Last week was the end of week 4 for the 1st class program in "You are your own gym". I do not wish to share the numbers or too much of my experience yet. I will say there have been some positive results.
Today I want to to do two things. The first is to update on my stepdad's P90X and the second is to talk briefly about the workout program Insanity.
Unfortunately P90X seems to be a fall off and get back on sort of thing. Miss a few days, then hit a week straight. Little else needs to be said. I will give some praise to the fact that through P90X, my stepdad has slimmed down some. The flip side is I am concerned how permanent it will be. Only time will tell and I hope for the best.
As far as Insanity goes, I've heard good things. It, like "You are your own gym", is a body weight program. It runs a 150 tag and is not for the faint of heart. It is suppose to be for those already in good shape, with experience on a program. I know of two men I could say are very fit who claim it is awesome. One of these men told me it was going fine, then when he bent over for a stretch or certain part of the workout, sweat rained down. I actually read one reviewer suggest keeping a mop or something handy. I'm sure a towel would do it, but when you actually need to wipe the floor to workout you have my attention. This one has only a 60 day challenge period but is said to get you very ripped. 30 day money back guarantee, which is always nice. This one has a specified nutrition plan of what to eat on certain days of the program...which I don't like as much. At a certain point these programs must get elite in nutrition to guarantee success though, so I understand. Really depends what kind of stuff they make people eat, if it's like a certain other program which cuts carbs for the first month, leaving you feeling very non-energized and tired. I'd be a little hesitant.
After I graduate from the master class of Mark Lauren's program, I might give this one a try.
Thursday, May 31, 2012
Five high ranking vegetables for optimal health.
1. Kale- This is my favorite. Kale has vitamin A,C, Dietary fiber, magnesium and potassium, and various amounts of other vitamins. I have two ways I enjoy making Kale. The first way is the steam it. The second way is to make "kale chips". Kale is somewhat chewy, but if you eat sunflower seeds or don't mind taking time to eat/snack, this shouldn't bother you.These can be made different ways, but I tend to take a pan, cover it with aluminum foil, sprinkle some olive oil on the foil, rip up leaves and place them in the oven at 275 until crisp. Add seasoning and you have a super healthy and tasty snack. This one even has some fiber (mostly in the stalk).
2. Spinach. This vegetable kicks butt for vitamins A, C and K. Fresh spinach is good to consume raw or steamed, much like Kale and most other vegetables. Spinach is a great food to incorporate into your diet to improve your health, partially due to it is very easy to find. This is great to rip up and put into your eggs.
3. Broccoli. Broccoli is a great one to spot at parties. Chances are good if you look past the cookies, there is a vegetable dish and this one usually makes it in there. Broccoli is good to eat with cheese or old bay.http://www.foodfacts.com/NutritionFacts/Spinach/Spinach-Bunch/21565
4. Peppers. - The spice of life may be variety, but the spice of vegetables is a pepper. These are very easy to move around, or in most parts of Maryland, grow your own. Check out what Whfoods.com said on their website, "Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. A recent study from Spain took a close look vitamin C, vitamin E, and six of these carotenoids (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin) in all commonly eaten foods and found that only two vegetables contained at least two-thirds of all the listed nutrients. One of these foods was tomato, and the other was sweet bell pepper!"
5. Soybeans. - A half a cup is worth about 8 grams of protein. Soybeans fit easily into any soup or recipe, they're also available online to buy bulk for great prices (most beans are). Also a good source for dietary fiber.
1. Kale- This is my favorite. Kale has vitamin A,C, Dietary fiber, magnesium and potassium, and various amounts of other vitamins. I have two ways I enjoy making Kale. The first way is the steam it. The second way is to make "kale chips". Kale is somewhat chewy, but if you eat sunflower seeds or don't mind taking time to eat/snack, this shouldn't bother you.These can be made different ways, but I tend to take a pan, cover it with aluminum foil, sprinkle some olive oil on the foil, rip up leaves and place them in the oven at 275 until crisp. Add seasoning and you have a super healthy and tasty snack. This one even has some fiber (mostly in the stalk).
2. Spinach. This vegetable kicks butt for vitamins A, C and K. Fresh spinach is good to consume raw or steamed, much like Kale and most other vegetables. Spinach is a great food to incorporate into your diet to improve your health, partially due to it is very easy to find. This is great to rip up and put into your eggs.
3. Broccoli. Broccoli is a great one to spot at parties. Chances are good if you look past the cookies, there is a vegetable dish and this one usually makes it in there. Broccoli is good to eat with cheese or old bay.http://www.foodfacts.com/NutritionFacts/Spinach/Spinach-Bunch/21565
4. Peppers. - The spice of life may be variety, but the spice of vegetables is a pepper. These are very easy to move around, or in most parts of Maryland, grow your own. Check out what Whfoods.com said on their website, "Bell pepper is not only an excellent source of carotenoids, but also a source of over 30 different members of the carotenoid nutrient family. A recent study from Spain took a close look vitamin C, vitamin E, and six of these carotenoids (alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin) in all commonly eaten foods and found that only two vegetables contained at least two-thirds of all the listed nutrients. One of these foods was tomato, and the other was sweet bell pepper!"
5. Soybeans. - A half a cup is worth about 8 grams of protein. Soybeans fit easily into any soup or recipe, they're also available online to buy bulk for great prices (most beans are). Also a good source for dietary fiber.
Tuesday, May 29, 2012
What bodybuilders and bloggers have in common.
Any guesses as to what they have in common? Chances are, you think today's post will be about how bodybuilding and blogging is an art from that requires diligence....practice....commitment....etc etc. Good point, there's some truth in that. That's not where we are going today though, really the post title for today could say what bodybuilders, bloggers, and people in any area of life that hit a point and stop improving.
If we had a graph of productivity for the majority of people who have been doing something for a few years, you would see their skills drastically improving in the beginning than level out (sometimes even decrease if progress is halted long enough). Why is this? Briefly, people get into an autopilot at some point usually. Instead of ten years experience, they get one years experience repeated 10 times. What bodybuilders (and friends) have to do with this is that many get stronger and stronger, than go into maintaining mode. In some professions and areas of life backsliding happens when 'maintain' mode comes on, but bodybuilders can sometimes just hold it. It is easy to see a ripped person and assume they hit they're wall, but c'mon. There are normal people who deadlift 400, 500 pounds. Yet you honestly believe that dude is at his max because he looks good in a bathing suit and can benchpress 220? If his life depended on him being able to bench press 275 by this time next year, think he could make that happen?
So the first reason is the ever present threat of being comfortable. I may have touched on that before.
The second is also very, very important. Guy (or gal) stopped learning. They stopped looking actively into what can help them squeeze that extra 10,20,30, 40 percent out. Believe me, at a certain point 10 percent is the difference between pretty cool and down right impressive when it comes to weight. Some bloggers risk the same thing, they stop learning, so they're posts get harder to write or more bland. Anything you can think of that a person could commit to, same thing. In my opinion, one of the best things for people who have been active in something for some time, as well as someone brand new, is to get a coach. A accountability partner may work if they understand some of what you are doing, and you can hold yourself responsible to them in terms of giving your best. Robert Kiyosaki says it well "Professionals have coaches. Amateurs do not."
