This post is inspired by Alissa’s Post a few days back. For those of you who are looking for a new book, I highly recommend Haven by A.R. Ivanovich. Here’s Link to it: http://www.amazon.com/Haven-War-Princes-ebook/dp/B0052VUI0O/ref=sr_1_3?s=books&ie=UTF8&qid=1326752174&sr=1-3
Now on to the Post
We always tell ourselves that we are going to live healthier, be more active, eat better, but we never do. How many times have you made a plan to exercise and eat healthy but never do it? Why? Because you make up excuses to not do it. Not that you don’t want to, but you are afraid of the hard work, well guess what. Everything in this work that is worthy require hard work to achieve.
“I have a weak back, if I workout it will just aggravate it more”
“I don’t have the time”
“It’s too expensive”
“my *body part* hurts/pops/gets sore when I workout”
Any of those excuses sound familiar? We have all told our self things to get us to stop putting in the hard work to achieve our goals. We are afraid that if we start it, then we might fail, well Arnold said that we must not be afraid to fail. In fact we must be willing to fail, because if we are willing to fail, that means we are willing to try.
How many times have you looked in the mirror not liked what you saw? What have you done to change that? I believe that our bodies are the only thing in the world that we can change all by ourselves. If we want the change, then we need to do something to make the changes happen.
Stop making excuses, and take action! Your back is weak? That’s because you don’t workout to strengthen your back. Your joins are sore and pops? Perhaps you need to clean up your diet and eat food that help lubricate those joints. Too expensive? I am sure with in your circle of friends someone has P90x, workout with them and motivate each other, and it’s pretty much free. No time? It only takes 30min to 1 hour each day 3 times a week, if you can’t find 30min in a day to free up to exercise then you need to plan your day better.
The point is, it is time to stop making all those excuses. If you want to change the way you look and feel, it is with in your ability! Do not complain about your looks when you are they one who refuse to do anything about it!
It’s time to stop making excuses and start making a better, healthier, and happier life!
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To answer Q’s question about why I am not incorporating triceps into my chest day and biceps into my back day.
He is correct about working your triceps while doing chest and biceps for back.
The reason I am not putting those muscles together is because of a couple of reasons:
1. Time in the gym. I usually like my workouts to last no more than 1 hour at the gym. I do about 3 sets per workout, with 1 - 2 minutes rest period in between sets. Since I am doing a 5 day split, I wanted to focus on specific muscle groups more. So instead of spending 20min on chest, then another 20 on triceps, I do 40min on Chest workouts to really stimulate that muscle.
2. Cortisol levels. The reason why I don’t stay at the gym for 2 hours is because of this. Cortisol levels increase in your body as you workout, and after a certain point, the gains you get is very minimal and that extra time in the gym is kind of a waste.
So to keep my workouts to less then anhour, yet still stimulate the main muscles i’m working on for that day, I seperated the arm muscles till the end of the week.
I put legs between my arm day and chest/back days to give my arms time to rest and recover so i won’t be over working them.
Now, I am not saying my way is the only way. If you don’t want to be going to the gym 5 days a week, you can very well incorporate arms into your back-chest days(which is actually what I had been doing the last 3 months - 3 day split).
and Q, I miss you. <3
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Sorry I been away(lazy) for a while, but i’m not now and changing up my routine.
I was doing a 3 day split before where I workout 3 days a week. I am now changing that to a 5 day split. The reason for this is to 1, change up the routine so it doesn’t get boring for me, and also I wanted to focus more on specific muscle groups.
My new Routine will be:
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - shoulders and Abs
Friday - Arms(bicep tricep)
As far as diet, I am still in my bulking phase, so a caloric surplus is still needed.
I will be cooking tonight, I’ll post some pictures of what I make later in the week.
Beginning Phase weight: 169lbs.
With the new year, there will be an influx of new people coming into the exercise circle. Train hard and stay motivted, don’t give up. It’s going to be tough, you’ll want to quit, but power through it and the results you get will be life changing!
How to lose weight?
contrary to what most people believe. The key to losing weight is to eat more often, not less. We probably all know someone, perhaps even ourselve, who is trying to lose weight. So, what does that person do?
well stop eating ofcourse! WRONG! To understand why, lets look at how the human body works. First and foremost, and never forget this. OUR BODIES ARE BUILT TO SURVIVE, NOT TO LOOK GOOD.
The natural body does not have a well defined six-pack. Now, obviously we want that lean toned look, so how do we do that? Well, we’ve all heard the phrase “we are what we eat”. So if we eat fatty, high colesterol, super processed
high carb. foods, well we ain’t going to look like no 300 spartan. So keep that in mind, what we put into our bodies is the MOST important factor in losing weight and looking good. Since that is so important, I will break down into a little more detail hoping that you all will get a better understanding and start improving our life styles.
