Week 6, Day 5 Incinerator done. Fifty days since I started this. It is really hard to believe that I have been doing this for fifty days in a row. It really isn't that long, but it is a drastic change from what I was doing. Fifty-one days ago I would grab 2 peanut butter and jelly sandwiches at 1 am while watching a movie and then think I might get more after that. I have curtailed all that nonsense and haven't eaten past 10pm mostly 8pm, but I have eaten a later snack of an apple or protein bar closer to 10.
I would eat pizza at least once a week. I was eating ice cream every night. We might need to get milk or eggs or bread, but we would never leave Walmart without ice cream. We haven't bought ice cream in over a month. Grabbing fast food was a common thing, but now it is rare to nonexistent. It takes more effort to make your own food. You have to plan it out, go and buy the ingredients and then prepare everything. All of this takes time as opposed to just hitting the drive thru and throwing money at them for some food like substances. That is not happening now. I can only guess what my calorie count was probably around 4000 or even more. Now I know what I am taking in. I track my intake to as close to exact as I can. I don't actually measure each portion in a measuring cup, but I use a hand, palm, fist rule that teaches you how to measure foods by sight. Again, it's an approximation, but it is fairly accurate and all you have to do is be honest to yourself about what you are taking in. If you grab that extra portion, you better count it in or add it on top of what you already have been tracking. My calories have been in the 1850 to 2200 calorie range and I am actually trying to stay within the 2400 - 2500 cal range.
Nutrition is huge, but I have not just been eating healthy, I have also been doing a killer workout by Tony Horton. P90X3. I know if you have been reading along, you know this already. The workouts are 30 minutes long, but don't let that fool you. You get a good workout and really intense core work throughout the program. I know what I was doing before this.... NOTHING!! So even if I was just walking on a track 2 to 3 miles or 4 miles over 30 minutes, I would be exercising and burning calories. I am not just walking, I am doing a vigorous program and hitting many different muscle groups. I know I am burning calories and I can see the changes that are taking place. I have a lot of weight to lose, so at first, it will or should show more than if I only needed to lose 10 or 15 lbs. I am also gaining muscle so the fat loss vs muscle gain will show less total weight lost, but I don't have to have "Biggest Loser" type of numbers every week. I didn't gain all this fat over a weekend, and neither can I lose it over a weekend.
Even though I am not halfway through the program, I am happy with how things are going. Yeah I would love to see fat melting away like butter on a hot baked potato (delicious imagery but now I am hungry), but I have to keep in my head that this is a process and not a single event. The frustration that most of us experience in this day and age of now, now, now when we get our results later, can cause us to give up or get down and sink back into negative thought patterns. We have to really understand that weight loss, weight gain and muscle gain is not something you can get over night. You can't spot reduce fat so to see abs, you will have to get rid of a lot of fat all over the body. To see abs you will have to have spot on nutrition for more than one day. It takes time and effort both with nutrition and with exercise to see abs which is what most of us think of when we think lean and fit.
Don't be afraid of the journey. Be afraid of not taking it.
Friday, January 31, 2014
Thursday, January 30, 2014
Day 49
Week 6, Day 4 Eccentric Lower done. Two more workout days left. Incinerator and MMX then it's SuperBowl Sunday. Today, however, was a tough day to start. My legs still being sore from Triometrics, even though I did yoga yesterday, were not going to like me after today. I have been done now for about 45 minutes and I am sitting. It's times like these that I will say, "Oh my legs feel fine.. no issues here" and then get up and I'm like WTF! Why are my legs so sore.. oooohhhhh yeah that's why.
I wanted to push myself this week and next week and so far I have this week. I have one more upper body workout and then MMX which in my opinion is more of a cardio workout than anything. The sprawling makes it tough for me, but I will get through it. I just have to push myself with both workouts, then rinse and repeat next week and increase the intensity once again. I will be back in transition week before I know it.
Just for the record. I am doing a pushup challenge and a plank challenge while doing P90X3. I am not dissatisfied with P90X3, quite the contrary. I feel that the program is progressing well and for what it offers in 30 minutes, it is doing exactly what I hoped and I am on pace to lose just as much weight as I did with my first round of P90X. I will not really know until I get to that 90 day point, but so far it seems to be trending that way. That is the buzzword this year. Trending.
The reason I am doing those challenges along with is this. I know the program has its system and dedicated workouts in a specific order to maximize effectiveness. I understand that, but I have also done P90X and know I can do more of some things and I know I need work in some areas I don't feel I am getting, specifically my core, and it's not because the ability to work that area is not in the program. My core is horrible, but it's getting better. Planking will ultimately make my core stronger and I feel it in my abs when I plank.
There is no Ab Ripper with X3 included, but you can order it extra or buy the challenge pack and get it with X3. Ab Ripper X was included and it was a 15 minute workout that you did on resistance days. X3 has an Ab Ripper you can do, but it's not an essential part like the first Ab Ripper. I'm not angry or upset about it, but it is a fact of the situation. While the core is worked harder with the primary workouts, some of the things that are in it for core, I have a lot of trouble with and therefore I can't do almost at all or very well and the work to the core needs to be increased. This is why I plank. I posted the information on the plank challenge on day 36 or that area of this blog as well.
The pushup challenge is something I think we all should do. It is a simple little thing of doing 100 pushups each day for 100 consecutive days. No breaks, no rest days and no excuses. If you miss some or part of a day, make it up the next day. If you do sets of 5 to 10 at a time, you can spread it out over the day. On days that I do pushups, I count those obviously. If you are whipped and need to modify, then do so. Change your hand position to increase or decrease difficulty daily or within each set if you like. It is up to you. The idea is you need to push your face away from the floor at least 100 times a day. If you feel froggy and want to do 500 then do it, but the goal is 100 per day minimum.
The goal here is not to load up with the most stuff I can possibly do so I can say "Look at me". My goal is to become a more healthy and fit person. The healthiest and most fit person I can be. I want to be able to do things that others my age and younger do like snow ski. If I am obese, I won't do that. I want to do a Tough Mudder. They didn't have those kinds of things when I was younger. Just standard 5k's and I did those and 10k's. I don't think I will be able to run like I used to because of my back, but I can be fit despite my spinal health. I think though as I increase my fitness, my spinal health will increase as well by default. I wont do things that are what I feel out of bounds for me or too much to the point of causing injury or derailing what I am trying to accomplish. You need to find your limits then learn how to push beyond them. There are always challenges in life to overcome. Whether fitness, nutrition or anything else you have to deal with, it's the challenges that makes us push beyond boundaries that have been set around us. Don't get discouraged with challenges, embrace them because it's the challenges that help us to grow.
I wanted to push myself this week and next week and so far I have this week. I have one more upper body workout and then MMX which in my opinion is more of a cardio workout than anything. The sprawling makes it tough for me, but I will get through it. I just have to push myself with both workouts, then rinse and repeat next week and increase the intensity once again. I will be back in transition week before I know it.
Just for the record. I am doing a pushup challenge and a plank challenge while doing P90X3. I am not dissatisfied with P90X3, quite the contrary. I feel that the program is progressing well and for what it offers in 30 minutes, it is doing exactly what I hoped and I am on pace to lose just as much weight as I did with my first round of P90X. I will not really know until I get to that 90 day point, but so far it seems to be trending that way. That is the buzzword this year. Trending.
The reason I am doing those challenges along with is this. I know the program has its system and dedicated workouts in a specific order to maximize effectiveness. I understand that, but I have also done P90X and know I can do more of some things and I know I need work in some areas I don't feel I am getting, specifically my core, and it's not because the ability to work that area is not in the program. My core is horrible, but it's getting better. Planking will ultimately make my core stronger and I feel it in my abs when I plank.
There is no Ab Ripper with X3 included, but you can order it extra or buy the challenge pack and get it with X3. Ab Ripper X was included and it was a 15 minute workout that you did on resistance days. X3 has an Ab Ripper you can do, but it's not an essential part like the first Ab Ripper. I'm not angry or upset about it, but it is a fact of the situation. While the core is worked harder with the primary workouts, some of the things that are in it for core, I have a lot of trouble with and therefore I can't do almost at all or very well and the work to the core needs to be increased. This is why I plank. I posted the information on the plank challenge on day 36 or that area of this blog as well.
The pushup challenge is something I think we all should do. It is a simple little thing of doing 100 pushups each day for 100 consecutive days. No breaks, no rest days and no excuses. If you miss some or part of a day, make it up the next day. If you do sets of 5 to 10 at a time, you can spread it out over the day. On days that I do pushups, I count those obviously. If you are whipped and need to modify, then do so. Change your hand position to increase or decrease difficulty daily or within each set if you like. It is up to you. The idea is you need to push your face away from the floor at least 100 times a day. If you feel froggy and want to do 500 then do it, but the goal is 100 per day minimum.
The goal here is not to load up with the most stuff I can possibly do so I can say "Look at me". My goal is to become a more healthy and fit person. The healthiest and most fit person I can be. I want to be able to do things that others my age and younger do like snow ski. If I am obese, I won't do that. I want to do a Tough Mudder. They didn't have those kinds of things when I was younger. Just standard 5k's and I did those and 10k's. I don't think I will be able to run like I used to because of my back, but I can be fit despite my spinal health. I think though as I increase my fitness, my spinal health will increase as well by default. I wont do things that are what I feel out of bounds for me or too much to the point of causing injury or derailing what I am trying to accomplish. You need to find your limits then learn how to push beyond them. There are always challenges in life to overcome. Whether fitness, nutrition or anything else you have to deal with, it's the challenges that makes us push beyond boundaries that have been set around us. Don't get discouraged with challenges, embrace them because it's the challenges that help us to grow.
Wednesday, January 29, 2014
Day 48
Week 6, Day 3 X3 Yoga done. I really needed this after yesterday's workout. I did Triometrics which as I stated blitzed my quads and when I woke up this morning my legs were sore all over. So yoga was definitely needed today.
I have really began to love yoga again. I know at first if you have never done it as I had not when I did P90X, you really hate yoga, but you realize how important it is during that first week. You do Chest and Back on day 1 and then Plyometrics on day 2 and day 3 you wake up so sore. When you get to Yoga X you do an hour and a half and 45 minutes of that is upward and downward dog. All the vinyasas and warrior poses. Tony points out how hard you are working and sweating and you are standing still (other than the frequent wobble during balance moves). After you finish yoga for the first time, you realize how not sore you are. Ding!!! The light goes off in your head and you finally get what every coach has ever told you. Stretching is important! It just took the most difficult stretching and balancing routine you have ever done to figure that out. Most of us, especially guys, need to be punched in the face with the reality of it all for it to sink in.
You may loathe yoga. You may hate yoga. You may get a sour stomach at the thought of yoga. The truth is you know YOU NEED YOGA. I knew that then and I know that now. It was never more apparent than today as I got up with all the soreness from really pushing my workout yesterday and then you start (albeit reluctantly) doing your yoga routine. I sit here now almost an hour since finishing the yoga and I feel so good. I almost think this should be a daily thing and maybe at some point in my life, I might do that daily. Right now, I will stick with the P90X3 program as it is written.
For all of you who don't like yoga. I challenge you to find the one thing you dislike the most and work to own that. If it's balance, which is my issue as well, then work hard in that area. I know some people really have issues and it is hard to work that, so I have kept a chair close by or even close to a wall and use one hand to aid in the balance. Even though you use that crutch, whatever it is, focus on that position and getting away from the crutch. When you feel all those muscles working and the twitching in those legs or leg, you know your working and building strength for that move. It is not like any other type of workout, you will need to do it more than one time a week to get better. Don't give up on it and for goodness sake always do that in it's rotation. Skipping yoga in the P90X or X3 series is a huge mistake. I would say X2, but I have no knowledge of what they do in that one.
All I am saying is give yoga a chance. You may hate it, but if you stick with it and keep an open mind about it, you will get great benefits. Doing yoga is like forming a diamond. Take a piece of coal and over time and pressure you will get a brilliant diamond. Start doing yoga and over time and with the effort (pressure) you exert you will become that brilliant diamond in the form of a more flexible, limber and muscular you.
I have really began to love yoga again. I know at first if you have never done it as I had not when I did P90X, you really hate yoga, but you realize how important it is during that first week. You do Chest and Back on day 1 and then Plyometrics on day 2 and day 3 you wake up so sore. When you get to Yoga X you do an hour and a half and 45 minutes of that is upward and downward dog. All the vinyasas and warrior poses. Tony points out how hard you are working and sweating and you are standing still (other than the frequent wobble during balance moves). After you finish yoga for the first time, you realize how not sore you are. Ding!!! The light goes off in your head and you finally get what every coach has ever told you. Stretching is important! It just took the most difficult stretching and balancing routine you have ever done to figure that out. Most of us, especially guys, need to be punched in the face with the reality of it all for it to sink in.
You may loathe yoga. You may hate yoga. You may get a sour stomach at the thought of yoga. The truth is you know YOU NEED YOGA. I knew that then and I know that now. It was never more apparent than today as I got up with all the soreness from really pushing my workout yesterday and then you start (albeit reluctantly) doing your yoga routine. I sit here now almost an hour since finishing the yoga and I feel so good. I almost think this should be a daily thing and maybe at some point in my life, I might do that daily. Right now, I will stick with the P90X3 program as it is written.
For all of you who don't like yoga. I challenge you to find the one thing you dislike the most and work to own that. If it's balance, which is my issue as well, then work hard in that area. I know some people really have issues and it is hard to work that, so I have kept a chair close by or even close to a wall and use one hand to aid in the balance. Even though you use that crutch, whatever it is, focus on that position and getting away from the crutch. When you feel all those muscles working and the twitching in those legs or leg, you know your working and building strength for that move. It is not like any other type of workout, you will need to do it more than one time a week to get better. Don't give up on it and for goodness sake always do that in it's rotation. Skipping yoga in the P90X or X3 series is a huge mistake. I would say X2, but I have no knowledge of what they do in that one.
All I am saying is give yoga a chance. You may hate it, but if you stick with it and keep an open mind about it, you will get great benefits. Doing yoga is like forming a diamond. Take a piece of coal and over time and pressure you will get a brilliant diamond. Start doing yoga and over time and with the effort (pressure) you exert you will become that brilliant diamond in the form of a more flexible, limber and muscular you.
Tuesday, January 28, 2014
Day 47
I labeled today Day 47 as it is from when I actually started eating better and working out. Today, in P90X3 days, is Week 6, day 2 or Day 37 and my workout today was Triometrics. This is one quad burning workout. My quads were gassed in the first 10 minutes. All the squatting on both two legs and one.
I previously stated that this week and next week have to be the weeks for this block to really push harder, increase the weights and maximize the intensity to make those gains for this block. Today I did just that. I pushed it harder and that is obviously why my quads were toast in the first 10 minutes. To be able to do cardio and burn calories all while building the strength in my legs is really as close as you can get to actual torture without being torture. Haha! You can really make this workout tough if you go down as low as you can in those squats. Last week I was worried about my right knee due to the pain I had felt on Sunday so I was making sure not to push too hard until I knew I could really do the hard work. After all week of not feeling any pain, I pushed today and felt pain. Not in my knee, rather in my quads (as I keep whining about it... haha).
I was really happy with my legs ability, and especially my knees, to handle the workouts. It can't be easy on those legs with all this weight on them and doing some of the exercises on one leg just increases that load. When you do exercises like this without weights, you have to increase the range of motion to add that extra stress on the muscles all the while maintaining proper form and protecting the joints. Warrior 3 squats are definitely a challenge, but if we didn't challenge ourselves we wouldn't be able to grow. Sometimes we succeed and sometimes we fail when challenged. What really counts is when we succeed, we create new goals and challenges and when we fail, we keep working at it until we do succeed. The only true failure is not trying.
When doing a heavy day whether on arms or legs, it is good to get quality stretching in after the workout. Stretching helps to promote growth, but you need to static stretching after the workout and not before it has been warmed up. Calisthenics before your workout to warm the muscles up is the way to go.
Ignore all the noise that would distract you. Focus on the task at hand. Keep trying. Keep pushing. Keep working.
