Workout Log 333 - Benefits of an Early Morning Workout

With today as a start of a new work schedule, I've changed my workout schedule to the mornings. Waking up early at 5:45am to go the gym was not an easy one, but there are some benefits to it.

See below for the benefits of working out early in the am :

• You start off the day feeling Energized - Maybe not enough to give up coffee in the morning, but you'll definitely feel a great deal of accomplishment and more awake/alert when you get to work.
  

• The workout is out of the way. No more excuses throughout your day to derail your workout plans.

• Since you burn calories all night while sleeping, now you can burn more calories and more fat in the morning since there was nothing in the stomach. Calories burned at this time are taken from your stored fat.  

• You'll really look forward to breakfast (instead of missing breakfast) Trust me, you will be very hungry after your workout. Just remember - no bacon and other greasy foods. Lots of protein in the am to help repair and build those muscles.

• It opens the option of participating in an activity/sport in the evening to get even more exercise. For example, I now have the opportunity to blade in the evening or join a sport or two and get even more cardio for the day.

• You are more likely to choose healthier foods during the day. As an example, knowing that you just finished an hour on the treadmill for the day, I am sure you wouldn't want to ruin such a good workout, right?

• If you don't make it in the gym in the am, then the evening is available. Providing 2 chances to committing to the workout.

• There are far less people at the gym in the morning. No waiting for machines, exercise ball, workout bench or free-weights.

So, you must be convinced now that morning workouts does have it's benefits. If so, great...but expect an adjustment period. The same way you're jet-lagged after an overseas trip or drowsy when you suddenly have to switch from the graveyard shift to a regular 9 to 5 shift, working out in the morning will require some some getting used to.

Here are a few tips that will help you get started in getting up in the morning :

• Go to bed an hour earlier.  

• Get a good alarm clock - get 2 alarms if needed be(cellphone & alarm clock to wake you up).

• Get a timer that turns on the lights for you. Walmart...Homedepot.. 20 bux.

• Brush your teeth and wash your face. Don't mean to sound like your mother, but this will help you feel a lot fresher in the morning.

• Have your workout schedule ready the night before. Organization and preparation is always key.

• Have your workout clothes prepared the night before. - Imagine waking up in the early am wasting many precious minutes scrambling looking for clothes, shoes, water bottle and etc. This step eliminates that possibility.

• Stretch! – Since you just woke up, your muscles need a good stretch. Learn from my mistake for not stretching as I was previously forced to take 4 days off due to pains in my legs and back. Don’t be a victim.

So with all being said above, I completed 45 min in the gym working on chest, back, calves,  glutes and of course the abs. I wanted to get some cardio later on the evening, but with the rain pouring down it was not a possibility. All healthy meals and all meals on-time...Overall good progressive day.

 Tomorrow is the same drill - weight training and abs. If the weather is promising as it suppose to be, I'll be hitting the pavement in the evening with the blades. Lookin forward to it...  ;)

 Mission 4 Commitments - Status of the Day

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Workout Log 331 - Ya Dig?

Since today was a scheduled reward meal day and rest day, I spent most of my time outside helping the mother create a garden, then finishing the day chowing down on various Caribbean dishes (since our culture is Trinidadian).

To give you an idea about the amount of calories consumed in one sitting, I would say at least 2000 calories for that 1 meal. Needless to say, this was not a healthy meal and the salad that was served on the buffet table was left untouched.

With all the digging and the placement of soil within the hole I created, I at least burned approximately 300-400 calories easy...I worked on the 'floral project' for at least 3 hours and I'm still suffering with blisters on my hands from the shovel. Oh well, since it's for my mother, I guess it was well worth it... ;)

Tomorrow is scheduled rest day as well, but may go outside as it will be quite nice.

 Mission 4 Commitments - Status of the Day

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Workout Log 332 - Roller Lessons

With today as a scheduled rest day, I instead spent approx. 1 hour rollerblading showing the wifey how to blade. As painful as it was to watch her fall, I finally called it quits and will have to resume further lessons next weekend.

