Having just completed my first thirty days, I have updated my stats/measurements and comparison pictures.
Here’s one comparison from day 1 – 30:
———————–Day One ——————————————–Day 30————————
Click here to view the rest of the pictures
Click here to view the weekly changes in measurements
Again, the measurements haven’t seem to change too much, except for my body fat percentage (DOWN 5%!!!) but I’m told that you really don’t see many significant changes until AFTER 30 days. I hope so.
If you go to the pictures pages, I’ve posted larger pictures, and you can really start to see my shape slimming and changing, I’m quite proud of myself.
That’s it for now. I’ll keep bringing it to see the results that I’m looking for!
Just a reminder I update the pics, measurements & stats for every seven days.
Anyone you ask will probably recommend that it wouldn’t hurt for you to take vitamins. We load up on vitamin C when we are sick and we certainly rummage through our cabinets looking for echinacea when a bout of the cold finds us. But is it worth all that money if you are just going to urinate it out of your system? This week I’m taking a look at what makes for a good buy and what can be left in the store on the shelf.
It should come as no surprise that your body needs certain vitamins and minerals to sustain proper function. You need them for proper function of your eyes, bones, blood, tissues, just to name a few. Water-soluble vitamins including vitamins B1, B2, B3, B6, B12, biotin, folic acid, panthothenic acid, C, and niacin are excreted from your body easily, therefore allowing for deficiencies if not eaten through your diet. You might not make notice of the little deficiencies that come in the form of retaining water or feeling tired (because you are deficient in B1 or pantothenic acid). But you may not want more serious things to happen such as impaired nerve function,neural-tube defects for your baby if you are pregnant, and anemia (deficiencies of B12, folic acid, and B12 &B6). For these types of reasons, vitamins should be taken more seriously. *
Just like not enough vitamins can be a problem, so can too much vitamins. While the water-soluble vitamins will leave your body through your urine in excess, (B vitamins, folic acid, and C), the fat-soluble vitamins will stick around making it really difficult to have a deficiency in. You may be familiar with them; they are vitamins A,D,E, & K. Problems arise when people start loading up on vitamins with the misconception that somehow more is better. Not the case here. If you are taking a multivitamin which is giving you the proper doses of vitamin intake then anything more than that would be putting you at risk for problems. Symptoms can range from being tired to having abdominal pain and losing your hair; having blurred vision and much worse- liver and kidney damage*. The Council for Responsible Nutrition says that more than 70% of Americans are taking vitamin supplements whether it be in the form of a pill or some kind of fortification through food. The usual suspects A, C, and E are noted for being taking in excess. While vitamin C is excreted through your body (for reasons stated above), vitamins A and E are stored in your body, increasing the chances for getting heart attacks and strokes. Older people are loading up on vitamins A and D, according to the Vitamin D Council, sometimes taking double of the required amounts in hopes of warding off osteoporosis. The National Osteoporosis Foundation says that too much vitamin D can cause kidney stones and other kidney problems which can lead to bone loss. So you can see the importance of how too much of a good thing can actually be bad for you. Supplements can contain other things like caffeine and stimulants that you may not be aware that can cause toxicity as well.
The best thing you can do is to get all of your vitamin requirements through proper nutrition. Keith Ayoob, associate professor in the department of pediatrics at Albert Einstein College of Medicine in New York agrees, “The best research says to take a complete multivitamin with 100 percent of the [recommended dietary allowance or RDA] and not more,” he said in a 2007 ABC article entitled, Are Too Many Vitamins Bad for Your Health?
