Surprises...

Yesterday I was able to complete legs and back but because I was in a bit of a time crunch, I was not able to do Ab Ripper X. Today, I finished up week 5 with a session of Kenpo X and since I was unable to do Ab Ripper X yesterday, I just did it after Kenpo X today. I still cannot believe how soar portions of my body are such as my arms and lats at the end of the week. Today’s session of Kenpo X really helped to loosen up my joints and then tomorrow is my rest day so I am a bit relieved. I may do X stretch in attempt to further loosen up my muscles.

At the beginning of the week, I entered Phase II of the P90X program and as instructed, I took my photos to show my progress over the course of the first four weeks. I was somewhat surprised at how much my body has begun to change. I suppose the reason that I have not been able to notice many of the changes I have undergone because of the fact that I see my body every day. Anyway, the photographs really served a motivational tool because now that I have actually seen the proof I have become even more motivated to continue the program and try even harder to complete it the best that I can. I am quite excited to see what changes I will be able to see after day 60 and day 90.

Bring the INTENSITY!!!

Week 5 of P90X has proved to be very challenging thus far. This past Sunday (the 25th), I started out with Chest, Shoulders, & Triceps with a side of Ab Ripper X. This upper-body blast left me feeling as if I was the strongest person around. After completing the workout, I felt so chiseled that I could bust out of the t-shirt I was wearing similar to how hulk Hogan used to. The next day I woke up feeling the most sore as I have been in a very long time. My chest, shoulders, and triceps were hurting; I could even feel soreness in my side around my ribs. This workout is definitely a winner.

On Monday (the 26th), I had to perform plyometrics. I almost forgot how draining this workout was because the week prior was my recovery week and did not involve plyometrics. By the time I finish it FELT as though I burned about 10,000 calories (exaggeration). I was completely covered in sweat once again.

Tuesday (the 27th) was designated for Back and Biceps with a serving of Ab Ripper X. Similar to the Chest, Shoulders, & Triceps workout done earlier in the week, this one proved to be very challenging. The workout left my biceps completely destroyed. Due to day 1s exercises, my triceps were completely trashed and after the Back and Biceps workout so was my biceps. Now both arms feel as though they will be out of commission for the rest of the week. Today’s session of Yoga X did not make things too much better with all the Astanga Salutations and Downward Dogs that were required. Even so, I definitely feel as though the intensity has increased compare to Phase I.

End of the Recovery Week

Ok, today is the last day of week 4 and I performed a session of Core Synergistics to conclude. Thus far, I truly believe that Core Synergistics is the hardest workout in the program. Once again, this workout had me exhausted with sweat all over. Though this workout proved to be difficult, the large variety of exercises present really makes the hour go by rather quick. In addition, even though the workout is difficult because you are constantly reinforced by Tony to set your own goals, you are never overwhelmed. You know your body; you know what you can handle so you decide the amount of repetitions you can accomplish with good technique. Furthermore, you are further reinforced to press the pause button if you need to or just slow down until you are able to work your way up. I love the fact that this workout works the whole body (upper body, lower body, and the abdominals especially) then afterwards finish up with a nice stretch.

Tomorrow, I begin phase II of the program and I’m very excited. So far, I have seen some changes in my physique compared to when I started. For years, I was great about keeping my body in shape but for a short while, it seemed as though I was on a hiatus because I was not taking care of my body as I was supposed to. As a result, I took a few steps back and since I have doing this program, I’m finally taking some steps forward again. Week 5 starts tomorrow and I can’t wait to press play.

Saving the World One Arm At A Time...

Tuesdays and Thursdays are usually my long days; I have classes from 9 a.m. – 5 with an hour and a half to two hour break which I usually use to eat and workout. After checking my email I was reminded by the American Red Cross that I had signed up for blood donation. Instead of working out, I decided to eat lunch and fulfill the obligation that I made. Sometimes when you try to do good things you end up suffering for it. After going through all the checks to donate blood I was ready to go. The needle that Red Cross representative pulled out seemed as though it was meant for an oversized animal, even so I decided to go through with the process (a bad idea). The first representative that attempted to draw my blood had some issues finding my vain so after a few pokes they decided to try the other arm. After that experience most people would have probably decided to not do it but it is for a good cause so I decided to do it. I am happy to say that with a more experienced representative the process went perfect.

After I was finished donating, the representative instructed me not to perform any activities that involve heavy lifting, pushing or pulling, things that would exert me, etc. for the rest of the day. She noted that it included working out. This meant that I will not be able to do Core Synergistics today but I will probably just use today as my rest day instead so that I can stay on track. This means tomorrow will be Yoga X as and then Saturday will be Core Synergistics. Anyway, until next time.

A much needed STRETCH...

When I woke up this morning it felt as though each muscle in my body was tight and in need of some stretching. Today was scheduled for X Stretch so I was happy about that. X Stretch was just what the doctor ordered. It helped me to stretch every joint from head to toe leaving me feeling simply amazing. I am really glad that Tony chose to include a DVD that exclusively deals with stretching. More often than not people tend to neglect the importance of stretching. Some people simply choose to not include it into their regimen or rather just rush through it and do not get the full benefit.

One thing to pay attention to in this P90X program is that Tony have incorporated stretching exercises throughout each DVD in addition to a DVD for that purpose only. Stretching is crucial to improving overall flexibility. Due to the large amount of stretching within this program, I have been able to see large improvements in my flexibility. Before starting this program, though I knew how important stretching was, sometimes I would still neglect this aspect or simply not devote enough time to it. As a result, I have low flexibility. Prior to the program I was only able to reach to about my shins. Now, I am easily able to stretch to my toes and slightly beyond. Furthermore, my increased flexibility has enabled me to see improvements in my muscle balance around my joints. In addition, I constantly had pains in my knees prior to the program but now the pains have ceased. Also, I have noticed that there has been a reduction in my level soreness after workouts compared to my past experiences.

Phase I Recovery Week, Day 3 Down...

Its day 3 of the recovery week and the video for today was Kenpo X. I finished the Kenpo workout earlier today before I went to work. Anyway, as usual the workout was fun, it almost seemed as though the time just flew by and on top of it I got a great workout. I tried to really intensify the workout today by just focusing all those punches, kicks, and bows that Tony had me throwing. In addition, I tried to speed up everything up by either matching what Tony and the 3 people in the video were doing or even by reducing my breaks.

