B’s Life

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I just realised how fast weight training can put KG on yourself. I dropped 2kg in 2 weeks of cardio, and when I done 1 session of weights I’ve gained 1kg back and the following day i got my 2 weeks worth of weight loss back.

So what I am going to do now is cardio all the way to lose 5kg and do 1 session of weight lifting then cardio another 5kg then do 1 session of weight lifting.

Or i could do light weight just to keep them firm and that is about it.

I’ll have to play around with this so that I can get a perfect programme.

The thing that annoys me about this is that my main goal is to lose weight but as well as tone up. Should I lose the weight and then tone up or do both at the same time and not lose actual weight? my healthy weight is 15kg less than what I am currently.

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Today i ran my first 5km straight with little rest as possible with an average of 9km/h

I had my sprints up to 13km/h for at least 1 min and had rests up to 2min.
I’ve also lost quite a bit of weight since i started this new programme of mine 2 weeks ago. I am currently 97kg from 101 which i was 1 week and a bit ago.

I feel great, very healthy and not to tired. It also seems that on the days I do get my rest I feel very down and lack of energy the following day. I think  I’m addicted to training, i just have to go down the gym even for a 30min run or weight, i just feel like i have to.

ill add some more to my training as soon as i get some time.

Overall i like what i have achieved so far in 2 weeks.!!

Image by amyliagrace via Flickr

This week I;ve tried my new programme fully, and it worked. I’ve lost 1.5kg in 4 days of training.

Here was my workout

Monday

• 10 min warmup
• 3 weight lifting on different lower body with at least 3-4 sets going at 10-12 rep
• 3 weight lifting on different parts of my upper body at least 3-4 sets going 10-12 rep
• 2 core exercise
• cooldown stretch

Tuesday: HIT training (cardio)

• 20min cardio (interval training)
• stretch
• 10min HIT (interval training
• 2 core exercise

Thursday (not so good weights)

• 10min warmup
• 3 upper body workout
• 3 lower body workout
• 2 core exercise
• stretches

friday

• 30min cardio+warmup
• 2 core exercise

I have also lost 1.5KG which is great, well I lost 2kg in the morning but gain back some more in the afternoon like always.

I’ll be hitting the gym tomorrow morning. I’ll probably get the bus there and get some exercise at the gym until i get my bike sorted.

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Today I’ve done some high intensivity training

This was my programme

• 16min treadmill with max 10-11km/h
• 2-3min stretch
• 4 sets of chest
• 3 sets of upper back
• 16min treadmill
• 3 sets of reverse crunch
• 3 sets of leg raises
• 3 sets of crunches

I will be starting a new programme on monday with high intensive training with weights.

Basically i will be concentrating on different parts of the body on weight days and in between i will be doing 60min cardio of different kinds with core exercise.

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Today I’ve done some strength training all around. Here is what I have done:

• 10 min warmup
• 4 sets on lat pullups
• 4 sets on triceps
• 3 sets on triceps+chest pushdowns
• 3 sets on quad
• 3 sets on quad curls
• 4 sets on chest push
• 3min rewarmup
• 3 sets of crunches
• 3 sets of leg raises

It seems that I now need to increase activity on my core and find new techniques, I will try to save up and pay for a personal trainer to teach me some new activities to do to keep me at it for a few weeks so that I don’t get bored.

Today I ate 2/3 of an ice-cream and threw the rest away, I was just craving for one after dinner. So the ice-cream intake just came around 120cal (its the mini magnum with double caramel.

I also started to feel some joint pain, I might get some jointace.

I am also planning on getting a new pair of shoes tomorrow

Image by Mark Witton via Flickr

I wasn’t able to stick to my plan today as there were a lot of people at my gym but I did my cardios worth.

