Saturday, December 13, 2008
I just was watching Seinfeld and it was the episode when George asks the waitress out for a "walk or something" and he thinks it is a date, but she tells him she has a boy friend after he stupidly says how he likes "ma-newer" since it is a newer ma? George that is dumb! haha!
Any way the point is that Jerry always gets and Egg White Omelet and Elaine always gets a Big Salad, and I thought hmm..I wonder how that is, just an Egg White Omelet or a Big Salad. So today I decided to go to the diner and have an Egg White Omelet for breakfast, and I was impressed!!
I have NEVER FELT MORE AWAKE!! The Egg White Omelet gave me sooo much energy in the morning, it has no cheese in it, so it did NOT make my stomach hurt, it was soo good with some salt, pepper and ketchup for flavor. I would recoomend this for every one since it really does energize your entire body!
Then I had a Big Salad for lunch and it was really good too!
I recommend this for everyone, just try to eat healthy one day, after all you are what you eat. Also here is real testimonial - conversation with my girlfriend:
Hence me writing this blog. Isn't she so smart??
Sunday, December 7, 2008
Oh I didn't see you there, thanks for stopping by. I just was reading yahoo most popular news when I cam across this article of this 63 year old guy with a 30 year olds body, it was the #1 story and I was like WTF?
Youthfulness an American obession - at what cost?
Very interesting how this guy that is the lead of Cenegenics and he is using the medicine on him self as a test subject to see how well it works. While he claims he has never felt better the last doctor to do this died at 69 with brain cancer, and they say using these drugs may cause Cancer..not good.
Either way I just took this test from the Living to 100 site that has a life expectancy calculator, takes about 10 minutes to fill out, and yell I took it and it said I will live to 83!! I am stoked so I got about 60 years left, sweeet!!! haha.
Take the test and see how long they predict you will live, and read the more info below.
Calorie Restriction Society: http://www.calorierestriction.org
Life Expectency Calculator: http://www.livingto100.com/
National Institute on Aging: http://www.nia.nih.gov/
Saturday, October 18, 2008
Are you ready for another week of grueling workouts and punishing exercises, I know you don't want to do it, but we all know that you have to! Now wake your ass up and get running, that is right folks it is time to start running.
Get in Shape Tip #1:
I recommend running at least 1 mile every weekend, to start off. To maintain and increase that distance is the goal, so every other day walk 1/2 a mile or a full mile, few times around the block should suffice, after dinner, or in the morning are the best times.
Get in Shape Tip #2:
Do not eat junk food!! Especially after you have already had your dinner. One way to loose a few lbs to is make sure that you make dinner your LAST meal of the day. Or just do not eat 2 hours before you are planning on going to sleep. Your body needs at least 2 hours to break down all of the foods properly, before going to sleep, or else you could have night mares. Haha just kidding, but your food won't be getting broken down properly, and will all get stored as fat. This is a very easy way to gain weight, eat a lot right when you are going to bed.
Get in Shape Tip #3:
Exercise at least 3 times a week folks! I can not STRESS this enough, this is essential to achieving your work out goals! You have to make sure you are working out your body every other day of the week, do not double up, or work out the same body part two days in a row, you are more than likely to strain the muscle, and could further injure your self if you do not allow at least 1 if not 2 days of rest, depending on the severity of the work out performed. Obviously if you do a hard work out give your body 2 days of rest, if an easier one give it 1 day of rest.
Good luck team! Now get out there and kick some ass!
Saturday, October 4, 2008
I have just started a new work out plan that is for people that are very out of shape, but I think that it is the best plan I have come up with yet. It involves working out EVERY Morning, Monday through Friday, and a light walk or jog on Saturday, Sunday is rest.
Here is the breakdown:
Monday - 2 sets of 200 jump ropes or jumping jacks and 2 sets of abs work out, and do a full set of scissor kicks (all explained below):
This is how I like to do it:
1. Do 200 jump ropes even if you don't have a jump rope you can still do the same motion, or if you feel too silly, do juming jacks, you don't have to go outside, and can easily do this from the comfort of your bedroom.
2. After the 1 set of 200 jump ropes, then lay down on your back and do 20 regular crunches, not sit ups (they are bad for your back) just do easy crunches and really tighten your abs, that is where you should feel it. I pull my knees in holding them over my body and make both my elbows touch my knees, so it is a relatively light and simple crunch movement.
3. After the 20 regular crunches, do another 20 right side crunches, this will focus on your left and right side obleques and give you the V abs shape every girl and guy loves, and they say the V side shape is the most sexy thing on some ones body. To do the side crunch simply cross your right leg over your left leg, and then touch your left elbow to your right leg's knee cap. Do 20 of those.
4. After the 20 right side crunches, then switch it up and do 20 left side crunches. This is done the exact opposite of the right side crunch. Simply put your left leg over your right leg, and then touch your right elbow to the left leg's knee cap. Do 20 of these.
5. After the 20 left side crucnhes, do 20 scissor kick exercies. Each 1 scissor kick is actually 3 movements of your legs going up and down. To do this simply lay on your back and hold your legs straight out in front of you, with our hands underneath your lower back for support. Then move your legs in a swimming, back stroke motion, "kicking" them. Each time your legs cross each other count 1, 2, 3, for each movement of your legs. Every 1, 2, 3 counts as 1 scissor kick, so do 20 scissor kicks, which comes out to 60 actual times our legs cross. While doing this make sure to keep your lower abs tight, you should feel it there when you are doing this.
