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.