Workout Log 281 - Mission 3 Complete - Crossing the Finish Line

Mission 3 Complete!!! Wooohoo!! From the looks of the results and status, I have completed the mission on-time and reached my target of surpassing 28.5" around the waist, reaching 5% fat and finally to look leaner. Ok, ok...I didn't technically  hit 5.0% but, I did hit the 5% range. =) That's good enough for me.. =)

So looking back on the passed 3 months briefly, it was never easy. Again(like the 1st 2 missions), it's constant little progress(small steps) that brought me to where I am today. I'm not gonna go too much into detail of the review of the passed 3 months, but will discuss it a little more when I get back from vacation as I am leaving tomorrow to get my a$$ on a beach and celebrate yet another great achievement / milestone of my body progress. Yes, I'm still packing...=)

So, will I be working out while I'm away?? Absolutely!! I love working out! It's a part of my lifestyle and plus I'll be eating and drinking a lot of junk food -so I need to balance it out by doing some exercise so I don't come back like a blimp...

So, I'm off to the beach and I'll see you all in a week.... ;-)

Day 1 - Ground 0 

 Mission 1

Mission 2

Mission 3 Complete - Pic 1

Mission 3 Complete - Pic 2

Mission 3 Complete - Pic 3

Mission 3 Complete - Pic 4

Week 38 -  Mission 3 Final Status

 

 Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 279 - "Stronger"

As promised from yesterday, I completed an hour on the bike, abs, push-ups and chin-ups. While I passing within the weight room, I noticed that a couple of guys were taking a little break from doing their bench press workout. I kindly asked if I can grab a set while they rested along with a spot.

Now, I don't usually use the bench press with the barbell as I almost killed myself one day - so I have been totally avoiding it. Instead, I would usually use the bench press machine as you can control the weight with your legs if however you run into trouble lifting the weight.

So, as cool as they were, one of the guys who just finished his set totally obliged and I pushed the weight 8 times without even knowing what the weight was. When I found out how much the weight was, it was an astonishing 205 pounds. THAT IS CRAZY WEIGHT!!! I only weigh 166'sh and I'm pushin well passed my own weight?? Coooooooool..... ;)

Since I was on a serious high from the bench press, I challenged myself again with some chin ups and push-ups.....I blew myself away again by pushing 86 push-ups in one set along with 25 chin-ups, again all in one set...Wow....I would have never thought I could do this 9 months ago....

So, anyhow...looking at tomorrow - it's weight training, abs and 20 min cardio. 3 days left till I'm on the beach. =)

Mission 3 Commitments - Status of the Day

 See here for last weeks picture and status results

Workout Log 280 - The Home Stretch

With only 2 days left till I leave for the beach and 1 more day till Mission 3 is complete, I really pushed myself today.... I completed the workout working on arms, back, hams, chest, abs and finally 20 min total cardio on the bike.

Tomorrow is the moment of truth but very optimistic that the results will be good. Tomorrow is my last workout for Mission 3 and the big review. 

Mission 3 Commitments - Status of the Day

  See here for last weeks picture and status results

Workout Log 278 - Day of Errands

With the beach fast approaching and with many things that have to be completed before I leave, I had to use this whole day to get fully prepared.

So unfortunately no workout for today but still kept healthy for the day with 6 small healthy meals. Hopefully I'll still be able to reach my goal, but I'm sure with 5 workouts for the week, I'll still be able to pull it off... =)

Tomorrow is 1 hour cardio. I'll add in some pushups and ab exercises to the mix to make up for today. 4 more days and I'll be on da beach. =)

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 277 - Health Care for All Americans!! Wooohooo!

Congrats to all Americans who now have universal health care and cannot be turned down by the evil insurance companies that have been denying people health care coverage for pre-existing conditions for centuries.

I cannot understand how many American people were able to function for so long with no universal  health care. It just baffles me...This is the number 1 reason why there are so many American families bankrupt and out on the street! I don't look at this as a win for either political party, but it's a definite win for the American citizen - not the corporate insurance companies. I have way too many colleagues and family in the U.S to ignore their concerns about health care and now...they have full coverage(1 less thing I will hear them complain about)...Excellent Job Obama! This is what change is all about!

