of an ab workout routine.  I’m thinking of doing what this really great fitness instructor, Davey Wavey, does – work on the upper abs one day, lower abs one day, and the entire core another day.

I discontinued doing a kettlebell routine because I think it was giving me lower back pain.  I think this is due to me using a dumbbell to do the prescribed kettlebell swing; perhaps the grip is too high on a dumbbell.  I have been doing more deadlifts as a sort of replacement, since those are great compound exercises.

I have been brainstorming about the best strength training routine, and I think I’m going to copy Davey Wavey’s personal routine, where he does chest/forearms one day, biceps one day, shoulders/back one day, then legs/triceps one day, with ab exercises peppered here and there.

Next week:

Stick with following workout routine and monitor results:

M: 12 min tabata + chest/back strength training, myotatic crunches & cat vomit, pullups

T: 20 min tabata

W: 12 min tabata + biceps/triceps strength training, pullups

R: 20 min tabata

F: 12 min tabata + legs strength training, myotatic crunches & cat comit, pullups

Sat: 20 min tabata

Sun: REST

 

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)