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! 

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!

Core Exercise

So how has it been, my diet and my workout. I have to admit they are not as I have planned. I go to the gym but not as often as I do since I have to attend to a lot of things at home and outside the home. Mid-December up to today, I've been to the gym thrice only. I also cannot seem to manage my food intake. I am making the merry month of December an excuse to eat. I still don't eat much rice, a few times I do, but I have to admit I eat so much sweets and carbohydrates.

Having said all these, I am still bent on achieving the elusive 112 lbs. I will never surrender, haha. All I need is DISCIPLINE which I was able to do two years ago which I intend to do again at the start of 2012. I will forgive myself this last week of December from having cakes and loads of pasta but 2012, I will be strict again with my diet.

Yesterday I was the gym and did my own core exercises. It was intense! I am actually having sore muscles today. I incorporated new core exercises which proved to be effective. I did the first exercise featured in this video. It was not easy, it took some effort but I can feel my ab muscles contract.


I can't wait to go back to my normal gym schedule which is like four to five times a week. In the mean time, let me do my best in my workouts even at home.

Strengthening My Core

"Chains of habit are too light to be felt until they are too heavy to be broken." That was by Warren Buffet.

I have to relate that to how I eat the past weeks. I have not been eating mindfully. Let me rephrase that. I have been eating mindfully but always telling myself I will start the no-chips, less-carbo diet tomorrow. That is not good. Let me put discipline before I get startled with my weight. So far I'm still good. BMI is within range. Fat mass had gone down to almost 2 lbs. But lapses in eating junk foods are not good. Once in a while, sure, but it's getting more frequent.

I was asked by one of the trainers at my gym to try their core exercises. I think it's one of the requirements there to ask a client to try their exercise for the day. I obliged since this is for free and I can very well use this. It didn't take long.

I now have new exercises to do to strengthen my core. There's one exercise I found really hard to do and that is the side plank with leg lift. Boy, it was hard for me.


I have also checked youtube.com for more core exercises.


This should be easier for me.



It's a rainy Saturday morning. We will just staying home today. I'll discipline myself with so much eating the bad foods. I will do some of these core exercises for an hour.

Happy weekend!

Spinning

Finally, I had my first try at spinning yesterday. It came off like a sudden decision. I have been meaning to - in fact, I often check the RPM schedule and see if my time at the gym can accommodate it. But I always postpone.

Yesterday was a different story. I just thought about it while doing my pre-work out stretching. Just do it now. And I did! And I am so glad I finally joined the RPM class. Like what I have said in my Facebook status, after three years at the gym, I finally tried cycling. A little pathetic, don't you think? Haha.

Yes, it was not as hard as I thought it would be. I just had a minor blooper when I suddenly sat down without slowing down from biking on a standing position. It hurt a bit on the butt.

Overall I enjoyed spinning. Maybe it's new to me and maybe because it felt really good sweating it all out. It was my second day this morning joining the class. I can say that I put more effort this day and I already used the knob which controls the resistance.

I searched the web for more spinning tips. I am interested if I'm doing it right, the way I sit and stand and the way I set the cycling equipment.

Let me share a few things which will be helpful for beginners like me. From Indoor Cycling, Wikipedia:

The seat position must be right for the participant's height. The height of the seat should be in level with the hip when the participant is standing next to the cycle.

Horizontally the seat should be set in order for the front of the knee to be directly in vertical line with the ball of the foot when the pedal is pointing forward.[6] This results in a position where the knee is slightly bent at an angle between 25% and 35% when the leg is extended with the foot resting flat at the bottom of the pedal stroke.

Handlebar height can be adjusted for comfort; less experienced riders may want to set them higher to ease lower back discomfort. A reasonable reference point is to set it in level with the seat.

Warm up before spinning is very important too. And don't forget to bring your bottle of water and a good sweat absorbing towel. I look forward to my spinning classes. :)

Basic Abdominal Crunch

I weighed in a week or so ago and I was really happy about the results. I have maintained my statistics in the healthy range for my body type and weight but I have my personal goal that I want to maintain and sustain.

It was great to know I'm holding ground - body fat at 24%, body mass index at 22.4. This is great news for me. :) The more I am motivated to work out regularly and properly in spite of the busy work load - both at the office and at home.

