What I Am Working On Now

More on protein, veggies and fruits.

I am enjoying dancing as my cardio exercise the past weeks.  I join Zumba and Body Jam.  I am loving the moves! 

I am also working on my triceps and core - my belly specifically.  I do strength training after my cardio.  

And here's one video I just discovered from the YouTube channel of Steadyhealth.  I have started giving time again on my belly exercises and will start on these tomorrow. 

This I learned/validated after all these years at the gym:

1.  Maximum duration of exercise should be one hour and a half. More than that, muscles are wasted because cortisol are produced which eat away muscles.  - Please just browse Google if you want to know more about this. :) 

2.  It's better to take a bath right after an exercise because pores are open.  Skin are thoroughly cleansed. (I read about this before I know but I still rest a while before freshening up after a workout.)

Anyway, here's the video to flatten your belly. LET'S DO THIS! 

Back to Monitoring

Just a quick post. 

Yes, I was able to lose 1 lb in the last two weeks but my fat percentage also decreased by almost 2 lb.  Good enough but there are still lots to do. 

DISCIPLINE. 

I already bought veggies and fruits to munch on.

Target: 2 lb by November 13. 

DISCIPLINE. :)

Getting Back on Track

I went to the gym yesterday, a Saturday.  I took the opportunity of a few hours at the gym because my daughter has a tutorial class at school for two hours. And the great thing is she also wanted to go to the gym after.

I did my core exercises in the morning because I know my time at the gym after lunch won't be all mine as I will be assisting my daughter with her very first visit at the gym.  :)  I'll be talking about her gym experience in my other blog, Life Bliss.  

What I wanted to share here is how I appreciate one of the trainees at the gym.  He's new and I am guessing he is a trainee.  I am also thinking Fitness First has a new program which is more customer or client friendly.  I don't know if this is only a local (meaning just in the Philippines) customer program or it applies to FF world wide.  The shirt of the new PTs have a print which goes like they can answer questions if there's anything we (clients) need to ask. I forgot the actual print.  I'll check tomorrow.

Anyway, one trainee observed what I did using the triceps pulley.  He said I was doing it wrong. The load is too heavy for me.  I set my load at 12 kilos.  The PT said my back gives all the unnecessary push.  He asked me what I am working on.  I said I want to build upper arm muscles.  

I want toned arms and body. I need to do my exercises properly. 

He taught me the proper way to tone my arms.  

He set the load at 5 kilos.  He made me do 24 reps, 5 sets. Oh boy, yes, I felt the muscles really working.  He taught me the proper way of doing it - upper arms on my side, forearms moving up to chest level and bringing them down straight.  

Thank you. He said I'm free to ask. Oh, yes, I will. :)

Here's what I did yesterday using the triceps pulley. 

I want toned arms.

24 reps, 5 sets, triceps push down

I can't wait to reach my desired weight of 112 lb with fats and muscles in all the right places.  But patience and discipline are important ingredients in reaching my desired weight.  

Better Now, Aiming for the BEST Though

I weighed in last October 10 and I was really happy because I lost 1.2 kilos or 2.6 lb. Really happy. :) Fat mass, fat %, BMI, metabolic age all improved. :)

Today is October 16, a week from the last time I weighed in. I will weigh myself again on October 19, Friday. I want to lose another 2 lb. I am doing good in my exercises but I cannot say the same thing with my food intake.

Oh yes, I have to say I have managed to lessen my chips and rice. But I still eat before sleeping. This is wrong. But I am encouraged to do my best. If I was able to discipline myself then, I have no reason why I cannot do the same thing now.

Eye on the prize, 112 lb.
By end of October, I should be weighing 129 lb.
By end of November, I should be weighing 121 lb.
By end of December, I should be weighing 112 lb. 

2013 is maintenance for my 112 lb. :))) Excited again! :)

DISCIPLINE. Now I have to manage my daily menu.

