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.

Prologue: The 28 Day Challenge

What exactly is this about?

It's my 28-Day Challenge of no rice, no sweets (cake, chocolates, for example), no chips. I will do a low-carb diet again. Why? The obvious answer is I gained a few pounds. I am now 124.4 lbs, still in my ideal weight but I am focused on maintaining 112 lbs to 115 lbs. My fat mass is 1.2% over my ideal fat mass of 27%. I am focused on going back to my 23% - 24% level. These are non-negotiable now.

Am I crazy and unrealistic that I will do this challenge on the month of December? Maybe. But portion control and balanced diet do not need to be month-specific. I CAN DO THIS. It's not like I will not eat nor will I starve myself. I never did that when I was still losing weight, how much more now that I am in maintenance mode.

And so starting tomorrow I will plan what I eat and will chronicle my progress both in my diet and in my exercises. I have been loyal to my exercises but it's the diet again that I oftentimes slip. Again, DISCIPLINE.

This is one of the major things I will focus on the last month of 2011. I CAN DO THIS. WILL POWER. DISCIPLINE. EYE ON THE GOAL. So help me, God.

Zumba

I heard of Zumba months ago (but reading about it, it actually started early 2000). It was (and I guess still is) popular among people who love to exercise through dancing. I was not to keen on this one. I don't know. I did join retro dancing group in my gym when I was just starting with my workout at the gym. I was heavy then at 165 pounds thereabouts. I cannot do much exercises back then. Or maybe more like I do not want to. I was a gym newbie.

So anyway when I finally decided that I need and want to lose weight I am going to be strict with my diet and will try different workouts my body just need to lose fat and develop muscles. It worked for me. I explored weights and high intensity cardiovascular exercises like body pump an body combat. I enjoyed them immensely.

When I got leaner and leaner I became more daring with my exercises. I had the courage to do increase weights. I checked the internet for more workouts which can steadily tone my muscles.

In other words I forgot all about dancing. That's not anymore what my body needs. I may sound mean but when I take a look at Latin dancing group exercise now as well as retro, I see heavier women as well as older people. Wait, I do not discriminate. I was just thinking I have passed that stage in my gym life. I need more resistance training, more toning exercises.

As in any other new "in" thing, a lot of people were talking about Zumba when the world discovered it. As I have said, I was not interested. I need muscles. And I don't think I can get it from dancing.

BUT I have to admit though that I was curious to try it when my gym finally (as in after 48 years) launched it two weeks ago. I want to try and see how it will fit me.

I had a chance to try Zumba yesterday afternoon. The room was full to the brim! At the start I was telling myself "oh no, this is not for me". It started slow plus I was thinking the instructor was not that good.

I was wrong! Totally. The mood picked up a few minutes, maybe 10 minutes, after it started. I love it! I love Zumba not just because it's a good cardiovascular exercise but because I FEEL SEXY DOING THE DANCE MOVES. What can beat that? Know what? This particular dance is great to do with friends along. It's fun! I had fun. I know I will join Zumba class again, and again. My gym shirt was soaking with sweat like I dipped it in a bucket of water. It was great that I thought of taking with me another shirt.

Oh well, my curiosity paid off. Joining Zumba is one good experience in my gym life. :)

I'm excited to note that there are several kinds of Zumba offered to cater to a participant's needs and wants. I explored their website and learned that there are Zumba Gold, Zumba Toning, Aqua Zumba, Zumba in the Cirtuit, etc. There's even Zumba for kids - Zumbatomic. I wish Zumba Toning and Zumba in the Circuit will be offered in my gym. I have to ask that.

In the meantime I will be enjoying Zumba at least twice a week.

Here's one example of Zumba dance steps. I love the energy!

Do Not Overdo It

I forgot exactly when but it was sometime a week ago when I did join three intensive group exercises, one resistance training and two high-powered cardiovascular workouts. One back to back and the other one I had to wait for a few hours before the class started.

I did body pump back to back with body combat. After an hour and a half I joined RPM. I was exhilarated. I loved it!

The next few days I also stretched myself to doing two group exercises. I did body balance on one of those days to stretch my sore muscles.

But I got sick. Well not sick as in I had fever or I needed to just stay on bed. But I developed a terrible cold. It was not like how it was a week ago but I still have cold up to now.

I HAVE LEARNED THE OBVIOUS.
1. Do not overdo your exercises.
2. Change shirt and undergarment for every workout to keep the sweat off your back. My mom told me about this when I was little and even up to now. Why don't I listen.
3. Do rest if your body tells you so and even if it doesn't tell you so. There is such a thing as recovery time.
4. Do not push yourself hard in just one day. Manage your workouts such that in a week all your muscle groups have their fair share of exercises.

I did weights, RPM and core exercises yesterday. I started changing top before going to my next workout. Of course, I feel fresher and more ready to kick, box, jump. Sanitary too. Haha.

I am still not 100% free from cold, in fact I'm coughing a little today, but with enough rest, right food and drink, I'll be good before this short holiday ends.