I am kind of surprised that I have not become bored with Kenpo as of yet. I think that the various combinations of moves throughout the entire routine keep it fun, appealing, and intense. From the jabs, hooks, crosses, claws, uppercuts, elbows, block techniques to the various directional kicks used; Kenpo X continues to stay fresh. Each time I perform this routine I notice that I become more accustomed to the different combo moves Tony has in the video. In the Kenpo X DVD Tony directs you to perform a jabs, then the next exercise would be crosses, then hooks, then uppercuts and so forth. Eventually, he directs you to put these move together to make a combo move, for instance, he tells you to do a jab followed by a cross, then a hook, and then an uppercut. This constitutes as one repetition. Things like this is done throughout the workout which is why I end up completely covered in sweat by the end of the workout. Anyway, I am looking forward to X Stretch tomorrow so I can loosen up some muscles.

Recovery Week 1, Core Synergistics #1

Earlier today, I performed the dreaded Core Synergistics exercise for the first time. I found the Core Synergistics workout in the P90X program to be not only be very challenging but also fun overall. As the name implies, the workout really focuses on your entire core engaging each muscle within your torso including the abs (inner, outer, and side abdominals), the back and spine, and also the legs. This workout forces you to push your body to the limit. Many people seem to complain about how difficult workouts like Plyometrics are but I believe Core Synergistics is more challenging and leaves the body in a much more fatigued state.

Whether you are an athlete, someone looking for strength in all movements, or you just want to strengthen the body to prevent injury then it is essential that you strengthen the core. Everything starts with the core and a strong core is essential if you are a person that plays any kind of sports (basketball, football, tennis, soccer, etc.).

With Core Synergistics you are asked to perform 22 exercises, I know a lot of you are thinking, “oh my goodness”. The good news is that even though you are asked to do 22 different exercises, the good thing is that each is only done once. While exercises like the Prison Cell Push-up will challenge you (looks like you are imitating spider-man), other exercises like the sphinx push up and banana roll will make you feel very goofy. Overall, Core Synergistics is a great change of pace during the recovery week and for those who get bored quickly it provides an alternative for things like Ab Ripper X. Guaranteed to sweat. lol

Recovery week!!

Today is the beginning of Week 4 also known as the recovery week…supposedly. Day one of week 4 is Yoga X. Each time I perform this exercise I am able to see small improvements in my balance, coordination, flexibility, and overall strength. The only things I continue to struggle with is the crane and half moon. Anyway, as usual I sweated profusely working out each of my muscles. Looking at the schedule for week 4, I noticed that Yoga X is done twice this week. Week one’s schedule starts out with day 1 being Yoga X, day2 is Core Synergistics, then Kenpo X on day 3, on day 4 in the middle of the week Tony schedule’s X stretch. The week continues with another session of Core Synergistics on day 5, then another session of Yoga X on day 6 thereafter finishing up the week with either rest or X stretch.

This week is listed as the recovery week and out of curiosity, I decided to go to youtube to see what I had to expect. I already know what to expect with Yoga X, Kenpo X, and X Stretch with Core Synergistics being the only new workout. After watching the videos of other people performing the workout, I left just saying wow. If this is what I have to look forward to in the recovery week then phase II looks to be ridiculous. One day down, six more to go. Tomorrow is Core Synergistics and I believe I’m getting a little excited.

Day 6 Down…

Day 6 Down

Today I finished up week 3 with Kenpo X. Every time I do this workout, it reminds me of my days back in karate class. Whenever I do this routine, it does not even feel as though I am working out. It just feels like I am a kid again pretending I’m the blue power ranger destroying Rita’s putty monsters. lol Anyway, I was able to work up a real good sweat during my session. This is probably the only workout that I am able to completely able to keep up with Tony and the gang. Now that I have finished day 6 (Kenpo X), tomorrow I will come to a crossroad, use the day as a rest day or pop in the stretching DVD. I think I will go ahead and perform the stretching exercises to really keep my muscles loose. I am one third of the way complete.

One area that I have had some difficulty with in the past when performing a fitness program is staying on top of the nutrition plan. I have studied health and fitness over the years, taken classes, and talked to personal trainers so I completely understand the enormous impact a good diet can have on your results. Being a lowly college student sometimes it is difficult to come across the proper foods or in my case find the time to eat as much as I need to. I am happy to say at least 2 out the 3 weeks of this program thus far I have been able to consume the recommended amount of calories each day. In the mornings, I am usually in a hurry which leaves little time for breakfast. One thing I have done to ensure that I get all the necessary nutrients like protein is to drink about 4 raw eggs. Some people think it is too nasty and they could never do it but one thing I do is mix it with orange juice and bingo no nasty taste.

Two More Days Until the Recovery Week...

Today’s legs and back workout for week3 of the program went really well. Yesterday’s Yoga X session really got me loose and ready for legs and back. Throughout the entire legs and back workout I have been able to see improvement from the week prior. I have been able to see increased repetitions with all my pull ups. One of my main goals has been to make sure I complete each exercise with good form not worrying about getting a certain number. Whenever I start to see my form going bad or that I start to cheat, I decide to call it a wrap. Thus far I have been able to stay consistent.

Another goal I had set was to try and increase the amount of weight I use for things like the calf raise squats, step back lunges, and alternating lunges. In the previous two weeks, I did not use a lot of weight with these exercises as I tried to focus on correctly performing each workout. In the past two weeks, I used either 15 or 20 pound dumbbells for the squat and lunge exercises. Today, since I felt confident and loose I decided to use the 25 Ib. dumbbells to increase the overall intensity of the workout and that it did. When performing the exercise with the new weight I was able to match the amount of reps I previously did with 15 and 20 Ib. dumbbells.

Ab Ripper X has been going really well for me all week long. I still cannot completely match Tony and the gang but I continuously see improvement each time I perform Ab Ripper X. The most significant improvement to probably note is that I am able to complete all 40 reps with the mason twists. Today I was even able to do some of the bonus reps before submitting to the burn. Tomorrow I will complete Kenpo X then most likely perform the stretch for day 7 before entering the recovery week.