6. Do another 200 jump ropes or jumping jax exercise.
7. Do another round of the Ab Work out described above.
If the abs work outs are too easy, do them as slow as possible, until you start sweating a lot, then do them at your own comfortable pace. The slower you do them, the more you are working your abs.
Tuesday - Chest Workout: 3 short and simple push up exercises.
1. First exercise, get in to a push up position, but for beginners, like me, I do an easy push up by putting my knees on the ground, instead of my feet, so it is less weight to hold. So push up position, hands have to be exactly shoulder length apart and do 5 solid perfect push ups, rest for 10 seconds. Then do 4 solid perfect push ups, then rest of another 10 second. Then do 3 perfect pushups, then rest.
2. Second push up position is to put your hand a little wider, than shoulder length apart. This will strength the side of your chest muscles, since each different hand position works a different part of the chest, much like what we did with the ab work out. Do the same set of 5 push ups with hands further than shoulder length apart, then rest for 10 seconds. Do 4 push ups, and rest, and then do 3 push ups, and rest.
3. Third push up position is put your hands closer than shoulder length apart, and again work out the same way, do 5 push ups, rest, 4 push ups, rest, and 3 push ups, and then rest.
Do these slow and easy, if you feel you can not do this many push ups, lighten the load to just doing 3 push ups, then 2 push ups, then 1, and week to week, gradually build up your strength.
Wednesday - Jump Rope and Ab Work out
Do the same exact work out described for Monday. Be consistent and try to do exactly the same amount of abs and jump ropes / jumping jax you performed on Monday. Do not increase, if you feel this is too easy, you can increase the next week, try to do 3 sets of this, instead of just 2 sets.
Also if this is too easy, do it very slowly and you will feel the burn. When doing the jump ropes or the jumping jacks, instead of rushing them, try and do them slowly too, and really bend your legs, and allow your heals to touch the ground, so that every second is 1 jump, so you should be doing it for longer than 1 minute of constant movement.
Thursday - Arm Work out
For men get a 20 lb dumbbell, or a 10 lb dumbbell if you have never really done arm work outs before.
For women I would recommend a 2-5 lb dumbbell, or heavier if you want to get bigger arms.
1. Start with the dumbbell in your right hand, with the palm of your hand facing your leg, not facing forward. (this is a great trick to see quick results) Start with your palm facing your leg with the dumbbell in it, and do a simple curl, spinning your hand, while clenching your arm until the palm of your hand and dumbbell are facing your shoulder, do not let the dumbbell or your hand touch your shoulder, that is too far. Just let it get almost there and stop, count for 1 second, and slowly, with a 3 second count, bring it back down to your side slowly and controlled. The entire time you should flex your bicep, so you feel it working.
Depending on your level of arm work out experience, you should start with 10 reps of these and next week do 15, then the week after do 20 reps. Whatever you are most comfortable with, you DO NOT want to over exert your self, because you can get hurt. I would recommend trying to do at least 10 of these in a row.
2. After you do that with your right arm, then switch and do it with your left arm, same work out, and do the same number of curls for each arm. So if you did 10 for your right arm, then you should do 10 for your left arm, un-less one arm is injured, or stronger than the other.
3. I would recommend doing 2 sets of these for each arm. If you do this slowly you definetly will feel the burn!
4. If this is too hard you can do many different transitions of arm work outs:
- doing this sitting down will probably be harder, since you are not using any weight.
- doing this standing up will probably be easier, since you can tighten your other muscles to help lift the dumbbell.
- do not rock your back when doing this, since you can throw out your back if lifting too much!
- also if in starting position the palm facing your leg is too hard, you can do a regular curl keep your palm facing forward at the start and facing backwards once curled, this is easier.
So you have a lot of options for the arm work out, it is just important to do atleast 2 sets of 10 with each arm for whatever work out you feel most comfortable with.
Friday - Jump Rope and Ab Work out
I would recommend doing this work out again, but if you are soar from the week, or is your first week, you do not need to do this, I do not recommend working out any part of the body when it is soar. When the body is soar, then you have worked it out enough, and you need to eat protein and carbs to help build the muscles up again, so they heal properly.
If you can do it though, go ahead, and enjoy your self!
Saturday - Light Jog or Fast Walk atleast 1 mile
For Saturday I recommend doing a light jog, or a fast walk for atleast one mile. For many people jogging seems to be out of the questions, so I recommend a fast walk, and that nearly as many calories as a jog does, so you ARE working out VERY HARD when doing a FAST WALK.
Sunday - REST!
You need to have a day off to let the body recover from the week's work out, and then on Monday start the cycle all over again.
I have done this for 1 week so far and have seen some results. I like this because it is a quick easy work out that I can get done early in the morning, and gets my day started in a light and easy way. No driving, no running in the rain, just find a place you can have 10-15 minutes to work out every morning, and perform these exercies.
Diet for this work out:
Breakfast - Oatmeal with fruits (bananas or blue berries) or a healthy Cereal (recommend Honey Nut Cherrios)
Lunch - A light lunch, eat about 500 calories, and make sure to eat some protien with your lunch too! (chicken, turkey, peanut butter sandwiches, etc)
Dinner - Eat a light dinner of about 500 calories, and try to make it as much protien as possible, try to NOT eat allot of carbs for dinner! Try to avoid carbs altogether for dinner.