Multivitamins make it super easy to get most of your daily requirements. Look at your multivitamin bottle and check out the percentage of daily value and amount per serving. Compare it to the FDA’s recommended daily amount and see how your multivitamin adds up:
RDA based on 2000 calorie diet, adults & children 4 and over
Nutrient
Unit of Measure
Daily Values
Vitamin A
International Unit (IU)
5000
Vitamin C
milligrams (mg)
60
Calcium
milligrams (mg)
1000
Iron
milligrams (mg)
18
Vitamin D
International Unit (IU)
400
Vitamin E
International Unit (IU)
30
Vitamin K
micrograms (µg)
80
Thiamin
milligrams (mg)
1.5
Riboflavin
milligrams (mg)
1.7
Niacin
milligrams (mg)
20
Vitamin B6
milligrams (mg)
2.0
Folate
micrograms (µg)
400
Vitamin B12
micrograms (µg)
6.0
Biotin
micrograms (µg)
300
Pantothenic acid
milligrams (mg)
10
Phosphorus
milligrams (mg)
1000
Iodine
micrograms (µg)
150
Magnesium
milligrams (mg)
400
Zinc
milligrams (mg)
15
Selenium
micrograms (µg)
70
Copper
milligrams (mg)
2.0
Manganese
milligrams (mg)
2.0
Chromium
micrograms (µg)
120
Molybdenum
micrograms (µg)
75
Chloride
milligrams (mg)
3400
So the next time you are thinking about buying vitamins for your hair or the ones that swear you’ll lose weight if you take them, think twice about the effect it will have on your body. Are you going to be doing your body a service or are you just going to piss them away?
*Belk, Colleen, and Virginia Borden. Human Biology. San Francisco: Pearson, 2009. Print.
[Please keep in mind that I write these posts quickly and right after finishing my workouts, so I apologize in advance for any grammatical errors, weak sentence structure, babbling, etc...]
DA-DADA-DUM!!!! I made it to day 30. I can honestly say this is the most that I’ve ever worked out consistently in my entire life. I know it may not mean much to you but it means a lot to me.
I’ve read in a couple of online forums that the majority of people who take on the p90x program quit after 30 days. So I guess this is my “bring it” point, and I’m determined to keep it going until day 90. Even beyond that.
Today’s workout was a return to Plyometrics, “the mother of all p90x workouts”. Today’s workout was a:
Even though I came to remember pretty quickly how much I hate Plyometrics! But I stuck with it and got through the bastard, without extended breaks or anything of the like, and I feel pretty good. It was obviously a rough start since I haven’t done plyometrics in I think 2 weeks, but I got back in my groove about half-way through it. Did I mention that I am still sick with a cold? Yeah, try doing plyometrics like that, I deserve a fucking medal for what I went through today. A fat guy medal.
Also the “injury” to my right side that I obtained from yesterday’s workout was pretty stiff this morning when I woke up, pretty stiff through the first ten minutes of plyo, but seems ok now that I didn’t really have to aggravate it in any way & I did stretch quite a bit before the workout.
So, it’s day 30 (ALREADY!!) and what does that mean? New pictures and stats/measurement updates. I really don’t have the strength, rather the patience, to do it right now, so visit back later on today and it should be posted by then.I don’t expect massive weight loss or massive changes to my pictures, but I think there will be some critical foundation changes. Plus I read around the internet and it seems the real massive change really comes between day 30 to day 90, once your body has adjusted to the new lifestyle of working out. I hope so.
Until then, thanks for visiting!
-Fat Guy.
PS. If you have any questions, don’t be afraid to leave me a comment. Remember, I’m NOT a beachbody coach or affliate, so I will be able to give you HONEST opinions about the program and what it does for my life and maybe yours.
Week 4 is the first week of the second mesocycle of my Intensity Phase (click here for a detailed description of macrocyles, mesocycles and microcycles). At this point in a periodized training program, you should be feeling stronger and faster. The previous endurance work combined with a few weeks of high intensity training should yield noticeable results. This is certainly the case with my training, most notably in my ability to climb. I am much stronger going uphill now than I was a month ago. However, it is equally clear that I have a long way to go if I am to achieve the goals I set for this season (click here for my 2010 goals). Here are the actual workouts with the plan for the week of February 15 to 21, 2010 (click here to download my plan for the Intensity Phase).