Week 3 Day 4 Yoga X

It is now day 4 of week 3 this means it is time for Yoga X. I would like to reiterate for those who may have missed my earlier blogs that yoga X is no joke. Even though it is not as bad as when I first began this program back in week one, Yoga x still proves to be challenging. I have been able to improve over the past couple weeks becoming more flexible, balanced, etc. but I am still unsure of whether I will ever be able to do some of the moves that Tony and the rest of the people performed in the video. Currently, I still struggle with moves such as the one arm side stand, I was having trouble holding it for a full count but today I was able to bring it and endure through the pain. Furthermore, though I have had some improvement with things like the warrior 3 pose, I still experience a lot of difficulty. Warrior 3 is pretty much forming a T-shape with your body, balancing yourself on one leg while extending the other leg laterally so it is even with your torso. The most difficult move illustrated on the DVD that I have been unable to perform is called the crane. With this move you have to balance your body on your hands. I will still work and work until I achieve success with this move.

It is still hard for me to believe that a workout that does not incorporate a lot of fast paced intense movement could cause me to sweat as much as Yoga X. As with any other time that I did Yoga X, I finished completely drenched in sweat. I look forward to the sweat though; it really lets me know that I am doing work.

Week 3: Shoulders & Arms

Today I completed day 3 of the week 3 workout shoulders and arms. Instead of performing the workout at home as I usually do, I decided to go to a gym. My rational for this was that I felt as though it would give me the opportunity to really push myself. At home, I do not have a wide variety of weights to choose from which can limit my progress. Like many of you out there I am unable to simply go out there and purchase a set of quality dumbbells so I am forced to improvise as best as I can. Currently, the heaviest weights I have are a couple 30 pound dumbbells that I can break down as needed. Since the heaviest I can go is 30 pounds, with workouts such as the lawnmowers that I am able to lift up to 60 pounds I am limited. Usually, I deal with this issue by performing more repetition. Anyway, by going to the gym I was able to use heavier weights on exercises such as shoulder presses. This really intensified the entire workout. Since I expended more energy on exercises that I chose to increase the weight, it also intensified all the exercises I did subsequently.

I feel as though my body is beginning to get used to the workouts because even though the intensity of the workouts are still quite high, I can tell that things have began to get slightly easier. After I complete week 3, the program will go into the recovery week thereafter I will enter phase 2 in which I believe the idea of muscle confusion will take place.

Big Weekend!!

I would like to apologize because I have not been able to an update concerning my progress for the past few days. If you all remember, in some of my earlier blogs I mentioned that I was preparing for a step show. The step show I was referring to took place on Saturday, April 10, 2010, a day after the Snoop Dogg concert here at Illinois State University. I was sorry to say that I missed the concert but I was busy practicing for my step show the subsequent day. I started week 3 of the program Friday but unfortunately I was forced to miss a couple of days of the P90X program Saturday and Sunday which was suppose to be Plyometics for Saturday and shoulders & arms with Ab Ripper X Sunday. Disappointment seemed to be somewhat of the theme for the weekend because not only did I miss the Snoop Dogg concert, I also missed a couple days of the program but worst of all, after all the sacrifice I made my team came in second behind the men of Alpha Phi Alpha. All in all the entire experience was fun.

By performing the program leading up to the show I felt as though some of my physical abilities were increased a good deal. After performing in a show that consisted of many energy consuming moves for 15 minutes straight I can honestly say that I barely tired. The show felt like a warm up session. This let me know that if anything my endurance increased a good deal. Now that I have put the show behind me I am ready to continue my journey on the road known as P90X. Today, I picked up where I left off with Plyometrics. Similar to the weeks prior I ended up in a pool of my own sweat. I have been able to tell that my body is adjusting because my level of soreness after each session has not been as high as it was in previous sessions.

Week 2: Shoulder & Arms

I am now in week 2 day 3, Shoulders and Arms followed by ab ripper X. Today’s exercises went really well, I was able to either at least match my previous numbers from week 1 or surpass them. I have been able to really get in the swing of things; I did not take as many breaks as I did when I previously started the program last week. I do not want to make it seem as though I breezed through the exercises because the truth is that I have not. My entire body is still soar which did cause some difficulty but even so, I feel as though my body is ready to meet the challenge. Moreover, in my mind I have set a goal to be able to either match or surpass the individuals on the dvd. I am the type of person that once I have set a goal I do everything in my power to achieve it and so far I have seem small improvements from week 1 to week 2. This may have been an extra rep in a few exercises but it is all progress.

For some small details, shoulders and arms consist of eight cycles where you repeat the exercises you did for the first cycle in the second cycle. For instance, cycle 1 and cycle 2consists of alternating shoulder presses, in and out bicep curls and two arm tricep kickbacks. The only difference is that Tony asks that you increase the intensity from cycle 1 to 2. Thus far, I have been using 30 pound weights for presses, 25s for the curls and 15s for the kickbacks. My goal is to increase each by 5 pounds comfortably by the time phase 2 comes around. Ab Ripper X, like Tony says, “I hate it, but I love it”. Next up…Yoga!

Updates...

Sorry for the delays with my updates, things got a little busy so I was not able to give an update but I did not miss a day. On Wednesday, I did Kenpo X. When I was a kid, my mother got me involved in martial arts so most of the things Tony had on the dvd was very familiar and fun. The exercises in Kenpo X are cardio based consisting of a variety of kicks, punches, and blocking techniques that really causes you to exert yourself. Throughout the workout, I did not really even notice how strenuous it was because it was so fun. The entire experience was nostalgic of my martial arts class as a child. I feel that it is important to note that with Kenpo X, individuals do not need to believe that they will be able to learn martial arts by doing this exercise routine. My theory is that Tony believes that if he is going to have a cardio routine that’s focused on getting your heart rate up, why not make it something fun. In addition, people carry around a lot of stress and anger so what better way to ensure that they get a good exercise as well as release some of that stress and anger by throwing some punches. Even though this was an hour long exercise time just seemed to fly by.

P90X gives you the option of either stretching or resting for day seven. Since I am a pretty busy guy, I decided to use the day for rest in a sense. On Friday, the whole thing restarted as I performed chest, back and ab ripper X once again. This day proved to be pretty difficult since I was still sore from the week prior. Regardless I was able to push through and complete the exercises. Today, I performed plyometrics and I must say I believe I have begun to enjoy these exercises. Each day brings me closer to the goal…day 90.