Lastly - DO NOT EAT AFTER 8PM! If you want a light snack after dinner that is ok, grapes, fruits, apples, banans, peanuts, celery, all good. NO CARBS!!
When you eat carbs after 8pm it turns into FAT over night!
If you DO NOT eat carbs after 8pm, you actually LOOSE WEIGHT, while SLEEPING!
I assure you if you follow this diet, you will loose weight!
Wednesday, September 17, 2008
Grains, Vegetables, Fruits, Milk, Meat, and Beans!
Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.
Whats needed to have a healthy well balanced breakfast to start your day off right!:( and here's why) ALONE just eating what your SUPPOSED to and what your body NEEDS will help you loose weight bc your body will be working with what it needs! like:
Calcium/milk-Consuming milk and milk products provides health benefits—people who have a diet rich in milk and milk products can reduce the risk of low bone mass throughout the life cycle. Foods in the milk group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.
Whole grains-Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Fruits-Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.
Protein-Foods in the meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.
So for breakfast:
- NO COFFEE!! tea.. is what you will be drinking, you will still get your energy and caffeine but in a MUCH healthier way!
- WATER!! drink AT LEAST 2 glasses or bottles of water from when you wake up until 9am!
- Whole grain cereal(grains) with milk(calcium) and fruit.
- Whole wheat bread or wrap with egg whites(protein)
- Yogurt with fruit
- Whole Wheat pancakes with fruit
For lunch you need to have MEATS and GRAINS:
-Meat, poultry, fish, dry beans and peas, eggs, nuts,
and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamine, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.
-Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
-B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
-Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation.
-Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron.
-Magnesium is used in building bones and in releasing energy from muscles.
# Zinc is necessary for biochemical reactions and helps the immune system function properly.
* Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease.
* Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
* Eating at least 3 ounce equivalents a day of whole grains may help with weight management.
* Eating grains fortified with foliate before and during pregnancy helps prevent neural tube defects during fetal development.
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans.
* Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamine, riboflavin, niacin, and foliate), and minerals (iron, magnesium, and selenium).
* Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined (processed) grains contain little fiber.
* B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
* Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
* Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
* Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.
So for Lunch:
- Turkey sandwich on whole wheat wrap or bread
- Ham sandwich on whole wheat wrap or bread
- tuna sandwich on whole wheat wrap or bread
- grilled chicken on whole wheat wrap or bread
- grilled chicken w vegis
- salad with grilled chicken
- salad with tuna
-whole wheat pretzels
***at least 2-3 glasses of water from 9am-1pm
AND Vegis are both needed for a healthy and nutritious diner!:
Eating vegetables provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
* Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
* Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
* Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
* Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans.
* Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
* Potassium rich nutrients Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
* Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
* Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
* Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
* Vitamin A keeps eyes and skin healthy and helps to protect against infections.
* Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
* Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
SO FOR DINER:
- grilled chicken w/ vegis
- LEAN steak with vegis
- turkey burger w NO bun and lettuce as a bun
AND MOST IMPORTANT!!!
Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.
Moderate physical activities include:
* Walking briskly (about 3 ½ miles per hour)
* Gardening/yard work
* Golf (walking and carrying clubs)
* Bicycling (less than 10 miles per hour)
* Weight training (general light workout)
Vigorous physical activities include:
* Running/jogging (5 miles per hour)
* Bicycling (more than 10 miles per hour)
* Swimming (freestyle laps)
* Walking very fast (4 ½ miles per hour)
* Heavy yard work, such as chopping wood
* Weight lifting (vigorous effort)
* Basketball (competitive)
Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.
AT LEAST 3-4 times a week we will go for a brisk walk/jog!!to START off!
NO ALCOHOL!!! OR COFFEE!!!!!!!!!!!EVER!!
Monday, September 8, 2008
Wheat Bread VS White Bread
There is a lot of differences between white bread and whole wheat bread.
But the question is which one is better for you?
Processing and Nutritional Value:
Flour is made from wheat berries.
The wheat berry is made up of
the bran, the germ and the endosperm.
All parts are filled with nutrients and are
used in whole wheat flour.
White bread on the other hand, uses only the
endosperm - the starchy inner layer. There is a
total of 30 nutrients missing in white bread. The
nutritional difference is immense and has
measurable impact on our health.
Whole wheat is much higher in fiber, vitamins B6 and E,
magnesium, zinc, folic acid and chromium.
When flour is refined, it loses the most nutritious parts
of the grain—the fiber, essential fatty acids, and most of
the vitamins and minerals. In fact, about 30 nutrients are
removed, but by law only five must be added
back (though others often are): iron, niacin, thiamin, riboflavin
and folic acid. There’s so little fiber left after processing that you’d
have to eat eight pieces of white bread to get the fiber in just one piece
of whole wheat bread.
