B's life

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This week I felt quite healthy, I kept off sandwiches, fast-food and processed food (microwave,etc…).

I stayed away from the usual weekly subway as I’ve learnt that the amount of salt in their sandwiches are quite high. A 12″ tuna sandwiche has around 6g of salt and you only need 9g. So basically if you’ve ate breakfast and dinner you’ve exceeded that amount.

I’ve also tweaked my program to include a mix of both after I’ve learnt that anaerobic exercise burns sugar that you just ate. So basically I have added a bit of weight lifting before my cardio on two of workout I’ve done this week. Also I started to do some home exercise such as crunches, weight lifting, press ups, russian twists (video), leg lunches and some shadow boxing (i should get a glove and pad when i get some more funds).

To warm up I just do some bicycle movement while laying on my back or do some on the spot run and shadow boxing. Same goes for my cool down. Then I do some stretches (here are some of them: http://exercise.about.com/cs/flexibility/l/bltotalstretch.htm )

I also found something that helped me get my head around weight loss/tone up. Basically when you start dieting you normally eat just below your daily BMR (mine is 2189 according to me new scale). You also learn that 1lb of fat is 3500cal. Now when you start eating less you start losing the pounds. But after a week you find that you are not losing anything anymore. This is basically telling you that your body adapted to the change. It taught itself to lower its burning rate to meet the new calorie intake. This makes you stable in your food intake and the only way to lose some is to reduce your food intake again which is dangerous. I also read that the only way to counter act this is to increase your activity, more specifically weight lifting and resistance training. These build muscle and that increase your daily burn as every 1lb of muscle burns 102 cal an hour. Therefore instead of lowering your burn rate you will increase your burn rate and then lower your body calorie intake by eating the same thing.

So basically mix diet with exercise to lose weight.

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This week’s aim is to lose 1-2kg from full frontal cardio while keeping a good diet running. i will also try to aim to sleep early and finish my book on nutrition.

To lose my 1-2 KG i am aiming to do cardio 3-4 times a week with at least 3km of running and increasing my slow run from 6km/h to 7-8km/h. Or increase my incline from2.5 to 3 or 4.

I will try to include some core exercise on the odd days but all my cardio this will should include at least 6-8min rowing. I will also aim on trying a new stretch move and keeping my stretch routine constant throughout.

This should do the trick in losing fat and gaining some core muscle.

I will also aquire myself a fat scale from Amazon or Argos. This will depend entirely on the shipping cost on amazon.

I will also try to venture into golds’ gym to see if they provide better equipment and service. But that will rely on parking space availability. I will also try to change my contract from 3months to yearly at fitness first Harrow so that it becomes cheaper on a monthly basis as I am clear now that my new hobby is health and fitness.

Health and fitness has now become my hobby as there is just more to running on treadmill is also understanding your body and what it can do. Its basically a cheap science to study. I read books and try out new things, and if it does not work I disregard it. what more its fun and I am winning on it.

The best part is that its the first time that I am enjoying my body and realise that there is a need for me to lose weight to gain social respect and point as our current society relies on the fitess between us to win. yes, I know it sounds like I’ve given in to it saying yes people on tv governs how we should all look. And it does people with high fat % on them are more likely to get a heart attack then someone with less fat. But I am not looking at the extreme fit people in the world that pukes to get thin. i look up to people who knows what they doing nutritionally and physically.

Well enough said for now, it seems im blabering too much.

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Today I’ve done some strength training all around. Here is what I have done:

• 10 min warmup
• 4 sets on lat pullups
• 4 sets on triceps
• 3 sets on triceps+chest pushdowns
• 3 sets on quad
• 3 sets on quad curls
• 4 sets on chest push
• 3min rewarmup
• 3 sets of crunches
• 3 sets of leg raises

It seems that I now need to increase activity on my core and find new techniques, I will try to save up and pay for a personal trainer to teach me some new activities to do to keep me at it for a few weeks so that I don’t get bored.

Today I ate 2/3 of an ice-cream and threw the rest away, I was just craving for one after dinner. So the ice-cream intake just came around 120cal (its the mini magnum with double caramel.

I also started to feel some joint pain, I might get some jointace.

I am also planning on getting a new pair of shoes tomorrow

Image by Mark Witton via Flickr

I wasn’t able to stick to my plan today as there were a lot of people at my gym but I did my cardios worth.

Here is my programme:

• 15 min Run/Jog/sprint max at 11km/h
• quick loosening of the leg muscles
• 4 sets of 12 on the chest (21kg)…seems a bit easy now but I will increase next week.
• 3 sets of 12 on the triceps (25kg)
• 15min run/jog/sprint max at 11km/h

Tomorrows planned programme

• 10min warmup
• shake the legs
• 3 sets of 12 on the quads (115kg)
• 4 sets of 12 on the chest (21kg)
• 4 sets of 12 on the triceps (25kg)
• 4 sets of 12-10 on the lats
• 3min re-warmup
• 3 sets of 15 on crunches + weights
• 3 sets of 15 on leg raises
• Stretches
• 1min cooldown

I hope i get enuf time ….

But in other news:

I have started to get a good hang on my food intake for two weeks now, I have lowered my choco intake aswell as sugar intake. I have replaced them with fruits and other nutrients with fructose.

I did have one little bit of choco and diet coke on Sunday under moderation as I didn’t want to turn like those people who starve themselves silly of life.