I previously stated that this week and next week have to be the weeks for this block to really push harder, increase the weights and maximize the intensity to make those gains for this block. Today I did just that. I pushed it harder and that is obviously why my quads were toast in the first 10 minutes. To be able to do cardio and burn calories all while building the strength in my legs is really as close as you can get to actual torture without being torture. Haha! You can really make this workout tough if you go down as low as you can in those squats. Last week I was worried about my right knee due to the pain I had felt on Sunday so I was making sure not to push too hard until I knew I could really do the hard work. After all week of not feeling any pain, I pushed today and felt pain. Not in my knee, rather in my quads (as I keep whining about it... haha).
I was really happy with my legs ability, and especially my knees, to handle the workouts. It can't be easy on those legs with all this weight on them and doing some of the exercises on one leg just increases that load. When you do exercises like this without weights, you have to increase the range of motion to add that extra stress on the muscles all the while maintaining proper form and protecting the joints. Warrior 3 squats are definitely a challenge, but if we didn't challenge ourselves we wouldn't be able to grow. Sometimes we succeed and sometimes we fail when challenged. What really counts is when we succeed, we create new goals and challenges and when we fail, we keep working at it until we do succeed. The only true failure is not trying.
When doing a heavy day whether on arms or legs, it is good to get quality stretching in after the workout. Stretching helps to promote growth, but you need to static stretching after the workout and not before it has been warmed up. Calisthenics before your workout to warm the muscles up is the way to go.
Ignore all the noise that would distract you. Focus on the task at hand. Keep trying. Keep pushing. Keep working.
Monday, January 27, 2014
Day 46
Week 6, Day 1 Eccentric Upper done and done. I wanted to increase intensity to have better gains for this block and now having completed the first week, I know the workouts and should be able to up the ante for this week. I did just that. I was able to increase my resistance with the bands except on the pullup moves, which I will do that next week as well.
Now most people may use the printable workout sheets to write your stuff down and I do, but it doesn't matter what you use as long as you keep track. It allows you to see what you did the week before and bump it up the next time or back off if you do too much. That's exactly what I was able to do today. I looked at my numbers from last week and did more. Now since this is a negative rep heavy workout, you don't really add more reps, rather you change the bands/weight used or more non modified pushup/pullups and that is exactly what I did. I was very happy with my increases but more so on the fact that I had to only slightly modify on the military pushups and not on any other. I think that shows that not only the P90X3 program giving me increases, but the pushup challenge I am doing as well.
Yesterday as today I have to do 60 seconds on the plank challenge then tomorrow it is up to 90 seconds. I don't necessarily suggest doing a pushup challenge and plank challenge while doing an extreme workout similar to P90X3, but I feel that I can handle it and so far so good. I am almost halfway done with the plank challenge and may need to find something to fill that gap. Maybe I can find an arm challenge like numbers of curls or something that wouldn't keep me from progressing in my workouts. I also want my calves bigger and feel that P90X3 doesn't offer enough independent focus on the calf. I know there are a lot of exercises that incorporate the calf and you can focus on that when doing the work, but with all the other components added into the workouts to keep them on the extreme side ie: balance, core and cardio, you tend to not be able to focus on the calf as much as you would like.
As I am almost halfway through the P90X3 program and some of you may be as well or getting close to that mark, it's good to remember not to focus on the numbers. Weight loss and weight gain inches here and there. It is important to know that if you put forth the effort with your workouts and you eat as clean as you can, the numbers on a daily or weekly basis may or may not be to your liking. You need to not focus on the numbers and focus on what you have to do at that moment/day/week etc. If you treat this as a lifestyle change and concentrate on training yourself to make better choices with your intake, drinking water instead of carbonated beverages and getting that workout in, you will see results over time. Yes this is designed to be a 90 day program, but its not for only 90 days. This is a test run or dry run for the rest of your life. The old tag line still applies here. Once you Decide you will change and you Commit to it daily by doing the workouts and having the proper nutrition, you will Succeed in achieving your goals. Isn't that what we all want. I know I do.
Decide. Commit. Succeed.
Now most people may use the printable workout sheets to write your stuff down and I do, but it doesn't matter what you use as long as you keep track. It allows you to see what you did the week before and bump it up the next time or back off if you do too much. That's exactly what I was able to do today. I looked at my numbers from last week and did more. Now since this is a negative rep heavy workout, you don't really add more reps, rather you change the bands/weight used or more non modified pushup/pullups and that is exactly what I did. I was very happy with my increases but more so on the fact that I had to only slightly modify on the military pushups and not on any other. I think that shows that not only the P90X3 program giving me increases, but the pushup challenge I am doing as well.
Yesterday as today I have to do 60 seconds on the plank challenge then tomorrow it is up to 90 seconds. I don't necessarily suggest doing a pushup challenge and plank challenge while doing an extreme workout similar to P90X3, but I feel that I can handle it and so far so good. I am almost halfway done with the plank challenge and may need to find something to fill that gap. Maybe I can find an arm challenge like numbers of curls or something that wouldn't keep me from progressing in my workouts. I also want my calves bigger and feel that P90X3 doesn't offer enough independent focus on the calf. I know there are a lot of exercises that incorporate the calf and you can focus on that when doing the work, but with all the other components added into the workouts to keep them on the extreme side ie: balance, core and cardio, you tend to not be able to focus on the calf as much as you would like.
As I am almost halfway through the P90X3 program and some of you may be as well or getting close to that mark, it's good to remember not to focus on the numbers. Weight loss and weight gain inches here and there. It is important to know that if you put forth the effort with your workouts and you eat as clean as you can, the numbers on a daily or weekly basis may or may not be to your liking. You need to not focus on the numbers and focus on what you have to do at that moment/day/week etc. If you treat this as a lifestyle change and concentrate on training yourself to make better choices with your intake, drinking water instead of carbonated beverages and getting that workout in, you will see results over time. Yes this is designed to be a 90 day program, but its not for only 90 days. This is a test run or dry run for the rest of your life. The old tag line still applies here. Once you Decide you will change and you Commit to it daily by doing the workouts and having the proper nutrition, you will Succeed in achieving your goals. Isn't that what we all want. I know I do.
Decide. Commit. Succeed.
Sunday, January 26, 2014
Day 45
Week 5, Day 7 Dynamix done. Today is the end of the first week of block 2. Only 2 more weeks in this block and then transition week. Although it may seem like a struggle daily to get up and do the workout. It's never as bad as you imagine and you feel so much better after doing it.
I mentioned at some point during one of the first days of restarting my blog, that I might not post daily and I didn't at the very first. Since starting P90X3 I have blogged daily what I have done and some of my thoughts about each exercise and various non essential things. The idea of staying socially accountable is what I have embedded into my psyche since starting. I think, at least for me, it is very important. To be socially accountable means that I put myself out there for others to see. Whether or not it motivates, inspires or disgusts anyone, I have no idea. That truly isn't the reason I do it. I do it for myself. If I hold myself accountable to any and everyone that chooses to pay attention for whatever reason, then I am more personally motivated to do what I say. I post pictures so just typing out that I do the workouts every day can't be just that, words on paper or the internet in this case. I will have to show results or its all just a facade.
I am enjoying block 2 so far and really like the workouts. Now that my first week is over and I have seen and done the workouts, it is time to step up the intensity and really bring it this next week and build upon what I have learned and gained from week 1. My goal for this block is to put more intensity in every week. Increase my numbers and in turn I will have better gains. With this section being more muscle building intensive it will be interesting to see where my total weight will go. I have decided after last week's Sunday weigh in not to check the scale until the 60 day mark. I will continue to the same things I have been doing otherwise. I just want to focus on the nutrition and the workouts and not the number on the scale. I know that if I maintain or increase the intensity of the workouts and continue to eat as clean as I can, the numbers will fall into place.
Enjoy the ProBowl today... Pfft... Who ever enjoys that except the players that go to Hawaii. Next Sunday is SuperBowl Sunday and it is a day I have been struggling with as far as what I might be eating that day. I want to make some very tasty snacks that will not be the healthiest. I think though that I will just stick with the plan and stay on course. If you choose to eat and drink outside of the realm of "healthy" eating and drinking, then have fun and remember that it's only one day and you can just get back on track on Monday. Don't feel regret or remorse over it. Enjoy the day, then move on.
I mentioned at some point during one of the first days of restarting my blog, that I might not post daily and I didn't at the very first. Since starting P90X3 I have blogged daily what I have done and some of my thoughts about each exercise and various non essential things. The idea of staying socially accountable is what I have embedded into my psyche since starting. I think, at least for me, it is very important. To be socially accountable means that I put myself out there for others to see. Whether or not it motivates, inspires or disgusts anyone, I have no idea. That truly isn't the reason I do it. I do it for myself. If I hold myself accountable to any and everyone that chooses to pay attention for whatever reason, then I am more personally motivated to do what I say. I post pictures so just typing out that I do the workouts every day can't be just that, words on paper or the internet in this case. I will have to show results or its all just a facade.
I am enjoying block 2 so far and really like the workouts. Now that my first week is over and I have seen and done the workouts, it is time to step up the intensity and really bring it this next week and build upon what I have learned and gained from week 1. My goal for this block is to put more intensity in every week. Increase my numbers and in turn I will have better gains. With this section being more muscle building intensive it will be interesting to see where my total weight will go. I have decided after last week's Sunday weigh in not to check the scale until the 60 day mark. I will continue to the same things I have been doing otherwise. I just want to focus on the nutrition and the workouts and not the number on the scale. I know that if I maintain or increase the intensity of the workouts and continue to eat as clean as I can, the numbers will fall into place.
Enjoy the ProBowl today... Pfft... Who ever enjoys that except the players that go to Hawaii. Next Sunday is SuperBowl Sunday and it is a day I have been struggling with as far as what I might be eating that day. I want to make some very tasty snacks that will not be the healthiest. I think though that I will just stick with the plan and stay on course. If you choose to eat and drink outside of the realm of "healthy" eating and drinking, then have fun and remember that it's only one day and you can just get back on track on Monday. Don't feel regret or remorse over it. Enjoy the day, then move on.
Saturday, January 25, 2014
Day 44
Week 5, Day 6 MMX done. I had a pretty good idea what this workout would be like prior to viewing it. I liked it and it did work me out. It may be punching and kicking, but I don't see that. All I see is cardio and fat burning. I definitely got gassed during the workout, and my new nemesis is jab/cross/sprawl/hook/uppercut/sprawl .. that combo is tough for me. I can do it, but not as fast or as good. Anything with sprawl in it always slows me down as my up and down mechanics are not that great still.
Tomorrow is Dynamix and the completion of week 5. I feel that week 5 went well and I enjoyed the more muscle building workouts. I see how the first block was with muscle building, but a lot of cardio type of workouts. Now block 2 shifts the focus off of the cardio and core and to the muscle building part. There is still cardio and core work within the workouts, but the focus is more towards building up that strength. Without knowing the workouts before hand, you can't see how the blocks are organized. It's just freaking magical how it all ties together for a whole package that works. At least it works so far for me. I am going from a 0 fitness level and trying to match the level that the people on the dvd's are at and obviously I can't, but I can try. While I try, I work. While I work, I will get results. Not the end results I want, but the results that I can build on and get closer to my desired end results. I will have to do this for a year most likely to get to the desired fitness level and body fat percentage and weight I want. That's ok with me, but it is hard to be patient. A daily exercise is patience, one all of us should practice.
When I finish next week, it will be SuperBowl Sunday. I will also be halfway through P90X3. I can't wait to get finished, but I have to put in the work and effort to get there. I said this early on in the process, 40 some days ago, that it's about taking one step at a time. Baby steps first then walking and then running. Everything you do builds upon something you already did. You learn how to eat better, so you eat clean for a week and when you eat clean for weeks in a row, before you know it a month has passed then 2 and so on.
Walking is only a series of falling and catching yourself with a leg while maintaining forward momentum. As you move forward, gravity will pull you down, but if you move a leg in front of yourself, you don't fall over. You simply just keep repeating that and you are walking. (The mechanics of walking are a bit more technical than this, but for this example it works for me). Be courageous and take that first step. You can walk a hundred miles, but you can't walk 1 without taking the first step. Take that first step, let gravity do the rest and see let's see how far you can go.
Tomorrow is Dynamix and the completion of week 5. I feel that week 5 went well and I enjoyed the more muscle building workouts. I see how the first block was with muscle building, but a lot of cardio type of workouts. Now block 2 shifts the focus off of the cardio and core and to the muscle building part. There is still cardio and core work within the workouts, but the focus is more towards building up that strength. Without knowing the workouts before hand, you can't see how the blocks are organized. It's just freaking magical how it all ties together for a whole package that works. At least it works so far for me. I am going from a 0 fitness level and trying to match the level that the people on the dvd's are at and obviously I can't, but I can try. While I try, I work. While I work, I will get results. Not the end results I want, but the results that I can build on and get closer to my desired end results. I will have to do this for a year most likely to get to the desired fitness level and body fat percentage and weight I want. That's ok with me, but it is hard to be patient. A daily exercise is patience, one all of us should practice.
When I finish next week, it will be SuperBowl Sunday. I will also be halfway through P90X3. I can't wait to get finished, but I have to put in the work and effort to get there. I said this early on in the process, 40 some days ago, that it's about taking one step at a time. Baby steps first then walking and then running. Everything you do builds upon something you already did. You learn how to eat better, so you eat clean for a week and when you eat clean for weeks in a row, before you know it a month has passed then 2 and so on.
Walking is only a series of falling and catching yourself with a leg while maintaining forward momentum. As you move forward, gravity will pull you down, but if you move a leg in front of yourself, you don't fall over. You simply just keep repeating that and you are walking. (The mechanics of walking are a bit more technical than this, but for this example it works for me). Be courageous and take that first step. You can walk a hundred miles, but you can't walk 1 without taking the first step. Take that first step, let gravity do the rest and see let's see how far you can go.
Friday, January 24, 2014
Day 43
Week 5, Day 5 Incinerator done. This workout is another good upper body workout. This is like a hybrid workout of The Challenge and Eccentric Upper. No negative reps and more than chest and back. It is back and chest for 4 rounds then shoulders for 4 rounds then arms. I like the way the workout is structured with the first one being a 10 rep set and then the second being a 30 seconds or failure set.To explain this setup where it makes more sense, I will go through the first 2 rounds.
Round 1 is back and you start with Renegade Rows. You start in plank and with a weight in each hand you do alternating rows in the plank position. One row for each arm is one rep. With the bands you put the down hand on them to hold them in place and do alternating sets of 5 reps until you have done 10 on each hand, or that is what I did. I assume you could do the 10 in a row on each arm then switch as well. Then immediately after that you do pullups for 30 seconds. That means 2 exercises for the same muscle group consecutively.
Round 2 starts with Flys. If you are using weights, you lay on your back and do a standard fly keeping your arms bent to almost 90 degrees on the bottom end as to not engage your shoulders. Then directly after that its 30 seconds of standard pushups or failure whichever occurs first. Now this progression continues with different exercises for 2 more rounds then it switches to shoulders for 4 rounds then arms for 4 rounds.
The final segment which is almost two and half minutes long is the burnout section. You start in plank then do pushups then back to plank then forearm plank (sphinx) and back and forth and some variations of raising legs and arms and even side arm balance on both arms. Tony is sure to do both sides for any move that involves one side or the other. Gotta have some balance. Finally ending in downward dog for about 10 seconds.
I had trouble, as I always do, getting the bands right for equal resistance for each side and I have to pause from time to time and even rewind a bit just to get in sync and not waste time with getting it all set right. I like the workout, but I have to go heavier with the curls and military presses. I might have to also pause during the 30 second portions while using the bands for pullups and chin ups to get a better burn. I do the isometric hold at the bottom end of the move on both and many things with the bands and the time runs out after only 10 or 11 reps when I can easily do more and this is on my heaviest band. Something to work on for sure. One thing is for sure, I love the workout for the shoulders as I do with any shoulder workout.
I will counting the 37 pushups within the workout and I did my 50 seconds of plank after the burnout. I actually rewound it for 50 seconds and used that for my timer. I have only 63 pushups left for today's challenge and I will be all set for the day.