Calories/Nutritional Info: (from http://www.calorieking.com/)
“Whole grains provide health benefits that other foods don’t. In a Harvard study of 75,000 nurses, those who ate at least three servings a day of whole grains cut their heart attack risk by 35 percent and were less likely to get into weight or bowel trouble. By contrast, those who ate more processed foods—such as white bread, white rice and sodas—were more than twice as likely to develop diabetes. “Science continues to support the key role of whole grains in reducing chronic illnesses,” says Len Marquart, professor of nutrition at the University of Minnesota and author of the first health claim for whole grains approved by the US Food and Drug Administration. “
*In a 10-year Harvard study completed in 1994, men and women who ate high-fiber breads had fewer heart attacks and strokes than those whose tastes ran to bagels and baguettes.
*Simply switching from white to whole wheat bread can lower heart disease risk by 20 percent, according to research from the University of Washington reported in the April 2, 2003
issue of The Journal of the American Medical Association.
*Fiber has long been known to aid digestive health too.
*Fiber can help you lose or maintain weight because eating fiber-dense wheat bread helps you feel full.
But how do we know if the bread is really whole wheat?
Color used to be a clue, but no more. Although white bread is white because it’s been bleached, some dark bread has just had caramel coloring added to it. Look for “whole grain” or “whole wheat” as the first ingredient on the label. If any other ingredient is first, put the loaf back and keep looking.
“Watch out for words like 'wheat flour' or 'enriched wheat flour'
as they can be mostly made from white flour with just a small
amount of whole wheat added in.
Look for 'whole wheat' or other whole grains, like oat. And don't
be mislead by the name of the product. Names like wheat, whole
bran, stoned wheat, 12 grain and others are still mostly white
flour. The only way to know for sure is to read the label.”
Wheat Bread vs White Bread
What do you think?
Wednesday, August 27, 2008
Not only did he tell me that, he said I also have to loose weight, the funny part is that I HAD ALREADY LOST 80 LBS! The doctor didn't seem to understand...
I was 280 lbs in high school, and I was down to 210 in college when I started throwing up at night..it got bad. I would sit by the toilet all night, and I know some of you are thinking that well DUH ITS COLLEGE, you do drink! That's the funny part, I didn't drink and I would puke...I would puke up every night, some times even blood, and well it was gross to say the least.
So I went to the doctor who told me to see a specialist of the throat, like who goes to medical school saying they want to specialize in the throat, FOOD GOES DOWN ON PIPE, AIR GOES DOWN THE OTHER, END OF STORY!!!! Either way he was the man to see...I think he was good with stomachs too.
So he told me I have to loose weight and I'm like well I don't know doctor I'm pretty skinny already, I'm almost down to 200 lbs, which I hadn't weighted since 5th GRADE! SHIT! I CAN'T GET A BRAKE! Fucking Atkins! Fucking South Beach! Fuckin' shit! So I was pissed.
I said fuck it!
Now in January I was up to 280 lbs again! After not weighing that for 5 years! And I started pucking again at night...my stomach would hurt, and well it got bad..again. I couldn't believe it but all the fat in my stomach would press down on my stomach and push up acid, food, and all gross shit, and I 'd puke it up...my esaphagus doesn't close...so shit just comes up...
Too much vodka in college I suppose, they said I burned out my entire inside stomach lining that is supposed to protect against the acid, that is used to break down the foods, but is horrible for your system...
So I gotta loose some weight, I need to not puke, and now I am donwn to 255 and have not pucked for 6 months...not too bad. Hope I can keep loosing weight, but oh well.
I gotta do these life style changes like GREATT!! (GOTTA BE KIDDING ME!!! FUCK!!)
- Losing weight - shit I am skinny as hell, I gotta stay this way now...
- Quitting smoking - I quit smoking in college, I only smoked for 2 years, it's a bad habit.
- Wearing loose-fitting clothing - I bought all new small clothes and got fat slowly, so I got nothing that is loose fitting now = FUCK!
- Eating smaller meals - I love eating I could eat a 72 oz steak any time of the day!
- Raising the head of the bed when sleeping - That sounds comfortable, NOT!
- Waiting at least 3 hours before lying down after eating - No more midnight snacks.. :-(
- Avoiding certain foods and drinks,4,8 including:
- Chocolate - who needs chocolate...i do!!
- Peppermint - favorite
- Alcoholic drinks - bring 'em ON! Vodka? Rum? Wine? Beer?
- Caffeinated beverages - every morning baby!!
- Citrus drinks - OJ any one?
- Tomato-based foods - Let me get some of that V8 BRO??
- High fat and/or fried foods - Good buy McDonalds and Burger King...
- Chocolate - who needs chocolate...i do!!
15 Minutes later:
So all in all I gotta loose some weight umm.. yeah pretty much I gotta loose some more weight.
Run, Lift, Bike, Hike, Jog, Swim, Climb, Ryme, Dime, Time, By-em, Ty-em, Bob-em...
Either way life is about fun:
- Go for a walk on the beach!
- Throw a frisbee or a football or whatever you got lying around, around, outside!
- Help a stranger by letting them go ahead of you.
- Don't loose your temper with loved ones.
- Be a good friend to some one in need.
- Help thy neighbor!
Sunday, August 24, 2008
After discussing with trained consultants I have found a work out plan that is balanced, yet rigorous, and agile enough that I can actually commit for longer than 2 weeks! (hopefully) I am currently around 250 to 260 lbs and want to loose another 20-30 lbs with in the next 4 months, till New Years 2009. (I can't believe the year went soo fast!!)