----- Exercises I did today:
1 hour of Body Combat
1 hour of Body Balance
1 hour of Core Exercises

What I ate so far:
1/2 cup of steel-cut oats with banana and brown sugar from Jamba Juice.
1 small pouch of Avocado chips, bbq flavor from Healthy Options.
palabok from Red Ribbon
2 cups of coffee
lots of water
1/2 cup white rice s
tir fried beef
small chicken empanada

I know that's a lot already. But believe me, that's more managed compared to the previous weeks. But I know I have to do better. And I will. :)

Eyes on the Prize

Seriously now, I'm going back to strict food management.  I gained weight.  I am now at 135 lb or 61 kilos.  My goal is 112 lb or 50 kilos. Yes, I have to convert that, haha. I'm used in in lb as my unit of measure but my gym uses kilos.

Anyway, I'm watching what I am eating.

I am proud to say I did not have bad carbs yesterday, well not so much.   I did not have all good foods yesterday but it was better than the previous days.

Breakfast:

- banana

- four seasons tea

After 4 hours, around 10:30 AM:

 - 2 pcs of pancakes with butter

 - coffee with cream, white sugar

 - 1 pc, 2 inches papaya

 - 2 small sausages

Afternoon snack:

 - popcorn cheese flavor

Dinner:

 - Banana

 - 3 pcs KFC fries

 - 1 pc KFC fun shots

 - 2 pcs toasted wheat bread with butter

 - 1 cup of coffee

 - fit and right, 1 small bottle

They aren't as healthy as I want them to be but a lot, lot better.

Pat on the back for me for not being tempted to eat:

 - leche flan which the hubs bought

 - cake

 - rice and adobo

I had a pretty great workout too yesterday:

 - Strength - weights

 - Core 

 - Cardio - treadmill, Body Combat

 - Body Balance

This morning though I had:

- half a cup of white rice

- 3 pcs chicken leg, adobo

- 1 cup of coffee

    

It's a whole day, I can do this. I will discipline myself again in eating. :) 

*Eye on the prize - 112 lb! 

Oh yes, it's lb and not lbs. :)))

       

Doing It Right Again

Because of the erratic schedule 2 months ago, I was not able to go to the gym regularly and if I do, it was on a very limited time.

I find myself a little lazy now to attend to my gym sessions. But I know and I really do want to continue my exercise habits at the gym, I need to motivate myself. I am making new goals and sticking to them. I get so motivated whenever I have goals to pursue.

Since I gained a few pounds, I mean to shed them all off. Eating is my number one "enemy" the past months. Cakes, ice cream, white rice, butter, chocolates, cookies, processed foods.

I started today. No rice, nothing fried. Oh yes, I did eat some junk - maybe 500 g of fish crackers but that's just about it. I loaded up my food storage with fruits and that's what I am going to eat. today and onwards till I reach my goals. And then I gotta maintain this again.

Last week I weighed in and I was at 131.6 lb but my fat mass fat % was down 2 lbs, only 28% now. That's some good news. But I need not kid myself. I am slowly gaining weight. I have to go back to a healthier life style if I want to reach and maintain 112 lb through regular exercise and proper eating.

What I had today so far:

2 large bananas
500 g fish cracker
1 cup of coffee with creamer and brown sugar
1 wheat bread with 2 teaspoons of peanut butter
Fit n Rite, 2 bottles

I'm preparing some hard boiled eggs with light mayonnaise for my snack and in-between foods. Plain oats only tonight.

Yes, going cold turkey again. If was able to do this when I was 1t 175 lb, I can very well do it now that I'm 131 lb.

EYE ON THE GOAL: 112 lb, firm muscles, 20% to 22% fat mass percentage, eat the right foods, regular exercise.

In my next post here, it won't be about failed initiatives but improvement towards my goals. :)

Face Up!

Okay, so I went to the gym yesterday after a few days of absence because it was that time of the month. I had a pretty good workout if I must say that. But the fact is, I gained a pound in exactly two weeks.

What I notice with some people, including some friends, is the denial that they are gaining pounds. Others still say they are sexy or thin and they believe it even if looking at them, they obviously gained weight from the ideal weight they already achieved. So they continue to be in denial and one day, they just woke up, there are back in the XL (or more ) size again.

So the first rule is DO NOT BE IN DENIAL. ACCEPT THE FACT THAT YOU MISSED ON EATING OR EXERCISING PROPERLY SO YOU ARE GAINING UNWANTED POUNDS AGAIN. (Repeat on the UNWANTED POUNDS.)