All healthy meals were met today, but unfortunately did not eat enough. Funny thing is, I forgot to eat...Oh well..what's done, is done...

Tomorrow is weight training and abs...Lookin forward to it. ;)

 Mission 4 Commitments - Status of the Day

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Workout Log 330 - Week 46 in Review

Another week has passed where in this week I only completed 4 workouts for the week including today's workout.

As promised from last week, I increased the cardio to 2 more hours for the week by making use of the great weather to go blading, but however do regret missing yesterdays weight training. That being said, today I complete a full weight training workout and added on another 1.5 hours rollerblading around the city since it was 30 degrees outside and the sun just blazing.

Week 46 Pic

Week 46 Stat Results

Looking at the numbers, plain and simple - no change. Damn...this is tough....I have 2 more weeks to really, really lean up but unfortunately the needle is just not moving.  I'll need to go hardcore this upcoming week, committing to 6 days a week again. As with this passed week, cardio will again be increased to 2 hours extra than what is scheduled on the workout plan.

Looking forward to get a rest day tomorrow and will start up on Sunday.

Mission 4 Commitments - Status of the Day

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Workout Log 329 - Too Much On The To Do List

With too many things on the fly today, there was no time for a workout, but in persepctive it was good to get some rest from all the cardio for the passed couple of days.

Tomorrow is weight training and should have time for a blade. Lookin' forward to it. ;)

 Mission 4 Commitments - Status of the Day

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Workout Log 328 - Finishing a good workout with a beer (huh?)

Putting aside weight training for the day, I completed a few sets of pushups, situps and chinups and then took a good 1.5 hour blade around the city.

This time, a buddy of mine joined me as he rode his bike while I carved the streets with my blades. Later in the evening we decided to head over to a local bar to grab something to eat, only to notice that 4 of other friends had just sat down on the patio (after waiting 45 min for a seat) and of corse to our luck we were able to join them (yup, while I'm still on blades).. With no hesitation and with hunger painted all over my face, I ordered a round of beers along with some nachos.

It felt soooo good drinking that beer...Ahhh...I could still taste it...Soo bad - yet sooo good...Yes - everyone has their weakness and have come to a point of acceptance that this was the reason for my overlapping gut a year ago...But like eveything in your life, too much of anything is not good - so all in moderation.. =)

So speaking of beer - beer of choice today was Kronenburgh 1664. A very mild - less bitter taste but yet very refreshing (especially after a blade in the hot sun). Kronenurgh started back in 1664 (so they've been around) and the country of origin is from good ol' France. It ain't no Toronto beer, but it's another one of my favorite's (the bar ran out of Steam Whistle - I was slightly disappointed)...

Tomorrow is weight training - no cardio....I think I've had my fair share of cardio in the passed 48 hours... Lookin forward to it.  ;)

 Mission 4 Commitments - Status of the Day

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Workout Log 327 - Shredding the Toronto Pavement.

With today at all time high of 33 degrees for the year, I headed to the pavement and bladed for about 1.5 hours catching the downtown views, the Lakeshore and Queens Quay. Very busy on the paths as it seems that everyone is out to burn a calorie. Very cool to see..

Eleven months ago, I would probably be sittin on the couch watchin TV chowin down on cheesies and washing it down with a Steam Whistle Pilsner beer. In retrospect, what I'm doing these days is very good change - very good healthy lifestyle change. If you're doing the couch thing right now, maybe it's time for ya to look into outdoor activities yourself? Basketball, ball hockey, running, tennis, blading, cycling..etc...etc..there are so many options to get yourself more active and make use of the summer. Don't waste the spring/summer...We only get 6 months of it.