I know I haven't really talked about my nutrition for a while and I guess today is as good as any. I have decided not to weigh weekly and or measure anything until I do the 60 day pics and measurements. I feel the first month I had some good weight loss, but then near the end I noticed it seemed to taper off a bit. I don't want numbers to become my focus, I see the changes and I feel the changes. With continued work and determination I will see those numbers go the way I want. I also looked back at my first round of P90X 90 days and I only lost 48 lbs for that entire 90 days. I know I am almost halfway to that mark as well now. I will just let go of the stress numbers cause and do what I know is working. I also know that there is muscle gain with fat loss which leads to lower body weight lost. Muscle is more dense than fat and therefore is heavier.
My nutrition, got off track a bit there. I have been what I would call pretty good. I do sometimes have things I think about maybe this isn't the best thing or the best choice like last night I had 3 corn tortillas with chicken and some cheese with salad. I know I don't need the tortillas and each one is 40 calories. I feel though for the taste and variety that I get with 120 calories of something not "optimal". I get the flavor and don't get burned out on trying to eat clean. I don't do this every week, more like once every 2 weeks. Similarly to my trip to Little Rock on Wednesday where we ate at Golden Corral for lunch. I had too many calories, but I limited it to salad and a good amount of proteins and veggies. My average calorie intake daily is around 1900 cals. I am actually slated for around 2500 calories and P90X3 Nutrition Guide actually states I should be taking in around 3000. I think I couldn't even begin to take in that much.
I remember when I was a nurse and doing diabetic teaching with newly diagnosed diabetics and discussing the 1800 cal ADA diet. I always thought to myself that was soooooo low in calories and how could they live on that. I was probably taking in near 4000 or even 4500 cals per day eating crap. When you eat good, you can eat so much and get less than half the total calories in. I know it gets expensive at times to eat healthy or even just better than the typical SAD (Standard American Diet), but in the end. I would rather spend my money on food daily than spend it on hospital and dr bills after my quadruple bypass or the home health aids because of my stroke due to poor health cast into stone by my poor fitness and nutrition. The biggest expense of choosing to do nothing and eating poorly and not exercising isn't what you are getting, but what you are losing. Your life and happiness.
Good luck on doing what you have to do to be the best you, you can be.
Round 1 is back and you start with Renegade Rows. You start in plank and with a weight in each hand you do alternating rows in the plank position. One row for each arm is one rep. With the bands you put the down hand on them to hold them in place and do alternating sets of 5 reps until you have done 10 on each hand, or that is what I did. I assume you could do the 10 in a row on each arm then switch as well. Then immediately after that you do pullups for 30 seconds. That means 2 exercises for the same muscle group consecutively.
Round 2 starts with Flys. If you are using weights, you lay on your back and do a standard fly keeping your arms bent to almost 90 degrees on the bottom end as to not engage your shoulders. Then directly after that its 30 seconds of standard pushups or failure whichever occurs first. Now this progression continues with different exercises for 2 more rounds then it switches to shoulders for 4 rounds then arms for 4 rounds.
The final segment which is almost two and half minutes long is the burnout section. You start in plank then do pushups then back to plank then forearm plank (sphinx) and back and forth and some variations of raising legs and arms and even side arm balance on both arms. Tony is sure to do both sides for any move that involves one side or the other. Gotta have some balance. Finally ending in downward dog for about 10 seconds.
I had trouble, as I always do, getting the bands right for equal resistance for each side and I have to pause from time to time and even rewind a bit just to get in sync and not waste time with getting it all set right. I like the workout, but I have to go heavier with the curls and military presses. I might have to also pause during the 30 second portions while using the bands for pullups and chin ups to get a better burn. I do the isometric hold at the bottom end of the move on both and many things with the bands and the time runs out after only 10 or 11 reps when I can easily do more and this is on my heaviest band. Something to work on for sure. One thing is for sure, I love the workout for the shoulders as I do with any shoulder workout.
I will counting the 37 pushups within the workout and I did my 50 seconds of plank after the burnout. I actually rewound it for 50 seconds and used that for my timer. I have only 63 pushups left for today's challenge and I will be all set for the day.
I know I haven't really talked about my nutrition for a while and I guess today is as good as any. I have decided not to weigh weekly and or measure anything until I do the 60 day pics and measurements. I feel the first month I had some good weight loss, but then near the end I noticed it seemed to taper off a bit. I don't want numbers to become my focus, I see the changes and I feel the changes. With continued work and determination I will see those numbers go the way I want. I also looked back at my first round of P90X 90 days and I only lost 48 lbs for that entire 90 days. I know I am almost halfway to that mark as well now. I will just let go of the stress numbers cause and do what I know is working. I also know that there is muscle gain with fat loss which leads to lower body weight lost. Muscle is more dense than fat and therefore is heavier.
My nutrition, got off track a bit there. I have been what I would call pretty good. I do sometimes have things I think about maybe this isn't the best thing or the best choice like last night I had 3 corn tortillas with chicken and some cheese with salad. I know I don't need the tortillas and each one is 40 calories. I feel though for the taste and variety that I get with 120 calories of something not "optimal". I get the flavor and don't get burned out on trying to eat clean. I don't do this every week, more like once every 2 weeks. Similarly to my trip to Little Rock on Wednesday where we ate at Golden Corral for lunch. I had too many calories, but I limited it to salad and a good amount of proteins and veggies. My average calorie intake daily is around 1900 cals. I am actually slated for around 2500 calories and P90X3 Nutrition Guide actually states I should be taking in around 3000. I think I couldn't even begin to take in that much.
I remember when I was a nurse and doing diabetic teaching with newly diagnosed diabetics and discussing the 1800 cal ADA diet. I always thought to myself that was soooooo low in calories and how could they live on that. I was probably taking in near 4000 or even 4500 cals per day eating crap. When you eat good, you can eat so much and get less than half the total calories in. I know it gets expensive at times to eat healthy or even just better than the typical SAD (Standard American Diet), but in the end. I would rather spend my money on food daily than spend it on hospital and dr bills after my quadruple bypass or the home health aids because of my stroke due to poor health cast into stone by my poor fitness and nutrition. The biggest expense of choosing to do nothing and eating poorly and not exercising isn't what you are getting, but what you are losing. Your life and happiness.
Good luck on doing what you have to do to be the best you, you can be.
Thursday, January 23, 2014
Day 42
Week 5, Day 4 Eccentric Lower. I was dreading today a bit after my I tweaked my knee on Sunday. I watched the dvd yesterday and didn't feel any more confident either. Doing the workout today, however, I felt no pain or even a twinge of pain in my knee at all. I was very pleased with that and with how the workout went. My glutes and legs were still sore from Triometrics but it was good to work some of that out. My quads felt this workout.
This workout is similar to Eccentric Upper in the respect that you are doing the negative reps again, but with the legs. The exercises ranged from a squatting position or a lunge and you squat down on a 3 count and exploding up quickly. The squatting on one leg was the big worry for me, but everything seemed to go really well. I got fatigued and had to pause a couple of times. I also used the bands on the first few exercises and did find myself stopping and starting over because I was using the wrong band. It barely fazed anything though as I was able to pause and change without missing anything. I don't know if anyone else ever has this problem with the bands, but I find it difficult to get the right placing on them quickly. If you don't understand what I mean, it's like this. When you place the bands down you have to step on them to gain the resistance in the bands, you pull against them with your body weight on them. They are under one or both feet and sometimes you get different resistance levels on the different ends depending how much slack you give on that side. That is where quick placement can be difficult and sometimes the bands wedge within the treads of my shoes.
Once you get that down, if you use the bands, it's a pretty good workout. The Albanian squats I think are from the P90X Legs and Back workout, but not sure on that. They are similar anyway. The last few exercises are a break from the standing squat and are on the ground. The one I found the toughest for me were the side leg raises I think there were called TT leg raises. You are in side plank on your forearm or hand and raise your top leg and down slowly behind then up quick and down slowly in front. One in back and one in front is 2 reps so that is repeated 4 more times and then switch sides. Tough for me and my hip was already tired from the side leg kicks so it was a struggle. Some of the exercises were on one leg while holding a weight so not only were you working the quad in the squat end of it, but you also had the balance component which increased the workload in other areas of the leg.
Tomorrow is Incenerator. I haven't previewed it, but it sounds like a cardio workout. The day after that is MMX and then Dynamix. So far with this block, I have not been disappointed. I like the workouts and enjoy the negative reps with the resistance days. I think the incorporation of the resistance and core work with cardio type workouts makes this program work for all around fitness. I am still overweight, but things are always moving in a positive direction. I am guessing that as long as I maintain my nutrition correctly and continue the workouts to fruition I will have dropped a significant amount of weight.
When I say significant lets break it down. 2 to 3 pounds a week is what most would consider an aggressive attempt at weight loss. 13 weeks is how long the 90 day program is so by that rational, losing 26lbs over the 13 weeks would be considered good. In 4 weeks I have lost 20 lbs and by that standard I would lose 60lbs over the 13 weeks. 60 pounds is pretty good and way better than 2 to 3 pounds a week. The Biggest Loser has the finale coming up and the guy who has lost the most "weight" has lost 143 pounds to date and that was over 12ish weeks. That would be more than double what I have been doing per 4 weeks. I have been working out only 30 mins a day where they probably spend near 3 hours a day in the gym doing different things.
I feel that with only a 30 minute workout daily, that I have done extremely well. When I did P90X the workouts were either an hour or hour and a half. I had similar types of weight loss, but I also didn't get under the 300lb mark during the first round. I know I will during this round of P90X3 and I am starting a little bit lower than I did with P90X, but not a hugely significant amount lower. All I know is that I see the results, both in the mirror and in the clothes I wear. My family sees the results as well. I know that over time and continued commitment to both maintaining my fitness level and my nutritional habits that I will continue to expel the excess fat from my body. It is easy to get frustrated because you want results faster than they appear, but there is no quick fix to health and fitness, only commitment and determination.
This workout is similar to Eccentric Upper in the respect that you are doing the negative reps again, but with the legs. The exercises ranged from a squatting position or a lunge and you squat down on a 3 count and exploding up quickly. The squatting on one leg was the big worry for me, but everything seemed to go really well. I got fatigued and had to pause a couple of times. I also used the bands on the first few exercises and did find myself stopping and starting over because I was using the wrong band. It barely fazed anything though as I was able to pause and change without missing anything. I don't know if anyone else ever has this problem with the bands, but I find it difficult to get the right placing on them quickly. If you don't understand what I mean, it's like this. When you place the bands down you have to step on them to gain the resistance in the bands, you pull against them with your body weight on them. They are under one or both feet and sometimes you get different resistance levels on the different ends depending how much slack you give on that side. That is where quick placement can be difficult and sometimes the bands wedge within the treads of my shoes.
Once you get that down, if you use the bands, it's a pretty good workout. The Albanian squats I think are from the P90X Legs and Back workout, but not sure on that. They are similar anyway. The last few exercises are a break from the standing squat and are on the ground. The one I found the toughest for me were the side leg raises I think there were called TT leg raises. You are in side plank on your forearm or hand and raise your top leg and down slowly behind then up quick and down slowly in front. One in back and one in front is 2 reps so that is repeated 4 more times and then switch sides. Tough for me and my hip was already tired from the side leg kicks so it was a struggle. Some of the exercises were on one leg while holding a weight so not only were you working the quad in the squat end of it, but you also had the balance component which increased the workload in other areas of the leg.
Tomorrow is Incenerator. I haven't previewed it, but it sounds like a cardio workout. The day after that is MMX and then Dynamix. So far with this block, I have not been disappointed. I like the workouts and enjoy the negative reps with the resistance days. I think the incorporation of the resistance and core work with cardio type workouts makes this program work for all around fitness. I am still overweight, but things are always moving in a positive direction. I am guessing that as long as I maintain my nutrition correctly and continue the workouts to fruition I will have dropped a significant amount of weight.
When I say significant lets break it down. 2 to 3 pounds a week is what most would consider an aggressive attempt at weight loss. 13 weeks is how long the 90 day program is so by that rational, losing 26lbs over the 13 weeks would be considered good. In 4 weeks I have lost 20 lbs and by that standard I would lose 60lbs over the 13 weeks. 60 pounds is pretty good and way better than 2 to 3 pounds a week. The Biggest Loser has the finale coming up and the guy who has lost the most "weight" has lost 143 pounds to date and that was over 12ish weeks. That would be more than double what I have been doing per 4 weeks. I have been working out only 30 mins a day where they probably spend near 3 hours a day in the gym doing different things.
I feel that with only a 30 minute workout daily, that I have done extremely well. When I did P90X the workouts were either an hour or hour and a half. I had similar types of weight loss, but I also didn't get under the 300lb mark during the first round. I know I will during this round of P90X3 and I am starting a little bit lower than I did with P90X, but not a hugely significant amount lower. All I know is that I see the results, both in the mirror and in the clothes I wear. My family sees the results as well. I know that over time and continued commitment to both maintaining my fitness level and my nutritional habits that I will continue to expel the excess fat from my body. It is easy to get frustrated because you want results faster than they appear, but there is no quick fix to health and fitness, only commitment and determination.
Wednesday, January 22, 2014
Day 41
Whew! Late posting today. Oh well, had to go to Little Rock today so just getting to my posting for today. Week 5, Day 3 X3 Yoga at 6 friggin am.... I got my hot tub time in too at 650am as well. I really needed the stretching today as I was having soreness from Triometrics and being in the car for 6 hours was on the docket. I really felt the soreness halfway through the trip too, after being in the car for 3 hours I got out and WOW! I could feel it.
Tony says to plug in Dynamix, X3 Yoga or Pilates any time and do it. I might start doing that in the later part of the day if I am feeling sore or have done Triometrics. It really does help. I was so much stronger today through the vinyasas than I was last time. I also noticed my balance improving, although I still can't stand through all of them without putting my foot down once and a while, but in Tree pose, I did hold it the whole time on both legs.
I was only able to get in 30 pushups prior to leaving, so I have to finish them off this evening. I have 30 left to do at this point. I will do them in a little while. Make that 20 more to do. Since today is day 6 of the plank challenge there is no planking as its rest day for that. I am only on day 7 and I feel my chest getting so much stronger. I know that I can't over do it, but right now the pushups are actually feeling good. I also have to say that I feel my core during the planking. I feel it getting stronger as well. The last one I did 40 seconds and just a few days earlier I only did 20 and felt like I was struggling a little. It is truly amazing to see what a little work in one area can do.
I have Eccentric Lower tomorrow, so I need to pop that disc in and see wasup. I am sure it is similar to the leg workout from P90X like Eccentric Upper was similar to the upper body workouts mixed together. I bet there are wall squats in that workout.
If you are following along at home... Good luck with your workout, whatever that may be. I think I need to end with some inspirational quote... Hmm....
The best way to predict the future is to create it.
Tony says to plug in Dynamix, X3 Yoga or Pilates any time and do it. I might start doing that in the later part of the day if I am feeling sore or have done Triometrics. It really does help. I was so much stronger today through the vinyasas than I was last time. I also noticed my balance improving, although I still can't stand through all of them without putting my foot down once and a while, but in Tree pose, I did hold it the whole time on both legs.
I was only able to get in 30 pushups prior to leaving, so I have to finish them off this evening. I have 30 left to do at this point. I will do them in a little while. Make that 20 more to do. Since today is day 6 of the plank challenge there is no planking as its rest day for that. I am only on day 7 and I feel my chest getting so much stronger. I know that I can't over do it, but right now the pushups are actually feeling good. I also have to say that I feel my core during the planking. I feel it getting stronger as well. The last one I did 40 seconds and just a few days earlier I only did 20 and felt like I was struggling a little. It is truly amazing to see what a little work in one area can do.
I have Eccentric Lower tomorrow, so I need to pop that disc in and see wasup. I am sure it is similar to the leg workout from P90X like Eccentric Upper was similar to the upper body workouts mixed together. I bet there are wall squats in that workout.
If you are following along at home... Good luck with your workout, whatever that may be. I think I need to end with some inspirational quote... Hmm....
The best way to predict the future is to create it.
Tuesday, January 21, 2014
Day 40
Today is day 30 of the program... ugh the carpet cleaners were here and there goes 3 to 4 hours, luckily I got my workout and hot tub time just before they got here. I still need to take my 30 day pics today, since it is actually 30 days.