Here is my programme:

• 15 min Run/Jog/sprint max at 11km/h
• quick loosening of the leg muscles
• 4 sets of 12 on the chest (21kg)…seems a bit easy now but I will increase next week.
• 3 sets of 12 on the triceps (25kg)
• 15min run/jog/sprint max at 11km/h

Tomorrows planned programme

• 10min warmup
• shake the legs
• 3 sets of 12 on the quads (115kg)
• 4 sets of 12 on the chest (21kg)
• 4 sets of 12 on the triceps (25kg)
• 4 sets of 12-10 on the lats
• 3min re-warmup
• 3 sets of 15 on crunches + weights
• 3 sets of 15 on leg raises
• Stretches
• 1min cooldown

I hope i get enuf time ….

But in other news:

I have started to get a good hang on my food intake for two weeks now, I have lowered my choco intake aswell as sugar intake. I have replaced them with fruits and other nutrients with fructose.

I did have one little bit of choco and diet coke on Sunday under moderation as I didn’t want to turn like those people who starve themselves silly of life.

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Last week I didn’t lose much weight but I did quite well on performance from a quick check up at the weights now compared to what I was doing a few weeks ago.

I am still at 100kg and that did dip down to 98 on Wednesday last week but it got back up by Saturday. While analysing what I was doing, I felt that over done it with a subway.

But now this week I am going to increase my activity to see if there is any change. Below is my programme for this week.

Monday (Cardio + core)

• 10 min jogging running
• 4 sets of 8 Chest at 28 or 21kg
• 3 min jog
• Stretch
• 6 min rowing
• 10min jogging/running
• 3 sets of two core exercise

Tuesdays will be posted on Monday, it will be more of an intensive weight lifting on the upper body.

Wednesday will be full cardio with rowing

• 7 min warmup
• Stretch (full extent)
• 6-10min rowing
• 15min running on an incline of 1 or 2
• 3 sets of two core exercise

Thursday and friday will be posted soon. I will also be posting my daily intake if possible but it would be around the same thing everyday.

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Today I went down the gym and tried to look for a pair of running/gym shoes.

Here is my programme

• 10min run/warmup at 10km/h+
• 2min shake up stretch
• 4 sets of 10 on my deltoids
• 5 sets of 8 on my triceps
• 3 sets of 15 of crunches modified with medicine balls with a twist
• 3 sets of 10 leg raises
• 3min run
• stretches and went home

Before entering the gym I went to look for a pair of running shoes at Footlocker and JD sports but none of them had decent running/gym shoes.

They all had these old skool Nike airs with flat soles, which I do not like as they are a pure discomfort.

Back in the days there used to be good trainers now they all look funny or are only available in the bigger stores or on oxford street. I’m still looking for them…

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I calculated a 1 foot tuna and cheese subway in a Honey and Oat bread is more than 600 Calorie!!

Wow I really messed up today, no more subway for me now.
I might have just taken  a fruit at Sainsbury and called it in.

This set me back by quite a bit, my average BMR is around 1900. ~
Let me calculate my intake :

• breakfast: 200 cal
• tea break: 5 cal (approx)
• lunch: 400 cal
• Biscuit: 300 cal roughly
• orange juice: 112cal
• Subway: 600ish cal

comes out around 1600 so i didn’t do quite well, my burn should be around 500ish

Today at the gym I spent around 1 hour and a bit doing some upper body work and a little bit of cardio.
Here is my program today:

• 6 min jogging/running 10 km/h interval to 8 km/h
• 4 sets (12) of lats (35 kg)
• 3 sets (15) quadtricept at 115kg+
• 5 sets (10) pectoral/chest weight (25kg)
• 3 sets (15) twisted crunch with medicine ball (6kg) … I felt that one
• 3 sets (10) leg raises
• 5 min run at 9-10 km/h
• 5 min stretch throughout

My shoulder and back is killing me atm, even after a shower.

I have to say that after a few weeks working straight on my chest i can feel some muscle there which I haven’t had before.

Another thing that I have noticed recently is that my thigh has slimmed and whenever I sit down my flesh between my thigh do not touch as much as before.

I have also noticed that my forearm is much bigger and has a lot more muscle then before.

On a side note

I subscribed to men’s health Mag, and I must say this is the best mag I’ve ever laid eyes on as it has everything you would really want to know.

I recommend you pick one out for £3.50 at your local corner shop, and you’ll love it. I will post a small review on my next entry so be sure to read it.