Tomorrow is weight training and kinda contemplating if I should do the same as today(go for another blade) since the weather is gonna be the same if not hotter. Maybe if I have time, I'll do both. ;)

Mission 4 Commitments - Status of the Day

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Workout Log 326 - Yaawwwn...Is it Victoria Day? Yes? I'm Sleeping In...

With a plan in place the previous night to get up in the early am to go for a blade, I continued to hit the snooze button till it reached 10:45am...

With regret painted all over my face, I had no choice but to accept defeat for the day as I was already late to complete a few errands along with working overtime later in the afternoon to late evening. I did however keep the meals healthy - so the day wasn't exactly  a total write-off.

Tomorrow it's gonna be 34 degrees outside and super nice....The pavement awaits me... ;)

Mission 4 Commitments - Status of the Day

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Workout Log 325 - ISO Whey Protein vs Whey Concentrate

So for the past week I've been trying this new whey protien drink since finishing my last scoop of PVL Whey Maxx Protein.

The protien drink of choice that was recommended to me by a good colleague of mine was  Kaizen ISO Whey Protien(Vanilla Flavor) where we both purchased a 5 lb tub for 39 CDN(paid no tax) at Costco. Taste IMO is pretty good and does mix quite well. However as you might notice, it may froth a lot (when shaken).

The protien content of Kaizen's ISO whey packs a powerful punch of 35g of ISO whey protien, while the PVL Maxx only carries 24g of regular whey protien concentrate. So looking at the numbers and the nutritional content, the Kaizen ISO Whey is king...

But as many would ask, what is the difference between whey concentrate and ISO Whey?

These are the differences :

• ISO is usually more expensive(get it on sale when you can - like I did)
• ISO protien is a more purer protien(due to it's higher level of processing) than whey concentrate and will head to the muscles faster due to it's purity.
• Whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of 70-85%
• More lactate tolerant than whey concentrate (less lactose than whey concentrate)
• Lower in fat and carbs (this can add up if your are taking multiple scoops per day)
• Less bloating, gas and better digestion (I personally didn't have a problem with this)  :)

Best time to take protien is no more than 30 min after a workout as your muscles at that time are in repair mode. Another good time to take it is to substitute for a meal or add to a small meal, especially if you are not getting enough protein in your meals.(I sometimes use it with cereal (Special K).). Another good tip is to shake it up with crushed ice for a nice chilling experience.

Now, with the above known and all, I'm not gonna knock PVL Whey Maxx off the table. I've been using the PVL Whey Maxx for the past 11 months or so (3 - 10lb bags complete) and have pretty good results so far, plus I like the taste(which IMO is most important for me). So yes, I would definitely still recommend PVL Whey Maxx as a 1st choice whey concentrate.

As for the Kaizen, I'm giving it a shot and we shall see if results improve and let you know of my progress.. ;)

Speaking of results, today's results of keeping it healthy was ruined later in the evening by chowing down on some ice cream and apple pie with the family. Couldn't resist this once in awhile treat as this is my favorite dessert. =) Also today is a scheduled rest day, so no workout for today.

Tomorrow I should have some time for a workout, but I'll see...I have to work a crazy shift and unsure if I'll be able to get in there, but will try. ;)

Mission 4 Commitments - Status of the Day

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Workout Log 324 - Good Workout @ GoodLife Fitness

Today as planned, another workout complete - but this time I thought I would get a change of scenery. A few of my buds got me a free pass into their gym (Good Life Fitness) where we completed multiple sets working the chest and back as well as 20 min cardio on the treadmill.

I'll be frankly honest, I'm not a huge fan of this gym. It seems that the GoodLife staff could be a little more friendlier as well as less militant on their whereabouts of the dumbbells. I say this because I had a staff member ask me 4 times for a 10 lb dumbbell(within  10 minutes) which IMO would be labeled as harassment after the 2nd request for the dumbbell. My friends and I were pretty pissed off at the incident and definitely put a bad taste in my mouth from the 1 bad apple. Plus I wasn't too enthused about the layout either - very narrow and not enough equipment compared to the Premier Fitness gyms that I have been in the past. Not sure if I'll ever go back, but I'm sure my buds will as they have already prepaid for the year. Sorry Goodlife - yer gettin 2 thumbs down from me.

