This week started off great – I had tons of energy and was at the gym on Monday and Tuesday for two hours each day. I guess the workouts took a toll though, because the next few days were horrible. I got sick.
Well, let’s start off with the positive strides of the week. I was able to have intense, productive workouts. I returned to my original workout regime – cardio, lower body weight lifting and abs.
This week’s workouts, however, were a bit different; I was the one teaching. Two friends of mine, Bri Graham and Imani Walker, joined me for the workout sessions.
Since my workout buddies are women, they wanted to tone their legs and “booty.” One of the main workouts for this is the squats, and guys, it is not just an exercise for the ladies.
After our lower body workouts, we targeted our abs. I taught Bri and Imani the main ab exercise I do: the V-Ups, bicycle kicks and flutter kicks. But to increase the intensity, I introduce another exercise: the tabletop, or bridge.
Here are some more ab exercises.
These two days paid dividends. I went down to 176 pounds.
Then on Wednesday, everything turned sour. I woke up with an irritating stomachache. It only worsened in the next couple of days. I lost a lot of fluid and, as we know, fluid has weight. So I guess I lost weight, even without working out.
Sunday, October 30, 2011
Sunday, October 23, 2011
Chiseled Chest and Arms
Just like the previous week, schoolwork piled up. I have a midterm a week away so I had to play catch up on the readings and complete the study guide. So, workouts had to be done at home again.
Part of the “beach body” idea is definition in your muscles. The ladies always turn around to catch a glimpse of the guy with the chiseled chest and arms. I want to be that guy, so I worked on these areas this week.
To get muscle definition, most trainers like Chris Tree prefer to lift small weights in sets with many repetitions. At home, I have eight-pound dumbbells, so I did five sets of bicep curls, 40-reps each. I think that definitely created cuts on my biceps.
Other low impact exercises, like rowing, help you tone your muscles.
My pectoral muscles were also focused on this week. I have a bench press at home, so I lifted a couple times. I do not own an Olympic bench –the bar weighs 45 pounds – so I could not lift as much as possible. On an Olympic bench, I can lift 150 pounds in eight-rep sets comfortably. At home, I benched 100 pounds in 15-rep sets.
Pec flies with dumbbells also work your chest. Here are a few more chest workouts.
Part of the “beach body” idea is definition in your muscles. The ladies always turn around to catch a glimpse of the guy with the chiseled chest and arms. I want to be that guy, so I worked on these areas this week.
To get muscle definition, most trainers like Chris Tree prefer to lift small weights in sets with many repetitions. At home, I have eight-pound dumbbells, so I did five sets of bicep curls, 40-reps each. I think that definitely created cuts on my biceps.
Other low impact exercises, like rowing, help you tone your muscles.
My pectoral muscles were also focused on this week. I have a bench press at home, so I lifted a couple times. I do not own an Olympic bench –the bar weighs 45 pounds – so I could not lift as much as possible. On an Olympic bench, I can lift 150 pounds in eight-rep sets comfortably. At home, I benched 100 pounds in 15-rep sets.
Pec flies with dumbbells also work your chest. Here are a few more chest workouts.
Sunday, October 16, 2011
Week 3: A Thing Called Life
Ok, this is where schoolwork meets fitness, meets nightlife. This phenomenon is more commonly known as ... Life!
Let’s begin with nightlife: I went out Friday and Saturday, the seventh and eighth of October. And when one is out and about, hard liquor – tequila, vodka and whiskey – and fast food makes its way into your belly. This fast food – Jack in the Box in this case – has a lot of calories. So, let’s just say I was not pleased when I weighed myself on Monday.
I didn't lose a pound! But hey, at least I did not gain any weight either.
Now, let’s touch upon schoolwork: Damn these upper division classes are getting harder. I have countless of chapters to read to prepare for a midterm I am taking next Wednesday, October 26. Reading and note taking takes time, loads of it, so I had a very little amount of time dedicated to exercise.
Finally, fitness: My abdominal muscles have been the target this week. I did a few ab workouts:
1) The V-Ups
2) Flutter Kicks
3) Bicycle Kicks
These ab workouts really worked. My brother, Rafita, went as far as saying I have “cuts when [I’m] putting in work.” What he is basically saying is my abs where visibly defined when I was doing the exercises. Here a few more abdominal workouts along with some tips.
Outside cardio was also emphasized this week since I was so busy. To meet my 45 to 60 minutes of daily cardio, I played pick-up football and basketball at the park with my brother and friends.
Let’s begin with nightlife: I went out Friday and Saturday, the seventh and eighth of October. And when one is out and about, hard liquor – tequila, vodka and whiskey – and fast food makes its way into your belly. This fast food – Jack in the Box in this case – has a lot of calories. So, let’s just say I was not pleased when I weighed myself on Monday.
I didn't lose a pound! But hey, at least I did not gain any weight either.
Now, let’s touch upon schoolwork: Damn these upper division classes are getting harder. I have countless of chapters to read to prepare for a midterm I am taking next Wednesday, October 26. Reading and note taking takes time, loads of it, so I had a very little amount of time dedicated to exercise.