Speaking of change, I can feel myself getting even more leaner as my final date is approaching. I checked my weight in the passed 2 days and the weight scale is all over the place. Yesterday it was showing 169, then today it's 165...huh???? I think I need a new scale....

So today I completed weight training working on chest, arms, quads, triceps, traps, abs and  20 min cardio. Again, quite the intense workout - all in 1 hour and 15 min. Felt pretty good though.

Tomorrow is a weight training and cardio again. Looking forward to get the last few burns before heading to the beach in 5 days.

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 276 - Another Sunday Swim

Had tons of errands in the evening and came back in the evening pretty exhausted. In an effort to get some exercise for the day, I decided to skip out on the weight training and do some cardio in the pool instead (so the water can totally wake me up). So I completed approximately 30 to 40 laps in the pool and look forward to another good day.

Tomorrow is weight traning, abs and 20 min cardio...6 more days till I'm on the beach.

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 275 - Rest/Reward Day & Shopping for Trip

With one only week left till I head to the beach, I am in desperate need for new spring/summer clothes. All of my medium and large sized clothes from last year no longer fit and if you could only understand how good it feels to buy small shirts and size 29 waist pants. =) I never thought clothes shopping would be so easy as everything that I was trying on, was "looking damn good". This is all still surreal to me...seriously... hehehe..

With that being said, I was done shopping in 2 hours, got everything I needed and also went out to Kelsey's and had some of their delicious wings and a pint of Guinness. Since I had jerk chicken and rice yesterday along with alcohol, I should have stayed healthy today. But since the wifey and her sister kinda pressured me into it, I had no choice but to cave in.

So tomorrow is scheduled weight training and 20 min of cardio. Because of today, I'll do an extra 20 min on the bike. 7 more days and I'll be on the beach! =)

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 274 - Week 37 - 1 Week Away From Reaching Goal

So....I'm down to the last week of my journey. Wow.....Looking back at my 1st couple of months of starting this journey and I'm quite astonished of how far I have come. Dang, I used to be 25% body fat!! Now I'm just inching away to the finish line with a 5% fat goal that I am very confident in reaching! Woohhooo!

 A year ago, I would never have thought I could reach this far and is a true lesson that even if you take the smallest step towards your goal every day, it is one step closer to your destination.

So this brings me to what I have experienced and explained in the passed week. I had brought up 4 important traits of succeeding and reaching your weight loss goal and have listed them below.

1. Determination, Persistence and Patience (3 keys to success)
2. Fun Cardio (look for a sport you enjoy)
3. Healthier Choices (Change to a Healthy lifestyle)
4. Killer Effective Workouts (Find a plan that will be effective to reaching your goal)

Again, patience is key to succeeding any goal. Pretending that you are in the driver seat of an ocean liner helps understand why patience is so important.  IMO, I also believe that this is the number 1 reason why people have fell off the bandwagon and never got back on. With soooo maaany deceiving weight loss programs out there that promise you to look ripped in a ridiculous amount of time is just one example of why it is important to set your own expectations and not rely of what a website, program, etc. will tell you. Losing 1 to 3 pounds per week is normal healthy weight loss.

As you can tell from what I have experienced, my transformation was gradual. Not quick at all and can see myself staying this way for a very long time as I have totally changed my 'lifestyle' to healthier living. A quick fix would have been temporary and can guarantee that my lifestyle of bad habits would return. Since I've started this journey, I fully understand what will happen if I don't exercise and keep healthy, and also fully understand of how to lose the weight if I however lose control and let myself go as I have in the past.  And right now, it feels good to be in control.

Ok, ok...enough with my rambling  - let's just get to the numbers....In brief, this passed week I have gained 1 pound and have lost .1 around the waist. This is great news and great progression as I now only have .24% of fat left to lose to reach my goal. =) I am very confident that I'll be able to make it by next week.