It's only you who can feel the difference so be true to yourself. I keep asking my daughter and my husband, and even my friends, if I have gained weight. They keep on saying no. Yes, looking at me, properly clothed and all, it seems I did not gain weight.

But I should know how a few pants got a little tighter. Sure, I still wear the same medium size but they definitely got tighter on the waist. I have some flags in my mid-section. I eat a lot of rice and sweets. Those are facts.

I need not ask anyone if I have gained weight. The scale said so. It's just not about visuals but it's about what is happening in my body.

Currently...as of April 30, 2012:
Weight: 130.6 lb
BMI: 24.3
Fat %: 28.7%
Fat Mass: 37.4 lb

My BMI is still is in the maximum range for normal weight. My fat % is over by 1.7%. My fat mass is 3 lb over. I SERIOUSLY NEED TO WORK ON THESE NUMBERS.

How? By eating properly. I exercise but I don't eat properly these days. Celebrations and other excuses will have no end. May I please go cold turkey again. NO EXCUSES.

SMART, that should be my goal.
SPECIFIC. MEASURABLE. ATTAINABLE. REALISTIC.TIME BOUND.
SPECIFIC. MOTIVATIONAL. ACCOUNTABLE. RESPONSIBLE. TOUCHABLE.

Long term goals:

Weight: 112 lb
BMI: 21
Fat %: 20% - 22%
Fat Mass: 23 - 25 lb

When do I achieve these numbers? By the second week of July, 2012.
Action Steps: Eat the right kinds of food. Exercise properly. Be disciplined in both.

Short term goals:
Weight: 122.6 lb
BMI: 22.8
Fat %: 25%
Fat Mass: 33 lb

When do I achieve these numbers? By the end of May 2012.
How do I achieve them? Same answers in my question for my long-term goal.

Except for the BMI, I did not use any calculations with my desired fat % and fat mass. I based them on my previous records when I was at the weight indicated in my short term goal. For my long-term goals, I used the numbers indicated in the minimum range for my age, height and desired 112 lb.

I will go back to how it was that I exercise 6 times a week. If I won't be able to go to the gym, I will exercise again regularly at home. I started today by exercising at home.

I thought these would be easy but they're not. My favorite though is the Plank Knee Tucks. I will do these everyday for two weeks and then switch to other exercises.



So help me, God, reach my goals.
Day 1 is May 1.

Quick But Quality Workout

I went to the gym yesterday but I had to make it quick because I needed to be home as soon as possible. I just feel good because it was a great workout. I therefore conclude it is not really the length of time one stays at the gym and do the exercises. It's more on the quality.

I think it's also on the momentum. I did not rest much in between different workouts. I found this is better for my endurance as well as maintaining my heart rate. I burn more calories if I limit rests in between sets for like 10 to 20 seconds.

I had core exercises and weights. I did not do much cardio vascular exercises as my activities after the gym can replace them. I just needed to stretch, do weights and do my core. I feel the firmness of muscles in my mid-section. I love it!

Now an update on my 112 lbs goal. I am 17 lbs away from my goal. My weight is not moving because my diet is a seesaw. Geez I need to be more DISCIPLINED. That's all I can say for now. I'M WORKING ON IT. Promise. I need to lose 8 lbs for the month of April. 121 lbs for April. I CAN DO THIS AGAIN!

Abdominal Exercises at Home

Since I might not be able to go to the gym five times a week this summer because of a lot of activities lined up, I deemed it necessary to exercise at home just like I used to. I can do some abdominal exercises or other workouts at home which do not need equipment. I browsed YouTube for some relevant exercises I can do.

I fought off laziness late this afternoon to do some of these. It was raining hard and we know that if it's raining it's just great to sleep, lie down, watch television and eat. I am thankful that I conquered all these. Maybe because I had the momentum. I was able to do the things I set out to do today. I can't put off exercising.

Airbike: I have been doing this for quite some time. I stopped to avoid muscle building complacency. I'm doing it again after several months of doing other crunch workouts. It's not that easy for me but I challenge myself into doing at least 3 sets of this, 40 reps.