Coaches share expertise and are there to get the best out of you, if you want to get out of 'maintain' mode, or jump way ahead in your experience, seek a mentor or coach who has gotten what you want.
If we had a graph of productivity for the majority of people who have been doing something for a few years, you would see their skills drastically improving in the beginning than level out (sometimes even decrease if progress is halted long enough). Why is this? Briefly, people get into an autopilot at some point usually. Instead of ten years experience, they get one years experience repeated 10 times. What bodybuilders (and friends) have to do with this is that many get stronger and stronger, than go into maintaining mode. In some professions and areas of life backsliding happens when 'maintain' mode comes on, but bodybuilders can sometimes just hold it. It is easy to see a ripped person and assume they hit they're wall, but c'mon. There are normal people who deadlift 400, 500 pounds. Yet you honestly believe that dude is at his max because he looks good in a bathing suit and can benchpress 220? If his life depended on him being able to bench press 275 by this time next year, think he could make that happen?
So the first reason is the ever present threat of being comfortable. I may have touched on that before.
The second is also very, very important. Guy (or gal) stopped learning. They stopped looking actively into what can help them squeeze that extra 10,20,30, 40 percent out. Believe me, at a certain point 10 percent is the difference between pretty cool and down right impressive when it comes to weight. Some bloggers risk the same thing, they stop learning, so they're posts get harder to write or more bland. Anything you can think of that a person could commit to, same thing. In my opinion, one of the best things for people who have been active in something for some time, as well as someone brand new, is to get a coach. A accountability partner may work if they understand some of what you are doing, and you can hold yourself responsible to them in terms of giving your best. Robert Kiyosaki says it well "Professionals have coaches. Amateurs do not."
Coaches share expertise and are there to get the best out of you, if you want to get out of 'maintain' mode, or jump way ahead in your experience, seek a mentor or coach who has gotten what you want.
Monday, May 28, 2012
Exercising : group or alone (plus a memorial day thought)
Monday madness, let's kick it off. Hope everyone is thankful and safe on this memorial day. In my opinion, I would like to say that if you enjoyed something as simple as a hot shower recently, you have a big reason to be thankful. I recommend a prayer of sincere gratitude, but if you refuse to that, you really may want to thank something or somebody you get to be apart of this great place to be.
Now on to today's post. Without researching or breaking out the statistics, I would say that the majority of people (at least in America) do some form of exercise once a week or more. This can range from rock climbing to a light walk around the neighborhood. This brings up a good question, is it better to work alone or in a group? According to the American Time Use Survey, in the section titled
Now on to today's post. Without researching or breaking out the statistics, I would say that the majority of people (at least in America) do some form of exercise once a week or more. This can range from rock climbing to a light walk around the neighborhood. This brings up a good question, is it better to work alone or in a group? According to the American Time Use Survey, in the section titled
"Companions During Sports and Exercise Activities", it states that it is divided pretty evenly. You are about as likely to workout with someone as working out alone. I personally believe it really can depend on where you are and what you want. LA fitness news claims there are some good benefits, including: competition element, motivation, accountability, and although usually more in the case of women, intensity (competition).
From what I have seen, I recommend both; to have fun and trade workouts and tips (helps a lot if you and your workout buddy have similar goals). To be fair, I have heard and noticed that the people who usually get strongest, fittest, and most able are the people who train and workout alone. We have seen those pair of friends or dating pair who have been going to the gym for months or years and have little to show for it. So why do I recommend both? Just because the most fit often are seen pushing alone, does not mean they always are. Basically, depend on no one to get you in shape other than you, if you buddies call out, push it anyway (in fact, push it even harder so you are extra proud the next day).
On the other hand, there are some foreseeable benefits of hanging and working out sometimes. It may just be wise to watch who you bring to workout with you, if they aren't bringing the best out of you mentally and athletically, they may not be the right fit. It may be a good idea to have a set day to workout with a friend versus whenever it comes up, or maybe try setting the habit alone and adding in some occasional friend workouts as a reward for sticking to it.
Saturday, May 26, 2012
The 5k obstacle course zombie race
I may have a future fitness goal.
Today we are going to be talking about the zombie 5k. From what I know, it is played out as follows:
You are given 3 health flags at the beginning, they say go and you run through a park with obstacles such as crossing chest high waters, climbing over obstacles, and crawling through mud and tubes. Above all, you run like a mad man and try to avoid having all your flags grabbed by the zombies. According to their website, if they told us everything it wouldn't be as fun, such as the zombie speeds and such. From what I have seen on youtube though, zombies mostly walk and try to jump out from places. The problem is that, at least according to their website, there are hundreds of them. So keeping a steady hustle is probably a good idea. If you lose all your flags you don't get your name added to the survival time list, but you can still finish. You don't get to become a zombie.
Price is a little steep, depending on date it's $77-$88. Even though there are no weapons aloud, it has to be awesome to finish alive. Apparently they have a line up of bands also to play afterward in the "safe zone" a.k.a the finish line. So maybe it's a dream or future goal, first I have to finish my strength training. If anybody wants to join it's coming to Maryland and Pennsylvania and a bunch of other locations so I figured I would give a quick review and let my readers know. Enjoy.
Friday, May 25, 2012
Strongman Vs Bodybuilder
I was riding passenger in my friend Steve Moore's car a few days ago. We were chatting about working out, and training in general. Before long we got into talking about our strongman friend Dan Cenidoza. Somewhere in there I said that Dan Cenidoza is a bodybuilder as well since it is practically the same thing as a "strongman". Steve told me if I called Dan a bodybuilder he would slap me.
Okay, let's expand our vocabulary.
It seems that although "bodybuilder" seems to be the term our society grouped anyone with a fitness goal other than cardio. The difference is like a person who plays a good variety of sports versus someone who is pro is one event or sport. In fitness, it would be like someone doing bicep curls everyday, versus someone who does a different set of exercises depending on the day. Someone who does a large number of a exercise, of course would look good curling 200 or 300 pounds, but outside that exercise, they probably lose a lot of that impressive weight.
Although someone can get big doing a few exercises a LOT, there is a good chance they will have many areas where they still are weak, because they have challenged themselves there. This is the difference between a strongman and a bodybuilder. Bodybuilders often are a little weak overall, only excelling in a few exercises which does not improve their fitness level as a whole very much. Strongman are different because they tend to focus more on different speed exercises, different motion ranges, grip strength, sometimes even things like building lung strength.
It is true that most strongman tend to care much less about looks, absolute extremes may not be for everyone. So although it may be a good idea to try to excel at some areas (usually the ones you like working most), it is probably a good idea to have variety so you can do more than look good, you can actually be strong for cases other than "quick, I need someone to lift this 250 pound bicep bar off my friend!".
Okay, let's expand our vocabulary.
It seems that although "bodybuilder" seems to be the term our society grouped anyone with a fitness goal other than cardio. The difference is like a person who plays a good variety of sports versus someone who is pro is one event or sport. In fitness, it would be like someone doing bicep curls everyday, versus someone who does a different set of exercises depending on the day. Someone who does a large number of a exercise, of course would look good curling 200 or 300 pounds, but outside that exercise, they probably lose a lot of that impressive weight.
