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 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 45

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
6. Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout

To be honest, these past two weeks have been one of the lower points in my life.  Instead of progressing towards a 6-pack, I seemed to have backtracked; I noticed my love handles and tummy were a bit bigger.  Probably the most annoying thing about progressing in fitness is that it takes so long (4-6 weeks) to see results.  So, you could be constantly changing your workout routine for over a year before you actually see desired results.  I guess that’s what I’ve been doing since I started successfully losing weight in 2009.  But, at least I was seeing progress.  Perhaps this is just a low point on my steadily upward-spiraling graph of success.

Regardless, everything seems to feel more heavy when you don’t have an income.  I equate lack of income with failing at life.

Seems that eating as many beans as you want doesn’t really help with fat loss/muscle gain.  I suspect it might be because I’ve gone back to eating three meals per day.  So yesterday I started eating four meals per day.

I’m at a loss for what to do now.  I’ve researched how to get a body like Zac Efron – slim & toned – and basically learned that high weight, low rep strength training plays a critical role.  That, and a high-protein diet.

Today I took a break from working out, because I’ve read that one should take at least one day of rest.  I don’t know.  I don’t know anymore.  I don’t know what to do.  I’m discouraged by all the fake, misleading spam shit on the internet promising to give you 6-pack abs.  I feel so immobilized as a result.

I realize this is a depressing post, and I debated whether or not to post it or talk about something else.  I think it’s important to showcase all aspects of a journey, including struggle and hardship.  For the first time since I started this blog, I’m at a loss for actions to take.  I figure dividing my lunch meal into two smaller meals will greatly help me increase my metabolism.  I’m also going to do pullups every other day, as I noticed that really helped strengthen my back and broaden my shoulders.

Next week:

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

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 36

Last week I said I would do the following:

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

Well, I do not do very well at eating 5 small meals when I’m at my boyfriend’s house on the weekends.  I think this is because I feel like I’m not spending quality time with him (meal time = social time), so I end up just going back to eating 3 large meals per day.  But, I do really well at eating 5 small meals when I’m at home!  Along the same lines, I think this is because I’m usually alone when I eat the majority of my meals.  Hmm, what’s the solution?  I think I’m going to bring a container of cooked steel-cut oatmeal with me to my boyfriend’s house this weekend, so I can at least eat a hearty breakfast and maintain some part of my regular meals.

I looked into other workouts and found this great YouTube page: Kozak Sports Perform.  I found this specific HIIT workout which I really enjoyed doing two days in a row now: “The Ultimate 10 Minute Cardio Workout At Home”.  They have some other really great workouts that I’m looking forward to trying out.  Two things I really love about their vids:

1. Their sporadic motivational phrases (“The exhaustion is all in your mind!”, “Remember your motivator!”, “Think of how happy you’ll be once you have a 6-pack!”)
2. The dubstep music – it really hypes me up

I’m also going to do 2-3 full body workouts throughout the day.  When I had a job, I would do 3 sets of a full body workout during breaks (i.e., handstand pushups, pushups, dips, lunges, planks, etc), on average 3 times during the day.  But after reading John Sifferman’s blog post about “My Top 5 Favorite Pullup & Chinup Workouts”, I’m going to use the same 5 workouts for different full body exercises, to see if that will produce better results (more muscle, faster weight loss).

Here is a list of some full body exercises I can do:

• Pushups
• Handstand pushups
• Dips
• Planks w/leg raises
• Pullups
• Deadlifts (if I have the barbell or free weights)
• Lunges
• Burpees
• Leg lifts
• Air jacks
• Lunge + curl w/dumbbells
• Bent over rows
• Dumbbell posterior swing

If you guys can think of other full body exercises that you enjoy, please share!

I haven’t read more of “Burn the Fat, Feed the Muscle”, but I DID check out the book “The 4-Hour Body”, by Timothy Ferriss, thanks to Noel’s recommendation; thanks, Noel!

I’m a little skeptical of this book, since Ferriss’s other famous book, “The 4-Hour Work Week”, received mixed reviews.  But glean as much as you can from anything, I say, so I’ll skim through it and glean as much as I can.  It’s a pretty big book though, so we’ll see how fast I can skim it!

Next week:

1. Read half of “The 4-Hour Work Week”
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

 

 

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