The past weeks I have been browsing again on toning muscles and keeping belly fat off. I've watched a YouTube video showing basic abdominal crunches which really prove effective. I see a lot of men at the gym do this but I was thinking it might not be as effective as the reverse crunch I have been doing time and again.

But I did try the basic abdominal crunch. Weird, huh. I've been going to the gym and doing exercises for nearly three years now but I have not really tried nor paid attention to crunches. What I can tell you now is that I love it! My abdominals feel so tight and strong after every session of mat exercises especially after about 40 repetitions in 3 sets of abdominal crunches. My mid-section feels sore actually after.

I will do variations of crunches in the coming days. Now I'm doing it with feet flat on the floor, legs bent. I will try doing legs up, about 45 degree angle and about 5 to six inches from the floor.

Here's to more productive workouts!

*Picture from Getty Images.

Weight Training

There's an article featured in Yahoo's front page about working out backwards. I always read interesting write-ups about exercises as I want to be updated about the latest news or research on better way of doing exercises. But this surprised me a bit.

It says an athlete all this time thought it should be cardio first as a warm-up and then weights. Read Warm Up with Cardio, Then Go to Weights, Right? Wrong.

The trainer I had when I was starting my gym exercises have always instructed me to do cooling down with cardiovascular exercises. This is also what I have observed most people in the gym do. And this is also what I have been mostly reading.

There are also articles I have read that it does not matter what one does first or last and mostly, this is up to one's goals. "Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter?", it says here if the goal is increasing muscle size and strength, lifting weights should be first.

Lately I have limited time in the gym because of my work load. I used to be spending like two hours and a half (including stretching and freshening up) in the gym. But now I can do maximum of an hour and a half.

How do I manage now? I choose to do weights if there is a need to cut down on exercise time. And reading the article I noted here, "Warm Up with Cardio...", if there is an issue on time constraint, choose weights...

And if you only have 30 minutes total, go for weights instead of cardio. That sounds counterintuitive, since we feel sweating is "proof" we're losing fat. But you will lose a lot more fat by pushing and pulling weights and then going on a brisk walk in your neighborhood (or even at the mall). The guy or gal who is dripping buckets on the Stairmaster is getting a good workout, but you're likely getting a better one by getting sore and not getting soaked.

This is true for me. Yes, I noticed muscles developed faster in my upper limbs when I started focusing on weight training - both free weights and weights using machines. I looked leaner and muscles are showing on my triceps. I intend to look ripped and lean. I know there should be a special diet for this but I intend to achieve this look. See I said it twice.

I have been challenging myself to increase weight load every three weeks and do different weight training exercises. And now is the time to start on a diet that will help me look lean and ripped. There, I said it for the third time.

No Pain, No Gain

This is the first time after a long time that it feels like my limbs are being dismembered after a tough workout. I included a lot of different moves today in my exercise.

*I used medicine ball for a longer time for standing reverse wood chop, also for balancing seated twist. Instead of kettlebell (which my gym does not have), I used medicine ball for some swing moves for my arms.

*I did side plank.

*I followed instructions 2, 4, and 5 (not 7 as I mistakenly posted in my Facebook status), Six Moves to Six-Pack Abs.

All these on top of my usual strength training exercises. It feels good but I fell asleep as soon as I got home. Until now I still feel so stretched, lol.

Here are the exercises I tried to do from the article I mentioned above. The pictures were also lifted from that instructional.


This is the Helicopter Honer". Looking at the weights the model is holding, I think they are only a kilo each. I used 3 kilos for each hand. I might have overdid it? But it was a recharging move. I will definitely include this in my routine for the next couple of weeks.


"The Swimmer", I have been doing this for quite some time now without the ball. I squat and extend my arms back and forth.


So far this I find a little hard because I cannot keep still resting one foot/leg on top of the ball. I know I'll get used to it and I'll be able to find the perfect balance. But compared to the first time I tried this, I did better today. I was able to do full circles for both legs.

Till my next ordeal, haha. :) Will hit the sack now as I have a very important meeting tomorrow. Good night and happy valentine's!

Listen To Your Body

I went to the gym last Thursday but it was as if I just forced myself. I had a hard time doing all my workouts even if they were my routine. I felt like stopping in the middle of every workout. Of course I did not but I did lessen the number of repetitions and minutes from the usual.

I felt very sleepy. I did not feel like doing the stair stepper but I did. I just felt so tired after and not recharged as I normally feel after every exercise. Thursday for me was not a rewarding gym day. Forcing myself is different from challenging myself.