Week 5, Day 2 Triometrics done. Triometrics is very similar to Plyometrics from P90X. Well, when I say similar, it is the type of activity that is similar. Plyometrics is simply jump training. Therefore, Triometrics is the same thing essentially, but it has 3 speed or intensity variations. 3 = Tri... Simple. The workouts are not the same as plyo, but similar. Lunges and squatting with jumping incorporated. I was worried that my right knee was not going to hold up well after tweaking it on Sunday, but it went well. I hope my knee will continue to just get stronger and not get "tweaked" like that again. Knowing the location of the pain, it is most likely the patellar tendon. I tweaked it doing the lunge portion of Dynamix and the movement was slow and deliberate, not forced or out of control. It seemed to not be a problem today, but I was sure not to push that knee too hard.
Yesterday I did Eccentric Upper which had nothing to do with my legs so they got a good break. I know tomorrow is X3 Yoga but I am not sure of the rest of the week. I will have Eccentric Lower (I'm assuming a lower body workout), MMX (like Kenpo X but a mixed martial arts feel) and another. It might be CVX or something cardio I'm sure. I will just have to make sure that I am taking care of the joints and may need to do the Cold Start on leg days to get the joints warmed up.
I feel that things are going the way they should and if I had that camera working, I would be able to show that now. The batteries on my camera are dead, so it will be Thursday before I can get to taking the pictures since I will be out of town tomorrow. I have to get up extra early to do the X3 Yoga and be out of the house at 8am to drive someone to a family member to a Dr appt at noon. The trip is 3 hours one way, so I will be in the car most of the day. That is why I have to get around early to get my workout in before we take off. I could do it tomorrow night, but I think doing the yoga before getting in the car will actually be a benefit for me on the trip. Not sure if I will have hot tub time or not, but I will try to squeeze that in as well.
Here are the day 1 and day 30 pictures. I have gone down approximately 5 to 6 total inches and about 20 pounds of weight. I plan on through several rounds losing as much as I can, but I want to lose around 120 lbs. It's just a start, but as long as I keep pushing myself and eating as clean as I can, it will happen.
Week 5, Day 2 Triometrics done. Triometrics is very similar to Plyometrics from P90X. Well, when I say similar, it is the type of activity that is similar. Plyometrics is simply jump training. Therefore, Triometrics is the same thing essentially, but it has 3 speed or intensity variations. 3 = Tri... Simple. The workouts are not the same as plyo, but similar. Lunges and squatting with jumping incorporated. I was worried that my right knee was not going to hold up well after tweaking it on Sunday, but it went well. I hope my knee will continue to just get stronger and not get "tweaked" like that again. Knowing the location of the pain, it is most likely the patellar tendon. I tweaked it doing the lunge portion of Dynamix and the movement was slow and deliberate, not forced or out of control. It seemed to not be a problem today, but I was sure not to push that knee too hard.
Yesterday I did Eccentric Upper which had nothing to do with my legs so they got a good break. I know tomorrow is X3 Yoga but I am not sure of the rest of the week. I will have Eccentric Lower (I'm assuming a lower body workout), MMX (like Kenpo X but a mixed martial arts feel) and another. It might be CVX or something cardio I'm sure. I will just have to make sure that I am taking care of the joints and may need to do the Cold Start on leg days to get the joints warmed up.
I feel that things are going the way they should and if I had that camera working, I would be able to show that now. The batteries on my camera are dead, so it will be Thursday before I can get to taking the pictures since I will be out of town tomorrow. I have to get up extra early to do the X3 Yoga and be out of the house at 8am to drive someone to a family member to a Dr appt at noon. The trip is 3 hours one way, so I will be in the car most of the day. That is why I have to get around early to get my workout in before we take off. I could do it tomorrow night, but I think doing the yoga before getting in the car will actually be a benefit for me on the trip. Not sure if I will have hot tub time or not, but I will try to squeeze that in as well.
Here are the day 1 and day 30 pictures. I have gone down approximately 5 to 6 total inches and about 20 pounds of weight. I plan on through several rounds losing as much as I can, but I want to lose around 120 lbs. It's just a start, but as long as I keep pushing myself and eating as clean as I can, it will happen.
Monday, January 20, 2014
Day 39
Block 2 is here. Week 5, Day 1 Eccentric Upper is done. This workout is a good upper body workout. I say upper body because it works chest, back, shoulders and arms. I honestly think that once in better shape, this workout might be excellent to do twice in a row. You would double your sets. Maybe that might be too much, but I think if you pushing hard for big results, it would not be out of the realm of possibility. Right now, however, I am not doing anything like that.
Eccentric Upper is a good push/pull workout you do for the first 4 rounds, 4 different pullups, pushups and shoulder exercises. Then on the last I think 2 rounds you alter and do triceps, biceps and shoulders. Burnout section at the end and its pushups and pullups. Tony has you do wide grip pullups and military pushups, but I bet if you do this more frequently as an upper body workout outside of the "P90X3 program" kind of on its own, you can change it up and do different pullups and pushups. I get to do this workout 2 more times during this block and I think 2 times in block 3, so I might switch it up in the burnout as well.
I have been done with the workout for almost an hour now and I still feel it in my chest and arms. The workout is not a max number workout like The Challenge however. It is only 10 reps per exercise but you are doing negative work here. What I mean is that for instance, in the pushup, you go down on a three count then explode up. Each rep is the same where you have the strain in the negative part of the workout, you go slow. For pullups you would do your pullup and then go down to full extension slowly over a 3 count. Curls would be the same. Curl up and then release slowly to full extension. I think you get the point.
Negative work is not new and there was some of that in P90X as well. I think that it is good to do for the simple fact of controlling your work in both directions. Understand? Have you ever seen a guy bench press and bounce the weight off his chest? That person would allow the weight to come down to his chest with little or no resistance and bounce off their chest and then push through the upward motion. This is so bad for so many reasons.
It's not a true example of their ability to bench press. It also is so dangerous to allow weights to bounce off your body like that. I'm sure they are used to it and they have been doing it for so long it's all they really know. Negative reps allow you to build strength that can allow you to control the weight you are using without risking injury on heavier weights. You will have to work with lighter weights to build up, but no one starts out with great strength. It is all acquired with hard work and proper technique. Negative reps are good to incorporate into a routine, but I'm pretty sure that you should not do negative reps all the time. I think if they were, we would have seen them much sooner than today in P90X3. I think there might have been a negative rep mixed into one of the exercises in block 1.
Tomorrow is Triometrics and it sounds cardio or plyo ish, so I hope my knee will be ok tomorrow. It has felt fine so far today, but I haven't taxed it at all. Tomorrow will be the test, but I will play it by ear. I am sure that it is fine as I haven't felt it yet getting up from a sitting position as I did yesterday. I love being reminded of my age through my joints. Time to soak in the hot tub and enjoy the rest of the day. Still need to plank and finish my pushups. Onward and upward.
Eccentric Upper is a good push/pull workout you do for the first 4 rounds, 4 different pullups, pushups and shoulder exercises. Then on the last I think 2 rounds you alter and do triceps, biceps and shoulders. Burnout section at the end and its pushups and pullups. Tony has you do wide grip pullups and military pushups, but I bet if you do this more frequently as an upper body workout outside of the "P90X3 program" kind of on its own, you can change it up and do different pullups and pushups. I get to do this workout 2 more times during this block and I think 2 times in block 3, so I might switch it up in the burnout as well.
I have been done with the workout for almost an hour now and I still feel it in my chest and arms. The workout is not a max number workout like The Challenge however. It is only 10 reps per exercise but you are doing negative work here. What I mean is that for instance, in the pushup, you go down on a three count then explode up. Each rep is the same where you have the strain in the negative part of the workout, you go slow. For pullups you would do your pullup and then go down to full extension slowly over a 3 count. Curls would be the same. Curl up and then release slowly to full extension. I think you get the point.
Negative work is not new and there was some of that in P90X as well. I think that it is good to do for the simple fact of controlling your work in both directions. Understand? Have you ever seen a guy bench press and bounce the weight off his chest? That person would allow the weight to come down to his chest with little or no resistance and bounce off their chest and then push through the upward motion. This is so bad for so many reasons.
It's not a true example of their ability to bench press. It also is so dangerous to allow weights to bounce off your body like that. I'm sure they are used to it and they have been doing it for so long it's all they really know. Negative reps allow you to build strength that can allow you to control the weight you are using without risking injury on heavier weights. You will have to work with lighter weights to build up, but no one starts out with great strength. It is all acquired with hard work and proper technique. Negative reps are good to incorporate into a routine, but I'm pretty sure that you should not do negative reps all the time. I think if they were, we would have seen them much sooner than today in P90X3. I think there might have been a negative rep mixed into one of the exercises in block 1.
Tomorrow is Triometrics and it sounds cardio or plyo ish, so I hope my knee will be ok tomorrow. It has felt fine so far today, but I haven't taxed it at all. Tomorrow will be the test, but I will play it by ear. I am sure that it is fine as I haven't felt it yet getting up from a sitting position as I did yesterday. I love being reminded of my age through my joints. Time to soak in the hot tub and enjoy the rest of the day. Still need to plank and finish my pushups. Onward and upward.
Sunday, January 19, 2014
Day 38
Today is the last day of transition week for block 1. Although I haven't taken my pics for 30 days I did measure and weigh. I am not surprised of where I was at, but I was a little disappointed. My weight has basically stayed the same at 320. My measurements are better and if I did them correctly I have lost 2 inches on my waist and 5 inches total. I gained an inch on both arms, all from my triceps I'm pretty sure. My chest was down 2 inches as well. I know I have lost weight. I know I have been eating pretty good.
I have yet to really do anything bad except for that Christmas Eve meal that was from Wendy's. Not my choice or decision to eat, but I had a Baconator and ate only half the bread. Other than that and then Christmas Day where I ate what was prepared including mashed potatoes and 3 dinner rolls. I have had quinoa a couple of meals and some whole grain brown rice a couple of meals as well. I have had potatoes a couple of times and they were normal serving sizes ie: half cup of mashed potatoes. I think what this shows more than stagnation is that I am gaining muscle mass. This week would show less of a loss in fat as the workouts are not as intense. So my caloric burn wasn't as great and if you have muscle gains with a lower caloric burn, even though I am taking in less than my daily need for normal metabolic processes, the net lost weight might not be as noticeable or even non existent.
What I can't do is get all stressed about the numbers this week or any other. I have a lot of weight to lose (yeah I keep saying that), but I know that I am exercising and I know I am eating better. Just stick to the plan within P90X3 and it will be fine. As Tony says, "Do your best and forget the rest." Wise words to live by and good to remember during these moments. When you think you are failing, remember that it isn't a failure when you don't achieve your goals. Failure is when you don't even try.
I keep pushing play. I keep track of what I eat on myfitnesspal. I keep making the better decisions with regards to what I choose to put into my body, and I keep telling myself that I can do this. I can lose the weight I want and need to lose. I can achieve my fitness goals. I just have to show up and do it.
Next week starts Block 2 and my day 1 of block 2 is Eccentric upper. It seems to be a straight forward upper body workout with 2 or 3 30 second breaks. Chest, shoulders, arms and back seem to be the focus which is good as I tweaked my right knee today on Dynamix of all things. It will be fine, and since I don't really have to work my knee any tomorrow, I should be fine by Tuesday's workout of Triometrics, but I will know more tomorrow as I move around. Block 2 here and time to knuckle down. I want another 20 lbs this block. Bring it!
I have yet to really do anything bad except for that Christmas Eve meal that was from Wendy's. Not my choice or decision to eat, but I had a Baconator and ate only half the bread. Other than that and then Christmas Day where I ate what was prepared including mashed potatoes and 3 dinner rolls. I have had quinoa a couple of meals and some whole grain brown rice a couple of meals as well. I have had potatoes a couple of times and they were normal serving sizes ie: half cup of mashed potatoes. I think what this shows more than stagnation is that I am gaining muscle mass. This week would show less of a loss in fat as the workouts are not as intense. So my caloric burn wasn't as great and if you have muscle gains with a lower caloric burn, even though I am taking in less than my daily need for normal metabolic processes, the net lost weight might not be as noticeable or even non existent.
What I can't do is get all stressed about the numbers this week or any other. I have a lot of weight to lose (yeah I keep saying that), but I know that I am exercising and I know I am eating better. Just stick to the plan within P90X3 and it will be fine. As Tony says, "Do your best and forget the rest." Wise words to live by and good to remember during these moments. When you think you are failing, remember that it isn't a failure when you don't achieve your goals. Failure is when you don't even try.
I keep pushing play. I keep track of what I eat on myfitnesspal. I keep making the better decisions with regards to what I choose to put into my body, and I keep telling myself that I can do this. I can lose the weight I want and need to lose. I can achieve my fitness goals. I just have to show up and do it.
Next week starts Block 2 and my day 1 of block 2 is Eccentric upper. It seems to be a straight forward upper body workout with 2 or 3 30 second breaks. Chest, shoulders, arms and back seem to be the focus which is good as I tweaked my right knee today on Dynamix of all things. It will be fine, and since I don't really have to work my knee any tomorrow, I should be fine by Tuesday's workout of Triometrics, but I will know more tomorrow as I move around. Block 2 here and time to knuckle down. I want another 20 lbs this block. Bring it!
Saturday, January 18, 2014
Day 37
Today was the last true workout day for the first transition week. Tomorrow is Dynamix or rest, which I always choose to do the Dynamix. Today, Week 4, Day 6 X3 Yoga done. I feel like I am getting stronger in the balance moves. I was also able to hold through the final salutation where you do the standing leg splits. I had been putting my foot down during that one move and today I was able to hold all the way through. Big bonus for me.
I like the yoga workout and know it helps. I also slow way down during the figure 4 series. I slow down at the spinal twist part just to get a good stretch in my back. I think even though I am doing yoga once a week, that I need to do this more than once a week, almost like the Dynmaix warmup for a workout. Lofty ideas. For now I will suffice to do my P90X3, pushup challenge and 30 day plank challenge. I have to remember I am not superman and I need to slowly build up to doubles and more workouts daily. Overdoing it can result in injury and no matter how well you think you are doing, rest is a needed thing. It allows the muscles to have that regen time and when they get stronger, then you add more.
I am getting antsy to start my Beachbody coaching again. I know I have to start that at some point. I really need to get myself in better shape first. I know I am very anxious to get going. I see all that time wasted since 2009 and could just kick myself. I will not let this happen again. I can't. I am starring 50 in the face and need to be a better me so when I am 50, I won't feel 50. It starts with the daily routine. Do the workouts and eat clean and the health and fitness will return. Become the coach and help others achieve their goals.
Tomorrow is my "30 day" check in. I will weigh, take pictures and take measurements. I will post them at some point tomorrow here and go from there. I put the quotes around 30 day because it's actually 28 days for the program, but it's the end of the transition week so it is really 28 days, but not much will change in 2 days. If anything changes it will be my weight up or down by a pound or two, but nothing more. I looked at my transition pics from my first round of P90X and I think I might post that as well to show a comparison of what it looked like with P90X and then with P90X3. I know I have lost weight. Everyone around me has noticed the loss. I want positive results weekly and don't want to get frustrated with lower numbers than what I am expecting. I know it's just a number and I know I am sweating and I know I am eating clean. By that formula I will lose weight. I just have personal goals and hope I can hit them. I actually wanted to be under 300 by the end of the first round, and by the looks of things I will. How far under will be entirely up to me. Now time to do some pushups.
I like the yoga workout and know it helps. I also slow way down during the figure 4 series. I slow down at the spinal twist part just to get a good stretch in my back. I think even though I am doing yoga once a week, that I need to do this more than once a week, almost like the Dynmaix warmup for a workout. Lofty ideas. For now I will suffice to do my P90X3, pushup challenge and 30 day plank challenge. I have to remember I am not superman and I need to slowly build up to doubles and more workouts daily. Overdoing it can result in injury and no matter how well you think you are doing, rest is a needed thing. It allows the muscles to have that regen time and when they get stronger, then you add more.
I am getting antsy to start my Beachbody coaching again. I know I have to start that at some point. I really need to get myself in better shape first. I know I am very anxious to get going. I see all that time wasted since 2009 and could just kick myself. I will not let this happen again. I can't. I am starring 50 in the face and need to be a better me so when I am 50, I won't feel 50. It starts with the daily routine. Do the workouts and eat clean and the health and fitness will return. Become the coach and help others achieve their goals.