Although someone can get big doing a few exercises a LOT, there is a good chance they will have many areas where they still are weak, because they have challenged themselves there. This is the difference between a strongman and a bodybuilder. Bodybuilders often are a little weak overall, only excelling in a few exercises which does not improve their fitness level as a whole very much. Strongman are different because they tend to focus more on different speed exercises, different motion ranges, grip strength, sometimes even things like building lung strength.
It is true that most strongman tend to care much less about looks, absolute extremes may not be for everyone. So although it may be a good idea to try to excel at some areas (usually the ones you like working most), it is probably a good idea to have variety so you can do more than look good, you can actually be strong for cases other than "quick, I need someone to lift this 250 pound bicep bar off my friend!".
Thursday, May 24, 2012
Choose a winner's snack
A few days ago I woke up somewhere between 7 and 8. I was hungry, I lied there awake thinking what I could eat before working out and starting my day. Fruity pebbles sounded tasty. I helped myself to a bowl, and in what seemed like one swoop, eat it all. Then I sat there for a minute looking at the empty bowl and thought, "eh". I have been eating whole grain bread lately so maybe I have started being able to differ quality ingredients from cheap products like the "enriched" grain in my generic fruity pebbles. This choice made me feel like my day was already a "eh" day.
This is the topic of today's post. Choose a winner's snack (and/or meal).
I believe in something called "eater's remorse". Much like buyer's remorse, it seems like a fine idea at the time, but later in the day you regret it and hate the decision. Whether it is a "cheat meal", "just a one time thing"or "a treat that I usually go without", most of us know the deal. If you have an internal debate over something, good chance it's better to just go without. Why?
Well not too long ago I was volunteering for a church/community project by doing some gardening and weeding at a elementary school. Someone brought donuts. They're were plenty for everyone, and I was hungry. This was one of those times I resisted the urge, and as a reward, somebody also broke up some Quaker snack bars for the group which I enjoyed. Most did not though, most helped themselves to these sugar filled treats. Now, I did not get to speak or observe them all for the rest of the day, but I would wager these donuts played a part. Besides the sugar crash many may have experienced hours later, which crashed productivity, it probably didn't motivate them very much.
Basically, even if they're bodies didn't feel awful later, what choices will follow that doughnut? What if you said no?
If you say no, who knows, maybe today will be the day to go for that 4 mile hike, or clean the garage. After all, if you can resist the doughnut, you can do anything.
This is the topic of today's post. Choose a winner's snack (and/or meal).
I believe in something called "eater's remorse". Much like buyer's remorse, it seems like a fine idea at the time, but later in the day you regret it and hate the decision. Whether it is a "cheat meal", "just a one time thing"or "a treat that I usually go without", most of us know the deal. If you have an internal debate over something, good chance it's better to just go without. Why?
Well not too long ago I was volunteering for a church/community project by doing some gardening and weeding at a elementary school. Someone brought donuts. They're were plenty for everyone, and I was hungry. This was one of those times I resisted the urge, and as a reward, somebody also broke up some Quaker snack bars for the group which I enjoyed. Most did not though, most helped themselves to these sugar filled treats. Now, I did not get to speak or observe them all for the rest of the day, but I would wager these donuts played a part. Besides the sugar crash many may have experienced hours later, which crashed productivity, it probably didn't motivate them very much.
Basically, even if they're bodies didn't feel awful later, what choices will follow that doughnut? What if you said no?
If you say no, who knows, maybe today will be the day to go for that 4 mile hike, or clean the garage. After all, if you can resist the doughnut, you can do anything.
Tuesday, May 22, 2012
Chocolate milk: drink up boys!
You just had a killer work out. You have been going practically non stop pumping iron, swimming, cycling or running, you are sweat drenched. Workout isn't over though, now what do you give your body? There are a few options: water, Gatorade, or some pricey after workout drink. There is another option, chocolate milk.
Why chocolate milk? There was a neat little study in International Journal of Sport Nutrition and Exercise Metabolism. This study took 9 cyclists and had them push it to their limits, then gave them different drinks (water, sports drinks, chocolate milk) and then a few hours later they biked again. The cyclists who had some chocolate milk had the best recovery rate. Basically water is great, anyone who knows me knows that I love water and enjoy it very much. Water only replenishes water lost though, Gatorade is similar, but has some salt in it. Chocolate milk seems to be a good choice because it has good amounts of proteins for muscle building, carbs for energy, and some fat for energy. So there you have it, this can even be your "cheat" snack for today if you want.
Word of warning: drink only after serious workout and your body is really in need of these things. If you are trying to lose weight and drink this tasty treat after every walk it will just be counter productive. Likewise for a light game or sport, you should be able to tell when you are just winded versus when your body is crying out for some nutrients. Solution: work out and push yourself harder and enjoy, also consider this as a "sometimes" post workout solution depending on your goals.
Why chocolate milk? There was a neat little study in International Journal of Sport Nutrition and Exercise Metabolism. This study took 9 cyclists and had them push it to their limits, then gave them different drinks (water, sports drinks, chocolate milk) and then a few hours later they biked again. The cyclists who had some chocolate milk had the best recovery rate. Basically water is great, anyone who knows me knows that I love water and enjoy it very much. Water only replenishes water lost though, Gatorade is similar, but has some salt in it. Chocolate milk seems to be a good choice because it has good amounts of proteins for muscle building, carbs for energy, and some fat for energy. So there you have it, this can even be your "cheat" snack for today if you want.
Word of warning: drink only after serious workout and your body is really in need of these things. If you are trying to lose weight and drink this tasty treat after every walk it will just be counter productive. Likewise for a light game or sport, you should be able to tell when you are just winded versus when your body is crying out for some nutrients. Solution: work out and push yourself harder and enjoy, also consider this as a "sometimes" post workout solution depending on your goals.
Monday, May 21, 2012
Ab myth #1 (agian)
As a note, be careful if you ever run a blog on blogger. There is no trash bin, if you accidentally delete a post, it's gone.
I am going to try to recreate my myth 1# posting, so here we go.
What hip-hop abs probably won't tell you.
Okay. So here is the deal. If you stay up late enough you will see a few commercials from programs like HHA and other things like that belt that vibrates and "shocks" your abs strong. I have not personally used any of these programs so I can not attest to them working or failing. My point here is to expose a pretty big misconception "ab breakthrough" programs tend to take advantage of.
If you are in a rush, here it is: you can have very strong abs yet be a overweight man with a "beer belly". Now for those who wish to understand this, please read on. Six packs are look cool. Brad pitt has one. You want one. Yet, even if you are doing a 1000 crunches a day you may not get one. This is because most people simply do not understand that having strong ab muscles does not just destroy all the fat in the tummy area. This fat is not magically converted to muscle either. The closest thing that happens is that this fat can be burned off an give nutrients to the body that may help build ab muscles. Since burning excess fat is a pain, really it's best to start off pretty skinny, otherwise you need to rid yourself of that covering if you ever want to really see your abs. You probably won't be able to "burn off fat like crazy" while building abs alone-in 90 days.