Week of 2/15/10
Mon
Tues
Wed
Th
Fri
Sat
Sun
Total
Goal
2.75 SS
1.0 SS
OFF
2.0 HI
1.0 AR
1.25 PI
OFF
8.0
Actual
2.50 HC
1.0 AR
OFF
2.0 HI
1.0 AR
1.25 PI
OFF
7.75
I had another great week. Monday’s Hill Climb included about 2,000 feet of climbing. My Hill Interval workout included three, 3-mile ascents up a hill that gains 450+ feet. My Pyramid Interval workout was performed indoors on my TT bike and consisted of 4 x 5:00 at lactate threshold heart rate with 5 minutes recovery between hard efforts. I did my two Active Recovery rides on a stationary bike in the gym along with two strength training workouts. I have another hard week coming up. I’ll let you know how it goes!
People often talk about the best diet plan which can provide them good health. However, very few of them know what exactly a proper diet plan is. Especially woman takes it as a way to lose their weight without even knowing the real importance.
In fact, a diet plan should be aimed to provide healthy living to people. It should not only be focused for losing weight. Rather, it should be in sync with weight and healthy living. Being slim and trim does not always mean being healthy. One should always maintain his or her body mass index (BMI). That is very important in order to stay healthy.
So What Is Proper Diet Plan?
As stated above, a diet plan should be focused for healthy living, not just losing weight (until a person is overweight). Proper and balanced diet means taking essential ingredients required for body as well as avoiding extra food intake or habit of emotional eating.
Therefore, a proper diet comprises all essential nutrients required for body. It should have proper intake of vitamins, carbohydrates, fibers, and minerals so that the body can get all essential requirements fulfilled. Although modern busy lifestyle forces people to change their eating priorities, but one should always remember than leaving out traditional home-made food and migrating to junk foods just for saving some time is not a good idea.
For healthy living one should adopt the habit of eating green vegetables, cereals, and seasonal fruits, because only these things are essential for staying fit and healthy. Apart from all these eating sufficient amount of water is also important, as water is required to keep body hydrated. Lack of water in body can result in several problems.
Diet for Weight Loss
Well, diet for weight loss should be different than normal balanced diet suggested for a person with normal body mass index. Increasing weight is a common problem among next generation people. Proper weight loss diet is important for everybody facing problem of excess weight. It leads to several health problems and if not cured affects a person mentally too. Increased weight often reduces confidence of people suffering from it.
Well, ideally a person suffering from obesity should consult a weight loss diet expert. Because, depending upon the seriousness of excess weight diet patterns may vary. The same applies when a person start losing weight due to changed diet pattern. Usually, for a weight loss diet one should include cereals and fiber based food rather than fat and carbohydrate rich food. Even drinks containing added sugar should be avoided.
In summary, a diet plan should be according to the prime objective (either losing weight or just staying fit). However, it is advisable to consult dieting experts for the best results.
Planetdiet is the diet and weight loss center for those who wants to lose weight fast and stay healthy.To know more and more health related tips and tricks, one should visit: http://www.planetdiet.net
Lunch = 1 Minced Pork Barbeque Sandwich with Cole Slaw and a Limeade Soda
Snack = None, 16oz. cup of coffee black with 2 Splenda sweetners.
Dinner = GOOD MORNING APPLE PIE – This is a Special K “Yummy Idea” from their website where you top off Special K – Cinnamon Pecan Cereal with sliced apples.
I don’t recall seeing anything about coffee and tea and since these are normally calorie free until sweetner is added, I assume this is O.K. for the challenge. Also, I know that my lunch is not from the “Special K Challenge Friendly Recipes,” which I have been trying to stick with, but I am using the excuse that I did have a meal as “normal.”
Workout: P90X Legs & Back + Ab Ripper X:
As with the other DVDs, hard to keep up. I made it through the warm up pretty easily, still breathing hard by the end of it and sweating, but felt good that I was not totally exhausted. Then came the workout for the legs and back. I had no clue how hard this was going to be. There is this exercise where you squat with your back against the wall so it looks like you are sitting on a chair without the chair. This thing B-U-R-N-S! Then for the back, there is the use of the pull up bar. As Donnie Brasco would say, “Forget About It.” I was lucky if I did 4 or 5 pull ups. Luckily the routines do switch up between back and legs, but by the time the end of the work out came around, I could barely do 1 pull up while they were still doing 15 -20.