Week 37 Pic 1

 Week 37 Pic 2

Week 37 Stats

Today was not exactly my scheduled reward meal, but didn't have much of a choice due the situation(s). With my buds, we enjoyed jerk chicken and rice from Pat's Homestyle and a few scotch's later in the evening when we attended a birthday jam at the "Don's and Diva's" event at Premium Rhythm Bar.

Overall great evening, great crowd, no drama and no complaints on the amount of gorgeous diva's. There were however a few divas where you had to raise a brow for - since they were pretty much dressed in lingerie(dressed in a bustier, another in a corset and a few mesh outfit's)....All night, I'm like - look but do not touch(as I clench onto my wedding ring)...hehehehe...Good laughs and good evening though... ;-)

8 days left till I'm on the beach. =)

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 273 - Determination, Persistence and Patience = Results

I don't know what came over me today, but I really didn't feel like going to the gym. I think it was a feeling of laziness. =) But what really got me motivated to get up, get changed and get in the gym was that I was determined to finish what I started. I have already started off a good week and only have 9 more days till I reach my goal deadline. There was no way I was gonna derail this train; so I got in the gym and completed chest, arms, back, quads, abs and 20 min on the bike.

By the time I was done, I was really relieved that I completed the workout and I'm now 1 extra step closer to succeeding. As you can tell from my previous posts, nothing is coming quick. It's steady imporvements over time. That's why it's also important to note that patience is key when trying to achieve any goal. It's the little steps forward that you execute every day that will get you there. 

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 272 - Fun Cardio = Results

Yes! Spring is finally here! With the sun shining and 18 degrees outside, I couldn't resist but to take advantage of an unusual warm day(global warming?) by taking the cardio outside and went blading around the city..Reflecting on the moment, it felt pretty damn good putting on the blades for the 1st time of the year! Again, good times...and definitely a lot more fun than using any exercise machine inside(treadmill, elliptical, etc.).

 So I cruised around Downtown Toronto(below were taken from HtO Park with the Blackberry) for an hour and rested in between catching a plane or 2 land and take off from the Toronto Island Airport. Pretty Cool...I need more days like this...

hTo on Queens Quay 

Tomorrow is weight training and 20 min cardio. Looking forward to it.

10 more days till mission accomplished and on the beach.

Mission 3 Commitments - Status of the Day

 

See here for last weeks picture and status results

Workout Log 271 - Healthier choices = Results

Another friendly reminder of how we all can make better choices when we either open the fridge, choosing a place to eat or waiting in line of a fast food restaurant.

Did you know that most (if not all) fast food restaurants are offering healthier substitutions for what is offered on their menus - for no extra charge? For an example, this morning I went to Tim Hortons and requested for the new english muffin egg sandwich. Off the menu it comes with egg, processed cheddar cheese and a choice of bacon and sausage. Knowing that I'm not gonna start off the day by killing a good long streak of healthy eating for the week, I requested to replace the bacon/sausage and cheese for lettuce, tomato and mustard. Mind you, the english muffin itself is not exactly that healthy, but at least I reduced the calorie count from the overall sandwich. Plus, time was an issue, hence the rush to Timmies and the drive through.

So, the next time you 'happen to be' at a Mcdonalds, Burger King, Wendy's or etc., ask for  a healthier alternative and try to shed some of the 'extra calories' that you can be in-taking....The one question you should alsways ask before ordering is..."Is the extra bad fat worth it?" If it's your reward meal - the sky is the limit and eat what you want. But on regular healthy days, think about it before you order and don't let the devil on your right shoulder talk you into it... ;)

As for commitments for the day, I completed 1 hour and 15 min working on legs, triceps, traps, abs and 20 min cardio on the bike. Tomorrow is 55 min cardio and for the looks of the weather, I just might put on the roller blades for the 1st time of the year. =)

11 more days till mission accomplished and on the beach. =)

Mission 3 Commitments - Status of the Day

See here for last weeks picture and status results