I'm DONE! Not for my entire life of course, but just for today ;)
I finished my second round of Insanity (adding on top of it P90X resistance training, yoga and a hell of a lot more ab workouts than is probably useful) and am, still, in the best shape of my life. Not even when I was playing sports as a teenager have I been in this good of shape.
Insanity changed my life, and I am never going back! Going forward is the only way I can continue to live my life in the best way possible.
It started out as a journey to look better, but in the past 4 months I have reached that goal (and set new ones). I look better, FEEL better, eat healthier, have more confidence, more energy and an entirely different outlook on life.
The change was so simple that I don't know if I can explain it to anyone properly. Simple but hard, of course - as is anything that is worth having.
I can never go back to the way I was. It is not a choice, a habit I can break or a routine I have an option of denying. It is now a lifestyle!
Thank you Shaun T, Tony Horton, Tom Venuto, Beachbody.com and all the people who supported me along the way!
Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts
Saturday, May 14, 2011
Monday, May 9, 2011
Overtraining
My Abs Hurt.
I know this is usually a good thing, but my abs hurt so much that it was making me almost throw up while I was working out. This is never a good thing, especially when you are doing it for multiple hours a day haha!
For the past month I have been doing ab or core work every day whether it be specifically targeted ab work (5/7 days) or just passive core work (7/7 days) and it finally got to me. My lower abs were so fatigued and for some reason were flexing so hard that it was making me sick.
This is my first foray into the world of overtraining and I definitely do not like it.
After taking a couple days (read: three) specifically targeted ab work it seems to have improved. I have slowed my secondary ab workouts down to once every second day instead of every day minus my rest/recovery days so I am hoping this works better. It is the first time my body has let me down since January 6th when I started to better myself!
Getting deeper into the realm of fitness you and I are bound to hit walls, plateaus, and (mental) road blocks but you need to remember that tomorrow is another day and going forward is what REALLY matters, and not what is in the past. Did this really slow down my progress? Maybe a little, but for my overall goals it was just a hiccup along the way. Don't let these small problems knock you off the wagon, you've gotta keep on truckin!
I know this is usually a good thing, but my abs hurt so much that it was making me almost throw up while I was working out. This is never a good thing, especially when you are doing it for multiple hours a day haha!
For the past month I have been doing ab or core work every day whether it be specifically targeted ab work (5/7 days) or just passive core work (7/7 days) and it finally got to me. My lower abs were so fatigued and for some reason were flexing so hard that it was making me sick.
This is my first foray into the world of overtraining and I definitely do not like it.
After taking a couple days (read: three) specifically targeted ab work it seems to have improved. I have slowed my secondary ab workouts down to once every second day instead of every day minus my rest/recovery days so I am hoping this works better. It is the first time my body has let me down since January 6th when I started to better myself!
Getting deeper into the realm of fitness you and I are bound to hit walls, plateaus, and (mental) road blocks but you need to remember that tomorrow is another day and going forward is what REALLY matters, and not what is in the past. Did this really slow down my progress? Maybe a little, but for my overall goals it was just a hiccup along the way. Don't let these small problems knock you off the wagon, you've gotta keep on truckin!
Sunday, May 1, 2011
Exercise & The Brain
So today I was having an off day after having to leave the wilderness - though it was only just east of Barrie I was still surrounded by trees, water and wildlife. I always have trouble coming back to the city after being in such a peaceful place it seems. Not to 'toot my own horn',as one of my grandparents would say, but I rarely have a day where I don't actually WANT to work out.
Today was one of those days, sadly. I did, however, push myself to work out and that's what this bloggg is about! I even had trouble getting motivated through my warm up which is even more rare, but I pushed through anyways. When I finished the workout I felt great: accomplished, happy, proud that I had worked so hard (and sweat so much), and just had an overall better feeling emanating from myself. I then wondered why this was? It didn't take me long to find out, it seems.
I usually read up, blog and research about physical benefits of nutrition and exercise so my foray into the psychological aspect of it was a new one. It also took me in a direction I didn't expect: depression. I am by no means a depressed person, but like I said earlier everyone has off days. Anxiety also comes into play, but though that was contributing factor today as well, the following works to improve both problems.