Day 5 Legs, Back & Ab Ripper X

Today was legs and back followed by another session of Ab Ripper X. Since I have been working out, the days designated for legs was always the ones I dreaded the most. I was always ready to meet the upper body exercises; you could even say I looked forward to those days. For some reason it just seemed as though the leg exercises were so much harder. Every time legs day came around I compared it to climbing Mount Everest. Furthermore, after completing the exercises there would be that jelly leg feeling subsequently after. Simple things like going up stairs would be a struggle afterwards. Well, when it came to the P90X leg workout, all those feelings came rushing back and Tony did a great job of realizing those apprehensions. The exercises he put into the program in the sequence he put them in challenges you. It seems as though his goal is to break you down into pieces. By the end of the workout your hamstrings, quads, calves, etc. will be on fire. I liked that he combined the legs with the back because before starting this program I combined the two as well. Tony uses the chin up bar a lot to do this. Personally, I am a fan of pull ups and chin ups and have a personal goal of completely conquering it.

This was the third time that ab ripper X was implemented with the week. With each day it feels as though I am able to go a little further and further. I am still unable to complete all 349 ab reps but each day I inch a little closer as I continue to push forward. I’m going to keep bringing it…next up Kenpo X.

Next up....Yoga X!

Ok today I was able to complete the next regimen in the P90X program, Yoga X. Before today I had never taken a yoga class or performed any yoga workouts. It was an interesting experience to say the least. Going into day four’s workout (yoga), I thought I would be able to relax because prior I perceived yoga to simply be some easy stretching techniques, nothing that would challenge too much. I was absolutely wrong, today was as challenging to me as the days prior. Yoga X was roughly an hour and a half which means you will need to set aside more to time to complete the P90X routines. Throughout this workout you will see a lot of repetition with the exercises. This may be why I am not very fond of it. Throughout the entire session it seems as though things were in slow motion. Many of the exercises really got the smaller muscles that are usually overlooked that contribute to muscle definition and overall flexibility.

Following the workout I had to go to work and then practice for a step show I have coming up in the next two weeks. Many of the steps that we perform require an individual to have good balance and to bring the knee into perfect 90 degree angles up to the chest. Before today, I was able to perform the necessary movements fairly well. When I went to practice today I must say I saw a different in movements as well as in the way I felt during the movement for each step. Everything seemed much smoother and easier…..to think this was only my first day of yoga. Though I am not a big fan of this workout I do like the small results I have seen thus far. Next up…Legs.

Shoulders, Arms, & Ab Ripper X

I was out of town for one of my friend’s wedding this weekend so I was unable to complete my day 3 workout, but as a way to kind of adjust things I figured I would just replace the days I missed with my rest day. Anyway, I was able to do the shoulders, arms, and ab ripper X workouts today when I returned home and as I expected it was pretty challenging to say the least. I had some issues determining what would be the most challenging weight to use without either over exerting myself or not challenging myself enough. I was able to adjust the weights appropriately as I switched from round 1 to round 2. Throughout the exercises I could feel the burn throughout the workout as my biceps, triceps, deltoids, etc. seemed to be screaming. I love this in a workout; it let me know that I am really working my muscles out.

Subsequently following the shoulders and arms workout I was able to go into ab ripper X. The first day I did ab ripper X, I found it to be a very challenging work. The exercises really got my abdominal muscles burning and this time was no different. Last time I had difficulty and was forced to take small 3 to 5 second breaks during the routine but this time around though I still had times when I had to take small breaks I was able to push myself and I am happy with what I accomplished. Following the workout I enjoy a nice steak dinner providing me with the necessary protein, carbs, and fiber. Tomorrow is Yoga X, it should be interesting since I have never done yoga.

P90X Week 1 Day 2

After finishing day one of P90X, chest and back I thought to myself, “I hope everyday is not like this”. Today when I woke up I was fairly sore, pretty much what I expected. I have always looked at my level of soreness the day after as an indicator of whether I got a good workout. I can feel the soreness all throughout my upper body and it gives me a sense of accomplishment. I can definitely say I received a good workout.

It is day two of P90X and according to my calendar it was time for plyometrics. After completing day one I believed it probably would have been the hardest that I would have had to work out. To my surprise this workout proved to be even more challenging than the first. Throughout the entire plyometrics DVD it seemed as though I was only on the ground for a short amount of time. With as much jumping that was required I felt as though I sprouted wings. For the entire hour I perform a series of jumping exercises that took me to my limit. I felt as though I could create my own personal swimming pool or at least a Jacuzzi with as much sweat that was released from my body. This workout left me completely exhausted; I could barely stay on my feet upon completion. My quads, hamstrings, calves, as well as the other areas of my body felt as though they were on fire. Day one and two were outrageous, I can’t wait to see what day three holds.

Restart

Ok, previously I broke the news that I had issues with the initial P90X discs I ordered and inevitable had to exchange them. I have some good news for everyone. The new P90X discs arrived yesterday evening. Soon after they arrived I performed the fitness test once again and restarted my journey down the road known as P90X. I am happy to say I passed with flying colors. With this program it is important to make sure you take pictures before starting the program. This enables you to see you progress as you advance through the different phases of the program. Phase one is from day 1 to day 28, Phase two is 29 to 60 and Phase three is 61 to 90. Furthermore, it is important to document your number throughout the fitness test. For instance, if you were able to do 25 pushups, you should document this because at the end of the program you will retake the test to see how far you have advanced.

Earlier today I started day one of the program for the second time. This program really challenges you out of the gate. The first day is chest, back and ab ripper X, this is a non-stop program that takes you beyond what you think you can do. Throughout various parts of the program your body will beg you to stop but you have to push through and give it your all. The most important that Tony stresses is to give it your best and forget the rest. It has only been the first day but from my experience I can tell that if you buy into what Tony says you will have success. Throughout the program you can feel the intensity at every level. I will continue to give updates throughout the process.

Recovery!!

Recovery is probably one of the more ignored aspects of exercise. Recovery is everything when it comes down to strength training. Regardless of what workout program you choose to use to achieve your fitness goals, whether it is programs like P90X or Insanity seen on late night infomercials, recovery is a key element to achieving your goals. Recovery is attained only through rest and proper dieting. Some people are able to cut corners and speed up the process through the use of supplements. There is nothing wrong with the use of some supplements but the safest and most natural way to recovery is through traditional means like rest and proper eating as stated earlier.