Finally, fitness: My abdominal muscles have been the target this week. I did a few ab workouts:
1) The V-Ups
2) Flutter Kicks
3) Bicycle Kicks
These ab workouts really worked. My brother, Rafita, went as far as saying I have “cuts when [I’m] putting in work.” What he is basically saying is my abs where visibly defined when I was doing the exercises. Here a few more abdominal workouts along with some tips.
Outside cardio was also emphasized this week since I was so busy. To meet my 45 to 60 minutes of daily cardio, I played pick-up football and basketball at the park with my brother and friends.
Sunday, October 9, 2011
Week Two, Lost Four
It is now week two of mission "Get Sexy" and I have good news.
This week I spoke with a Chris Tree, fitness adviser at the Rec Center, and he gave me some very helpful tips regarding healthy weight loss.
Tree said to focus on the lower body when weight lifting to create lean muscle, which weighs less than fat.
“Your legs are bigger, so focusing on them when lifting burns more calories and increase your metabolic rate,” which is how many calories you burn doing nothing.
Tree also told me to increase my cardio to every workout session rather than a huge cardio session. He said this would ensure the optimal weight loss.
With the new arsenal of knowledge I received, I put it to the test. On Tuesday, October 4, I did 40 minutes of cardio – 20 minutes in the bike and 20 minutes on the elliptical. I also worked out the major muscles on my lower body, my quadriceps and hamstrings. Then I finished off the lifting segment with chest, biceps, and back exercises.
On Wednesday, it was the same routine, except I focused on my shoulders, and triceps along with my lower body when weight lifting.
On the last day of my workouts, Thursday, I switched it up. Instead of cardio on the stationary bike or treadmill, I played basketball for an hour. I also went back to the chest, back and biceps exercises.
This new workout regime paid dividends – I lost four pounds!
This week I spoke with a Chris Tree, fitness adviser at the Rec Center, and he gave me some very helpful tips regarding healthy weight loss.
Tree said to focus on the lower body when weight lifting to create lean muscle, which weighs less than fat.
“Your legs are bigger, so focusing on them when lifting burns more calories and increase your metabolic rate,” which is how many calories you burn doing nothing.
Tree also told me to increase my cardio to every workout session rather than a huge cardio session. He said this would ensure the optimal weight loss.
With the new arsenal of knowledge I received, I put it to the test. On Tuesday, October 4, I did 40 minutes of cardio – 20 minutes in the bike and 20 minutes on the elliptical. I also worked out the major muscles on my lower body, my quadriceps and hamstrings. Then I finished off the lifting segment with chest, biceps, and back exercises.
On Wednesday, it was the same routine, except I focused on my shoulders, and triceps along with my lower body when weight lifting.
On the last day of my workouts, Thursday, I switched it up. Instead of cardio on the stationary bike or treadmill, I played basketball for an hour. I also went back to the chest, back and biceps exercises.
This new workout regime paid dividends – I lost four pounds!
Saturday, October 1, 2011
Weighing In
The journey begins now. But before we get started, let me tell you how I became the overweight person I am today.
I am only 5'9 or 5'10 and have always been a slim guy. So back in high school, I was the person that was able to eat anything and still weigh 145 pounds.
That only lasted until freshman year at CSULB. Going into college, I weighed in at a sexy 155 pounds. By the end of freshman year, I was at a grizzly 180. Halfway through sophomore year, I topped at 203. I WAS MASSIVE!! So I started to hit the gym hard and got back to 160 pounds in eight months. However, I did not change my eating habits and am now back at 185 pounds.
So now I am planning on changing my eating habits by eating lean meats and a bunch of fruits and vegetables – all natural.
I will also work out at the Student Recreation & Wellness Center three times a week.
So how did my first week go? Well here is a picture of my first weigh-in:
I weighed less than my expected 185 pounds, but I still had work to do.
This day was dedicated purely to cardio. After some light stretching, I hopped on a spin bike and pedaled for 45 minutes. I burned 431 calories – man did I get a workout!
I am only 5'9 or 5'10 and have always been a slim guy. So back in high school, I was the person that was able to eat anything and still weigh 145 pounds.
That only lasted until freshman year at CSULB. Going into college, I weighed in at a sexy 155 pounds. By the end of freshman year, I was at a grizzly 180. Halfway through sophomore year, I topped at 203. I WAS MASSIVE!! So I started to hit the gym hard and got back to 160 pounds in eight months. However, I did not change my eating habits and am now back at 185 pounds.
So now I am planning on changing my eating habits by eating lean meats and a bunch of fruits and vegetables – all natural.
I will also work out at the Student Recreation & Wellness Center three times a week.
So how did my first week go? Well here is a picture of my first weigh-in:
I weighed less than my expected 185 pounds, but I still had work to do.
This day was dedicated purely to cardio. After some light stretching, I hopped on a spin bike and pedaled for 45 minutes. I burned 431 calories – man did I get a workout!
Subscribe to:
Posts (Atom)