The workout was pretty intense though and my body needs to get some much needed rest from the total 4 hours of working out for the passed 48 hours. So for tomorrow, I'm gettin some rest... =)

Mission 4 Commitments - Status of the Day

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Workout Log 323 - Week 45 in Review

Another week has passed and looking back at the week of battling the flu, I still managed to get things rolling by getting some exercise outside rollerblading instead of weight training in the gym spreading my flu juices.

Looking at the number's this week, my fat% increased a tiny bit bringing me back to 6% fat since I lost 2 pounds. My picture this week however does however reflect progression though...So, I think I'm gonna ignore the numbers this week. ;p

Week 45 Status Results

Week 45 - Pic 1

Week 45 - Pic 2

Today as previously planned, I completed an hour weight training working on all upper body and calves. Later on the day, I took advantage of the warm weather and rollerbladed around the city for about 1.5 hours. In the evening I had my reward meal where I chowed down on pizza and only had 1 beer.

Tomorrow, will be weight traning again and will try to get some extra cardio. Lookin forward to another step forward. ;-)

Mission 4 Commitments - Status of the Day

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Workout Log 322 - Back on the Blades...Enjoying the View ;-)

In an effort to get things started and with the sun shining to my advantage, I headed to the pavement and put in on about an hour on the blades.

The cough is still there, so I figured I would reserve the weight training for tomorrow as previously planned. Got enough sleep along with healthy eating today.

Tomorrow is weight training, abs and will fit in another hour of cardio. Lookin forward to it. ;)

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results
 

Workout Log 321 - On your Mark, Get set....

Ya...cough, cough....still a bit sick, but optimistic that I'll be ok tomorrow...At least today I can breathe....It's a good thing I got lotsa' sleep...hehehe.

My meals were all over the place today, with only 3 meals and unfortunately had a slight binge later in the night chowing down on peanut butter, crackers, toast and light cream cheese.

So looking at tomorrow, I should be at least 70%. Since I can finally breathe and the congestion in my chest is starting to clear up, I think I'll be good to go for a blade later in the evening(at least)...

Time is of the essence and I only have 27 days left till I reach my last and final milestone : 1 year from the day I started...So I have 27 days to get ripped as much as possible.  So tomorrow I shall be hitting the "GO" button, getting out of the sickbed and onto the pavement!  Cheyyaaa!

Mission 4 Commitments - Status of the Day

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Workout Log 319 & 320 - Less Than 30 Days Left & a Change in Goal.

O.k, as you gathered, I am still sick...But not I'm not dead. The body is resting as it still needs plenty of rest to rejuvenate and plus I don't wanna be coughing all over the gym equipment..Again, I don't want to be labeled as "that guy" spreading my flu juice everywhere... ;-p

But this period of rest has made me rethink my last goal for my last journey. Instead of just sustaining, I wanna put everything into this last 28 days and try to get as lean as possible. This will mean :

•  +2 hours / week of cardio
•  cutting the calories down from 1800 to 1500 / day
•  no alcohol on the weekends (this will be tough)
•  1 reward meal (1 only - not 2) / week
•  Lots of veggies and salads (instead of 2 salads / day - I'm going for 4 salads / day)
•  Back to 6 times a week in the gym instead of 4 or 5

Now, the only thing is....I need to start "now" (as time is ticking) and I'm still sick (cough, cough)...But I need to do this smart. So I'm gonna get my rest till Friday and will start then as I should be at least 90% by that time. The weather is also suppose to be really nice so I'll plan a workout in the morning and then a blade around the city in the afternoon.

So back to sleep for me... zzzzzz

Mission 4 Commitments(Workout Log 319 & 320) - Status of the Day

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