Recovery allows the body to repair your muscles, rebuild and strengthen them. Without adequate rest it is possible for individuals to hinder growth as well as cause injury to their muscles also referred to as overtraining. The body is a machine, constantly adapting and growing. During rest periods is when the body is able to adapt to the strain of a workout and becomes more efficient. This can be compared to someone who has just started a new job. Initially, the worker experiences difficulty fulfilling their tasks but as they continue performing their duties they learn and the task becomes easier to accomplish each time. The recovery period is also when the body repairs any damaged tissue resulting from strenuous exercises. Furthermore, the body uses this to breakdown all supplements, energy stores and nutrients needed for growth and distribute them to your muscles. An individual’s energy stores are also refilled during this period.

Creativity...It Makes A Difference

Whether you are a working college student involved in various activities/groups like myself or you are a family man or woman trying to balance work life, family, community, and interests it can be difficult to find enough time or the necessary motivation to exercise. Over the years there have been times when I was simply just too busy get a decent workout in and there have been times when I have simply gotten bored with what I was doing. To overcome these issues I had to get creative. Here some of the remedies I discovered.

First, turn your everyday activities into a means of exercising. I read somewhere that a 150 pound person that walks 2.5 miles in an hour is able to burn 210 calories. If your workplace or classes are not too far away, instead of driving try walking, cycling, or running as an alternative. By doing this individuals can incorporate their daily commute into a workout. Second, if you are unable to set aside 30 minutes to an hour to exercise, an alternative means of excising would be to break the workout into 10 minute segments. For instance, in the morning complete 10 minutes of stretching, pushups, and sit-ups. Next, around mid morning or afternoon perform 10 minutes of some kind of cardio (cycling, walking, running, basketball, swimming, etc.) and later in the evening can be reserved for a 10 minute weight training session. Third, personally when I workout alone I lack some motivation or become bored. This can be overcame by training with a group of friends, this includes but not limited to performing various activities like basketball, rafting, volleyball, weight training, etc.

Bad News

I have some bad news guys, I am afraid I had some issues with my P90X discs so I had to return them and a new order was placed. So until they are able to send me a new package I will have to postpone my updates about my progress through the program.

Since I am unable to give my updates I would like to take this time to share some fitness tips. Other than working out we all know that we must eat correctly. For all the health conscious cooks I have some tips to save time. We’ve all been in those situation where you’re starving, feeling as though you could eat a horse, and you want to eat NOW. The key is to prepare things ahead of time. This means if there are days when you have a day off from work or just have a day off from your obligations take the time to prepare foods you would like to eat throughout the week. In terms of vegetables, wash them on your day of and store them in air tight container within your refrigerator. Another thing you can do is prepare foods in large batches. For instance, create a large batch of spaghetti, soup, or some kind of stew. This way you can simple pop it into the microwave when you’re crunch on time. Other dishes that are great for reheating are lasagna, chili, or maybe cabbage rolls. Furthermore, buy foods like pre-cut broccoli to save time cutting them. Buy whole wheat bread, lunch meat, and low fat cheese to make quick sandwiches.

Back 2 Bizniz

I would like to take this time to apologize for my absence this past week. I did not have internet access on my spring break vacation to Orlando, Florida. Anyway, I hope that everyone was able to improve their fitness level to a desirable level for their spring break vacation this past week. I know that student at universities such as the U of I have spring break this week and to you all I hope you were able to achieve your desired fitness level.

I have a confession to make to everyone. I am sorry to say that I was unable to stay consistent with my workouts over the break. I was able to do a few exercises here and there but nothing substantial. I would like to say that I did have a fun time in the wonderful city of Orlando. I was able to visit Universal Studios for the first time, enjoy both theme parks, and overall see the city. The trip to Orlando presented a wonderful change from the norm because living in the Midwest was a drag with all the snow in weeks prior. All those pushups, pull-ups, squats, etc. was worth it as I was able to show off all my hard work.

For an entire week I took it easy so now it is back to business. I am sure I not the only one that took things a little easy on break so now I want to encourage everyone to get back to work. Just because spring break has come and gone does not mean we should stop improving our fitness level. Stay motivated and continue to be fit for life.

Stess & Wellness.

Whether it is in the United States or developing countries, most people are in constant denial about their overall health. Things such as stress, the physical or mental state, such as anxiety that disturbs the body’s normal state of functioning contribute to a person’s health. Studies show that stress contributes to the development of diseases such as heart disease and cancer. The levels of stress tend to manifest in many ways, for instance psychologically, physically, or even behaviorally in a person’s life and body. Simple things such as making decisions to pains in the chest are signs. Controlling one’s stress level is important factor in overall wellness.

Many areas of a person’s life contribute to high stress levels such as work, school, family, etc. One must assess each individual area of their life in order to get a handle on their stress levels. Once an assessment has been made certain lifestyle changes may be required. A growing issue in this country and many other nations is obesity. Due to many of the issues associated with obesity the rates of heart disease and diabetes has been rising does not look to stop. The poor health and high stress levels observed are generally self inflicted. Individuals will have to take a proactive approach to their over health and wellness before a change is seen. Lifestyle changes are absolutely necessary to overcome issues such as this. With kids parents have to be more conscious of what they give their kids and begin instilling the principles at an early age.

Health

According to Dictionary.com fitness can be best defined as capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort, as well as physical exercise. In America today there are a lot of health issues due to society’s lack of exercise and physical fitness. In order to maintain a healthy body fat as well as overall body size you have to exercise and eat healthy. “Fitness should be a key component in anybody's life simply for the fact that it makes you feel better. It is recommended that you get 30 minutes a day by most experts’ standards. But in my opinion you should do at least 40- 60 minutes of exercise a day “. When exercising and increasing daily fitness it helps an individual to feel good, and when you feel good you look good in addition to having more confidence; also, fitness/exercising increases your energy throughout the day, which will allow you to do daily tasks more efficient and more carefree. Fitness can also allow weight loss and a reduction of fat; however, this can only be achieved with a balanced healthy diet. Losing weight should not be the only reason why you resort to a fitness goal. Even skinny or small people should exercise, just because someone has a small body frame does not mean that, that person is healthy. With overall fitness you become healthy physically and in some cases mentally. To sum fitness up, fitness is a state of good health, which comes as a aftereffect of exercise and a well balanced nutrition.