Key Components: Endorphins & Anandamide
Endorphins have long been known to be the body's natural pain reliever and antidepressant and are released as a result of exercise (and can actually be found days later in the body after you stop exercising). Anandamide is synthesized in the body from essential fatty acids (which I wont get into here) and being up at the cottage I of course didn't have my Omega 3-6-9's with me nor did I eat any fish while I was there, so this could be partly to blame for my bad mood. Endorphin production occurs during long, strenuous workouts and production is increased more when muscles use up their stored glycogen - which is after about an hour of high intensity training (care of Insanity ;]). This creates what is called the 'runners high' or the happy sensation once you finish.
Sooooo many people use the excuse that they are having a bad day, feel crummy or plain just don't feel like exercising. I guess now those excuses won't fly with me anymore - hah! One more excuse down you fat world of ours.
Today was one of those days, sadly. I did, however, push myself to work out and that's what this bloggg is about! I even had trouble getting motivated through my warm up which is even more rare, but I pushed through anyways. When I finished the workout I felt great: accomplished, happy, proud that I had worked so hard (and sweat so much), and just had an overall better feeling emanating from myself. I then wondered why this was? It didn't take me long to find out, it seems.
I usually read up, blog and research about physical benefits of nutrition and exercise so my foray into the psychological aspect of it was a new one. It also took me in a direction I didn't expect: depression. I am by no means a depressed person, but like I said earlier everyone has off days. Anxiety also comes into play, but though that was contributing factor today as well, the following works to improve both problems.
Key Components: Endorphins & Anandamide
Endorphins have long been known to be the body's natural pain reliever and antidepressant and are released as a result of exercise (and can actually be found days later in the body after you stop exercising). Anandamide is synthesized in the body from essential fatty acids (which I wont get into here) and being up at the cottage I of course didn't have my Omega 3-6-9's with me nor did I eat any fish while I was there, so this could be partly to blame for my bad mood. Endorphin production occurs during long, strenuous workouts and production is increased more when muscles use up their stored glycogen - which is after about an hour of high intensity training (care of Insanity ;]). This creates what is called the 'runners high' or the happy sensation once you finish.
Sooooo many people use the excuse that they are having a bad day, feel crummy or plain just don't feel like exercising. I guess now those excuses won't fly with me anymore - hah! One more excuse down you fat world of ours.
Monday, April 25, 2011
Exercising on an Empty Stomach
I am one of the lucky ones who was able to score Monday off (yay!) so I woke up at around noon and decided to workout then. I think it was the combination of the lack of glycogen stored in my muscles and the fact that Insanity Max Interval Plyometrics was voted the hardest workout of the series that made me sweat puddles onto my floor. Literally. I had to mop the floor after Insanity mopped the floor with me! What I am getting at is that there are plenty of pro's and very few con's to working out in the morning before you've had anything to eat
Con's - Time
This is the killer for me. I already wake up at 5:30AM to get to work for 6:30-6:45 so waking up at 4:00AM every day just isn't realistic. Sadly, this is the reason I usually don't do it in the morning
Pro's - Increased Ketosis, Less Blood Glucose, Speeds Up Metabolism
Ton's of pro's for working out in the morning. Due to low blood glucose (as you have just fasted for - hopefully - at least 8 hours) and lower glycogen stores in your muscles your body will turn to Ketosis earlier for energy. You may find that you 'bonk' quite quickly in morning workouts, but if you push through it will be worth it! Your body will turn to fat to make energy for your muscles to use while it conserves most of your blood glucose to fuel your brain. Faster ketosis = more adipose tissue lost during a workout (and afterwards) which is what everyone wants, right? It also has the effect of jump starting your metabolism for the rest of the day which is nothing to scoff at.
Fastest way to get a 6 pack is to work out on an empty stomach!
Con's - Time
This is the killer for me. I already wake up at 5:30AM to get to work for 6:30-6:45 so waking up at 4:00AM every day just isn't realistic. Sadly, this is the reason I usually don't do it in the morning
Pro's - Increased Ketosis, Less Blood Glucose, Speeds Up Metabolism
Ton's of pro's for working out in the morning. Due to low blood glucose (as you have just fasted for - hopefully - at least 8 hours) and lower glycogen stores in your muscles your body will turn to Ketosis earlier for energy. You may find that you 'bonk' quite quickly in morning workouts, but if you push through it will be worth it! Your body will turn to fat to make energy for your muscles to use while it conserves most of your blood glucose to fuel your brain. Faster ketosis = more adipose tissue lost during a workout (and afterwards) which is what everyone wants, right? It also has the effect of jump starting your metabolism for the rest of the day which is nothing to scoff at.
Fastest way to get a 6 pack is to work out on an empty stomach!