Alternate Heel Touches: I learned of this exercise from one of the trainers in the gym during a free coaching session. Again, I haven't done this in ages. I checked the link on exercises for love handles and this is what I got. I did this too and will continue to do so for a month.


Buttups: I started to do planks again but this afternoon was the first time I did this with buttups.


Lower Abdominal Workout: This is the first time I did this which is why my back is kind of stretched right now. It's also good for balance. I like the effect on my abdominal and my thighs while I was doing this. I felt the firmness of the muscles.


I'll be doing more starting tomorrow. I really feel good exercising.

Working it Out

So what is happening. Let me get all these out of the way. Forget about the 29-Day Challenge I have posted on December last year. I am still pounds away from my desired 112 lbs. I have been eating cakes, chips, too much carbo, cakes, chips and cakes. I gained weight. I'm still in my ideal range but at the maximum end. I don't like that.

My clothes still fit me well, no worries, and thank you, really. BUT I have developed belly fat. Before it gets obvious and before it becomes a muffin top, I have to do something drastic about it NOW. Oh yes, I have to get rid of them. I want my flat mid-section back.

EAT RIGHT. Going cold turkey again getting rid of foods which my body does not need anyway.
1. No cakes.
2. No chips.
3. No chocolates. (Sorry Magnum, I will pass until I have seen improvements in my weight.)
4. Rice at least 2x a week and that's only brown rice, half a cup at the maximum. Only for lunch.
5. Strictly back to fruits, protein, vegetables, high-fiber foods, low-fat milk - in moderation.

EXERCISE PROPERLY. I have been going to the gym regularly, no question about that. I have not really been absent for a long time. The most is 3 days straight when I have my period. I exercise 5 days a week on the average. This summer I will be spending a little less time at the gym because of a lot of work to attend to - around 3-4x a week and that is with so much effort. I will see to it though that it will not go down to 3x a week. And the exercises will be intense.

But then, yes, I will exercise even at home like I did before when I was losing weight. That was around middle of 2010. Problem solved.

1. I will find time to run, as in run in an open field and not in the treadmill.
2. Challenge myself more in my strength exercises.
3. Exercise at home diligently.
4. Find new exercises every two months that will help me tone my muscles.

I spent less time exercising on my own since the start of the year. For a change I joined group exercises. I attended Mind and Body sessions like Body Balance, Gentle Flow (which is not gentle at all) and Dynamic Flow. These are combinations of yoga, pilates, taichi and what have you. It's great for the core and I'm loving the challenge. I haven't attended these classes for a long time.

I also joined Les Mills exercises. I've been a regular participant of Body Combat and Body Pump. I took a break from my own strength and core exercises. I think this has slowed me down. It's just a theory but I was able to build more muscles and I was leaner when I was doing my own exercises. I guess it's because I am more focused with what I want to work out in my body.

I have gotten tired of doing group exercises that for like two weeks now I am doing more of weights and core exercises on my own. I can feel the real difference in the sense that I feel that the focused exercises I do give me better results. I will continue to do this as part of my effort to reach 112 lbs.

These are the latest exercises I did. Man, I thought they were easy. Not! But I am trying my best. I have to start somewhere. But tell you what, I enjoy the challenges these sets let me experience.

Single Leg Squat Reverse Fly with Ball

I had a hard time balancing my leg on the ball. But I got the trick finally. I have to slowly slide my leg until top of my foot rests on the ball. I still have to manage my balancing act with a 5-lb dumbbells my hands are holding.

Ball push-up

I was laughing at myself as I tried to kneel on the ball. Several times I almost fell. I had to stabilize the ball by letting my feet touch the wall so that I can better balance myself as I settle my thighs on top of the ball. I love this workout! My arms are having a hard time but I love the challenge.

These are just two new workouts I do. I started yesterday. Here's the link for more of the workouts I do - Drop an Entire Dress Size with This Speedy Strength Workout and Workout Moves for a Gorgeous Body.

Lastly, for all these efforts to work...DISCIPLINE. Amen.

Oh, yes, Day 1 of my vow for EATING RIGHT AND PROPER EXERCISE starts tomorrow. I already bought me frutis! I will chronicle here, yes, in my face, I have to see my progress. I want to do this so bad! Hello toned muscles!