Motivation

There’s one week until spring break and like everyone else I am still trying to do as much as possible to get in peak physical condition. I would like to take this time to remind everyone that even though it is great that you all are working hard to get your bodies in shape for spring break that it is important that you are careful not to over train as I have spoken on in the past. Furthermore, remember that it is important to stay in shape and work towards maintaining your desired fitness level rather than trying to hurry up and get in shape every time spring break rolls around. I myself understand that it’s difficult to stay consistent 365 days of the year. It’s understandable that everyone will take a month off but it’s important to get back into it.

No matter how hard those push-ups or pull-ups gets it’s important to remember that every repetition is getting you one step closer to your goal. Believe me, I’ve been in those situations when it seems as though you cannot finish, it feels like you want to throw in the towel, or you feel as though if you do one more rep you will die. Remember most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game, one foot from a winning touchdown. If you give up you will never achieve your goal, the only thing that will define you is failure.

Week 1 Day 1

Day one consists of chest, back, and Abs Ripper X. To start off I took my laptop to my gym. Most of you are probably asking, why go to the gym when the program is tailored for home use. Well the fact of the matter is that I already had a gym membership and I do not want it to go to waste. Anyway, my gym is Anytime Fitness and since I can go whenever I want, I usually go either really late when I can have the place all to myself. Since I am at the gym I have access to the dumbbells I will need and a pull up bar. I kept a pad and pencil as well to record my reps.

There are twelve exercises and two sets. For example, I had to start off by performing reps of regular pushups, followed by wide arm pushups, pull-ups, elevated (or incline) pushups, dumbbell rows, and then reps of diamond pushups. This is then repeated all over again. After all that you would think it was over but oh no here comes Ab Ripper X, this consists of twelve exercises that are twenty-five reps each. To start Ab Ripper X, they have you do in and outs, then forward bicycles so you are not laying on your back, this is then followed by reverses, next is a workout called seated crunch frog, then you continue with wide leg sit-ups, then fifer scissors which are like alternating leg raises, the hip rock ‘n raise, and the rollup V combo. After finishing the first session I must say it was intense.

The First Step...

In my previous blog I talked about the need for a “tester”, a person who would try out fitness programs that are advertised as being the greatest thing on the market and essentially evaluate them. As I said before, I would pick one (P90X) and order the program to begin the experiment. My order arrived earlier today while I was at work. After reading some of the material thus far, the understanding I’ve got is that the individual who has decided to undergo this process (me) will perform the exercises six days out of the week with the seventh day reserved for rest. It is somewhat similar to the creation of the world where after working hard all week the lord was able to rest on his last day. The program comes with a meal plan than lays out nutrients and their importance. The program explains how these nutrients (protein, fiber, and carbohydrates) enable the body to grow and become stronger. Furthermore, the program comes with a calendar that is used to document the user’s progress. Along with the nutritional guide and calendar comes 13 DVDs for a total cost of around $150 after shipping and tax is assessed. Shipping by itself was $24, I thought this was little over but that’s the cost. To begin, I am going to pop in the first DVD and go through the fitness test. The fitness test is used to measure growth in terms of strength, stamina, and overall fitness at certain bench marks throughout the program. I am getting started now and I will update you with my progress tomorrow.

Tester...

Today I want to talk about finding an effective work out program. I know being a fellow consumer it is difficult to find the right program because you do not know if it will work or not. Whether you have searched the internet, asked friends, late night infomercials etc. in an attempt to find a solid program I understand how nerve wrecking the process could be.

I have decided to conduct an experiment to assist those people who seem to run into this problem. Whenever I would stay up watching a little TV, I would always come across these infomercials that promised to completely transform the user’s body into something surreal. Usually, I would discount these infomercials but one has consistently stuck out to me, P90X, this program is one of the only one that seemed as though it was promising. After watching the many infomercials I thought to myself, it would be great if there was someone completely independent of the businesses who could try out these programs and let people know how effective they are. So I thought to myself once more, why not me.

I will select one program and go through it in entirety for as long as prescribed (usually 60-90 days). Throughout the entire program I will give updates as to how the program is working for me. To begin this process I have selected and ordered a program (P90X) and upon its arrival I will begin my journey to what seems like the ultimate beach body.

REST!!!

Today I would like to discuss rest and its importance when exercising. Earlier I was at my gym working out and I would see guys just go from exercise to exercise without any rest between. It probably wouldn’t be that bad if they were working opposite muscles such as biceps then triceps or quads then hamstring. Furthermore, when I talked to them about it I found out that they would fail to designate days so that their body could recover. I would advise that people do not do this for risk of causing an injury to the muscles. Rest is probably the most neglected aspect of fitness. Not only does an individual increase the chance of reducing injury but a key component of rest is that it facilitates muscle recovery and growth. Truthfully, if an individual does not rest then they might as well forget getting those big muscles they’ve been longing for and hope to show off on the beach.

If you talk to any trainer or fitness enthusiast, they will tell you that rest is probably the most important part of exercising. Regardless of what you have heard, all muscle growth takes place during the periods of rest. Moreover, after your muscles are able to rest/repair themselves following training they become stronger that enables people work harder and promote further muscle growth. Another important tidbit is that you allow muscles to fully recover (usually two to three days per muscle group) in an effort to avoid injury or retardation of the muscles. Based on the workout there needs to be variations in the amount of rest allotted.

Overuse

Today, I would like to discuss injuries that occur due to overuse. It seems that more and more people are getting injured due to overuse. The misconception or the things people concern themselves with are that they may get suffer from terrible injuries such as a tear in the Achilles tendons or some kind of tear in one of the ligaments. The fact of the matter is that the chances of suffering injuries from overuse are much higher while serious injuries prove to be more unlikely. Overuse injuries most frequently seen are of a lesser degree but none the less can cause a high enough of a disturbance (up to 40 – 50 % decrease in muscular strength) that can negatively impact one’s performance. These types of injury tend to occur due to high or prolonged stress on a particular muscle group.

Following an injury such as this, individuals can undergo a recovery time spanning up to a month depending on the severity of the injury. After injuries such as this it is imperative that those on the road to becoming fit plan workouts that are rigorous enough to increase the fitness level while at the same time avoid inducing further injury to the muscle. The issue that seems to constantly arise is that those trying to increase their fitness level tend to be unable to find programs that will properly enable them to elicit the desired results. It is important that when dealing with injuries such as this or any injuries for that matter that one takes all the necessary precaution to avoid re-injury or further injury to the muscle.