Tomorrow is my "30 day" check in. I will weigh, take pictures and take measurements. I will post them at some point tomorrow here and go from there. I put the quotes around 30 day because it's actually 28 days for the program, but it's the end of the transition week so it is really 28 days, but not much will change in 2 days. If anything changes it will be my weight up or down by a pound or two, but nothing more. I looked at my transition pics from my first round of P90X and I think I might post that as well to show a comparison of what it looked like with P90X and then with P90X3. I know I have lost weight. Everyone around me has noticed the loss. I want positive results weekly and don't want to get frustrated with lower numbers than what I am expecting. I know it's just a number and I know I am sweating and I know I am eating clean. By that formula I will lose weight. I just have personal goals and hope I can hit them. I actually wanted to be under 300 by the end of the first round, and by the looks of things I will. How far under will be entirely up to me. Now time to do some pushups.
Friday, January 17, 2014
Day 36
Week 4, Day 5 CVX done. I don't know if I love this workout or not. I know I love the shoulder burn in it. The first circuit or rotation of press jacks, atlas twist and march and reach done twice just puts a major burn on my shoulders. Although I don't get as much of a burn after that rotation, it doesn't matter because I'm still working them and it becomes more of a cardio workout. I was sweating more this time than any time prior to this.
My legs were burning at the end as well. The burnout just whipped my ass but it felt good to get totally wrecked at the end. I also added my first day of plank challenge at the end during the cool down. I was only in plank for 20 seconds. Only... Haha. I have also added a pushup challenge into the mix as well. I feel I can do all of this at the same time, and if it gets too much, I will back off. Right now, I think I need more work and all of this will be taxing my core, which needs blasting.
The pushup challenge is pretty simple. You do 100 pushups every day for 100 days. Now obviously days during P90X3 that you do pushups, you count those. Days you don't, you just do your 100. I right now am breaking it up like this. I do sets of 10. I do 3 sets after my workout and before lunch. Then about an hour or 2 after I start doing sets of 10 again but only 3 times. Then after dinner while watching TV or whatever you do do 2 more sets of 10 and again wait a few hours after dinner. I usually do the last set somewhere in the 8 o'clock hour. Who ever types out the o'clock word anymore lol. Does anyone ever use that term at all? Funny how somethings disappear over time, like cursive writing. I don't think they teach that in school anymore. Oh well. Focus.
The plank challenge is a bit more involved as the time you stay in plank builds up to 2 mins then however long you can stay there. I will post the routine here and you can visit that facebook page as well here is the link: 30 Day Plank Challenge and the routine goes like this...
Now I personally will be doing plank with arms extended. Meaning not on my forearms as in the picture. The workload is increased because you have less surface area up top to maintain balance. It works more chest and shoulders and it works the forearms as well. I also need that stretch in my right wrist from the surgery a few years ago. I like being able to put pressure on the wrist without pain so I am going to maximize what I can do. Remember that anyone can join in and post accountability here there anywhere, or don't post any accountability and just do it. The idea is to become a stronger more fit person. Strength is not something to run from. These exercises will not create a muscle bound person, but what they will do is strengthen the core, chest, arms and the quads in the legs. None of which is bad.
I am 45 years old and my oldest son is 20. I know that sooner rather than later he will marry and then have children of his own. I do not want to be that guy on the couch who never does anything because, "grandpa" needs his rest. I hate the idea of the word of grandpa for me, but it is an inevitability that I can not escape. I want to be the best person I can be which will make me the best grandpa I can be. Eww. Grandpa. Not yet at least.
My legs were burning at the end as well. The burnout just whipped my ass but it felt good to get totally wrecked at the end. I also added my first day of plank challenge at the end during the cool down. I was only in plank for 20 seconds. Only... Haha. I have also added a pushup challenge into the mix as well. I feel I can do all of this at the same time, and if it gets too much, I will back off. Right now, I think I need more work and all of this will be taxing my core, which needs blasting.
The pushup challenge is pretty simple. You do 100 pushups every day for 100 days. Now obviously days during P90X3 that you do pushups, you count those. Days you don't, you just do your 100. I right now am breaking it up like this. I do sets of 10. I do 3 sets after my workout and before lunch. Then about an hour or 2 after I start doing sets of 10 again but only 3 times. Then after dinner while watching TV or whatever you do do 2 more sets of 10 and again wait a few hours after dinner. I usually do the last set somewhere in the 8 o'clock hour. Who ever types out the o'clock word anymore lol. Does anyone ever use that term at all? Funny how somethings disappear over time, like cursive writing. I don't think they teach that in school anymore. Oh well. Focus.
The plank challenge is a bit more involved as the time you stay in plank builds up to 2 mins then however long you can stay there. I will post the routine here and you can visit that facebook page as well here is the link: 30 Day Plank Challenge and the routine goes like this...
- Day 1 - 20 seconds Day 2 - 20 seconds Day 3 - 30 seconds Day 4 - 30 seconds Day 5 - 40 seconds Day 6 - REST
- Day 7 - 45 seconds Day 8 - 45 seconds Day 9 - 60 seconds Day 10 - 60 seconds Day 11 - 60 seconds Day 12 - 90 seconds Day 13 - REST
- Day 14 - 90 seconds Day 15 - 90 seconds Day 16 - 120 seconds Day 17 - 120 seconds Day 18 - 150 seconds Day 19 - REST
- Day 20 - 150 seconds Day 21 - 150 seconds Day 22 - 180 seconds Day 23 - 180 seconds Day 24 - 210 seconds Day 25 - 210 seconds Day 26 - REST
- Day 27 - 240 seconds Day 28 - 240 seconds Day 29 - 270 seconds Day 30 - PLANK FOR AS LONG AS POSSIBLE!!
Now I personally will be doing plank with arms extended. Meaning not on my forearms as in the picture. The workload is increased because you have less surface area up top to maintain balance. It works more chest and shoulders and it works the forearms as well. I also need that stretch in my right wrist from the surgery a few years ago. I like being able to put pressure on the wrist without pain so I am going to maximize what I can do. Remember that anyone can join in and post accountability here there anywhere, or don't post any accountability and just do it. The idea is to become a stronger more fit person. Strength is not something to run from. These exercises will not create a muscle bound person, but what they will do is strengthen the core, chest, arms and the quads in the legs. None of which is bad.
I am 45 years old and my oldest son is 20. I know that sooner rather than later he will marry and then have children of his own. I do not want to be that guy on the couch who never does anything because, "grandpa" needs his rest. I hate the idea of the word of grandpa for me, but it is an inevitability that I can not escape. I want to be the best person I can be which will make me the best grandpa I can be. Eww. Grandpa. Not yet at least.
Thursday, January 16, 2014
Day 35
Week 4, Day 4 Pilates X done. This workout is very different for me, and as usual it involves a lot of core work which I don't have. I feel sometimes that my abs and back muscles were just taken out and left all my guts to just hang there and fend for themselves. My core is so bad after (previously figured) 20.5 years of abuse. I should wear some sort of yellow caution tape wrapped around my body with a sign "work in progress" attached to my stomach. Pilates X is one workout I will have to practice on to get better. I have a hard time getting the breathing rhythm right. I'm sure with time, that too will become easier.
I know weight fluctuates, but I hate so step on the scale and see small increases. I know that weight is a number and total fat lost is not exactly a direct translation of weight, just an indicator. This week has not been as intense with the workouts, so I must really bring it when I start block 2 next Monday.
I hope when I do my "official" weigh in for the first thirty days and this week will be my block 1 benchmark. If for some chance, that I am more than what I was the last time I weighed, I will just chalk it up to muscle mass gains.
One thing with P90X and P90X3 is the muscle confusion. Muscle confusion allows your body to have steady growth without the plateau affect due to your body becoming used to a set routine. That should be taken into account when looking at weight as it changes. I have weight to lose and I track my intake daily on myfitnesspal.com so I know how much I am eating. I am sure that I might be off on a portion size or 2 during the week. For the most part, I am pretty spot on for what I am eating. I have cut all bread and white processed foods. No white rice and for the most part no potatoes. I have cooked potatoes and eaten a little, and by little I mean 2 meals in the last 30 days. I know I am hanging in the 1900 to 2200 cal range. That is way below my maintenance requirement, even after losing 20+ pounds. I have to not let small numbers or poor numbers determine how I am doing as a whole. It is tough, but it is doable. Remember what Tony says, "Do your best and forget the rest".
I am also starting a pushup challenge 100x100 so that means 100 pushups for 100 days. It is 1135 am and I have done 30 already. I will do another 30 in an hour then 20 and then 20. I can knock out 10 during a commercial and wait till the next one. 10 at a time is going to be my set routine for now. As I get stronger, I will increase it. If anyone wants to join in, do it. You can keep it to yourself, comment here or even on my facebook page if you like. Social accountability is a good thing, but not mandatory. That is why I post what I do here and on facebook. I am not bragging, I am trying to stay accountable and not to you or any other person, but to myself. Personal accountability is the only one that truly matters. If you don't work out, I won't be affected, but you lose out on that opportunity to a healthier you. I don't want to lose that daily opportunity to hold up my accountability and wave it like a flag and show any and every one that I am doing something positive for myself. You can too.
I know weight fluctuates, but I hate so step on the scale and see small increases. I know that weight is a number and total fat lost is not exactly a direct translation of weight, just an indicator. This week has not been as intense with the workouts, so I must really bring it when I start block 2 next Monday.
I hope when I do my "official" weigh in for the first thirty days and this week will be my block 1 benchmark. If for some chance, that I am more than what I was the last time I weighed, I will just chalk it up to muscle mass gains.
One thing with P90X and P90X3 is the muscle confusion. Muscle confusion allows your body to have steady growth without the plateau affect due to your body becoming used to a set routine. That should be taken into account when looking at weight as it changes. I have weight to lose and I track my intake daily on myfitnesspal.com so I know how much I am eating. I am sure that I might be off on a portion size or 2 during the week. For the most part, I am pretty spot on for what I am eating. I have cut all bread and white processed foods. No white rice and for the most part no potatoes. I have cooked potatoes and eaten a little, and by little I mean 2 meals in the last 30 days. I know I am hanging in the 1900 to 2200 cal range. That is way below my maintenance requirement, even after losing 20+ pounds. I have to not let small numbers or poor numbers determine how I am doing as a whole. It is tough, but it is doable. Remember what Tony says, "Do your best and forget the rest".
I am also starting a pushup challenge 100x100 so that means 100 pushups for 100 days. It is 1135 am and I have done 30 already. I will do another 30 in an hour then 20 and then 20. I can knock out 10 during a commercial and wait till the next one. 10 at a time is going to be my set routine for now. As I get stronger, I will increase it. If anyone wants to join in, do it. You can keep it to yourself, comment here or even on my facebook page if you like. Social accountability is a good thing, but not mandatory. That is why I post what I do here and on facebook. I am not bragging, I am trying to stay accountable and not to you or any other person, but to myself. Personal accountability is the only one that truly matters. If you don't work out, I won't be affected, but you lose out on that opportunity to a healthier you. I don't want to lose that daily opportunity to hold up my accountability and wave it like a flag and show any and every one that I am doing something positive for myself. You can too.
Wednesday, January 15, 2014
Day 34
Week 4, Day 3 Accelerator done. This workout is a cardio core workout. You basically do 2 types of movements. Something from a plank position for core and upper body and then something on your feet for legs and cardio (while engaging your core).
It is definitely a different workout. It isn't something that will be foreign to you until the last move and that is the donkey kick. To simplify, you do the start of a burpee by kicking your legs either up or out then bring them back to your hands. When you land you are supposed to land on one leg turn toward that leg with the opposite arm down still and push the leg through as you would if you were kicking to the side the leg is down on. It is hard to explain and even harder to do when you have no core and my spine. I tried to do one on each side and felt that the way I was doing them would get no benefit for me, so I just went to plank and stayed there until time was up. Plank is my default, I can't do this move well, fall back position. If I can't do it or I am giving out, I go to plank to at least engage the core and get something out of it. I feel this has been working as my plank is getting stronger. I never expected to master any workout or any move for that matter in round 1. I am going from no fitness level to working out daily and to have the level of fitness I like will take at least 3 rounds before I can even think I am close.
With my core so week, I find it difficult to work it hard. I get a little sore, but I give out so easily with core/ab work. I try and just fail so much there. I am keeping my attitude positive. I know it will take time and it will not be easy. I am no longer creating a custom mold in a couch, but I can't expect to have the core of an Olympian in 4 weeks. It takes work, effort, sweat and time. If you give all of those, you will make gains albeit slow, but you will get better. Don't give up, I'm not.
One thing I notice is I have about the same amount of clicks/reads daily. It is ok to post a comment. Even you suck is ok, at least you are reading it.
It is definitely a different workout. It isn't something that will be foreign to you until the last move and that is the donkey kick. To simplify, you do the start of a burpee by kicking your legs either up or out then bring them back to your hands. When you land you are supposed to land on one leg turn toward that leg with the opposite arm down still and push the leg through as you would if you were kicking to the side the leg is down on. It is hard to explain and even harder to do when you have no core and my spine. I tried to do one on each side and felt that the way I was doing them would get no benefit for me, so I just went to plank and stayed there until time was up. Plank is my default, I can't do this move well, fall back position. If I can't do it or I am giving out, I go to plank to at least engage the core and get something out of it. I feel this has been working as my plank is getting stronger. I never expected to master any workout or any move for that matter in round 1. I am going from no fitness level to working out daily and to have the level of fitness I like will take at least 3 rounds before I can even think I am close.
With my core so week, I find it difficult to work it hard. I get a little sore, but I give out so easily with core/ab work. I try and just fail so much there. I am keeping my attitude positive. I know it will take time and it will not be easy. I am no longer creating a custom mold in a couch, but I can't expect to have the core of an Olympian in 4 weeks. It takes work, effort, sweat and time. If you give all of those, you will make gains albeit slow, but you will get better. Don't give up, I'm not.
One thing I notice is I have about the same amount of clicks/reads daily. It is ok to post a comment. Even you suck is ok, at least you are reading it.
Tuesday, January 14, 2014
Day 33
Thirty-three days. That is how long I have been trying to eat as clean as I can and exercise. That isn't very long in comparison to my 45 years and 2 months of existence. Even if you knock off say 16 years for not knowing any better and being young. You can actually take off a few more years till let's say the summer that I found out I was going to be a dad. I would have been 24 that summer, so another 8 years. Wait, back in 09 I did two and a half rounds of P90X and did well with the diet so I can shave off another 6 months. For 20.5 years I worked out some and ate whatever. Splicing in some weird
diet here and there or failed attempts to "low carb" it with some half
assed workouts.
Over that 20 years I quickly gained weight to an average of 300 to 320 pounds. I fluctuated from there to as high as 385. I know that most of the time has been over 300 as when I was in nursing school in 95, I was 295 and when I saw that weight for the first time I was shocked. I really couldn't do much about it at the time. Nursing school, work and family consumed my life. I lost my personal identity and became a person I would look at now and grab by the shoulders and shake until they were out of their "zombie" mode.
Back then I was a walking, talking zombie. I did as I was (basically told) guided to do. I lost who I was. Finding oneself is not an easy task either. I don't understand how it all started, but I do know what the result was. I became depressed. I hated myself, my wife, my job and everyone around me. The end result of all that hate, mostly self hate, was that I treated my body like a landfill. I dumped all the garbage I could into it. Then you cover it up with stuff to make it look as good as possible, knowing all well that just below the surface there was tons and tons of garbage. That is what I saw when I looked in the mirror.
There is a point when you look in the mirror and see a glimpse of that former self and you catch yourself doing a double take. "Oh just you." Then flick off the light. I don't want those trips by the mirror to be walks of shame any longer. I had to find that person that used to play basketball and workout at lunch when I was 23. I want to be that person who would take their shirt off at the beach or the pool and feel no shame or embarrassment. I can't take the years back. I can't go back in time and warn myself of what not to do. All I can do is what I need to do to be that guy again. I ate good then and worked out. That is what I have to do now.
Easier said than done? Yes! Worth it? Absolutely! So only 33 days in on a new way of looking at things. Sure, only 33 days, but it is 33 days that I have taken back for me. I plan on taking back years for me. This is only the beginning and I know people who see me say thing like this and think "what has gotten into him". I can understand that. I wasn't happy. I'm not exactly happy now, but I am determined, focused and a little pissed off. Mostly at me. I am going to do what it takes to bring that guy back that I used to be, just older and a little wiser I hope.