Sunday, April 24, 2011
Drinking Sucks.
After just sluggishly finishing Insanity Max Cardio Conditioning at 10:15PM and hating every second of it I am determined to NOT go through that again. This isn't me saying 'I'm never drinking again' but just that I am not going to drink as much. I got absolutely demolished and wasted most of my day away in bed recovering from ridiculousness.
But even a wicked hangover cannot stop me from working out, so I finished one of them and will be doing another in an hour (at about midnight). It sucks working out hungover. Your body is still trying to recover from the poison you put into it. Alcohol also stops your body from burning fat: it turns into acetate and your body uses that as fuel instead of turning adipose tissue into energy.
Why, why did I do this to myself?!?!
But even a wicked hangover cannot stop me from working out, so I finished one of them and will be doing another in an hour (at about midnight). It sucks working out hungover. Your body is still trying to recover from the poison you put into it. Alcohol also stops your body from burning fat: it turns into acetate and your body uses that as fuel instead of turning adipose tissue into energy.
Why, why did I do this to myself?!?!
Fitness While Travelling
Well here I am and over a week has passed since I last blogggggged. Not very bloggerish. Anyways, I just returned from a trip in North Carolina, South Carolina and Georgia and without getting too much into it it was amazing. Hospitality in the south is second to none! But that is neither here nor there, now is it? Anyways, it was douchealicious to try to workout while traveling, but I still managed to fit in 15 or so workouts!
Waking up early is key. Daily I woke up before the rest of my family (as it was a family trip) pulled out my portable DVD player and speakers (a lifesaver!) and pressed play. Not only does getting up in the morning and working out burn more fat (as your body needs to turn to your adipose tissue earlier than if you had been eating all day) but when you're away this is probably the only time you are going to get it done. My goal this week was to try to finish 80% of my workouts and since I only missed one, I think I surpassed that!
Food is another story though. Ohhhh southern food.......Ohhhh American sized portions... buffets are also the devil! I always at well during breakfast, usually ate ok during lunch and it was hit or miss during dinner. I only had red meat once (yay me) but I did definitely eat double my caloric intake for the day during one buffet meal. The buffet was literally a sailboat. Actually, three of them. I didn't see much of a physical change this week as I have been seeing in the past. This is where the 80/20 rule comes in!
80/20 Rule: 80% of weight/bodyfat loss will come from following a meal plan consistently, while 20% will come from tweaks to this. 80% of your results will come from nutrition whereas 20% will come from actual exercise. The last one people may have a hard time believing but you can exercise all you want and unless you have ectomorph genes (aka superfast metabolism) you will never get results. You NEED to eat well, often, and with a daily calorie deficit or it just wont happen! This is the reason my results were so so this week, sadly. Usually people who fall off the fitness wagon are struggling to shed the fat because they are still following (or not following rather) their old eating habits. Calories in = calories out and you need to have less on the 'in' side if you want to go down a waist size! I didn't this week, but now I can for myself just how important it is =)
Waking up early is key. Daily I woke up before the rest of my family (as it was a family trip) pulled out my portable DVD player and speakers (a lifesaver!) and pressed play. Not only does getting up in the morning and working out burn more fat (as your body needs to turn to your adipose tissue earlier than if you had been eating all day) but when you're away this is probably the only time you are going to get it done. My goal this week was to try to finish 80% of my workouts and since I only missed one, I think I surpassed that!
Food is another story though. Ohhhh southern food.......Ohhhh American sized portions... buffets are also the devil! I always at well during breakfast, usually ate ok during lunch and it was hit or miss during dinner. I only had red meat once (yay me) but I did definitely eat double my caloric intake for the day during one buffet meal. The buffet was literally a sailboat. Actually, three of them. I didn't see much of a physical change this week as I have been seeing in the past. This is where the 80/20 rule comes in!
80/20 Rule: 80% of weight/bodyfat loss will come from following a meal plan consistently, while 20% will come from tweaks to this. 80% of your results will come from nutrition whereas 20% will come from actual exercise. The last one people may have a hard time believing but you can exercise all you want and unless you have ectomorph genes (aka superfast metabolism) you will never get results. You NEED to eat well, often, and with a daily calorie deficit or it just wont happen! This is the reason my results were so so this week, sadly. Usually people who fall off the fitness wagon are struggling to shed the fat because they are still following (or not following rather) their old eating habits. Calories in = calories out and you need to have less on the 'in' side if you want to go down a waist size! I didn't this week, but now I can for myself just how important it is =)
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