Tag Archive: fitness


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 47

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

Well I’ve been doing a good job at sticking with the above routine.  It’s only been 2 weeks, so I haven’t seen massive progress yet, which is frustrating.  I’m still doing great about eating a balanced meal very 3-4 hours, so I feel good about that.

Not sure what else to add, as I just need to monitor my progress or lack thereof.

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

 

Stumbled Upon this really useful fitness article describing the 4 main areas of the body to work out, and which exercises to do.  I wish I had known this highly valuable information long ago.

“How to Get a Complete Workout with Nothing But Your Body”

Body Sculpting – Week 44

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. Replace white carbs with beans
  4. Do myotatic crunch & cat vomit exercise 2X/week
  5. Add kettlebell 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)

Sorry for late reply, everyone.  I took a break last weekend after a week of hectic job hunting.

I qualified for food stamps, so I will now be able to get a steady supply of beans, spinach, and other nutritious food.

Been a bit disappointed with lack of progress here.  My love handles are still pretty obvious to me, and my newly modified workout routine doesn’t seem to be working (at least, not as fast as I want it to be working).  As a result, I think I will start doing more exercises targeting the lower abs and obliques.

I’ve been doing a lot better at remembering to do a full body workout before and after meals.  Now to see if it really makes a difference.

Not much else to report, other than I had a HUGE binge day yesterday.  Ugh.  I swear I’ll never eat that amount of food again (don’t quote me).

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 kettlebell routine before breakfast, 3X/week
  6. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout

Body Sculpting – Week 43

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. 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)

I’ve been getting better about remembering to do a full body workout before meals.  I’m just starting to remember to do them an hour AFTER eating.  It’s just a matter of installing this new habit by repetition and reminding myself.  I’m excited to see a more slim, toned body as a result of doing this.

Haven’t found a 20-lbs kettlebell yet, but the 19-lbs dumbbell I’ve been using has proven to be adequate.

Been doing better about replacing white carbs with beans, though it can be difficult with no income.  I applied for food stamps last week but haven’t heard back, so I’m kind of in limbo right now.  My career goal is/was to have a flexible, part-time admin job by May 31st – one that will pay the bills and a bit more ($1,000 per month), so that I can buy more beans & veggies for when we run out at home or when I’m with my boyfriend.

I’ve been doing the two ab exercises – myotatic crunch & cat vomit – twice a week and man do I notice a difference after doing them.  Namely, that annoying bit of tummy fat feels a lot tighter.  I can definitely see that doing these two ab exercises will really help tone/tighten my abs, so I will definitely keep doing them.

I’ve also been doing good about doing the kettlebell routine three times a week before breakfast (or if I don’t do it before breakfast, I’ll do it before lunch or dinner).  After reading some people’s reaction to using a kettlebell, I’m getting more and more convinced that the kettlebell is one of the most efficient compound exercises for muscle gain and fat loss.  Just discovered Lisa Johnson’s fitness blog, where she also wrote a review of her experience following “The 4-Hour Body” regimens – she does a great job at explaining and summing up her experiences in her post, “The 4-Hour Body”: Thoughts on the First Week.

I’ve been getting frustrated with the annoying presence of love handles.  They just don’t seem to want to go AWAY!  I thought doing the above tasks for the week would at least reduce my love handles, but I don’t really notice a difference.  I’m now rethinking my decision to cut out that love handles workout from Kozak Sports Perform.

Next week:

Basically just keep doing what I’m doing, and look for results…

  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 kettlebell 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 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 40

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. Continue experimenting with 5 small meals per day
  4. Keep doing one full body workout everyday; make it a habit

Been reading more of “The 4-Hour Body” and it’s been great but overwhelming at the same time.  The author, Ferriss, has some conflicting advice about weight loss/muscle building with that of the author of “Burn the Fat, Feed the Muscle”.  Namely, that you only need to eat 4 meals per day, and that Ferriss promotes this diet where most carbs are replaced with legumes.  So, I’m a little torn about which advice to follow.  One piece of advice that I know I WILL try, is where Ferriss recommends doing some sort of strength training exercise immediately BEFORE eating, and then 1 hour AFTER eating.

Also, in Ferriss’s diet, he advises having one binge day a week, in order to offset/charge your metabolism.  This sounds pretty logical and fun, so I’m experimenting with that.

I made a new commitment:

By July, I will have a six-pack

Hold me to it, everyone!

I have not been doing any of the love handles workouts from Kozak Sports Perform 2-3 days after core workout.  I keep forgetting.  So I will do it this week.

I have been getting better at doing one full body workout.  In fact, I’m going to do it before and after eating, like Ferriss advises.  I worry that if I’m not fatiguing my muscles, I’m not building them.  So I’ll just make sure to fatigue them before and after eating.

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. Do full body workout before & after meals

Body Sculpting – Week 37

Last week I said I would do the following:

  1. Read half of “The 4-Hour Body”
  2. Read more of “Burn the Fat, Feed the Muscle”
  3. Try out and monitor results of different workouts from Kozak Sports Perform
  4. Continue experimenting with 5 small meals per day

Haven’t been able to read any of “The 4-Hour Body”, since I’m still trying to get through The 7 Habits of Highly Effective People.

Haven’t read more of “Burn the Fat, Feed the Muscle”, so will do that today.

Was at my boyfriend’s house the majority of last week, so I didn’t do the “The Ultimate 10 Minute Cardio Workout At Home”, since that involves dumbbells.  I have, however, been experimenting with doing one of John Sifferman’s 5 workouts for strength training.  So far I’ve done the Pyramid Workout and 100 Reps in as Little Time as Possible Workout for dips, handstand pushups, and pullups.  Today I’ll do one of Sifferman’s 5 workouts for planks with leg lifts; probably the Personal Record Workout.

Next week:

  1. Read “The 4-Hour Body”
  2. Read more of “Burn the Fat, Feed the Muscle”
  3. Try out and monitor results of different workouts from Kozak Sports Perform
  4. Continue experimenting with 5 small meals per day
  5. Continue experimenting with doing different full body workouts