Week 4, Day 2 Dynamix done...
Over that 20 years I quickly gained weight to an average of 300 to 320 pounds. I fluctuated from there to as high as 385. I know that most of the time has been over 300 as when I was in nursing school in 95, I was 295 and when I saw that weight for the first time I was shocked. I really couldn't do much about it at the time. Nursing school, work and family consumed my life. I lost my personal identity and became a person I would look at now and grab by the shoulders and shake until they were out of their "zombie" mode.
Back then I was a walking, talking zombie. I did as I was (basically told) guided to do. I lost who I was. Finding oneself is not an easy task either. I don't understand how it all started, but I do know what the result was. I became depressed. I hated myself, my wife, my job and everyone around me. The end result of all that hate, mostly self hate, was that I treated my body like a landfill. I dumped all the garbage I could into it. Then you cover it up with stuff to make it look as good as possible, knowing all well that just below the surface there was tons and tons of garbage. That is what I saw when I looked in the mirror.
There is a point when you look in the mirror and see a glimpse of that former self and you catch yourself doing a double take. "Oh just you." Then flick off the light. I don't want those trips by the mirror to be walks of shame any longer. I had to find that person that used to play basketball and workout at lunch when I was 23. I want to be that person who would take their shirt off at the beach or the pool and feel no shame or embarrassment. I can't take the years back. I can't go back in time and warn myself of what not to do. All I can do is what I need to do to be that guy again. I ate good then and worked out. That is what I have to do now.
Easier said than done? Yes! Worth it? Absolutely! So only 33 days in on a new way of looking at things. Sure, only 33 days, but it is 33 days that I have taken back for me. I plan on taking back years for me. This is only the beginning and I know people who see me say thing like this and think "what has gotten into him". I can understand that. I wasn't happy. I'm not exactly happy now, but I am determined, focused and a little pissed off. Mostly at me. I am going to do what it takes to bring that guy back that I used to be, just older and a little wiser I hope.
Week 4, Day 2 Dynamix done...
Monday, January 13, 2014
Day 32
Today starts transition week. What does that mean, well let me tell you what it means. I don't know what it means. I think I understand the process, but only the way a 5 year old understands the difference between swimming and walking. Do I need to translate? A 5 year old knows that swimming is different from walking and thinks one is more fun than the other. That's it. They don't understand the difference in calories burned, muscles used, benefits from or how to change the difficulty based on what you do. So I know that the workouts are different and seem a little more fun after what I have done for the last 3 weeks.
Muscle confusion was the mantra of P90X and it's not to say that isn't part of the mantra here, but I think the idea of P90X3 is to get the work of the hour workout in 30 minutes. The fact that studies show that the biggest benefit for any workout peaks at 30 minutes they decided to focus on that and make it more intense. Greater results in 30 minutes with these exercises than traditional and trying to equal the type of results with the 1 hour workouts that were with P90X. I don't know if it is completely possible for everyone if they don't truly stick to the program, but for me, I have been having good results. I've said it before and I'll say it again. If you have weight to lose and you eat right and exercise you will lose weight. How much depends on you, not the program. You can have the best program or trainer or nutritionist, but if you don't change your mindset from a can't do to a can do, then forget it. If you focus on can't, you won't. If you focus on can, you will.
Transition week and muscle confusion, how it affects me. That should be a title of a book or at least a short story or essay on how to change it up with exercise. So the week looks like this...
I felt increased core strength, but I have been working the core now for 3 weeks. It's no where close to where I want it to be or even where I used to be. It will take time, just as it took time to become obese. I just have to focus on can... and then I will.
I am looking forward to preview Accelerator tomorrow after Dynamix, but after watching the first video How to Accelerate Your Workout. I get the idea based on the name, but want to see the moves. Some people don't like to preview them, but I think that is a mistake. I like to know what I am doing and at least I don't spend time trying to figure out what is going on while I am trying to do it. You lose too much time on that. I don't want to waste time trying to figure it out. Then Pilates X will be after that and I have never done Pilates, but we have all heard about it. I am curious to see that one as well. The rest I know and feel ok about. I am glad that CVX is in the rotation so I can get my shoulder workout in.
Today is my day 32, but if it's your day 1, remember to do your best and forget the rest. Eat clean, exercise and rest properly. Then you will wake up and it will be day 2. It's all about baby steps. Failures and stumbling blocks will always be there. It's how we get back on the path and keep forging on that makes the difference. We all have failures, but that allows us to embrace the successes. Keep fighting for yours as I will keep fighting for mine.
Muscle confusion was the mantra of P90X and it's not to say that isn't part of the mantra here, but I think the idea of P90X3 is to get the work of the hour workout in 30 minutes. The fact that studies show that the biggest benefit for any workout peaks at 30 minutes they decided to focus on that and make it more intense. Greater results in 30 minutes with these exercises than traditional and trying to equal the type of results with the 1 hour workouts that were with P90X. I don't know if it is completely possible for everyone if they don't truly stick to the program, but for me, I have been having good results. I've said it before and I'll say it again. If you have weight to lose and you eat right and exercise you will lose weight. How much depends on you, not the program. You can have the best program or trainer or nutritionist, but if you don't change your mindset from a can't do to a can do, then forget it. If you focus on can't, you won't. If you focus on can, you will.
Transition week and muscle confusion, how it affects me. That should be a title of a book or at least a short story or essay on how to change it up with exercise. So the week looks like this...
- Day 1 - Isometrix
- Day 2 - Dynamix
- Day 3 - Accelerator
- Day 4 - Pilates X
- Day 5 - CVX
- Day 6 - X3 Yoga
- Day 7 - Dynamix
I felt increased core strength, but I have been working the core now for 3 weeks. It's no where close to where I want it to be or even where I used to be. It will take time, just as it took time to become obese. I just have to focus on can... and then I will.
I am looking forward to preview Accelerator tomorrow after Dynamix, but after watching the first video How to Accelerate Your Workout. I get the idea based on the name, but want to see the moves. Some people don't like to preview them, but I think that is a mistake. I like to know what I am doing and at least I don't spend time trying to figure out what is going on while I am trying to do it. You lose too much time on that. I don't want to waste time trying to figure it out. Then Pilates X will be after that and I have never done Pilates, but we have all heard about it. I am curious to see that one as well. The rest I know and feel ok about. I am glad that CVX is in the rotation so I can get my shoulder workout in.
Today is my day 32, but if it's your day 1, remember to do your best and forget the rest. Eat clean, exercise and rest properly. Then you will wake up and it will be day 2. It's all about baby steps. Failures and stumbling blocks will always be there. It's how we get back on the path and keep forging on that makes the difference. We all have failures, but that allows us to embrace the successes. Keep fighting for yours as I will keep fighting for mine.
Sunday, January 12, 2014
Day 31
Week 3, Day 7 Dynamix done. Today concludes the 21st day of P90X3. I start the transition week tomorrow and the workout will be Isometrix. I have no real idea what is on that disc yet, but will preview it very soon. I still have to hot tub, shower and I have NFL pregame starting at 11am CST. I know I can start watching now on ESPN, and I am, but the real pregame is with the channel and it will be starting on Fox. Anyway, today I did Dynamix, so let's talk about that.
Dynamix is an interesting workout. It is designed by this program to be an optional day 7 workout. Optional by the program, but it should be a must for everyone doing it. As Tony says in the workout, this is dynmaic stretching which means stretching with movement. Stretching in and of itself should be a mandatory thing because of the many benefits for everyone, not just athletes. Here are the top 5 benefits of stretching according to the Mayo Clinic.
The thing about Dynamix is that it really focuses on stretching the major muscle groups we use in the P90X3 program. It doesn't get very specific and is not going to get all the sore areas you might have. The reason I say this is I don't feel my shoulders get a good stretch in the workout. My traps are still sore from CVX, but I didn't feel a good stretch for them. My chest has some soreness, but there were some stretches that you will notice for the pecs. Also the front delts get a good stretch in only 2 moves, but any little bit helps. If you have an area that you feel needs more work, Google or Bing are a great source to find what you need. If you have a trainer or even a Beachbody Coach ask them.
All I know is that this workout/stretch causes my lower back to feel better. Stretching always does, but this one has had monumental effects on my back. I suggest that everyone do it, not all will. Some really want that rest day. This is not rest, but most that think that rest is important would also think that stretching is important. I think this workout is more important than a dedicated day of laying around. Some or maybe even most won't lay around and I always say if you want to get out and do a run or hike or swim, then do it. I feel no matter what you do, this workout should be included no matter if you do something else or not.
I jumped on the scale today like I was supposed to and it was below 320. It was roughly 317 or 318. I don't wear bifocals (STFU) when I get on the scale and the little marks are very small from way up where my head is to way down where the scale is. (That was for all the short people making fun of me needing bifocals) I feel like the program is doing what I expected it would do for me. As long as I keep up my end of the deal on both fronts, diet and exercise, I expect to continue to have positive results. I don't expect to have a 30lb weight loss every 30 days, would be nice, but not realistic. I will strive for 5lbs a week and that is very obtainable at my current weight. As I get closer to my goals total weight loss will get less and less due to muscle gains, but the visual will be there.
It is almost 1030CST ... Still need to hot tub and shower before pregame.. gotta go now..
Keep killing it daily!!
Dynamix is an interesting workout. It is designed by this program to be an optional day 7 workout. Optional by the program, but it should be a must for everyone doing it. As Tony says in the workout, this is dynmaic stretching which means stretching with movement. Stretching in and of itself should be a mandatory thing because of the many benefits for everyone, not just athletes. Here are the top 5 benefits of stretching according to the Mayo Clinic.
- Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it. - Improved circulation:
Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries. - Better posture:
Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum. - Stress relief:
Stretching relaxes tight, tense muscles that often accompany stress. - Enhanced coordination:
Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
The thing about Dynamix is that it really focuses on stretching the major muscle groups we use in the P90X3 program. It doesn't get very specific and is not going to get all the sore areas you might have. The reason I say this is I don't feel my shoulders get a good stretch in the workout. My traps are still sore from CVX, but I didn't feel a good stretch for them. My chest has some soreness, but there were some stretches that you will notice for the pecs. Also the front delts get a good stretch in only 2 moves, but any little bit helps. If you have an area that you feel needs more work, Google or Bing are a great source to find what you need. If you have a trainer or even a Beachbody Coach ask them.
All I know is that this workout/stretch causes my lower back to feel better. Stretching always does, but this one has had monumental effects on my back. I suggest that everyone do it, not all will. Some really want that rest day. This is not rest, but most that think that rest is important would also think that stretching is important. I think this workout is more important than a dedicated day of laying around. Some or maybe even most won't lay around and I always say if you want to get out and do a run or hike or swim, then do it. I feel no matter what you do, this workout should be included no matter if you do something else or not.
I jumped on the scale today like I was supposed to and it was below 320. It was roughly 317 or 318. I don't wear bifocals (STFU) when I get on the scale and the little marks are very small from way up where my head is to way down where the scale is. (That was for all the short people making fun of me needing bifocals) I feel like the program is doing what I expected it would do for me. As long as I keep up my end of the deal on both fronts, diet and exercise, I expect to continue to have positive results. I don't expect to have a 30lb weight loss every 30 days, would be nice, but not realistic. I will strive for 5lbs a week and that is very obtainable at my current weight. As I get closer to my goals total weight loss will get less and less due to muscle gains, but the visual will be there.
It is almost 1030CST ... Still need to hot tub and shower before pregame.. gotta go now..
Keep killing it daily!!
Saturday, January 11, 2014
Day 30
Today is the final real workout of week 3. Week 3, Day 6 The Warrior... Done! I feel whipped too. I wanted to push myself harder this week because next week is transition week and the exercises usually ease up in preparation for the new block. One third of the way done. I cheated and weighed myself a day early, but that scale had been staring me down. I was down to 320 and 5 more pounds lost. That is a total of 20 lbs since starting P90X and 30 lbs in 30 days.
The workout today was good and as I have stated before, I don't get why some of the elitists feel this workout is no good or useless. I get a good workout. I guess not being the most fit person, it affects me more. If I were not in shape, I might feel the same way. I do feel that some of the push/pull stuff I got accustomed to in P90X are not in X3. The workouts are 30 mins only, and I also feel that for the time put in if the effort is there, it is a good workout especially for someone who is not in any shape at all. For me, the workouts are good enough for my journey.
Doing the workouts are huge thing. Burning calories, keeping that heart pumping and building up a good sweat in the process. You know that you have done something and get the endorphin release which helps in many ways. The key to weight loss, however, is not in the exercise but in the kitchen. The kitchen is where you gain and lose the fat. It is honestly easy to do exercises. They may not be easy to do, but its kind of like monkey see, monkey do. Eating properly requires planning, preparation, and execution. All of which are not a joke on their own much less all together.
I haven't really gotten into my current diet and how I execute that, so I will post another post about my diet regimen and how I execute that daily. Today, however, is the planning and preparation day by going to the store and getting what I need for the week. When I get back, I have to package things for easier use and it allows me to not waste food. I will get into greater detail in my post tomorrow or the next day. Remember today and tomorrow is playoff football, so I might be a bit preoccupied.
Good luck with your watching parties and keep bringing it!
The workout today was good and as I have stated before, I don't get why some of the elitists feel this workout is no good or useless. I get a good workout. I guess not being the most fit person, it affects me more. If I were not in shape, I might feel the same way. I do feel that some of the push/pull stuff I got accustomed to in P90X are not in X3. The workouts are 30 mins only, and I also feel that for the time put in if the effort is there, it is a good workout especially for someone who is not in any shape at all. For me, the workouts are good enough for my journey.
Doing the workouts are huge thing. Burning calories, keeping that heart pumping and building up a good sweat in the process. You know that you have done something and get the endorphin release which helps in many ways. The key to weight loss, however, is not in the exercise but in the kitchen. The kitchen is where you gain and lose the fat. It is honestly easy to do exercises. They may not be easy to do, but its kind of like monkey see, monkey do. Eating properly requires planning, preparation, and execution. All of which are not a joke on their own much less all together.
I haven't really gotten into my current diet and how I execute that, so I will post another post about my diet regimen and how I execute that daily. Today, however, is the planning and preparation day by going to the store and getting what I need for the week. When I get back, I have to package things for easier use and it allows me to not waste food. I will get into greater detail in my post tomorrow or the next day. Remember today and tomorrow is playoff football, so I might be a bit preoccupied.
Good luck with your watching parties and keep bringing it!
Friday, January 10, 2014
Day 29
One more day and I am day 30. WooHoo!!! Wait... This is not a huge thing, but it is for me. "They" say it takes 21 days to form or change a habit. Well that is false. It actually takes on average 66 days by a study published in the European Journal of Social Psychology back in 2009. The study actually stated that it could take as few as 18 days and as long as 250 days to form or break a habit. The 21 day rule was from a book published in 1960 by a plastic surgeon. Dr Maxwell Maltz
noticed that amputees took, on average, 21 days to adjust to the loss of
a limb and he argued that people take 21 days to adjust to any major
life changes.
Whether or not it takes 21 days or 66 days or even 250 days, I have 30 days down of eating good and working out. I say just good, but it's much better than good. It's great! I am so used to eating so bad over the years, it is almost so foreign to me to eat the way I have been. Yes, there have been some bad patches like Christmas day, but all in all I have been eating very good for the last 30 days. It is apparent in my face and my abdomen. No, you can't see abs, but I am hoping that after my second round it will be close. My real guess is that it will take 3 rounds for me to get down to a weight that will show good definition in my body. I hope, but all I can do is show up daily and push that play button, eat as clean as I can and get the rest I need.
Today is Week 3, Day 5 of P90X3 and the workout is CVX. The cardio work with weights. I used the four pounds again today, and although I still feel that first rotation more in my shoulders than the other rotations, I was able to keep pace without not being able to keep my arms up. Four pounds doesn't sound like a lot, but it is for this. The people in the dvd use between 5 and 10. They keep up, and they are all in great shape and have completed the entire P90X3 program at least once during the test group phase. Tony says your weight should be between helium balloon to 12 pounds. You don't need a lot of weight to do a lot of work.
