10/04/2010
Body Fat and Weight Loss
I began my P90x program on Sept 20 and my goal was to lose weight and tone. I'm down to 123 lbs and after doing some research I think I need to re-examine my goals. Yes I want to tone and sculpt my muscles but, do I want to keep losing weight? Or Do I need to REDUCE my body fat percent? New GOAL….
REDUCE BODY FAT.
I look skinny enough but still I have fat around my waist and my abs still not showing. Not that I'm looking to have a SIX PACK but Yes I want a flat midsection. Who doesn't?
Maybe at this point you might be thinking, what is body fat and what it tells me? How I lower it? Well, body fat is a combination of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions and storage body fat is fat accumulation in adipose tissue. Some people just like me are in a healthy weight but body fat still a little bit high. So the goal is to maintain weight but reduce body fat because if you keep up losing weight you might be eating away muscle instead of getting rid of fat and you'll end up at an unhealthy weight. And you may ask but how???? Well you need to build muscle, which means strength training at least two days a week (muscle burn calories), do cardio and clean your diet. And by this I mean eat good healthy food not eliminating completely fat from your diet because believe or not your body need it
When assessing your fitness goals not only considers weight also consider body fat percent and body measurements. And be realistic about it…you want to be LEAN and look HEALTHY opposed to skinny and UNHEALTHY.
OK … Goal set and the program to get there…P90X.
9/20/2010
Insanity Round One DONE!!!!
Finally…Insanity Done! It was two months of intensive workouts and although Shaun T kicked my Boo T every single time I got better at it. Max Intervals are… hum …how can I describe these workouts in a word…..INTENSE!
What I've learned:
- If you want results you have to commit to Push Play every day
- Dig Deeper! Today maybe you did five reps or lasted only 5 seconds on a Plank, well tomorrow it will be 6 reps and 10 seconds on the plank. Just push yourself!
- Nutrition is key! I got good results but with a better nutrition results could have been GREAT!
- Find a Support Group, search the Beachbody Message Boards for people starting the same day as you. Sharing your stories, struggles, and obstacles will keep you accountable. And when you see other people struggles you will find motivation because YOU ARE NOT ALONE! You'll make friends and learn from each other along the way…is a WIN WIN situation!
My results:
5 inches and 4 lbs…lost!
Exercise: Fit Test 1/Fit Test 2/Fit Test 3/Fit Test 5 (skipped Fit Test 4)
Switch Kicks: 65/75/78/110
Power Jacks: 42/43/50/47
Power Knees: 55/75/70/79
Power Jumps: 22/25/28/31
Globe Jumps: 6/7/8/8
Suicide Jumps: 12/13/14/15
Push Jacks: 13/13/18/16
Oblique: 50/42/47/45
My measurements:
Chest: 36 / 35
Waist Top: 29.5 / 29
Navel: 32 / 31
Hips: 37.5 / 37
Thigh: 20 / 19
Arm: 11 /10
After two Months of Intense workouts I can say:
"I AM AN INSANITY GRADUATE!!!!!!"
YAY! And I want my "I EARNED IT" TShirt!
More Info about Insanity go to: www.beachbodycoach.com/fitboricua or send me an email.
8/30/2010
Insanity Week 6
8/02/2010
What to eat to achieve great results…
When you start a new exercise program you may have mixed feelings. Expectation about the results and uncertainty about the nutrition you must follow to achieve results. From experience I can tell you that every time I begin a new program I know I can Push Play six times a week without problem but nutrition UGH! How difficult! So here are some tips you can follow to take baby steps to change your nutrition. Probably you will ask … and what should I eat to achieve great results? Well this is what I've learned…
- Five small nutritious meals
- Don't eat at least three hours before bedtime
- Drinks water…no sodas or juices!
Simple….yeah right! But what do I eat???? How do I select the right food? Well I do my best to follow Michi's Ladder and stay at the Top 3 Tiers. Also you can follow these tips:
- Broil or Grilled Meat: Chicken, Salmon, Halibut, lean red meat (but not much)
- Wheat Bread and Pastas
- Brown Rice
- Lots of fresh vegetables
- Romaine lettuce or Spinach
- No Sodas
- Stay away from processed foods!
Remember that your results depends mostly on nutrition, this mean that you can push play six times a week but if you keep putting the same junk food in your body the fat won't budge and you won't see any changes.
Remember….Good Nutrition plus Pushing Play six times a week equals GREAT RESULTS!
7/29/2010
Insanity Week 2 and still Digging Deeper!
Well so far soooo GOOD! Insanity Week 2 is almost over and I love it. I'm feeling the results....and I can keep up with the workouts with fewer breaks, although Level 1 Drills kills me every single time.
Nutrition has improved, I've been drinking my SHAKEOLOGY every morning , eating five small meals and drinking lots of water. So I can say that I'm getting better by the minute.
Sometime starting something new is intimidating but I have learned that we always have the potential to do things but we sell ourselves short. Yes starting to workout is hard (at the beginning) but once you start it gets easier and the results will amaze you.
Remember to take BABY STEPS...make small changes and you'll see BIG results!
7/20/2010
Today I push RESET instead of PLAY.
Tony Horton says "Do your Best and forget the rest" and I agree but yesterday I felt that I needed to push RESET and start over. I was doing Insanity but I wasn't 100% committed to it, missing workouts, not following a good meal plan…. Sometimes we need to stop and smell the roses, you know recharge and commit again. And I needed that…..so I did.
Now I'm recharge and 100% committed. Here is the plan:
- 7 Am workouts
- Follow Insanity meal plan
- Work my business at least 4 hours a day ( 2 exposures a day)
- Blog at least one time each week
And I will Dig Deeper!!!!! Who's with me????