I finally made it through the work out and guess what, Ab Ripper X comes on. My jaw droped as I forgot that this was right afterwards. Well it is part of the P90X work out for today so here we go. I am pretty blown after the earlier workout so I really can not keep up this time. I am probably doing 50% of the number of reps as the people in the video and grunting and breathing extra hard to do what I could. Lets just say I was never so happy to finally get to the end of the video and do the cool down stretches.
Are you overweight and trying to conceive? I have spoken with my colleagues and friends about this subject in great detail. It is a medical fact that when your body is holding excess fat there is a chance that conception can be difficult.
I am going to tell you how your body stores fat and how to blitz that excess storage!!
Body Fat is from the food you have eaten that your metabolism hasn’t burned off. There are two ways the body disposes of excess calories , it must store them as fat or dissipate them as heat through the body. This is called Thermogenesis.
The body’s natural juices process food by producing heat, your metabolism breaks down the fats within our food by turning it into energy, resulting in increased heat in the stomach and lower intestines. Our body carries out the same processes using natural fluids every day. Everybody has a different level of metabolism, the higher the rate, the quicker you burn off fat.
It is difficult to measure your own metabolism, but you if you are wanting to lose weight I could guess that your metabolism is slower than average. This can be caused by a number of issues, not drinking enough fluids, not eating regular meals, age and an unhealthy lifestyle.
Ok so we have explained and diagnosed….. Now I guess you want the simple solution….
You should be drinking around 2 litres of water a day, this not only clears your body of toxins but also replenishes fluid lost throughout the day. As crazy as it sounds drinking a decent amount of water every day gets eliminates water retention!!! Its good for you so try to drink as near to the 2 litres as you possibly can.
Eat regular meals, by skipping meals you are telling your body to slow your metabolism. Your metabolism works like a clock! It starts first thing in the morning and gradually slows throughout the day, so that is better to have larger quantities of food first thing so that you can burn the fat off immediately, as the day progresses have smaller meals.
The only issue with natural metabolism is that it burns off the fat from food you are eating. But what about the excess fat already stored in the body? Well for that you either need to increase your metabolism, or adhere to a good exercise routine.
Exercise is good for the body and even brief 20 minute walks can help. A lot of people I have spoken with are too tired to exercise, busy lifestyles means we are spending more time in traffic and at work so we have less time to get the park or the gym.
Eat a balanced diet, will increase your metabolism and provide you with more energy and No, chocolate orange is NOT one of your 5 a day!!
You can get a 30 day GI diet plan and exercise routine for only £2.50 at www.suddenlyslim.co.uk to give you ideas on how to boost your metabolism and lose-weight. You also get free tips to help you along the way. Available for a limited time from 13th Feb 2010
So there you have the basics. At the above website you can also get free tips on weight-loss. You might as well sign up for it, it costs you nothing. Well good luck with your project!
I am getting my shop cleaned out from the fire. What a job this has been. Thank goodness for the Acai Max Cleanse because it helps give me the energy I need to get this work done. I also have found that I have less stress and seem more focused when I use the Acai Cleanse as recomended. Till next time stay focused and remember you never fail until you quit trying. Keep up the challenge and you are a winner. There is no other end result.
Well, I’m a little over 4 weeks into this and I’ve lost 20 lbs. I find that I really am eating a lot less. For example, I used to be able to eat a whole Wendy’s Taco salad and have something with it (fries, etc.). Now I can’t finish the salad. I’m trying to be really concious of when I feel satisfied so I don’t over eat.
This is usually the time where I plateau so I’m going to work on being more consistent with exercising as I really haven’t been consistent. I need to start setting specific days for exercise and follow that schedule as best as I can.