I do love push and pull and think that I might want to incorporate some shoulder and arm exercises with block 2, but I might just stick to the program and finish it the way it is. I am not really trying to build massive muscles. I am trying to become fit and lean. The bulky mindset has to be vanquished. I don't need to be the strongest or biggest guy. I would love to be the fittest though. This is a decision I have yet to make, but I have a weekish to figure it out.
Whether or not it takes 21 days or 66 days or even 250 days, I have 30 days down of eating good and working out. I say just good, but it's much better than good. It's great! I am so used to eating so bad over the years, it is almost so foreign to me to eat the way I have been. Yes, there have been some bad patches like Christmas day, but all in all I have been eating very good for the last 30 days. It is apparent in my face and my abdomen. No, you can't see abs, but I am hoping that after my second round it will be close. My real guess is that it will take 3 rounds for me to get down to a weight that will show good definition in my body. I hope, but all I can do is show up daily and push that play button, eat as clean as I can and get the rest I need.
Today is Week 3, Day 5 of P90X3 and the workout is CVX. The cardio work with weights. I used the four pounds again today, and although I still feel that first rotation more in my shoulders than the other rotations, I was able to keep pace without not being able to keep my arms up. Four pounds doesn't sound like a lot, but it is for this. The people in the dvd use between 5 and 10. They keep up, and they are all in great shape and have completed the entire P90X3 program at least once during the test group phase. Tony says your weight should be between helium balloon to 12 pounds. You don't need a lot of weight to do a lot of work.
I do love push and pull and think that I might want to incorporate some shoulder and arm exercises with block 2, but I might just stick to the program and finish it the way it is. I am not really trying to build massive muscles. I am trying to become fit and lean. The bulky mindset has to be vanquished. I don't need to be the strongest or biggest guy. I would love to be the fittest though. This is a decision I have yet to make, but I have a weekish to figure it out.
Thursday, January 9, 2014
Day 28
Week 3, Day 4 The Challenge is done. As previously stated, this is my favorite workout. I love the push/pull stuff. I feel like I can do it better than the core and balance stuff. I like cardio and can do it for the most part, but push and pull seems to always be my favorite.
Today I was able to increase my numbers in some areas like before. I didn't increase all the numbers and I didn't increase as much as the week before, but I did increase. I also added an extra set during the burnout section at the end. I still did 3 pushup to 3 pull downs ratio instead of 3 pushup and 1 pullup as described in the dvd. I feel that pull downs require less effort and needed to up that last time, and it seemed to have been of a benefit. I also still went to failure, which is when I feel like I am really working. If you don't push yourself, you don't get results.
Only 2 days left for this the third week of block 1 of P90X3 and I am excited to push hard the next 2 days and then get into that transition week. The new workouts will get that muscle confusion started and then block 2 will reinforce it. I love how the system never let's you get stagnant in some old routine and plateau. It throws your body in shock every 3 to 4 weeks and that is the key to making gains. If you are happy where you are at, then do the same thing. Insanity is doing the same thing over and over and expecting a different result. I am not going to be that hamster on the wheel... always running and never getting anywhere.
I want results.
Today I was able to increase my numbers in some areas like before. I didn't increase all the numbers and I didn't increase as much as the week before, but I did increase. I also added an extra set during the burnout section at the end. I still did 3 pushup to 3 pull downs ratio instead of 3 pushup and 1 pullup as described in the dvd. I feel that pull downs require less effort and needed to up that last time, and it seemed to have been of a benefit. I also still went to failure, which is when I feel like I am really working. If you don't push yourself, you don't get results.
Only 2 days left for this the third week of block 1 of P90X3 and I am excited to push hard the next 2 days and then get into that transition week. The new workouts will get that muscle confusion started and then block 2 will reinforce it. I love how the system never let's you get stagnant in some old routine and plateau. It throws your body in shock every 3 to 4 weeks and that is the key to making gains. If you are happy where you are at, then do the same thing. Insanity is doing the same thing over and over and expecting a different result. I am not going to be that hamster on the wheel... always running and never getting anywhere.
I want results.
Wednesday, January 8, 2014
Day 27
Today is my 27th day of my attempt to better my health through exercise and proper diet. I say proper diet instead of diet or dieting because the word diet means what you take in, not what you do to lose weight. Most forget the real meaning of the word. Oh, before I digress... Week 3, day 3 X3 Yoga done.
Yoga was good today. I am feeling better with the vinyasas and salutations and able to stay with the pace of the dvd for the most part. The balance is always going to be an issue for a while, but continuing to keep pace is not as much of a problem for me as it has been. The salutation that that goes from crescent pose to warrior 3 then to moon then to twisting moon then to standing splits and then finally back to crescent pose. Whew! That is a mouthful. This is the final salutation of the series before going to the balance pose section. I only can't stay with them on the standing splits move. By that one, my leg just gives out, but I do put some stress on the leg due to my weight. So other than my balance issues, which most of the time you have a hand down on the floor so I can keep up.
I still have issues with plow, but not because of my gut, but more because of my back. My back is very stiff still and I keep trying to get it loose, but it's a slow process. I do miss my chiropractor and the monthly visits I used to have. I will be glad when I can feel that it's loosening up and I can do plow. I know I did that move in P90X but I was also seeing my chiropractor too. Maybe I will be able to find one here that is as good as what I am used to.
I am pretty satisfied with the yoga workout, but I almost miss the Yoga X from the first one. It was much longer and I think it had more impact overall. Maybe I am wrong. Only time will tell. I do like it being shorter, but am worried that I will not achieve the same overall results that I did in that department of my fitness during P90X. I know one thing for sure. I am more flexible. I have better balance, and I am not a bit sore like week 1. I know I am getting used to the workouts, even though I am increasing amount with each subsequent workout. I am losing weight. What can possibly be wrong with all of that?
Yoga was good today. I am feeling better with the vinyasas and salutations and able to stay with the pace of the dvd for the most part. The balance is always going to be an issue for a while, but continuing to keep pace is not as much of a problem for me as it has been. The salutation that that goes from crescent pose to warrior 3 then to moon then to twisting moon then to standing splits and then finally back to crescent pose. Whew! That is a mouthful. This is the final salutation of the series before going to the balance pose section. I only can't stay with them on the standing splits move. By that one, my leg just gives out, but I do put some stress on the leg due to my weight. So other than my balance issues, which most of the time you have a hand down on the floor so I can keep up.
I still have issues with plow, but not because of my gut, but more because of my back. My back is very stiff still and I keep trying to get it loose, but it's a slow process. I do miss my chiropractor and the monthly visits I used to have. I will be glad when I can feel that it's loosening up and I can do plow. I know I did that move in P90X but I was also seeing my chiropractor too. Maybe I will be able to find one here that is as good as what I am used to.
I am pretty satisfied with the yoga workout, but I almost miss the Yoga X from the first one. It was much longer and I think it had more impact overall. Maybe I am wrong. Only time will tell. I do like it being shorter, but am worried that I will not achieve the same overall results that I did in that department of my fitness during P90X. I know one thing for sure. I am more flexible. I have better balance, and I am not a bit sore like week 1. I know I am getting used to the workouts, even though I am increasing amount with each subsequent workout. I am losing weight. What can possibly be wrong with all of that?
Tuesday, January 7, 2014
Day 26
Week 3, Day 2 Agility X today. As in the previous week, I felt stronger and did better with balance and the movements. I felt really good until I tweaked my ankle during one of those quick feet movement exercises and I turned my ankle slightly. It was at about the 10 minute mark left, so there were a few pushup exercises at the end to keep it easy for my ankle. Although it did hurt slightly, I did continue to do the workout with minimal issues. The most pain I felt was if I were on my toes and not getting support from the heel.
I know tomorrow is X3 Yoga and then the next day is The Challenge. I will get some relief from more aerobic type movements and not stress the ankle for a couple of days. I have a huge history with bad ankles and injuries with both of them since my high school football days. Since high school, I have broken and sprained both ankles more than once. My left ankle actually had an achilles injury in 7th grade from football. I know it's not a bragging point, but I rarely have an sustained issues with ankle injuries any more as my ligaments are so stretched out they 1. don't stabilize my ankle well and 2. they don't really sustain any prolonged damage. I will have soreness for a day or two and then no big deal. I hope this is the case as not doing this is not an option. I don't even get swelling in my ankle for "sprains" anymore. Trust me I have had softball size swelling before and the massive bruising, but those days are way over for minor or mild sprains.
I do like to see the increase in leg strength and balance, albeit small, but the idea that 30 minutes can't do the trick is not true. I also remembered my mandate of increasing my workload for each workout, and I can say that I was more sustained in my efforts and can feel it. I still have pauses and most likely will throughout the whole 90 days, but I am working that out slowly but surely. No transformation for a human involving 100 lbs takes place over night no matter if it's a gain or loss. It takes time and effort to lose weight. 90 days will not be the end of the path, it is only the first few steps. The trick is to not trip, but when you do to get back up and keep moving forward.
I know tomorrow is X3 Yoga and then the next day is The Challenge. I will get some relief from more aerobic type movements and not stress the ankle for a couple of days. I have a huge history with bad ankles and injuries with both of them since my high school football days. Since high school, I have broken and sprained both ankles more than once. My left ankle actually had an achilles injury in 7th grade from football. I know it's not a bragging point, but I rarely have an sustained issues with ankle injuries any more as my ligaments are so stretched out they 1. don't stabilize my ankle well and 2. they don't really sustain any prolonged damage. I will have soreness for a day or two and then no big deal. I hope this is the case as not doing this is not an option. I don't even get swelling in my ankle for "sprains" anymore. Trust me I have had softball size swelling before and the massive bruising, but those days are way over for minor or mild sprains.
I do like to see the increase in leg strength and balance, albeit small, but the idea that 30 minutes can't do the trick is not true. I also remembered my mandate of increasing my workload for each workout, and I can say that I was more sustained in my efforts and can feel it. I still have pauses and most likely will throughout the whole 90 days, but I am working that out slowly but surely. No transformation for a human involving 100 lbs takes place over night no matter if it's a gain or loss. It takes time and effort to lose weight. 90 days will not be the end of the path, it is only the first few steps. The trick is to not trip, but when you do to get back up and keep moving forward.
Monday, January 6, 2014
Day 25
Today is Week 3, Day 1 Total Synergistics. Today starts the last week of this group of exercises for this block before the start of the transition week starting on Monday next week. As I had decided yesterday or the day before, that since this was the last week with this lineup of workouts, I would need to push as hard as I can to move into the transition week on a high note.
Today I feel I had progressed and pushed harder than the last two weeks. The very first exercise was side balance pushups. You do your normal pushup and do sidearm balance right then repeat alternating which side you do you balance on. I was surprised that I did not have to modify anything at all. That was for me a major accomplishment as my core is soooooo weak. I increased my resistance band for the curls and revile plie (ple-ay). I think there is supposed to be an accent over the e to make it sound like ple-ay ... anyway... I also increased the bands for the arc balance presses. Most of the exercises I increased from what I had done last week, but not all. The core boat/plow and brannon boat ... well let me say my core is still crappy but I try to be sure to do more and put more effort into what I am doing. I did, but I still need a ton of work on my core.
This exercise does not have a true break period like say The Challenge does, but there are small instances where you can grab a sip of water here and there. This keeps the hear rate up and incorporates a cardio element in this while doing exercises that have a resistance element in them or are by nature a resistance exercise. Although some of the exercise incorporate a balance element that will by default increase the amount you work, you still need to push yourself and press the pause button to get the best out of the workout if needed.
The most awesome part of today is that two hours after the workout, I am still perspiring a bit in a small amount. I know that this workout today generated the most sweat so far in the whole program. I am not a big sweater per say, but I do sweat and when I do I know I've been working hard and today I did work hard. It's easy to revile in the moment of a victory big or small, but it's that moment when you fail that puts the true test to your personal fortitude and character. It's ok to fear failure, that fear is what drives us to success, just don't let the fear of failure control you and when you do fail, don't wallow in it. Get up! Get out! Push harder!
Today I feel I had progressed and pushed harder than the last two weeks. The very first exercise was side balance pushups. You do your normal pushup and do sidearm balance right then repeat alternating which side you do you balance on. I was surprised that I did not have to modify anything at all. That was for me a major accomplishment as my core is soooooo weak. I increased my resistance band for the curls and revile plie (ple-ay). I think there is supposed to be an accent over the e to make it sound like ple-ay ... anyway... I also increased the bands for the arc balance presses. Most of the exercises I increased from what I had done last week, but not all. The core boat/plow and brannon boat ... well let me say my core is still crappy but I try to be sure to do more and put more effort into what I am doing. I did, but I still need a ton of work on my core.
This exercise does not have a true break period like say The Challenge does, but there are small instances where you can grab a sip of water here and there. This keeps the hear rate up and incorporates a cardio element in this while doing exercises that have a resistance element in them or are by nature a resistance exercise. Although some of the exercise incorporate a balance element that will by default increase the amount you work, you still need to push yourself and press the pause button to get the best out of the workout if needed.
The most awesome part of today is that two hours after the workout, I am still perspiring a bit in a small amount. I know that this workout today generated the most sweat so far in the whole program. I am not a big sweater per say, but I do sweat and when I do I know I've been working hard and today I did work hard. It's easy to revile in the moment of a victory big or small, but it's that moment when you fail that puts the true test to your personal fortitude and character. It's ok to fear failure, that fear is what drives us to success, just don't let the fear of failure control you and when you do fail, don't wallow in it. Get up! Get out! Push harder!
Sunday, January 5, 2014
Day 24
Completely done with week 2 by completing the Dynamix workout. Two weeks down and twelve weeks to go. I know that I haven't done everything to complete failure on my part, but I never expected to be that way at the start. I am coming from absolutely doing nothing to doing an extreme fitness program. I have to grade myself on a curve, but that doesn't mean that I can't increase what I am doing each time I push that play button.
Brass tacks. I need to look up where and why that saying actually means something. Anyway, I have been doing P90X3 for 14 days. I have lost around 15 pounds since starting down to 325 lbs on my scale. That is around 25 pounds over the last 24 days. I wish I would lose on average of 1 pound per day, but I know that is not reality. That is total weight loss, not total fat loss. We all should understand that when you do resistance work, you are going to gain muscle weight. Where the line falls as to how much muscle mass is gained and fat lost is hard to gauge. You just need to watch your definition, the way your clothes fit and what you see in the mirror. Those are true tale of the tape, although taking measurements is also a good thing and remember the before, during and after pics.
Today I feel less sore than I did last Sunday. I also know that I increased my effort and intensity and weight in some cases during the workouts this last week. That means that my muscles are starting to feed off the workouts and respond positively which means the recovery is better and more efficient. This also means I need to increase my workload per workout in the upcoming week. This is the last week in this block before transition week, so I have to kill it. Go to failure and put out as much effort and as long as I can. I probably won't up my numbers on pushups and pullups, but I will be upping my curling amount. I also need to focus on really killing my core this week. Slowly but surely I will get this body stronger all over. I will be able to look back and shake my head at where I was. I will be able to look forward and smile at where I am going.
You should do the same.
Brass tacks. I need to look up where and why that saying actually means something. Anyway, I have been doing P90X3 for 14 days. I have lost around 15 pounds since starting down to 325 lbs on my scale. That is around 25 pounds over the last 24 days. I wish I would lose on average of 1 pound per day, but I know that is not reality. That is total weight loss, not total fat loss. We all should understand that when you do resistance work, you are going to gain muscle weight. Where the line falls as to how much muscle mass is gained and fat lost is hard to gauge. You just need to watch your definition, the way your clothes fit and what you see in the mirror. Those are true tale of the tape, although taking measurements is also a good thing and remember the before, during and after pics.
Today I feel less sore than I did last Sunday. I also know that I increased my effort and intensity and weight in some cases during the workouts this last week. That means that my muscles are starting to feed off the workouts and respond positively which means the recovery is better and more efficient. This also means I need to increase my workload per workout in the upcoming week. This is the last week in this block before transition week, so I have to kill it. Go to failure and put out as much effort and as long as I can. I probably won't up my numbers on pushups and pullups, but I will be upping my curling amount. I also need to focus on really killing my core this week. Slowly but surely I will get this body stronger all over. I will be able to look back and shake my head at where I was. I will be able to look forward and smile at where I am going.