First lets cover how often we should be eating. I can’t count how many times i’ve heard “i’m trying to lose weight, so i’m just eating 1 meal a day”. well, let me tell you, if you go down that route, you’ll be lanky and skinny, but guess what, you’re body ain’t gonna be toned, and you won’t look lean and skinny, but more like you have some cronic disease. If you are already on the heavy side and you do this, well you are just going to stay heavy, but with less energy and be less happy.
So, here’s what you need to do. You need to increase the number of meals you eat each day. read that again, i said number of meals, NOT amount of food. Here’s why. As I mentioned, our bodies are genetically designed to survive. So what happens when you don’t eat regularly is that our bodies go into “storage mode” because we are not getting enough nutrients so the bodies needs to store excess calories for later use in order to keep us alive. That means the body is constantly in what is called “fat storage mode” meaning whatever you eat for that one meal, everything your body does not use up is stored as fat on your body. The way to change that is to have our bodies not be in that mode, but how? Well, eat more often! we need to eat any where from 4 - 7 meals a day, each meal seperated by 2 - 3 hours. the reason for this is that if we are consistent;y taking in food, our bodies will recognize this and tell it selve “hey, I’m getting food all the time, there’s no need to store fat”. So whatever the body does not use up, it just gets rid of it via our digestive track. Now, we can’t just eat whatever we want for each meal.
Each meal needs to be high in fiberous carbs, that’s your plant based foods. DO NOT EAT SALAD ALL THE TIME, unless you are making the salad from scratch. Most premade salads use a lot of iceberg lettuce type veggies, which has NO nutritional value and is a waist of time and money. The veggies you want to be eating are things like broccoli, carrots, peppers, cucumbers, any vegetable really. For fruits, you want to stay away from ones that are really sweet, like papayas. While those are still good and contain a lot of vitamins, the amount of sugar in them, i feel is too high. But kai, aren’t those good sugars?! Yes, they are, however it is still sugar, you still get sugar from other sources of food like your carbs, which i’ll cover next, and other fruits.
Carbs needs to be something we consume in little amount. These carbs are the carbs form foods such as rice, pasta, potatoes, anything made from flower. STILL EAT CARBS! We need carbs in our body because it is the most efficient fuel source for our bodies. However that i a double edged sword. Because it is the most efficient fuel source, our bodies loves to save it for a “rainy day”. The type of carbs we should be eating (still very little of) are unprocessed carbs, or complex carbs. These include brown rice, beans, whole wheat, sweat potatoes and yams. The serving size of these should not be bigger than the size of your fist. In fact, if you are losing weight, try to limit it to half your fist.
Last and not least is out protein source, now these will be your meat source. Every meal needs to have a protein, with the serving size around the size of your fist. For losing weight, try to eat lean meats, such as turkey, chicken, and fish. Also beans contain good amounts of protein as well, so you can eat beans, and it counts as carbs and protein. For those of you who are vegetarian, you are pretty much stuck with fish, but there are a lot of fishes out there for you. I would say out of the most commonly sold fish, talapia would probably be one of the leanest and not to mention the cheapest. If you are basically a no animal eater…then I don’t know what to tell you. Tofu, and beans would be your stables.
Now each of your meals should not be bigger than the size of a 5x5 tubberware container, you can give or take a little, but should be able to fix most if not all your meals in that container. Eat every 2 - 3 hours. Also, an other tip to help you lose weight is to not consume anything sugary and anything with carbs after 6pm. The reason for this is that your body does not have the time to process all that before you go to sleep, when everything goes into storage most.
Now, lastly I want to briefly touch on the 2nd most important thing which I’ll talk more about next time. That is SLEEP! We need around 8 hours of sleep, we all know that, but it’s more than just that. We need to sleep at the correct times too. The optimal sleep times are between 8pm and 8am. If you can fit 8 hours of sleep in between that time frame, then you are golden. I for one, sleep at around 10pm, and I wake up at about 6:30am.
That’s the basics of losing weight by eating right. If there are anything I did not mention or wasn’t clear, feel free to ask me.
Just a note: The above is for those looking to lose weight, not gain muscle. Gaining is a whole new beast which I am in the process of right now, and if you are interested in learning how to gain, let me know and i will put it into a future post.
That is the direct effects of working out.
Weighed in today after 1 month of starting my bulk phase.
Started at 160, weighed in this morning at 168. Slowly gaining, which is good. I’m not gaining a lot of weight really fast so that’s a good sigh that i’m not over eating. So I’m getting about 2lbs/week, which is probably i would say 1/2 - 1 lbs of muscle a week. which is really good. I’ll put of a 1month pic after I take it later. Keep training hard!
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