Week 11 strategy will make is easier to complete our second short term goal by next week. That goal is to run for 15 minutes with no walk break in the middle of the workout for rest. To ensure you have the stamina needed for our challenge we will work out as follows:
Daily – 5 minute walk to warm up. Light stretching, jogging workout, cooldown walk, light stretching, plenty of fluids.
Monday – Jog for 8 minutes, then brisk walk for 1 min, jog for 7 minutes.
Wednesday – Jog for 10 minutes, brisk walk for 1 min, jog for 5 min
Saturday – Jog for 12 minutes.
This has got to be the easiest way to get of the couch and get in shape. Baby steps to avoid burnout and injury. Before you know it, we will be running 120 minutes a week and in outstanding cardio condition. Stay consistant, keep a log or jounal of your workouts, and keep achieving fitness goals.
For all your muscle pain relief needs, go to http://astore.amazon.com/tigerbalm.com-20 . This stuff is amazing and has kept me going through aches and pains many times.
Over the past decade the health phenomenon of the Atkins diet has hit the diet world with incredible force. The Atkins diet relies on a book by Dr. Robert C. Atkins. It is based mostly on the concept that our weight gain is caused by the carbohydrates we have a tendency to consume and not the fat. Individuals typically experience quick weight loss with this plan. You should consult your doctor before starting any weight loss plan.
After you?are on the Atkins diet, there will be very little calorie counting, but say good-bye to junk foods and processed foods. You may conjointly be eating few carbohydrates and many foods high in protein. The idea behind the low-carb diet found with the Atkins diet is that by reducing your intake of those foods, you may enter a state referred to as ketosis. During ketosis, your body will burn fat within the body for fuel rather than using the foods in your diet, which will in turn stop insulin production, which will in turn prevent more fat from being stored.
There are four main stages to the Atkins diet: induction, ongoing weight loss, pre-maintenance, and maintenance. During the primary two weeks, you are within the induction stage. During this time, many individuals report losing fifteen pounds or more, simply as a result of carbohydrate intake being cut down to twenty grams every day. The sole carbs you’ll be able to have are low-carb vegetables, and even then they’re very limited. The second stage, known as ongoing weight loss, will let you have 25 grams every day. You may then move on to pre-maintenance, in which you’ll be able to try out alternative foods to work out what carbohydrates you’ll be able to add into your diet. Once you’ve reached your weight loss goals, you may eat all good carbs, but the premise behind the diet plan is that you just wont want to eat these foods. Choosing healthy carbs will become a way of life. Once you become conditioned to eating healthy carbs, it will simply become a natural part of your life and you may eat this way without even thinking about it.
You may should exercise for this eating regime to be successful. Healthy lifestyle changes such as quitting smoking will also improve your health. Because the Atkins diet is strict some individuals say the plan makes rebound weight gain inevitable. You would like to search out what works for you. Make positive you feel strong while you are losing the pounds if you feel weak or dizzy you are not getting enough calories to sustain yourself.
Try out these blogs for up to date knowledge on healthful dieting and weight loss: Healthy Diet Plan
Well, 4 weeks are over finally. I’d like to say that it’s been easy or will continue to be easy but it has been tough. I find it the toughest when it’s convenient to go out to eat or we’re at some friends and there are snacks, etc. around. For me, this is when it gets worse as I tend to become complacent and may cheat more.
Overall, I’ve lost 20 pounds, down to 282 from 302. I think it has been a combination of eating better and the Hydroxycut. I’ve also discovered that I have a lot more success if I don’t snack after I eat supper.
An area that I think we all get stuck on is when we’re invited to go out for dinner. We were fortunate enough to go out this weekend for a great turkey dinner. My advice to you all is to plan ahead and to inform the host of your program. I made sure that I ate more food that was low or zero points leaving me more points for the dinner. We also contacted the host and asked for substitutions for us. For example, we requested baked potatoes and that there wasn’t any butter added to the cooked peas and carrots. These simple things saved us a ton of points. Most people will accomodate so don’t be afraid to ask.