You should do the same.
Saturday, January 4, 2014
Day 23
The end, essentially, of week 2 of P90X. The Warrior was the workout for today and I got gassed during it. I also pushed myself harder as I should know what I am doing or at least a good idea. Why I say essentially is just that tomorrow can be a day of rest or do the Dynamix workout. Which I choose to do that workout. It is a good stretching for my lower back and helps with the pain that I have personally.
Today felt good though. I was able to keep up for the most part and do all, but the 2 ab exercises that I still struggle with. The abs will come in time, but it will be slower than the other muscle groups. I have seen a lot of people complain about The Warrior workout. I guess it's the elitist attitude in some of the more veteran P90Xers. They feel that it is not enough I guess. For whatever reason they don't like it and I guess they will be substituting other things in that day. Maybe I am a P90X apologist and just do what is presented to me as it has it's design and it has proven successful. Who am I to rock that boat. If I were 3 or 4 years into P90X and X2 or Insanity or any of the other extreme fitness programs available out there, I might also think that this is a slap in the face of the original P90X and it's extremity and intensity.
All of that aside, I can start to see the changes in my body. Now my transformation is 23 days old, while my use of P90X3 is only on day 13. My eating habits started on Day 1, but they improved daily until I got to about day 9 and then I went all in on everything. Now my only downfall was 2 days at Christmas, but otherwise I was really good. Tomorrow I will weigh in again and officially post it after my Dynamix workout. This point will be halfway through the first block and I will have one more week with the current set of dvds in this order then the transition week is week 4 and it is close to the same, but there are some slight variations. We will discuss those as they pop up.
Last week I burned around 4300 cals and 1 pound of fat is only 3500 cals so there is one pound of fat lost. My intake has been hovering around the 1900 cal range and that is about 600 cals a day less than what I have allotted for maintenance. That is around 4200 cals less per week, and again another pound of fat lost. Now one other caveat is that I am not eating any starches to speak of. No white breads or grains. Not really any whole grains to speak of. My carbs come primarily from fruits and veggies. This is a hidden source of fat burning as you cause the insulin/glucagon system to go the way of the "low carb" diet. This means that my fat stores are used for the glucose for daily function of the body and brain. How much body fat is used for this is hard to determine. The only true measure with limited resources is weight, look and how your clothes fit. You may not be able to accurate track fat loss vs muscle gain with using weight as your sole tool, but you can use your eyes and see that changes are being made. You can also measure your waist, arms, legs etc to gain perspective as well.
I will post pictures from day 1 of P90X3, not true day 1 and day 30 of the program along with weights and measures to give an idea of what has taken place thus far. The workouts are tough and it seems discouraging at first when you know you won't look like them for some time, you won't be able to do all the workouts the way they do it for some time and you won't be able to keep up like they can. Just remember that everyone has to start somewhere, the key is STARTING. If you don't start, you will never look, workout or keep up like them. EVER!
Push play. Push play everyday. Keep up, don't keep up. It doesn't matter. You have to get there and the only way to do that is to work. Britney Spears has a song... You wanna hot body, You want a bugatti, You wanna maseratti, You better work bitch....
You want a lamborghini, Sip martinis, Look hot in a bikini, You better work bitch...
You better work bitch...
Today felt good though. I was able to keep up for the most part and do all, but the 2 ab exercises that I still struggle with. The abs will come in time, but it will be slower than the other muscle groups. I have seen a lot of people complain about The Warrior workout. I guess it's the elitist attitude in some of the more veteran P90Xers. They feel that it is not enough I guess. For whatever reason they don't like it and I guess they will be substituting other things in that day. Maybe I am a P90X apologist and just do what is presented to me as it has it's design and it has proven successful. Who am I to rock that boat. If I were 3 or 4 years into P90X and X2 or Insanity or any of the other extreme fitness programs available out there, I might also think that this is a slap in the face of the original P90X and it's extremity and intensity.
All of that aside, I can start to see the changes in my body. Now my transformation is 23 days old, while my use of P90X3 is only on day 13. My eating habits started on Day 1, but they improved daily until I got to about day 9 and then I went all in on everything. Now my only downfall was 2 days at Christmas, but otherwise I was really good. Tomorrow I will weigh in again and officially post it after my Dynamix workout. This point will be halfway through the first block and I will have one more week with the current set of dvds in this order then the transition week is week 4 and it is close to the same, but there are some slight variations. We will discuss those as they pop up.
Last week I burned around 4300 cals and 1 pound of fat is only 3500 cals so there is one pound of fat lost. My intake has been hovering around the 1900 cal range and that is about 600 cals a day less than what I have allotted for maintenance. That is around 4200 cals less per week, and again another pound of fat lost. Now one other caveat is that I am not eating any starches to speak of. No white breads or grains. Not really any whole grains to speak of. My carbs come primarily from fruits and veggies. This is a hidden source of fat burning as you cause the insulin/glucagon system to go the way of the "low carb" diet. This means that my fat stores are used for the glucose for daily function of the body and brain. How much body fat is used for this is hard to determine. The only true measure with limited resources is weight, look and how your clothes fit. You may not be able to accurate track fat loss vs muscle gain with using weight as your sole tool, but you can use your eyes and see that changes are being made. You can also measure your waist, arms, legs etc to gain perspective as well.
I will post pictures from day 1 of P90X3, not true day 1 and day 30 of the program along with weights and measures to give an idea of what has taken place thus far. The workouts are tough and it seems discouraging at first when you know you won't look like them for some time, you won't be able to do all the workouts the way they do it for some time and you won't be able to keep up like they can. Just remember that everyone has to start somewhere, the key is STARTING. If you don't start, you will never look, workout or keep up like them. EVER!
Push play. Push play everyday. Keep up, don't keep up. It doesn't matter. You have to get there and the only way to do that is to work. Britney Spears has a song... You wanna hot body, You want a bugatti, You wanna maseratti, You better work bitch....
You want a lamborghini, Sip martinis, Look hot in a bikini, You better work bitch...
You better work bitch...
Friday, January 3, 2014
Day 22
As I got up today, I could still feel my chest, back and triceps from the workout yesterday. It's a good feeling to have. That feeling is one that reminds you that you are working to improve. I know we all would rather have the visual reminder of the chiseled body, but if you are like me and either restarting your path or just starting out, that will come with time and effort.
Today is week 2, day 5 and the workout was CVX. Cardio with weight. I was able to up my weight from 2 lbs to 4 lbs. Tony says no heavier than 12 lbs. It will be sometime before I can actually get to 10 lbs, but I'm ok where I am at. The first rotation for some reason kills my shoulders. When I get to the second rotation, I don't feel it as much, but there is less use of weight so it makes sense. I know this is not my favorite workout, but I can say it is not my least favorite either. Still one more workout for the week and then I will have a better grip on what I like and don't like about the workouts to this point.
One thing is for sure, I am changing. It is being noticed by others as well as myself and not to spoil anything, but that scale had been staring me down all week, so I challenged it today and I must say I liked the results. No spoilers though. I will do an official weigh in on Sunday before Dynamix and will post that day where I am at.
I also had a brief conversation with someone who inspires me to push myself. It is nice to get both affirmation of what you are doing and motivation to move forward with only a few words. There are a few people in the Beachbody community that I look to as motivators and I am thankful that they are who they are. One day, I hope to be that motivator for someone. If I can only achieve part of the success that those people have, then all my efforts will have justification. Remember that success in life is not measured by how much you acquire, but rather how well you can lead others in succeeding to achieve their goals. That may not be the "corporate" idea of success, but it should be all humans idea of it.
Today is week 2, day 5 and the workout was CVX. Cardio with weight. I was able to up my weight from 2 lbs to 4 lbs. Tony says no heavier than 12 lbs. It will be sometime before I can actually get to 10 lbs, but I'm ok where I am at. The first rotation for some reason kills my shoulders. When I get to the second rotation, I don't feel it as much, but there is less use of weight so it makes sense. I know this is not my favorite workout, but I can say it is not my least favorite either. Still one more workout for the week and then I will have a better grip on what I like and don't like about the workouts to this point.
One thing is for sure, I am changing. It is being noticed by others as well as myself and not to spoil anything, but that scale had been staring me down all week, so I challenged it today and I must say I liked the results. No spoilers though. I will do an official weigh in on Sunday before Dynamix and will post that day where I am at.
I also had a brief conversation with someone who inspires me to push myself. It is nice to get both affirmation of what you are doing and motivation to move forward with only a few words. There are a few people in the Beachbody community that I look to as motivators and I am thankful that they are who they are. One day, I hope to be that motivator for someone. If I can only achieve part of the success that those people have, then all my efforts will have justification. Remember that success in life is not measured by how much you acquire, but rather how well you can lead others in succeeding to achieve their goals. That may not be the "corporate" idea of success, but it should be all humans idea of it.
Thursday, January 2, 2014
Day 21
Week 2, Day 4 The Challenge is done. I increased my numbers a bit and was able to hit those number for the first 2 rotations, which is half the workout. I did need to modify the military pushups as my triceps just aren't that strong yet.
On the second 2 rotations I had to decrease my pullup number by 5(I use the bands) but was engaging that isometric hold with each one. I also find that if you fully extend the arms, you get a much better burn on your lats. The reason I say this is I found I had a tendency to not extend fully and continued to maintain constant muscle contraction. When you do that, you don't allow the muscle to stretch fully and get the best workout on that muscle possible. This goes for all resistance exercises not just on a pullup/lat pull down.
The Challenge is a straight up push/pull workout and the only slight amount of anything different is the warm up and cool down, but that amounts to a little over 4 mins of the workout. The burnout section at the end of the 4 rotations went better for me and I was able to do more cycles of the pullup/pushup sets. I changed it up a bit as a single pullup and 3 pushups go with one cycle and you continue this pattern for the entire 2.25 mins. I decided to do 3 pull downs with the bands because 1 is not enough, so I did 3 on the pull downs and 3 on the pushups for the burnout. It felt good not to be able to do pushups at the end.
I enjoy the soreness of a good workout. I have to say as a guy, The Challenge will probably always be my favorite workout. CVX tomorrow, so watch out shoulders you are next.
On the second 2 rotations I had to decrease my pullup number by 5(I use the bands) but was engaging that isometric hold with each one. I also find that if you fully extend the arms, you get a much better burn on your lats. The reason I say this is I found I had a tendency to not extend fully and continued to maintain constant muscle contraction. When you do that, you don't allow the muscle to stretch fully and get the best workout on that muscle possible. This goes for all resistance exercises not just on a pullup/lat pull down.
The Challenge is a straight up push/pull workout and the only slight amount of anything different is the warm up and cool down, but that amounts to a little over 4 mins of the workout. The burnout section at the end of the 4 rotations went better for me and I was able to do more cycles of the pullup/pushup sets. I changed it up a bit as a single pullup and 3 pushups go with one cycle and you continue this pattern for the entire 2.25 mins. I decided to do 3 pull downs with the bands because 1 is not enough, so I did 3 on the pull downs and 3 on the pushups for the burnout. It felt good not to be able to do pushups at the end.
I enjoy the soreness of a good workout. I have to say as a guy, The Challenge will probably always be my favorite workout. CVX tomorrow, so watch out shoulders you are next.
Wednesday, January 1, 2014
Day 20
As I sit here posting my accountability for today's workout, which by the way was: Week 2, Day 3 X3 Yoga done. Phew! I had to get that out. Anyway, I sit here and watch the Today Show and all the segments about the new year, one in particular just caught my attention. The idea that having resolutions is pipe dream for most.
We set our resolutions before midnight on the 31st, then after recovering from our holiday experience we set out with the best intentions to follow through. 365 days is a long time and most usually throw in the towel after 14 days or so. Some study done in 2012 (sorry I can't source the study) stated that around 45% of people fail by the end of 2 weeks after the new year and 88% fail before the end of the year. That means that only 12% actually follow through with their resolutions to the end of the year. Why is that? Are the resolutions too tough? Are we just too lazy or full of apathy that we can't do it? I don't know what every person's reasons are for not staying committed on their own resolutions. I only know why I don't follow through with things including resolutions.
The reason I started down this path was the Today Show segment about keeping resolutions. The guest said something he has people doing including himself and his family is choose a word. Instead of trying to remember all these many things you want to change within yourself, just choose a word that best describes what you need to do for you. It takes some personal insight and probably some time to really sit down and think about what you really want to change about yourself. Examples of words were: Focus, Pray, Believe and Present(ie: being in the present not a gift). The idea is that you pick a word that best describes what you really need to do and just focus on that word. Now I am sure you can expand this to multiple words if you're great at doing resolutions. One word is good for me because it affects so many things.
Change. That will be my one word for the year. I don't necessarily mean change in occupation or residence, but that is a form of change. I mean more of a change internally. Changing your attitude, your outlook, the way you treat yourself and others for a start. Change is a word that we throw around but to affect REAL change, you have to commit to it. If you want to change the way you are perceived by others, you have to change the way you treat them. Old saying time, "You catch more flies with honey than with vinegar". I feel that for my personal growth this year, I will have to change.
I have started my change by eating better and exercising. I am reinforcing my change by posting about it daily. I have no idea who if anyone reads it. I don't do it for others, but rather for me. It is my personal accountability to myself. I also post for accountability within a group of people that are looking for my support as I am for theirs. We all need accountability on some level for all our changes that we are trying to make. I suggest you find a way to keep yourself accountable and remember if you lie about it, you are only lying to yourself and you will only let yourself down in the end.
I think the line from Bruce Almighty at the end of the movie sums it up well. "Be the miracle!" No matter what, YOU will have the most affect on how your resolutions will end up this year. Whether you pick a word or have a list, it's up to you to, "Be the change you want to become." You want to be positive, then be positive. You want to be healthy, then be healthy. You want to stop smoking, then be a nonsmoker.
Today is a new day, so be the change you want to become.
We set our resolutions before midnight on the 31st, then after recovering from our holiday experience we set out with the best intentions to follow through. 365 days is a long time and most usually throw in the towel after 14 days or so. Some study done in 2012 (sorry I can't source the study) stated that around 45% of people fail by the end of 2 weeks after the new year and 88% fail before the end of the year. That means that only 12% actually follow through with their resolutions to the end of the year. Why is that? Are the resolutions too tough? Are we just too lazy or full of apathy that we can't do it? I don't know what every person's reasons are for not staying committed on their own resolutions. I only know why I don't follow through with things including resolutions.
The reason I started down this path was the Today Show segment about keeping resolutions. The guest said something he has people doing including himself and his family is choose a word. Instead of trying to remember all these many things you want to change within yourself, just choose a word that best describes what you need to do for you. It takes some personal insight and probably some time to really sit down and think about what you really want to change about yourself. Examples of words were: Focus, Pray, Believe and Present(ie: being in the present not a gift). The idea is that you pick a word that best describes what you really need to do and just focus on that word. Now I am sure you can expand this to multiple words if you're great at doing resolutions. One word is good for me because it affects so many things.
Change. That will be my one word for the year. I don't necessarily mean change in occupation or residence, but that is a form of change. I mean more of a change internally. Changing your attitude, your outlook, the way you treat yourself and others for a start. Change is a word that we throw around but to affect REAL change, you have to commit to it. If you want to change the way you are perceived by others, you have to change the way you treat them. Old saying time, "You catch more flies with honey than with vinegar". I feel that for my personal growth this year, I will have to change.
I have started my change by eating better and exercising. I am reinforcing my change by posting about it daily. I have no idea who if anyone reads it. I don't do it for others, but rather for me. It is my personal accountability to myself. I also post for accountability within a group of people that are looking for my support as I am for theirs. We all need accountability on some level for all our changes that we are trying to make. I suggest you find a way to keep yourself accountable and remember if you lie about it, you are only lying to yourself and you will only let yourself down in the end.
I think the line from Bruce Almighty at the end of the movie sums it up well. "Be the miracle!" No matter what, YOU will have the most affect on how your resolutions will end up this year. Whether you pick a word or have a list, it's up to you to, "Be the change you want to become." You want to be positive, then be positive. You want to be healthy, then be healthy. You want to stop smoking, then be a nonsmoker.
Today is a new day, so be the change you want to become.
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