Muscle and Fat

I weighed in last week to find out that I retained my weight from three weeks ago. Hmmmm...I didn't quite like it. But my fat mass decreased by 1.4 lbs. That should be good. According to the trainers and from reading a lot of health and fitness articles, I know that I should be watching my fat mass and not just my total weight. It could be that one is losing weight but retaining fat. Muscles are not formed/maintained or the muscles are lost for some reasons I'm going to post in succeeding entries. This defeats the purpose of keeping a lean figure and a healthier body.

On the other hand, one could increase or retain weight compared to a couple of weeks but with a lower fat mass which means muscles are being formed and the fats are going away. Muscles are heavier but occupies smaller space hence one looks lean and firm but could be heavier. Whereas one looks flabby if fats are retained.

One clear indication that you are going in the right direction in terms of weight management is your measurement. Just check if your skirt or pants are getting all lose in spite of having the same weight. If they feel like they got bigger and you're shrinking wearing them, right on. Muscles are forming and the fats melted, to oblivion hopefully.

Body Balance

It's a good thing I attended body balance yesterday. I had second thoughts because the room was quite full already when I came in. The only vacant space was in the front row near the left side of the stage. I have to say I get conscious when I am in front especially in this kind of class because I am not confident with my moves.

Surprisingly I was not as conscious. I was confident of what I was doing. I just went for it. Like my motto for the past weeks now, JUST DO IT. I want to believe my self-confidence comes from the way my body is now. I have the right weight. It was easier for me to do the moves. I feel so light.

BODYBALANCE™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.

Crunch, Pump, Run

I am grateful, thankful that I'm consistently implementing my weight management plans. I've been dieting religiously and working out four to five times a week. I have been feeling the results. I want to jump for joy when I weighed in almost two weeks ago.  I am right on track of losing one to two pounds a week. I get commendations for it. I am really motivated doing my exercises. Three activities I added in my gym sessions.

One is doing the reverse crunch. Boy, this is hard, at least for me. I have been doing this for two weeks now. I can manage doing up to 30 by this time, 4 sets with sit-ups in between.

I recently included body pump in my gym activities. Wow! That really stretched me.  From Les Mills Global, "body pump is the fastest way to shape up and lose body fat. It’s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout".

And another milestone, for nearly three weeks now, I've been doing interval walking/running in the treadmill.

Buff Women

And by buff here I mean having good muscle tone.

I attended a body balance class today after my cardio and weights. I like all the instructress so far but this one we had today sort of inspires me. She has a very cool, soft voice. It was so effortless when she gave instructions for the next poses. Most of all, I like her body contour. I like how buff she is but not too muscular. She still looks like a woman with very toned muscles on her arms, torso and legs.

Hot Flow

I am happy to note that I was able to attend my first yoga class yesterday.  I thought I will not be able to make it on time but I was there fifteen minutes before the scheduled start of class.

It was supposed to be gentle flow but the yoga instructor mentioned that it will be hot flow.  The room's temperature was upped to 37 degrees (100 F).  I thought of leaving the room since this might be intended for advanced students.  I might collapse knowing my low tolerance for heat.

Morning Shift

My work schedule is hectic these days add to that the fact that I am still adjusting with the work load and the company's culture.  Even so, I vowed not to stall my personal endeavors.  I need a work-life balance, as I always say.  One of the things that recharge me is going to the gym.  I mulled over what is the best time to do my work out.  Is it in the evening after my work or is it in the morning before I go to work?

Of Leg Warmer and Head Band

We finally had our first day at the fitness center this morning. My husband and I enrolled in a gym a week or so ago. We just have to manage both our schedules so we can have at least the first week to go to the gym together.

My husband goes to the gym but he stopped late last year for various reasons, time being number one. He gained a considerable amount of weight for the last six months that even tying his shoelace proved to be a frustration at times. That belly is one big block. I, on the other hand, was encouraged to go the gym when I lost some weight because of my oral rehabilitation (adult braces in other words). It seems though I am gaining back those unwanted pounds for the last months.

Using the body composition analyzer, our body mass index, fat percentage, fat mass, etcetera were measured. I will not go into details but it's enough to say that we are overweight, especially yours truly. I need to burn a lot of my body fat to attain the desired weight for my age and height.