Here is the work out plan:
- vigorous activity for 10 mins for 5 times a week (jump roping or running for 10 minutes)
- chest work out 3-4 times a week
- arms work out for 2-3 times a week
- Sunday - Chest
- Monday - Jump Rope/Running and Arms
- Tuesday - Jump Rope/Running and Chest
- Wednesday - Jump Rope/Running and Arms
- Thursday - Jump Rope/Running and Chest
- Friday - Jump Rope/Running and Arms
- Saturday - Chest (alternate day off if not miss any work outs during week)
So all together that is 9 regular, 9 wide, and 9 short push ups, altogether 27. (light work out)
This should burn about 100 calories, since it is a light work out.
Arms is doing 2 sets of 10 reps with 30lbs or if to much then 20 lbs free weights. Do two sets of 10 full curls, working each arm individually. Then perform two sets of 10 of the Tricep Workout and then you are done.
So all together that is 20 curls with each arm, so 40, and 20 tricep pulls with each arm is 40. (light work out)
This should burn about 200 calories, since it is not a very intensive work out.
Jump Rope/Running is doing 10 minutes of constant movement work out for a full 10 minutes. Although you can break up the 10 minutes of constant movement to 2 minute intervals for jump roping, performing five 2 minute sets of jump rope. Or simply running for 10 minutes straight, and at a slow pace, is about 1 mile, if a quick pace, probably 1.5 miles.
This should burn about 500 calories, (depending on weight and fitness level)
Altogether that is more than 500 calories a day burning, not only will this be great for muscle development, as well as breathing, increased metabolism, more energy, but help turn my body into the lean mean fight burning machine that I want it to become.
Good? Bad? Or Promising?
Friday, August 22, 2008
I recently had the opportunity to ask 25 Health Questions to a Personal Trainer and he gave me a great set of answers, read below:
1.What do you recommend as a daily calorie intake diet for an overweight person?
Take their "normal" dietary intake and subtract 500 kcals/day. That equates to a 1 lb. loss/week. Of course I recommend healthy eating habits and a fit lifestyle. It's not about going on a "diet", it's about changing your mentality about being fit for life.
2.How often do you work out daily? Weekly? Monthly?
I attempt to actively partake in something everyday of my life, whether that be going to the gym and working out or jogging with the dog. Consistency is essential for being a fit person.
3.What does your diet currently consist of?
Diet is an evil word. I eat to live, not live to eat. All food is to me is fuel; like a with a car. If I need some energy I fuel up, if not than I'm content. Stay within your own means when it comes to food selection. We all know what's healthier to eat. Snack if you need to, but never let yourself hit empty. If you fuel up all at once you'll over eat, your mind will recognize those habits and get accustomed to eating that way.
4.What do you think of the “Big Breakfast” diet?
Breakfast is the most important meal of the day, just make sure to eat enough carbs and protein. Your day should realistically start off with more kcals and tapper off as the day goes on. The American diet is backwards; why do we need a huge meal before we go to bed?
5.What do you think of the “Atkins” No Carb diet?
Research supports the simple fact that your body will be forced to burn fat as energy if no carbs are present, however, zero carbs will result in fatigue and increased stress. It's a poor diet for the human body, a modified version of this would work much better, but again diets are short lived and breed failure.
6.What do you think of the “South Beach” Low Carb diet?
This is more sensible than the Atkins Diet, but still it's not a change in lifestyle.
7.What do you think of the Weight Watchers diet? Weighing your self in front of a large group of people, to learn and grow with each other, to loose weight.
This is the most effective type of lifestyle change. It does turn some people crazy into weighing all their foods and needing too much control over what they eating. It also turned into a great marketing scheme for Weight Watchers to sell their products. Once people live Weight Watchers they find it's hard to have that control without others helping them out, which nutrition should be easy and simple. In a confused state that tend to undereat for a while proceeding the diet, until it all comes to a crashing disaster. I witnessed my mom and her friends go through this. The didn't trust my professional opinion and all put on my weight than they lost initially because they slowed down their metabolism through eating less, thus making weight gain that much easier.
8.How often should people work out there arms, legs, and chest for stregth training?
It's all about balance and equilibrium. People today workout for aesthetics, not functional purpose. You must form a equation between what you NEED and what you WANT. Men want a huge upper body e.g. chest and biceps. Women want to "tone" their legs, butt, and arms. In reality everybody needs to have a strong core for everyday life, work on balance (especially the elders), strength train to build stronger muscles and bones, and train their cardiovascular system to help reduce heart disease and other potential diseases. Also, people should create balance to alleviate pain, not pop a pill because the doctor told you too. Not all trainers know how to solve problems, most of them exacerbate them.
9.How often should people work out there back, abs, and cardio training?
10.How do you get bigger if you are very small? What do you recommend?
If you are training to get bigger, what's your underlying purpose? Are you hiding some insecuraties that by becoming bigger will help out? Regardless getting bigger is what we call hypertrophy, working the muscles into a catobolic state to create an anabolic rebuilding of the muscles fibers bigger than before. You can't create more muscles (only a species of birds can), but you can get "bigger" by training this way:
- Duration of Phase 3-6 weeks
- Load 70-80%
- Number of Exercises 6-9 (Prime Movers)
- Number of Reps per Set 6-12
- Number of Sets 3-6
- Rest Intervals 2-3 minutes
- Speed of Execution; Medium
- Frequency/Week 2-4
11.How do you get smaller if you are very big? What do you recommend?