So basically be realistic with yourself, if you have a real gut, don't aim for a six pack in 90 days. Luckily, there are some things you can work on much more easily while slimming down: legs, arms, shoulders, most things that aren't abs. Do some abs to keep them strong, but don't let that be your focus and whole plan to be skinny/slim. Just start, the real calorie burning strength training of tomorrow can lead to the six pack of tomorrow.
I am going to try to recreate my myth 1# posting, so here we go.
What hip-hop abs probably won't tell you.
Okay. So here is the deal. If you stay up late enough you will see a few commercials from programs like HHA and other things like that belt that vibrates and "shocks" your abs strong. I have not personally used any of these programs so I can not attest to them working or failing. My point here is to expose a pretty big misconception "ab breakthrough" programs tend to take advantage of.
If you are in a rush, here it is: you can have very strong abs yet be a overweight man with a "beer belly". Now for those who wish to understand this, please read on. Six packs are look cool. Brad pitt has one. You want one. Yet, even if you are doing a 1000 crunches a day you may not get one. This is because most people simply do not understand that having strong ab muscles does not just destroy all the fat in the tummy area. This fat is not magically converted to muscle either. The closest thing that happens is that this fat can be burned off an give nutrients to the body that may help build ab muscles. Since burning excess fat is a pain, really it's best to start off pretty skinny, otherwise you need to rid yourself of that covering if you ever want to really see your abs. You probably won't be able to "burn off fat like crazy" while building abs alone-in 90 days.
So basically be realistic with yourself, if you have a real gut, don't aim for a six pack in 90 days. Luckily, there are some things you can work on much more easily while slimming down: legs, arms, shoulders, most things that aren't abs. Do some abs to keep them strong, but don't let that be your focus and whole plan to be skinny/slim. Just start, the real calorie burning strength training of tomorrow can lead to the six pack of tomorrow.
Saturday, May 19, 2012
Ab myth 2# I need to work my:upper, lower, mid abs
This may surprise you, but were going to drive onto anatomy. There really is one. Your Rectus Abdominals IS your 6 pack muscles. There are also internal and external obliques that should be strengthened to add show to your 6 pack, but really that's it. So if you find yourself wishing the lower or upper part of your abs looked as good as the rest, it's not that the muscles are weaker. IT is still a good idea to have a mix of ab excises for best results, and to keep you from dying of boredom with crunches or leg lifts. If you want your lower abs to look better, you may have to strengthen your Rectus Abdominals all together, but more than likely you have more fatty tissue in that area which is causing this. Attention to diet and physical exercise, again, is important here. Woo, who knew a 6 pack was such a commitment?
A good rule is to just work as a whole. Sorry if this is bad news to anyone, but your body grows best as a whole. Sometimes the best way to push, say, your triceps and arm muscles to the next level is to work on your legs or some other area that is underloved. Same idea with abs, even more so because the abs are not their own section, they are apart of the core. Without doing a full break-down, your core is essentially your abs, obliques and lower back.
If I were to start building a brick house, and insisted on building a single wall that was 40 foot high, what would you say? Noooo David, build some of the other walls to keep it stable. The core can be viewed similarly. If you have seen someone with nice toned abs, chances are good they also have a well toned (lower) back. Work your core as a unit if you want lasting results.
A good rule is to just work as a whole. Sorry if this is bad news to anyone, but your body grows best as a whole. Sometimes the best way to push, say, your triceps and arm muscles to the next level is to work on your legs or some other area that is underloved. Same idea with abs, even more so because the abs are not their own section, they are apart of the core. Without doing a full break-down, your core is essentially your abs, obliques and lower back.
If I were to start building a brick house, and insisted on building a single wall that was 40 foot high, what would you say? Noooo David, build some of the other walls to keep it stable. The core can be viewed similarly. If you have seen someone with nice toned abs, chances are good they also have a well toned (lower) back. Work your core as a unit if you want lasting results.
Thursday, May 17, 2012
The magical liquid
What is the magical liquid?
Water. I cannot stress enough how awesome water is. Have you ever had a real workout?
Like a workout that you started pushing yourself an hour or two ago, yet you are still at it?
What did you want at the end? A couch to pass out on? Maybe. What if I offered you a soda, or Gatorade? Gatorade you may have accepted, soda less likely. You may have even turned down the Gatorade, and take a cool water or 6. Why? Most people feel water is tasteless and a chore to drink, yet if you have every been truly thirsty, it tastes as smooth and creamy as milk.
You crave it. Your mind puts it in the foremost part of your mind and you just know what you need. Things like Gatorade often work as well because it replenishes certain elements like salt, and has water in it. Water is essential to feeling good and performing. Whether tea, or flavoring, water is a winner. This is not just for the health nuts and vegans, many pros such as Vince Delmonte drink water around the clock to make sure their body can handle it's function at a peak performance. Bottom line is: If you are eating more, taking a new multivitamin or creatine, or doing more physical exercise, or anything that requires your bodt (or mind) to do more, water only increases in importance.
If you want to get more from your body, give it what it needs to succeed.
What is the magical liquid?
Water. I cannot stress enough how awesome water is. Have you ever had a real workout?
Like a workout that you started pushing yourself an hour or two ago, yet you are still at it?
What did you want at the end? A couch to pass out on? Maybe. What if I offered you a soda, or Gatorade? Gatorade you may have accepted, soda less likely. You may have even turned down the Gatorade, and take a cool water or 6. Why? Most people feel water is tasteless and a chore to drink, yet if you have every been truly thirsty, it tastes as smooth and creamy as milk.
You crave it. Your mind puts it in the foremost part of your mind and you just know what you need. Things like Gatorade often work as well because it replenishes certain elements like salt, and has water in it. Water is essential to feeling good and performing. Whether tea, or flavoring, water is a winner. This is not just for the health nuts and vegans, many pros such as Vince Delmonte drink water around the clock to make sure their body can handle it's function at a peak performance. Bottom line is: If you are eating more, taking a new multivitamin or creatine, or doing more physical exercise, or anything that requires your bodt (or mind) to do more, water only increases in importance.
If you want to get more from your body, give it what it needs to succeed.
Wednesday, May 16, 2012
Choose leanness.
Today I was talking to my friend Greg. He discovered that I have been bodybuilding and strength training lately. He even saw my collage of some pictures of myself without a shirt and some former skinny guys who shared their stories on the internet and I happened to read. He gave me a warning that I have thought about and will write about now. Greg told me that it will be hard to expand until I get older and/or my matablism slows down. He went onto say that it is true that with enough calories I could gain, but he knew some people who did that in college and as soon as they stopped lifted they turned fat. Finally he said, "just get ripped".
Did you see what happened there?
I thought it over and think this is important. Many people who transform they're body eat a lot. Big help when you are trying to pack on pounds, especially when you're an ectomorph. What I am trying to point out is that weight really has little indication into how fit or well off you are. If you are eating 4000 calories a day, and getting 100+ grams of protein, you're likely to gain weight. The point to ponder is that how much of those calories really become lean muscle? If someone is depending mainly on the food to pack on pounds and not really burning the majority of it (not enough working out to the high calorie ratio), you're also gonna get some fat.