Mixing it up

Ok, I was sitting there after completing my workout for the day and noticed something, I was not as exhausted as the first few times I completed the workout. For instance, the first time I performed this particular workout I was completely exhausted afterwards. Sweat was constantly dripping from my forehead no matter how much wiped it and I had to relax for about a couple minutes before everything felt ok again. After completing the workout now it felt as though I still had energy to blow. It dawned onto me that more than likely many other individuals were possibly encountering this same issue.

The fact of the matter is that my have grown, it has become stronger, and it is letting me know that it is time to increase the intensity. More often than the reason people don’t see the desired results is not because they are not working hard but simply that they aren’t working smart. If a person performs the same routine over an extended period of time without change, after a while they will notice that rate of change seen on their body will drastically decrease. In order to avoid this plateau effect that many people fall into, the individual must in a sense “mix it up”. The human body is unique in that whatever it learns, it is able to retain that information and change enough to reduce any stress. In order to continue to see change, individuals must in a sense “mix it up” or confuse the body to force it to continually change and become stronger.

"No time...."

Hey guys, I know it’s been a few days since I’ve put up a blog but here I am with a few words of wisdom. This is my last semester here at ISU and it just seems like I am just so busy to the point that it’s hard to find time to work out each day. This got me thinking, if I’m having difficulty finding time to get to the gym then there is most likely other people out there facing the same difficulties. I found that the best thing to do is to go out and spend the few dollars you would otherwise waist on something stupid to purchase a pull-up bar, a couple dumbbells, and maybe some resistance bands (optional). I recommend that people get these things because the will allow you to do almost any workout. It’s great for those times when you only have maybe thirty minutes not including the time it would take to drive to the gym and back home.

Some people are probably asking the question, “What can I do with just dumbbells, bands, and a pull up bar?” The fact of the matter is that the possibilities are far and wide. First, pull ups are great for helping you to get that V-shape that everyone wants and works a large majority of your upper body. Second, dumbbells are great because you can work the chest with dumbbell press, dumbbell fly, etc. You can work you arms with simple curls, the shoulders with shoulder presses, lunges, etc. The list goes on and on. Third, resistance bands can be used in a similar fashion and enables you to expand range of things your able to do.

Motivation???

Last time I talked about how excited I am for my first spring break trip of my last semester in college. During the time up until my trip I talked about getting in peak physical shape to hit the beaches. I want to come clean with you all, I have not really worked out for the past month and a half. It seems as though I have hit the reset button because even it has only been a month and a half I have seen muscle deterioration and strength loss. Now it feels like I’m starting over and I am feeling all the bodily aches that come when a person resumes weight lifting after a decent amount of time. Getting the body I want will take a vigorous work ethic.

I think the biggest part of the fitness process, whether it’s with an individual that is beginning weight training for the first time or with an experienced weight trainer, the biggest problem seems to be motivation. I personally use my pass achievements to motivate myself and I focus on the thought of surpassing those achievements as I’ve done in the past. Before beginning any fitness program, I feel that everyone should find something to serve as motivation. This can be a picture of you when you were a stud in the army (positive motivation), a picture that constantly shows you in your worst physical shape as you work to never go back (negative motivation), or something as simple as thinking how many girls/guys you will attract when you hit the sandy beaches of Miami this spring break.

Swimsuit....

I would like to first start off with a small quiz. Here we go. It’s spring semester and even though it has just started, myself and college students all around the world are already feeling the rigors of classes. Moreover, we are all thinking the same thing, “I need a break”. What does all of this say you ask? It says let’s get ready for spring break but before we all hit the beaches of Cancun, Miami, or any other exotic location, we are all thinking on thing. We are all thinking I need to get fit, I need to get those six pack abs back so I can look good for all the beautiful ladies surveying the beach. The ladies are thinking, “I need to lose these love handles so that sexy guy will look my way”. It does not matter if you are male or female; we are all thinking the same thing.

Personally, I have been in college for the past four years, now it’s my last semester and I have yet to go on a spring break trip. Fortunately, opportunity has finally knocked on my door because it seems that I will be bound for Miami. Now that I have finally received the opportunity to enjoy spring break, I want everything to be perfect, abs and all. Starting tomorrow, for the next month and a half up until the day I depart for Miami I intend to put all the knowledge I have to get myself in the best shape possible.

Bigger, Stronger, Faster…

In this blog I feel the need to focus on those experienced lifters who reach a plateau. Remember when you just started out lifting, it was much easier to get stronger, bigger, and faster. In fact most beginners see changes following each workout session. Advanced trainers tend to fall into a plateau effect as they inch closer to their genetic potential. Once you have reached this point then it is time to push yourself to your limits. Furthermore, the stress on your muscles during recovery time begins to increase so you will have to be conscious of how you maintain your body.

In order to arrive at your individual genetic potential, it is important to ignore those people you see that always seem to be in great shape with little effort. Remember each person is different; two people can perform the same workout and receive totally different results. There are three types of body generally seen. The first body type is an Ectomorph which is a person who is naturally skinny and experiences difficulty gain weight or muscle. Second, you have Mesomorphs which are those people who find it relatively easy to gain muscle and have a naturally fit body. Third, you have Endomorphs which tend to gain weight fairly easy but experiences difficulty losing the weight. Personally, my body is between an Ectomorph and a Mesomorph. Due to this I must find a middle approach in regard to my body type. It is best that everyone determine what type of body type they have, this will help in determining what training methods are best for them in particular. Moreover, once the necessary knowledge has been attained about your body then you can begin training YOUR body so you can the best results for you.

Why all the confusion…?

I just left the gym a couple of hours ago after completing a great workout and I found myself wandering one thing, why must they confuse us so much. When I say “they” I am referring to the vast majority of those in the fitness industry. It usually takes most individuals going through four or five fitness programs if not more before they find a program that yields any substantial results. Sadly, I also have had to travel on this beaten path. After wasting valuable time, energy, and more importantly my money, I realized that many of these programs were destined for failure from the beginning.