I also want to post one of my favourite recipes that is a huge hit at our house. Again, this is a Weight Watchers recipe, and it is for Baked Macaroni and Cheese.
Pre-heat oven to 350 degrees C.
4 cups of hot cooked elbow macaroni without salt or fat
2 cups of reduced fat cheddar cheese
1 cup of 1% low fat cottage cheese
3/4 cup fat-free sour cream
1/2 cup skim milk
2 tbls of grated onion
1 1/2 tsp of margarine
1/2 tsp of salt
1/4 tsp of pepper
1 egg, beaten
Combine the ingredients together and stir well. Pour into a casserole dish that is lightly greased with cooking spray.
1/4 cup of bread crumbs (I like corn flake crumbs better)
1 tbls of margarine melted
1/4 tsp of paprika (optional)
Combine and place on top of the macaroni mixture and spread to thinly coat it. Cover with tinfoil and bake for 45 minutes. Remove tinfoil and bake for another 5 to 10 minutes until the bread crumbs are browned. Serving size is approximately 1 cup and is 8 points. My kids love this and it is one of my favourites!
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Vitamin B6~ may aid in the formation of several neurotransmitters and is therefore an essential nutrient
in the regulation of mental processes and possibly mood.
Calcium (as Coral) ~Coral calcium may help to increase bone density, strengthen teeth and helps with osteoporosis. It is a natural dietary supplement that contains doze(dns of natural minerals and vitamins that
the human body requires for good health, including Vitamin D and magnesium, two essential elements
that work well with calcium. Having sufficient calcium in the body can prevent muscle and bone pain, high
blood pressure caused by stress and cramping of the muscles, as well as bone diseases.
Magnesium (as Coral) may help us to build energy which control blood pressure in our body and
associate with potassium and calcium.
Note: Some experts feel that by adding Calcium and Magnesium to Energy and Weight Loss Formulas
that the people experience a smoother energy level and a more balanced PH.
Chromium (as Polynicotinate) said to have greater biological activity than other forms of Chromium,
including sources from picolinate. CP helps to stabilize blood sugar levels and can be critical to the
synthesis of cholesterol, fats and proteins. Chromium polynicotinate dof pure niacin-bound
chromium, identified by United States Government researchers as the active component of true GTF
(Glucose Tolerance Factor). GTF is responsible for binding insulin to cell membrane receptor sites.
Chromium polynicotinate has been shown to possess greater biological activity than other chromium
picolinate weight loss supplements.
Jet Black Cocoa~ (seed) may have the ability to elevate the metabolism and perhaps even increase
satiety (fullness). For instance, is the chemical responsible for that “chocolate high” some people
experience when eating… uh… chocolate. Geranium Flower~ as a nutrition supplement has been used to stimulate weight
loss. Also used as a nasal decongestant, some say they seem to breathe better after taking this
supplement. Phenylethlamine HCL (Trace Mineral Blend) Referred to as “PEA” Researchers believe that our body releases phenylethylamine as if when we are in love, thus producing the uplifted mood associated with love. It is rumored that chocolate produces the same feelings because of the phenylethylamine it contains. Have you ever tried eating dinner after eating chocolate? Same goes with phenylethylamine youjust are not hungry, loss of appetite. Barley grass~ (5 grams) has more protein and fiber than a serving (114 grams) of raw spinach. Barley grass juice contains antioxidants, enzymes, and other phytochemicals that in vitro neutralize free radicals and other unfriendly chemicals, including pesticides and food preservatives. This grass also contains large amounts of beta carotene, folic acid, calcium, and several B vitamins making it a good source of nutrients. Barley juice also contains nutrients such as vitamins C and E, which are much more potent together than when taken separately. Barley grass is high in iron, all essential amino acids, flavonoids, and a number of minerals. Barley grass may sometimes be rich in vitamin K, which interferes with the action of anticoagulants such as Coumadin (the brand name for warfarin, a drug used to treat and prevent blood clots).
Kelp~ Kelp nourishes the thyroid gland and so maintains healthy metabolism and glandular function.
