Alright guys, hopefully this works the way I want it to. Here is the blogging thread for the first week. If you have any questions feel free to post here or to email me!
Glad you were able to meet your goal and good job on having some rest days in there. Resting is just as important as working out itself: allows muscle healing and growth and prevents injury to allow you to continue working out. And I like the mix of cardio and weight training, and the mixing in of CrossTraining. Variety is a good way to see results!
Good Job on reaching your goal and I like that you mixed in some yoga there. It is more intense than people give it credit for, not really my forte. It's like trying to bend a tree branch when I stretch so I commend you on that. If you think about it, try keeping down the distance you get on cardio (if possible) so when you do run for the same time week to week you can see your growth; not a requirement, just a thought so that you can see your own growth and help boost encouragement.
Goal: 4 days x1hr of exercise, 1 day limit of fast food Week 1 (January 12, 2015 - January 18, 2015)
Monday (1/12): 155lbs (@8AM). No workout. No fast food
Tuesday (1/13): 1hr of volleyball. [Not fast food, ate at the COP for lunch] Ate a baked potato with bacon, shredded cheddar cheese, and chives; Texas Jack's chili; 8oz of cherry coke
Wednesday (1/14): No workout. No fast food
Thursday (1/15): 4 miles at 30min., 1/4 mile at 3min., 20min. stretching. [Not fast food, ate at the COP for lunch] Ate a blackened chicken wrap with lettuce, tomato, salsa, mayo, and shredded cheese.
Friday (1/16): 158lbs (@12PM). No workout. No fast food
Saturday (1/17): 2 miles at 15min. [Ate fast food for dinner and snack] Ate El Nopal's nachos fajitas (tortilla chips, onions, peppers, chicken, and queso) for dinner and ate McDonald's McChicken for a midnight snack
Sunday (1/18): No workout. [Ate fast food for breakfast] Ate at Frisch's breakfast buffet
Week Summary: 3 days exercise (not all for an hour), 2 days eating fast food
Dieting is always a tricky thing to accomplish but eating fast food only twice a week, one being a late night snack isn't terrible, so almost at your goal. You will be surprised how much weight you can lose and how much better you feel after reducing the amount of fast foods you eat per week. And you almost reached your goal on the days exercising, 3 days is still a good score for the week but we do want to eventually meet that goal. Maybe planning out your schedule at the beginning of the week will help you manage time so you can get exercise in (not sure what all you had going on during the off days), but nonetheless great first week and great start to the whole project!
BMOD Goal: Work out 5 times a week, 30 minutes cardio and 1 hour weight training
Wednesday (1/14): 30 minutes cardio (elliptical), 1 hour weights with focus on arms
Thursday (1/15): 30 minutes cardio (rowing machine, elliptical), 1 hour weights with focus on legs
Friday (1/16): No workout
Saturday (1/17): 30 minutes cardio (elliptical), 1 hour weights with focus on abs
Sunday (1/18): 30 minutes cardio (rowing machine), 1 hour weights with focus on abs
Monday (1/19): No workout
Tuesday (1/20: 30 minutes cardio (elliptical), 1 hour weights with focus on abs
I think I’m doing a good job keeping everything consistent, but I’m trying to find more ways to vary my cardio. Incorporating the rowing machine is rough because that thing is a monstrosity and will shred your shoulders if you work hard enough on it, but it’s better than the monotony of the elliptical. I used to run as my cardio (like a year ago) but it didn’t feel the best on my knees after a while. I might try jogging again and see how my knees feel now.
It’s definitely a challenge to increase the time I spend on weights from half an hour to an hour, but I realize now that I was getting too comfortable with my old routine. Taking the extra time to add more ab work is especially addicting, and I can see a tiny bit of improvement even after a week. If seeing improvement after only a week isn’t actually possible, please just allow me to live in my delusional little world.
I did have a question for Antonio (or whoever wants to answer): So I’ve recently upped the intensity of my cardio, and since I’ve done that I feel like I’ve been craving more carbs during the day (I work out in the evening). Is this just an adjustment phase for the increased work I’m doing? Should I listen to the cravings and consume more grains during the day, or just stick with protein and produce?
Week of 1/15-1/21 Goal: Run at least 20 minutes for 5/7days Reduce soda/sugary drink intake to 3drinks/7days
Eventually plan on increasing the time to run consecutively to at least 30 minutes after block 1 since 20 minutes is actually on the low end of goals. But if goals are set as what I defined them in the beginning, I'll just make it a personal goal to increase then.
Thursday (1/15) - Ran for 20 minutes 1/16 - Ran for 20 minutes 1/17 - Basketball for 1.5 hours, Soda 1/18 - Soda 1/19 - Wallyball for 1.5 hours, ran for 20 minutes 1/20 - Soda 1/21 - Ran for 20 minutes
Week 1 Blog: (Jan 11, 2015 - Jan 17, 2015)
ReplyDeleteSunday: 16 min. run (2.08 miles)
4 min. weight training
10 min. elliptical Total: 30 min.
Monday: 10 min. run (1.19 miles)
20 min. weight training Total: 30 min.
Tuesday: 30 min. cross training Total: 30 min.
Wednesday: 10 min. run (1.3 miles)
20 min. walk Total: 30 min.
Thursday: 14 min. run (1.7 miles)
16 min. weight training Total: 30 min.