And Fat begets more ____. Fat.
That is why I believe most those men gained more fat as soon as they stopped working out. It was like stop taking the medication and the virus spreads. It is important to have some fat, and some may be gained (temporarily or long term), but body comp is important, know how you really get those pounds. On the flip side, with lean meats and foods in controlled portions and working out hard in the gym may take longer generally, but it should be all lean muscle. This decreases the risk of gaining to much fatty tissue. The lean muscular type is more loved and convenient to maintain anyway. So don't worry so much about going from 120's to 160's as much just maximizing muscle while taking on a little fat as needed.
If you are strong as an ox and keep pushing yourself, even if you were just 140, it will show in time.
Today I was talking to my friend Greg. He discovered that I have been bodybuilding and strength training lately. He even saw my collage of some pictures of myself without a shirt and some former skinny guys who shared their stories on the internet and I happened to read. He gave me a warning that I have thought about and will write about now. Greg told me that it will be hard to expand until I get older and/or my matablism slows down. He went onto say that it is true that with enough calories I could gain, but he knew some people who did that in college and as soon as they stopped lifted they turned fat. Finally he said, "just get ripped".
Did you see what happened there?
I thought it over and think this is important. Many people who transform they're body eat a lot. Big help when you are trying to pack on pounds, especially when you're an ectomorph. What I am trying to point out is that weight really has little indication into how fit or well off you are. If you are eating 4000 calories a day, and getting 100+ grams of protein, you're likely to gain weight. The point to ponder is that how much of those calories really become lean muscle? If someone is depending mainly on the food to pack on pounds and not really burning the majority of it (not enough working out to the high calorie ratio), you're also gonna get some fat.
And Fat begets more ____. Fat.
That is why I believe most those men gained more fat as soon as they stopped working out. It was like stop taking the medication and the virus spreads. It is important to have some fat, and some may be gained (temporarily or long term), but body comp is important, know how you really get those pounds. On the flip side, with lean meats and foods in controlled portions and working out hard in the gym may take longer generally, but it should be all lean muscle. This decreases the risk of gaining to much fatty tissue. The lean muscular type is more loved and convenient to maintain anyway. So don't worry so much about going from 120's to 160's as much just maximizing muscle while taking on a little fat as needed.
If you are strong as an ox and keep pushing yourself, even if you were just 140, it will show in time.
Tuesday, May 15, 2012
Safeway value meal of Angel and banana.
Woo! Can't stop this man!
According to my computer it is 12:59 A.M. Today is Tuesday, this is about the second night this has happened and I will need to be up by 7. It's those mornings that make the other mornings sweeter. I am really just getting home, I am very tired but wanted to put in my post for today.
So I'll tell you about my dinner. I was at the office. Tummy growling, about 8 dollars with me. I walk out and take a sharp left. The golden arches are there, and I consider it. A nice Mcchicken could be tasty...or even a Cesar side salad. They may not be quality but they're cheap and tasty right? Well I chose to walk on by. I walked into a safeway in the same parking lot and made my own value meal. Angel cake and Bananas. Less than five bucks and I had dinner and a office snack for the week. Also, the angel cake had zero fat and no cholesterol and just 16 grams of sugar for 1/8th of the cake, ditto for the bananas. Now what would you guess was in my mcdolanld's choices? Right.
So I think it is a understatement to say that if you are willing to look and be a little unconventional, you can get value, taste, and health with no cooking time needed still. Creativity helps some too. I got my Creatine in yesterday, I will probably be writing more on that tomorrow. Until then, feel free to gaze at my custom value meal.
Woo! Can't stop this man!
According to my computer it is 12:59 A.M. Today is Tuesday, this is about the second night this has happened and I will need to be up by 7. It's those mornings that make the other mornings sweeter. I am really just getting home, I am very tired but wanted to put in my post for today.
So I'll tell you about my dinner. I was at the office. Tummy growling, about 8 dollars with me. I walk out and take a sharp left. The golden arches are there, and I consider it. A nice Mcchicken could be tasty...or even a Cesar side salad. They may not be quality but they're cheap and tasty right? Well I chose to walk on by. I walked into a safeway in the same parking lot and made my own value meal. Angel cake and Bananas. Less than five bucks and I had dinner and a office snack for the week. Also, the angel cake had zero fat and no cholesterol and just 16 grams of sugar for 1/8th of the cake, ditto for the bananas. Now what would you guess was in my mcdolanld's choices? Right.
Monday, May 14, 2012
Brief look into supplements for bodybuilding.
Some people may not know this, what supplements are a high grossing market. What most of them do is find ripped guys and pay them to flex and stand by they're product. "Buy this powder and take it just 4 times a day and build lean muscle fast!" Hmm. I wish to warn people here. Especially my fellow skinny guys who are tempted to believing that after all those hard nights in the gym the only thing missing was powder or tablet X.
Are all supplements bad?
Not at all. I have a friend who is a assistant instructor at a BJJ school, tries to eat mostly organic, and not too long ago took several multivitamins to ensure prime health. He is taking a certain brand of supplement because it is loaded with vitamins and minerals, about as much as all his vitamins. Good for him. The point here is that some supplements have good stuff in them, but they supplement things like vitamin__ not transforms people overnight from urkel to some body building werewolf. They can never supplement proper nutrition or hard work. Know why you are taking it if you are taking one.
There are a few basics (always are) that may help you build and achieve prime health. I will quote Mr. Vince Delmonte dubbed "the skinny guy savior" for this one. If there are any things you really want to get in there, Vince says they're,"a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass."
Honestly you may not even need all that, things like Creatine, according to one study, have greater effects on some rather than others. Still Creatine is good in the right portions and naturally found in the body, some studies even suggest it is good for your bones and heart.
The point is to start a program or plan, and stick to it. Work on nutrition, get some sleep. Tweak some throughout, just keep going and don't look for the way out on week 2.5.
Some people may not know this, what supplements are a high grossing market. What most of them do is find ripped guys and pay them to flex and stand by they're product. "Buy this powder and take it just 4 times a day and build lean muscle fast!" Hmm. I wish to warn people here. Especially my fellow skinny guys who are tempted to believing that after all those hard nights in the gym the only thing missing was powder or tablet X.
Are all supplements bad?
Not at all. I have a friend who is a assistant instructor at a BJJ school, tries to eat mostly organic, and not too long ago took several multivitamins to ensure prime health. He is taking a certain brand of supplement because it is loaded with vitamins and minerals, about as much as all his vitamins. Good for him. The point here is that some supplements have good stuff in them, but they supplement things like vitamin__ not transforms people overnight from urkel to some body building werewolf. They can never supplement proper nutrition or hard work. Know why you are taking it if you are taking one.
There are a few basics (always are) that may help you build and achieve prime health. I will quote Mr. Vince Delmonte dubbed "the skinny guy savior" for this one. If there are any things you really want to get in there, Vince says they're,"a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass."
Honestly you may not even need all that, things like Creatine, according to one study, have greater effects on some rather than others. Still Creatine is good in the right portions and naturally found in the body, some studies even suggest it is good for your bones and heart.