Haha, who wants to become smaller? If you're trying to get smaller do absolutely nothing, the muscles will melt away like butter on toast. Okay I assume we are talking about decreasing body fat. Combine a workout regimen that includes cardiovascular training with strength training, it's been proven to be the most effective. Cardiovascular training will burn more calories right away, which is good. Strength training will increase your BMR (Basal Metabolic Rate) which will burn more calories throughout each and everyday. Why? Because the more muscle you have, the more calories are required for those muscles.
Strictly Dietary Parameters:
Calories in = Calories Out Stay the Same Weight
Calories in <> Calories Out Weight Gain
*Figure how many kcals you're consuming and compare that to your BMR, a nutritionist or personal trainer can figure this out for you.
12.Do you eat fast food?
I rarely eating fast food. They're nothing good that will come out of foods with trans fat or high levels of fat, especially saturated fats. Just like Jared if I don't have time, I go to Subway. If you need a quick fix, bring a snack just in case you're on the run.
13.What is your favorite fast food place to eat, when not dieting?
I don't like fast food, but if I can have anything it's definitely ice cream. I can take down a half gallon of ice cream quicker than anyone. It's okay if we indulge once in a while, but don't make it a habit. If you starve yourself from your cravings, you'll want them more and more. One day that craving will overtake you will power and everything will come crumbling down.
14.What is your fastest mile run?
I don't do anything for MAX results, whether it be running, lifting, or eating. If you had me run a fast mile after a good warm-up I can run just under 6 minutes. What you have to think about is why is this relative? Am I training to run a mile anytime? If your goal is to run a marathon, than your one-mile best has little significance. Just make sure your goals are aliened.
15.What is the most you have ever benched?
I did train this way before I was educated enough to realize this MAX efforts will only lead to injury. But if you want to know it was 335 two years ago.
16.What is the most you have ever squat?
With a belt on to protect my back I squated 615. I would have even gone for more but I didn't think my knee would be able to handle to load. My glutes weren't strong enough compared to my quads and hamstrings, thus putting unnecessary pressure on my knees.
17.How much cardio do you do a day?
I try to do a mile or so on the elliptical 5 times/week. In addition I jump rope for about 10 minutes 5 times/week to hit those higher heart rates.
18.Do you think it is better to run a mile straight or walk and run alternating for 2 miles?
It all comes back to what your goals are. If you're looking to become leaner than the more the merrier, but don't forget about time management. People nowadays don't have time to waste, so make it as effective and efficient as possible.
19.How often do you weight your self?
I never weigh myself unless the doctor makes me. I know I'm overweight compared to my weight (BMI) because I have a lot of muscle. What I look at is myself; how do I feel and how do I fit into my clothes. Scales as just a waste of space in most peoples bathrooms.
20.What is your average weight?
My average weight is 200lbs. at 5'10" and 10% body fat. That means I have 180lbs. of lean body tissue and 20lbs. of fat tissue in my body. For a male I shouldn't go below 3% body fat because it will start effecting my vital organs. As for a women they shouldn't get below 12% body fat. As before these measurements can be figured out by a nutritionist or personal trainer.
21.What is your goal weight?
I'm content where I am right now. 90% of people want to be thinner at all times. You have to realistic with yourself and know your own bodies settling point (where you normally are).
22.What is the most you have ever weighed?
The most I ever weighed was 220lbs. I was muscle bound, not fat, but I didn't like the way I looked so I stopped training so hard to lose some muscle to get back to where I wanted to be.
23.What do you consider a healthy body fat percentage?
Guidelines for body fat percentage go by age. You can find where you should be at ACSM.org
24.How much water do you consume daily?
It's recommended that we all drink 8-10 glasses of water a day. I try my hardest to but usually come short of that. I do however carry around a Nalgene bottle with water to remind myself to drink and as well as the pure fact I can drink it because it's in my hand.
25.Do you use any supplements; muscle milk, protein bars, wheat protein drinks, daily vitamins?
Supplements are unnecessary. The definition of a supplement is replacing something that can naturally and normally be attained. If you're asking about performance enhancers e.g. Nitric Oxide, HGH, Steroids, that's a completely different question. Most of us can attain these vitamins, minerals, proteins through our normal diet. I recommend a multi-vitamin and/or protein for those who don't get enough in their diets e.g. vegans.
Saturday, August 2, 2008
Are you tired of doing all those crunches with out any results? Well then you have come to the right place because crunches do not = 6 pack abs. It take alot of WORK, EFFORT, DEDICATION, COMMITMENT, just like anything in life that is worth while, it takes hard work!
This site really has alot of great information on how to get that six pack abs today!
I recommend doing:
20 crunches, followed by 20 side crunches, and 20 more side crunches
do that 3 more times over.
Do some jumping jax, and run a mile.
Also eat less fatty foods, look at calories, try and keep track of how many calories you eat in a day, it's a game, it's fun, it's healthy!
See if you can keep track!