Friday: Nothing
Saturday: Nothing
Total: 150 mins. of exercise = reached goal!
-Scott King
Glad you were able to meet your goal and good job on having some rest days in there. Resting is just as important as working out itself: allows muscle healing and growth and prevents injury to allow you to continue working out. And I like the mix of cardio and weight training, and the mixing in of CrossTraining. Variety is a good way to see results!
DeleteGoal: 90 mins per week
ReplyDeleteWeek 1 Blog: (Jan 11, 2015 - Jan 17, 2015)
Sunday: No workout
Monday: No workout
Tuesday: Cardio 25 mins
Wednesday: Cardio 25 mins
Thursday: No workout
Friday: Cardio 20 mins
Saturday: Yoga 35 mins
Total: 105 mins -> Reached Goal!
Good Job on reaching your goal and I like that you mixed in some yoga there. It is more intense than people give it credit for, not really my forte. It's like trying to bend a tree branch when I stretch so I commend you on that. If you think about it, try keeping down the distance you get on cardio (if possible) so when you do run for the same time week to week you can see your growth; not a requirement, just a thought so that you can see your own growth and help boost encouragement.
DeleteGoal: 4 days x1hr of exercise, 1 day limit of fast food
ReplyDeleteWeek 1 (January 12, 2015 - January 18, 2015)
Monday (1/12): 155lbs (@8AM). No workout. No fast food
Tuesday (1/13): 1hr of volleyball. [Not fast food, ate at the COP for lunch] Ate a baked potato with bacon, shredded cheddar cheese, and chives; Texas Jack's chili; 8oz of cherry coke
Wednesday (1/14): No workout. No fast food
Thursday (1/15): 4 miles at 30min., 1/4 mile at 3min., 20min. stretching. [Not fast food, ate at the COP for lunch] Ate a blackened chicken wrap with lettuce, tomato, salsa, mayo, and shredded cheese.
Friday (1/16): 158lbs (@12PM). No workout. No fast food
Saturday (1/17): 2 miles at 15min. [Ate fast food for dinner and snack] Ate El Nopal's nachos fajitas (tortilla chips, onions, peppers, chicken, and queso) for dinner and ate McDonald's McChicken for a midnight snack
Sunday (1/18): No workout. [Ate fast food for breakfast] Ate at Frisch's breakfast buffet
Week Summary: 3 days exercise (not all for an hour), 2 days eating fast food
Dieting is always a tricky thing to accomplish but eating fast food only twice a week, one being a late night snack isn't terrible, so almost at your goal. You will be surprised how much weight you can lose and how much better you feel after reducing the amount of fast foods you eat per week. And you almost reached your goal on the days exercising, 3 days is still a good score for the week but we do want to eventually meet that goal. Maybe planning out your schedule at the beginning of the week will help you manage time so you can get exercise in (not sure what all you had going on during the off days), but nonetheless great first week and great start to the whole project!
DeleteBMOD Goal: Work out 5 times a week, 30 minutes cardio and 1 hour weight training
ReplyDeleteWednesday (1/14): 30 minutes cardio (elliptical), 1 hour weights with focus on arms
Thursday (1/15): 30 minutes cardio (rowing machine, elliptical), 1 hour weights with focus on legs
Friday (1/16): No workout
Saturday (1/17): 30 minutes cardio (elliptical), 1 hour weights with focus on abs
Sunday (1/18): 30 minutes cardio (rowing machine), 1 hour weights with focus on abs
Monday (1/19): No workout
Tuesday (1/20: 30 minutes cardio (elliptical), 1 hour weights with focus on abs
I think I’m doing a good job keeping everything consistent, but I’m trying to find more ways to vary my cardio. Incorporating the rowing machine is rough because that thing is a monstrosity and will shred your shoulders if you work hard enough on it, but it’s better than the monotony of the elliptical. I used to run as my cardio (like a year ago) but it didn’t feel the best on my knees after a while. I might try jogging again and see how my knees feel now.
It’s definitely a challenge to increase the time I spend on weights from half an hour to an hour, but I realize now that I was getting too comfortable with my old routine. Taking the extra time to add more ab work is especially addicting, and I can see a tiny bit of improvement even after a week. If seeing improvement after only a week isn’t actually possible, please just allow me to live in my delusional little world.
I did have a question for Antonio (or whoever wants to answer): So I’ve recently upped the intensity of my cardio, and since I’ve done that I feel like I’ve been craving more carbs during the day (I work out in the evening). Is this just an adjustment phase for the increased work I’m doing? Should I listen to the cravings and consume more grains during the day, or just stick with protein and produce?
Week of 1/15-1/21
ReplyDeleteGoal: Run at least 20 minutes for 5/7days
Reduce soda/sugary drink intake to 3drinks/7days
Eventually plan on increasing the time to run consecutively to at least 30 minutes after block 1 since 20 minutes is actually on the low end of goals. But if goals are set as what I defined them in the beginning, I'll just make it a personal goal to increase then.
Thursday (1/15) - Ran for 20 minutes
1/16 - Ran for 20 minutes
1/17 - Basketball for 1.5 hours, Soda
1/18 - Soda
1/19 - Wallyball for 1.5 hours, ran for 20 minutes
1/20 - Soda
1/21 - Ran for 20 minutes