The point is to start a program or plan, and stick to it. Work on nutrition, get some sleep. Tweak some throughout, just keep going and don't look for the way out on week 2.5.
Saturday, May 12, 2012
It's beautiful day.
Welcome to Baltimore. It is a stunning 78 degrees, few clouds and little wind, low humidity today with a high of 80 something. After being trapped inside and in long sleeves and coats for the last week of rain and chilly days, only one question persists.
What should I do today?
There are many possibilities, so instead of doing them all, I decided to blog about them. Just kidding, I have already been outside a few hours and will probably be back for more vitamin D soon.
So here are some things I suggest to enjoy a day like today. Besides making a list of your own you can:
Welcome to Baltimore. It is a stunning 78 degrees, few clouds and little wind, low humidity today with a high of 80 something. After being trapped inside and in long sleeves and coats for the last week of rain and chilly days, only one question persists.
What should I do today?
There are many possibilities, so instead of doing them all, I decided to blog about them. Just kidding, I have already been outside a few hours and will probably be back for more vitamin D soon.
So here are some things I suggest to enjoy a day like today. Besides making a list of your own you can:
- Go fishing. Around here for 20 or 25 dollars and 15 minutes or less at a Walmart and you have the licensee to catch.
- Ride a bike or take a long walk or jog. Parks, trails, whatever.
- Go swimming. Or buy some supersoakers. There will be more days to come where you'll be glad you did.
- Fly a R/C helicopter. If you haven't done this, it is worth it. Even when you crash land into the neighbors begonias.
- Go to a farm or local (flea or farmer's market) and pick up some organic yummy food.
- Cross off those errands. You most likely will feel best and the most energy to tackle that do-to list today.
- Do something artful. Go be a photographer or painter for today. Go to a park or field and have at it.
Friday, May 11, 2012
Dude, what's in the bottle?
Who drinks soda? Answer: most of us at least sometimes.
I have and are likely to drink some more at some point. Today I walked in the kitchen. As I looked around I saw on my counter a bottle of Dr.Pepper with about a fifth left inside. I asked my mom and she said go for it. And I was going to...after all, it had been some time since I have drank any so...
Wait. Am I reading this label correctly?
Okay I am about to hit a sort of cliche here, but listen.
If most of us drink soda, most of us probably know what is one of the top ingredients in soda.
Any body know? That's right,sugar. I cannot tell you or anyone what really is the best level of sugar-other than the lowest amount. I can say you can learn a lot form skimming labels even if you are determined to drink soda for your whole life.
This brings me back to the kitchen.
As I look in slight shock at this label I see a whopper 64G of sugar in this small bottle. I was tempted to ask how did they manage to add that much sugar, most sodas I would guess at around 30 or 40 grams. Still, I could have told my mom, but I didn't
I had the technology, so with the help of my step dad and his special scale,I figured I'd do better by showing her and the major soda drinkers a visual and let them take away what they wish. Here is 64 grams of sugar and the bottle that contained the same amount.
Who drinks soda? Answer: most of us at least sometimes.
I have and are likely to drink some more at some point. Today I walked in the kitchen. As I looked around I saw on my counter a bottle of Dr.Pepper with about a fifth left inside. I asked my mom and she said go for it. And I was going to...after all, it had been some time since I have drank any so...
Wait. Am I reading this label correctly?
Okay I am about to hit a sort of cliche here, but listen.
If most of us drink soda, most of us probably know what is one of the top ingredients in soda.
Any body know? That's right,sugar. I cannot tell you or anyone what really is the best level of sugar-other than the lowest amount. I can say you can learn a lot form skimming labels even if you are determined to drink soda for your whole life.
This brings me back to the kitchen.
As I look in slight shock at this label I see a whopper 64G of sugar in this small bottle. I was tempted to ask how did they manage to add that much sugar, most sodas I would guess at around 30 or 40 grams. Still, I could have told my mom, but I didn't
I had the technology, so with the help of my step dad and his special scale,I figured I'd do better by showing her and the major soda drinkers a visual and let them take away what they wish. Here is 64 grams of sugar and the bottle that contained the same amount.
No thanks-you can finish it yourself...
For anyone who wants to add an easy point on our 1-10 scale of health, here is a great place to start. Maybe it isn't necessary to cut soda out completely depending on your goals, but if you can replace a few bottles with water, two things happen. 1) Water begins to taste good. 2) You'll
probably feel better in a week or two (depends how much is half to you). So before taking on salads or whole wheat bread or swearing off pasta...put down the soda.
Thursday, May 10, 2012
Good evening to all!
For anyone who has read through an earlier post or two of mine, you may remember be mentioning the book "Moon-walking with Einstein" by Josh Foer. For the record it is thus far one of my favorite books on the mind/memory and the (brief) study of people. It actually covered what I was suspicious of in my last post- the part of working out (otherwise said: being strong) and then leveling out out of comfort and basically stopping progress. Basically there are 3 stages
This brings me to my next suspicion that seems to be becoming a reliety. I talked to my stepdad today and he was in the kitchen while the P90X (yoga day) dvd was playing. Uh-Oh. I asked him shouldn't he be working out and he said, "yeah...but I already have been at it for half an hour and last night I worked out...went to bed late....tired...work tomorrow..." Yeah.
Let it be said that I , David Coeyman, do sometimes wish to be wrong. Mostly in cases like this on people and where their behavior is leading them. This seems like a simple night off kind of deal, but that's how they tend to start. I should know, the words "good enough" have plagued my vocabulary and in some obvious ways, my life. Hopefully he raises his standards before it's too late, but cutting it short in week 1 defiantly is a sign of concern.
For anyone who has read through an earlier post or two of mine, you may remember be mentioning the book "Moon-walking with Einstein" by Josh Foer. For the record it is thus far one of my favorite books on the mind/memory and the (brief) study of people. It actually covered what I was suspicious of in my last post- the part of working out (otherwise said: being strong) and then leveling out out of comfort and basically stopping progress. Basically there are 3 stages
- Cognitive- intellectualizing the task and figuring strategies for the task
- associative- less concentration needed, more efficient, less mistakes
- autonomous-basically not paying attention and on autopilot
This brings me to my next suspicion that seems to be becoming a reliety. I talked to my stepdad today and he was in the kitchen while the P90X (yoga day) dvd was playing. Uh-Oh. I asked him shouldn't he be working out and he said, "yeah...but I already have been at it for half an hour and last night I worked out...went to bed late....tired...work tomorrow..." Yeah.
Let it be said that I , David Coeyman, do sometimes wish to be wrong. Mostly in cases like this on people and where their behavior is leading them. This seems like a simple night off kind of deal, but that's how they tend to start. I should know, the words "good enough" have plagued my vocabulary and in some obvious ways, my life. Hopefully he raises his standards before it's too late, but cutting it short in week 1 defiantly is a sign of concern.
The magic of 90 days.