Think about how you have learned throughout your entire life, by simply reading books and trying to digest all the information is not an efficient learning method. It is not until you get out there and actually see everything you are learning implemented that you begin really understanding. Trying to learn how to properly perform the various exercises featured in a book safely and accurately is ineffective. People are able to learn more from watching someone perform an activity than they ever will by reading from a book. Furthermore, with books and similar instructional material it is difficult to control the learning process as all the information (nutrition guides, fat-loss, and muscle building) are trying to be digested all at once before the individual is able to implement anything. Moreover, most of the information about proper technique etc. learned is most likely lost since they have been unable to implement.

“Flab, why won’t you go away?”

It seems that no matter where I go I come across individuals who constantly struggle to lose the excess weight around their stomach. After working hard in the gym, it seems these people are stuck with those flabby love handles that appear to have no plans of leaving. This appears to be a common problem plaguing people attempting to get that flat stomach/six pack abs.

In order to find a solution for this problem we must determine what we are doing wrong. A large amount of the time individuals waste their precious time doing countless sit-ups, crunches, and other abdominal exercise. My initial attempts of getting six pack abs were wasted as I use to sit in my room and do every abdominal exercise at the time. Focusing on abs specific exercises usually yielded mediocre results and as a means of increasing my resolve I would simply tell myself that I just was not working hard enough. Over the past six year I have been able to pick up tons of useful information from fitness classes I have taken at Illinois State University, personal trainers I have had the pleasure of knowing including my fraternity brother, and through extensive personal research. When it comes to attaining that elusive flat stomach/six pack, the most important thing I have most likely learned is that the trick is to not focus on all these ab specific exercises. Bet right now everyone is thinking it can’t be. The fact of the matter is that the most effective exercises for the stomach region are not ab specific.

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Beginners

If you are a person that for most of your life have not exercised or may have struggled, you might ask the question, “Where do I begin”, well go no further I have the answers. Barring any medical problems, you should begin by test your physical limits to get an idea of how much your body is able to handle. When you hear the word exercise, it does not always mean going to the gym and slapping a few plates onto a barbell and proceed to chucking it up. If you are just starting out you can begin by changing small things in your life. For instance, instead of taking the elevator, take the stairs. Instead of driving to the store around the corner from your house, try walking. In addition to television, why not find other hobbies such as swimming, biking, basketball, racquetball, etc. to occupy those Saturday and Sunday afternoons you have off.

For those individuals who would like to take it a step further, either joining a gym or buying a couple dumbbells to use in your home can be alternatives. The important thing to remember is that you need to take it easy until your body is accustomed to more rigorous activity. This means only working out for about a half hour to an hour and using weights appropriate for you fitness level. It is important to stretch before and after exercise session. This will loosen up your joints and reduce the risk of injury. Furthermore, only perform around ten exercises per session and about two to three sets per exercise. Working out about three days out of the week (M/W/F) should be adequate for beginners. There is no need to rush; everyone has to start at the bottom.

Technique! Verrrry IMPORTANT!!!

I want to take a second and talk about using proper technique when exercising. I know a lot of you are happy that you got your new gym membership and cannot wait jump right in and start exercising. The fact of the matter is that without learning how to utilize proper technique when exercising, the chances of being injured are very high. I can remember countless times where I have gone to the gym and seen horrendous exercise techniques. On countless occasions I have seen guys stack incredible amounts of weights onto a barbell, proceed to the bench pressing position and begin to bounce the barbell off their chest. Furthermore, these individuals will arch their backs and hold their breaths.

There are numerous reasons why people utilize poor techniques when exercising. Some may be new to the world of weight training and simply do not know proper training techniques. A number of people employ poor technique as a means to compensate for the weight being too heavy for them. No matter the reason for this it is important to learn proper technique in order to avoid injury and to get the most out of your workout. In order to perform good technique when exercising, you must adhere to three principles. First, you must be sure that whenever you perform an exercise, whether it’s on a machine or with free weight, you must apply proper body alignment and posture so not to put any unnecessary stress or pressure on a particular joint. Secondly, you must perform correct breathing because though you may receive a very small boost in strength it puts great strain on your organs. Finally, employing a correct tempo reduces possibilities of injury and helps to stimulate muscles.

Living Healthy (Diet & Exercise)

One would be surprised at how many people are unaware of the tremendous relation diet and exercise has to one another. So many individuals spend an immense amount of their hard earned money on their gym membership and stacker two pills hoping to shed those unwanted pounds. Furthermore, people waste their money on various kinds of drugs and weight loss shortcuts just to be in the same situation that they started. Though it is important to exercise regularly, some people fail to understand that alone exercise will only yield subpar results. Proper dieting is ABSOLUTELY important if an individual expects to see the results they want. A lot of guys are probably say, “what do you mean by dieting, men don’t diet”. Dieting does not mean a person should go out and starve themselves; this is high misconception with people looking to lose weight great or small. Dieting means eating foods filled with necessary amino acids, protein, etc that the body needs to operate at peak performance. Dieting includes baking ones food versus frying them. The important thing to remember is that in addition to spending time in the gym doing those bench presses, running on a treadmill for an hour, doing those pull ups, etc. it is also important to give your body the tools it needs to construct the new you. If a person spends a hour and a half in the gym then goes and eat a big juicy burger from Big Al’s, then all the hard work is erased so work smart. Diet and exercise is the key.

FIT for Life

I am a person that believes staying fit is not just for when one is trying to get that six pack abs for a spring break trip in Cancun to impress all the girls but that it is important to simply be healthy. Many health risks can be attributed to simply not getting adequate exercise. Half of the population in the United States is categorized as being obese. This is a terrible epidemic that plagues so many. All it takes is for people to get out and be active. Many individuals find hobbies like basketball, tennis, soccer, racquetball, etc. Whenever people hear about being “fit” or exercising they feel as though they have to go out and get a six pack. Being fit does not necessarily mean going out and trying to be a body builder. A person can be fit without having bulging muscles. Not only does exercise prevent or rather reduce the occurrence of health risks but exercise is said to release endorphins which makes one feel happier. Not to mention exercise puts people in better shape which makes everyday tasks easier. Most of the time people spend hours either watching television, playing video games, surfing the internet, etc. Out of all those hours used doing these various activities that are not making one healthier why not take an hour and dedicate it becoming a healthier happier person. This is the best choice a person can make. It is important to not wait around. A healthier YOU is around the corner, grasp it!!!