~ GetIn Shape 2008
Monday, July 28, 2008
I am happy to say that I am going back to my favorite diet that I have tried this year, the 6 meal a day diet. This is also known on this blog as the 5 meal plan. This diet consists of eating at 7am, 930am, 1230am, 230pm, 530pm, and last at 730pm. Eating a small meal that consists of a protein and a carb in the until 230, then a protein and a vegetable at 230, 530, and 730. Using this diet plus working out every other day, allows for a great increase in my metabolism, to help shed the extra pounds I want to loose before the year is up.
So far it has been a good year for me, I weight my self yesterday and am down to 254, which is very close to my goal of being under 250 pounds. I was 280 in January so I am happy with my results, but I want to try and make the most of the last month of summer, August, and try and loose another 10 lbs. I feel that this diet will allow me to loose 10 lbs this week. I am planning on eating the following everyday:
- 7am - Breakfast – Egg white sandwich, with salt, pepper, and ketchup. and coffee
- 930am – Snack – 1 slice of bread with crunchy peanut butter and water
- 1230am – Lunch – Peanut Butter and Jelly Sandwich with wate
- 230pm – Snack – Tuna Salad with lots of vegetables, nuts, cranberries, etc.
- 530pm – Dinner – Grilled Chicken with Peppers, and other vegetables
- 730pm – Snack – Peanut Butter on Celery Sticks
I am also going to walk 1 mile in the morning and perform a push up work out for the next two weeks I am planning on following this diet and work out exactly!
I will tell you how I am doing next weekend.
Thursday, July 17, 2008
Keep in mind when working out and dealing with life, just as it is important to stay physically healthy, it to is just as important to stay emotionally healthy as well.
A few tips:
- Think about what is causing your feelings to be negative, and decide if it is important.
- Share with family and trusted friends what gives your stress and anxiety to help relive it.
- Focus on the positive aspects of your life, forget about the negative.
- Perform relaxation techniques; Yoga, Meditation, or Deep Breathing Exercies
- Healhty Diet
- Exercise Daily
- Keep a good sleep schedule, at least 6 hours of sleep to enjoy 2 full REM cycles.
Each REM Sleep Cycle allows the brain to recover and re-build for optimal thinking throughout the next day. This article on Wikipedia answers all of your questions about sleep patterns.
Time to get healthy in 2008!
Wednesday, July 16, 2008
Now I have successfully been on the Big Breakfast diet for about 2 weeks, and I have seen some very interesting results. Now to my surprise the first week I did not notice any change in weight, I actually went from 158 to 162 on the diet in the first week, comparing my sunday weight to the next weeks sunday weight. Then I stayed on the diet for another week and I was pleasantly surprised to find that I lost 10 lbs and went down to 152 after two weeks.
I ate pretty good, having Pancakes, and Coffee for breakfast everyday, eating between 600 to 800 calories for breakfast. For lunch I would have a sandwich or a salad, keeping it between 400 to 600 calories, then for dinner I would have a small light dinner, about 200 to 400 calories.
Overall I would eat the following:
Breakfast - 600 Calories
Lunch - 400 Calories
Dinner - 200 Calories
If you can start eating like this, you will surely loose some weight too!
I am existed to see how much weight I loose this week, I will keep you guys posted.
Get In Shape 2008 Team
Tuesday, July 8, 2008
This is not a healthy lifestyle, as humans we need physical activity, not only to maintain physical happiness, but also to attain mental happiness and stability as well. The best medicine to make some one happy to to exercise, just make it easy and fun, and simple and you we will have America in shape in no time!
I started doing a new technique today of how to work out your abs while you are driving and sitting, at work sitting, or at home watching TV. You abs are the most important part of your body to keep in shape, since they form your entire shape, and are always a crowd pleaser if you have a flat or toned stomach.
To do the exercise simply suck in your stomach for 10-20 seconds, make sure to feel that your abs are tightening, you can tighten, upper abs, lower abs, just by sitting and sucking in your stomach, and forcing them to tighten, then let them relax for 5-10 seconds. Then suck it in again for another 10-20 seconds, repeat this process 10 or 15 times, and you have your ab work out.
This can easily be done while sitting at your desk at work, or even driving, although be careful, there are some bad drivers out there, so I wouldn't recommend doing this if you are driving fast, but while sitting in traffic, why not? It is so simple, and after a week or two of doing this daily, and really feeling your abs are getting tighter, with a combination of running a mile a day while tightening your abs, and you will see the lbs fly off!
Here is one article I read - http://www.ehow.com/how_2071804_exercise-abs-sitting.html
Have a great day!
Thursday, July 3, 2008
Using that diet I have successfully lost nearly 20lbs! I am down to 256lbs now and have been getting compliments about my weight loss. I have just stumbled upon a new diet that I am going to try and see if I can loose any weight using it. It is called the Big Breakfast, Medium Lunch, Small Dinner diet, http://news.yahoo.com/s/nm/20080620/hl_nm/carb_packed_dc - article from Yahoo News.
I hope to loose another 20lbs using a combination of this diet, and the small 5 meal diet written above.
Check back for my progress...
Tuesday, January 22, 2008
Haha, anyway, came home and decided to kick it up a notch and work out till I saw sweating bullets. Think I did pretty good job, let's see how I did.