A few quick notes: In addition to my last post, my stepdad (P90X user), told me that the nutrition is broke into 3 parts and the first part is called "fat shredder". In fat shedder, you basically get so little carbs that you feel low on energy and hitting those workouts is all the more difficult (my slightly biased opinion). Unfortunately, I think I am right. He is already planning his cheat meals for next month. "Hitting a perfect 90 days would be great", he says, but if I can get to 30 I think my body will be okay. Important to note I am not judging him for this, I may just be tempted the same way if I was on as strict a diet as he is.
Now, on to the meat (post).
Last night, as I was preparing to do a dead lift, something motivating dawned on me. I thought about some of the "heavies" I have seen in my school. I realized that most of them jsut worked out casually. They just did it now and then to mostly maintain, they probably didn't worry too much about proteins and calories. They also probably have slowed down their "work" load in the gym, considering as I said, I feel most just enjoy being big and having it since most have been that way for most their lives. Anyway, that is not what excites me. What excites me is that in 90 days-provided I get the calories and work,work,work, skinny 124 pound David can be on they're level...
My arms and body may take more or less than 90 days to match their pure size, but If I push myself I can catch up pretty fast in strength in 90 days. Imagine what I could do in 4 months, or 6 months. Good motivation for
A few quick notes: In addition to my last post, my stepdad (P90X user), told me that the nutrition is broke into 3 parts and the first part is called "fat shredder". In fat shedder, you basically get so little carbs that you feel low on energy and hitting those workouts is all the more difficult (my slightly biased opinion). Unfortunately, I think I am right. He is already planning his cheat meals for next month. "Hitting a perfect 90 days would be great", he says, but if I can get to 30 I think my body will be okay. Important to note I am not judging him for this, I may just be tempted the same way if I was on as strict a diet as he is.
Now, on to the meat (post).
Last night, as I was preparing to do a dead lift, something motivating dawned on me. I thought about some of the "heavies" I have seen in my school. I realized that most of them jsut worked out casually. They just did it now and then to mostly maintain, they probably didn't worry too much about proteins and calories. They also probably have slowed down their "work" load in the gym, considering as I said, I feel most just enjoy being big and having it since most have been that way for most their lives. Anyway, that is not what excites me. What excites me is that in 90 days-provided I get the calories and work,work,work, skinny 124 pound David can be on they're level...
My arms and body may take more or less than 90 days to match their pure size, but If I push myself I can catch up pretty fast in strength in 90 days. Imagine what I could do in 4 months, or 6 months. Good motivation for
- me, to press on
- People who are seen as strong to keep at it if they really want to hold their crown
Tuesday, May 8, 2012
My beef with P90X
P90X is a good system that I am sure would whip anyone into shape who stuck to it's program. Now with that said, I have an issue with this. P90X is probably the most popular workout program of its type, but let me tell a quick story. My step-dad has the program. He is just starting again, he has attempted one time back in 2011 but quit after about a month when after one too many "cheat" meals he lost his momentum. I am proud to say that he is starting up again somewhat sooner rather than later. If you know anything about P90X, you probably know it also has a nutrition plan with it. Long story short I opened my fridge and noticed strange ingredients for dishes, including: mushrooms, as well as cottage cheese.
Now I am all for a program introducing some new foods into a bland diet, but this is getting to the root of my concern. How many of you incorporate cottage cheese into your lunch or eat it as a midday snack? I am a firm believer that the less convenient a change/adaption is to put in place, the higher chance of failure.
It's one thing that P90X demands an hour a day for 5 days a week for at least 90 days, but a very strict diet is an all day challenge. What if somebody travels and forgets to bring their mushrooms? Not to promote, but as a comparative I enjoy my program from the 20 dollar book "Your body is your own gym". This is full of body weight exercises and most weeks are 4 days with about a half an hour (good intensity still). The best part? It tells you what you need. Trying to lose weight? Calculate this, incorporate about this much calories and this much protein to still build muscle. It even has some instruction for just bulking up for skinnies like me. What I mean is, it gives you the idea and tells you why you need it. I am unsure why cottage cheese is a good snack in P90X, but I am sure I could get most the same nutrients in similar proportions from other foods if challenged.
So in conclusion maybe P90X is more concerned with keeping it strict to make sure anyone who does finish defiantly got high results. Comparatively maybe Your body is your own gym places a little more on the user. In the end the results speak loudest, but, if by any chance Y.B.Y..O.G happens to finish with similar or superior results, P90X may want to give their supporters more to love for the big gap in price and effort.
P90X is a good system that I am sure would whip anyone into shape who stuck to it's program. Now with that said, I have an issue with this. P90X is probably the most popular workout program of its type, but let me tell a quick story. My step-dad has the program. He is just starting again, he has attempted one time back in 2011 but quit after about a month when after one too many "cheat" meals he lost his momentum. I am proud to say that he is starting up again somewhat sooner rather than later. If you know anything about P90X, you probably know it also has a nutrition plan with it. Long story short I opened my fridge and noticed strange ingredients for dishes, including: mushrooms, as well as cottage cheese.
Now I am all for a program introducing some new foods into a bland diet, but this is getting to the root of my concern. How many of you incorporate cottage cheese into your lunch or eat it as a midday snack? I am a firm believer that the less convenient a change/adaption is to put in place, the higher chance of failure.
It's one thing that P90X demands an hour a day for 5 days a week for at least 90 days, but a very strict diet is an all day challenge. What if somebody travels and forgets to bring their mushrooms? Not to promote, but as a comparative I enjoy my program from the 20 dollar book "Your body is your own gym". This is full of body weight exercises and most weeks are 4 days with about a half an hour (good intensity still). The best part? It tells you what you need. Trying to lose weight? Calculate this, incorporate about this much calories and this much protein to still build muscle. It even has some instruction for just bulking up for skinnies like me. What I mean is, it gives you the idea and tells you why you need it. I am unsure why cottage cheese is a good snack in P90X, but I am sure I could get most the same nutrients in similar proportions from other foods if challenged.
So in conclusion maybe P90X is more concerned with keeping it strict to make sure anyone who does finish defiantly got high results. Comparatively maybe Your body is your own gym places a little more on the user. In the end the results speak loudest, but, if by any chance Y.B.Y..O.G happens to finish with similar or superior results, P90X may want to give their supporters more to love for the big gap in price and effort.
Monday, May 7, 2012
Cheap eats, good food.
Chances are, you are aware of how easy it is to drop 50 bucks in a day just eating good (as in taste) food. Plus those fast food chains are on every corner, which may not drain your wallet so much, but will leave you with eater's remorse in a short hour or two.
Well you could eat at home,but what is there to eat? Hamburger helper...AGAIN? No, not needed.
I am currently transforming my body from a ectomorphic 125 pounder to something with more mass. So I am currently trying to start eating like a strayed dinosaur to enable pound gaining. Trouble is, I am trying to eat good food as well. Some good food just has that effect of making you satisfied without seconds, some good food tastes great-but takes forever to prepare.
I am still on the look out for some good foods in this area, but I have a few quick suggestions good for anyone trying to eat well, or pack in nutrients and protein.
Chances are, you are aware of how easy it is to drop 50 bucks in a day just eating good (as in taste) food. Plus those fast food chains are on every corner, which may not drain your wallet so much, but will leave you with eater's remorse in a short hour or two.