Today I worked out:
3 sets of 100 jump ropes
3 sets of 20 push ups
3 sets of 20 crunches
3 sets of 20 bicycle kicks
Today I ate:
Total Cereal for Breakfast - 180 calories
Steamed Chicken w/ Broccoli and Brown Rice for Lunch - 400 calories
Everything Crackers with Cranberries for Snack - 200 calories
Chicken Salad for Dinner - 400 calories
Altogether that is 1180 calories for the day.
Today I my weight is:
34% body fat
Tuesday, January 15, 2008
Today I worked out:
4 sets of 100 jump ropes
4 sets of 20 pushups
4 sets of crunches
4 sets of leg lifts
2 sets of 20 curls
2 sets of 20 half curls
2 sets of 20 arm pulls
Today I ate:
Oatmeal for breakfast - 150 calories
Peanut Butter and Jelly sandwich for lunch with 100 calorie pack cookies - 600 calories
Ellios Pizza for dinner - 225 calories
Popcorn for movie snack - 400 calories
Total Calories for the day - 1375 calories
Today I weighed:
Weight - 259lbs
% Body Fat - 34%
All in all I think that since I have stopped gaining weight is good. Now my body just has to start speeding up it's metabolism by working out everyday, cardio, running, walking, lifting, to ensure that I will start loosing some weight.
Goal for end of month: 250lbs and 32% body fat.
Wednesday, January 9, 2008
This quote has become more apparently true to me than any other song lyric I have ever heard in my life. Now in the year 2008 my "friends" have become my enemies and vise versa, jealousy, greed, admiration, and disrespect all emotions demonstrated by every single one of my "friends" So as part of my New Years Resolution it is time for out with the old and in with the new. I am done with friends that use you, lie to your face, and are fake as hell. Fuck Them.
The year 2008 my life is changing quite rapidly right before my very eyes. With my beautiful, sexy, attractive, and lovable girlfriend by my side I know that I can conquer the world! Together we are completely unstoppable, nothing will get in the way of our success and happiness.
But onto my daily toll of getting in to shape. I think loosing my friends is the biggest piece of fat that I could ever cut out of my life!
Today I ate:
Oatmeal for breakfast - 200 calories
Bagel with butter for snack - 300 calories
Peanut butter and jelly for lunch - 400 calories
Ellios slice of pizza for dinner - 300 calories
Total of 1300 calories.
Today I did not work out.
I was extremely tired all day today from running for a mile yesterday and working out. I even felt the need to take a nap during my lunch break, and just felt so tired, and my muscles were aching all day. So I took a day off from working out to let my body heal up. Tomorrow I am going double up and do a big work out.
Today I weight 260lbs and 35% body fat. No changes as of yet but I'd say I wont see any real changes for at least two weeks.
Stay tuned for tomorrows update of my daily web log and New Years Resolution progress!
Tuesday, January 8, 2008
But today I got to take a nice walk during lunch and it was un-seasonably warm, 67 considering it is January and I live in New York.
Today I ate:
Oatmeal with Cranberries for Breakfast - 150 calories
Tuna sandwich for Lunch - 400 calories
Crackers and Cranberries for Snacks - 300 calories
Chicken and Vegetable Casserole - 500 calories
In total that is 1350 calories.
Today I worked out:
I walked during lunch about 1/2 mile
Jog/Walk for about a mile
I weighted 258lbs and 35% body fat.
So no real changes as of yet, but it's only been a few days. I am hoping to see some weight loss or body fat loss with in the month.
Best of luck to all of you on your New Years Diets!
Monday, January 7, 2008
I weighed 262lbs today and 35% body fat.
Today I ate:
Total Cereal for Breakfast - 100 calories
Cup of Coffee - 50 calories
Tuna Salad for Lunch - 400 calories
Crackers for snack - 100 calories
Bean Soup for Dinner - 300 calories
Altogether that is 950 calories for the day!
Today I worked out: Arms with 20 lbs dumbell
2 sets of 10 full curls
2 sets of 10 half curls
2 sets of 10 extended arm ups
2 sets of 10 reverse curl pulls
2 sets of 100 jump ropes
My plan to loose weight is to eat a few small meals a day and eat between 1000 and 1500 calories a day, also to work out more calories than I eat. This way I burn away the calories that I already have in my fat, hence loosing weight.
I am thinking of getting one of those automatic calorie counter programs on here, and maybe an automatic calorie estimate for the work outs to, to really see a direct comparison between the two numbers, and watch for any change.
Sunday, January 6, 2008
I weighed my self today and I am now at 258 lbs with a 35% body fat.
Today I ate:
Steak, shrimp, and mashed potatoes - 900 calories (left overs, not full meal)
Chicken Salad - 400 calories
Total of 1300 calories.
Work out Today:
2 sets of 10 pushups
2 sets of 10 curls with 20 lbs
2 sets of crunch work outs
2 sets of 100 jump ropes
Wednesday, January 2, 2008
My goal is to get in shape for 2008!
I am currently 260 lbs and 38.4% body fat. I am also 6 foot 2 inches. :-)
Today I ate:
Total Cereal - 100 calories
2 cups of Coffee - 100 calories
Bagel with Cream Cheese - 300 calories
Tuna Salad - 400 calories
Salad - 50 calories
Cheese Burger - 300 calories
French Fries - 100 calories
Tea - 50 calories
Today I consumed 1,400 calories.
Today I worked out:
2 sets of 10 curls
2 sets of 10 push-ups
1 set of 100 jump ropes