Well you could eat at home,but what is there to eat? Hamburger helper...AGAIN? No, not needed.
I am currently transforming my body from a ectomorphic 125 pounder to something with more mass. So I am currently trying to start eating like a strayed dinosaur to enable pound gaining. Trouble is, I am trying to eat good food as well. Some good food just has that effect of making you satisfied without seconds, some good food tastes great-but takes forever to prepare.
I am still on the look out for some good foods in this area, but I have a few quick suggestions good for anyone trying to eat well, or pack in nutrients and protein.
- Vegetable soup-dice it and cook it in some chicken broth and it will taste delicious. I call this my "super-soup". Very filling and not hard to make, depending on how much you make, maybe 35 minutes (mostly due to cutting vegetables)
- Fish. Put some tin foil under this and broil it, some good fishes in the freezer department or fresh.
- Rice, beans, or potatoes can go with almost anything and are very cheap. Even more so when you buy it in bulk.
- Oatmeal and fruit is a great way to start the day. If you don't like the plain oatmeal, try the instants with some fruit and creme in them. Very sweet and delicious-and I mean that.
Wednesday, May 2, 2012
First official day.
Today I was sore. More than a little. My step dad asked if I wanted to go to a restaurant called San Sushi in Towson. He was a little back and forth about it though, so I said to myself that if he decided to go, I'll work out tomorrow. Wouldn't you guess it? He stayed home. I'm so glad he did. Pushing through some soreness towards the beginning of your program is a great feeling. I have given myself an extra skip day before in my life, and as long as you keep at it, it might not really effect it. The reason I say might is that sometimes we have to be honest about why we are pushing it to the next day. Is it because I will perform terrible today, or because I have to do ___. Excuses are tricky that way.
As I write I am enjoying a cold bowl of lentils and leeks. Cheap snack, pretty easy to make a good soup out of. Oh, and I have a story for you readers. I went without a stove for 3 or less weeks due to remodeling. So I ate mostly veggies and went light on everything else. I lost most my muscle I had begun to build (which Is why I get to start on week 1 again). I have a vegetarian friend named Vince. I was fascinated that he could maintain what I am guessing is at least 35+ pounds on me without meat.
He told me that he just keeps himself on a 4000 calorie diet. Makes sense. The problem wasn't that I wasn't eating meat , I just plain cut down my calories. This brings me to a very important point. One I feel confident about opening this whole "health blogger" series up with. The importance of nutrition. It has been said by some pros to not even bother going into the gym until the part is down. I agree with that. Proteins and calories are essential to building muscle. Of course, eat your veggies,too. These vegetables help your body to get everything out of foods and function properly. I was talking to Dan Cenidoza over lunch once, and he said frankly "If your pissing in the fuel tank the car isn't going to get very far." So that speaks a lot on eating vegetables and eating quality foods (not always just the cheapest). By the way, I trust what Dan says about this stuff, he literally bends steel into art, with his hands.
So if you are a mainly ectomorph like me, be sure to shovel it in. Being satisfied isn't enough when you have been eating 1800 calories for years of your life.
Today I was sore. More than a little. My step dad asked if I wanted to go to a restaurant called San Sushi in Towson. He was a little back and forth about it though, so I said to myself that if he decided to go, I'll work out tomorrow. Wouldn't you guess it? He stayed home. I'm so glad he did. Pushing through some soreness towards the beginning of your program is a great feeling. I have given myself an extra skip day before in my life, and as long as you keep at it, it might not really effect it. The reason I say might is that sometimes we have to be honest about why we are pushing it to the next day. Is it because I will perform terrible today, or because I have to do ___. Excuses are tricky that way.
As I write I am enjoying a cold bowl of lentils and leeks. Cheap snack, pretty easy to make a good soup out of. Oh, and I have a story for you readers. I went without a stove for 3 or less weeks due to remodeling. So I ate mostly veggies and went light on everything else. I lost most my muscle I had begun to build (which Is why I get to start on week 1 again). I have a vegetarian friend named Vince. I was fascinated that he could maintain what I am guessing is at least 35+ pounds on me without meat.
He told me that he just keeps himself on a 4000 calorie diet. Makes sense. The problem wasn't that I wasn't eating meat , I just plain cut down my calories. This brings me to a very important point. One I feel confident about opening this whole "health blogger" series up with. The importance of nutrition. It has been said by some pros to not even bother going into the gym until the part is down. I agree with that. Proteins and calories are essential to building muscle. Of course, eat your veggies,too. These vegetables help your body to get everything out of foods and function properly. I was talking to Dan Cenidoza over lunch once, and he said frankly "If your pissing in the fuel tank the car isn't going to get very far." So that speaks a lot on eating vegetables and eating quality foods (not always just the cheapest). By the way, I trust what Dan says about this stuff, he literally bends steel into art, with his hands.
So if you are a mainly ectomorph like me, be sure to shovel it in. Being satisfied isn't enough when you have been eating 1800 calories for years of your life.
Tuesday, May 1, 2012
A new beginning.
Today will be my first day on the official theme of health.
I could not think of a much better post to start then my own story of health.
I grew up mainly in my grandparents house. What kind of food do grandparents have? Right, snack and junk food. Then I moved with my mother to a new house. She nor my stepdad not my actual dad were ever very picky about what they eat. Naturally, this meant I knew very little about eating well. For one reason or another, there also was not much food in my house. A few of my friends know my story of growing up on a pure cereal and sandwich diet. I did not even eat a salad until the age of 18.
Thankfully, I had my boss and mentor encourage me to eat around 4 vegetable servings a day, and once this become a habit it was the start of a new love. I had always enjoyed working out, though I always had trouble gaining due to poor nutrition. I am still experimenting with sleeping just right, I even documented some of my experience with a polyphasic sleep cycle earlier in this blog.
So it become pretty evident. If general wellness is almost entirely composed of sleep, nutrition, and physical exercise, I want to get them them and feel awesome. I want to condition myself in a way that I feel energy and life surging through me. My thoughts, findings, and experience as I work towards this is what I plan to write on for a foreseeable time into the future.
Today will be my first day on the official theme of health.
I could not think of a much better post to start then my own story of health.
I grew up mainly in my grandparents house. What kind of food do grandparents have? Right, snack and junk food. Then I moved with my mother to a new house. She nor my stepdad not my actual dad were ever very picky about what they eat. Naturally, this meant I knew very little about eating well. For one reason or another, there also was not much food in my house. A few of my friends know my story of growing up on a pure cereal and sandwich diet. I did not even eat a salad until the age of 18.
Thankfully, I had my boss and mentor encourage me to eat around 4 vegetable servings a day, and once this become a habit it was the start of a new love. I had always enjoyed working out, though I always had trouble gaining due to poor nutrition. I am still experimenting with sleeping just right, I even documented some of my experience with a polyphasic sleep cycle earlier in this blog.
So it become pretty evident. If general wellness is almost entirely composed of sleep, nutrition, and physical exercise, I want to get them them and feel awesome. I want to condition myself in a way that I feel energy and life surging through me. My thoughts, findings, and experience as I work towards this is what I plan to write on for a foreseeable time into the future.
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