Workout Log 318 - Cough, Cough, Sniffle, Sniffle

It's now creeped up and I now got the full fledged flu. Good thing today was a scheduled day off, so I used this day to get some sleep.

Not too sure if tomorrow will be promising for a workout, but will have to play it be ear. To come to think of it, I think I'll pass...I'm not a huge fan of other people coughing over the workout equipment and I don't want to be "that guy". So I think I'm gonna get some more sleep tomorrow.

Being sick sucks, but looking in perspective, I haven't been this sick for over a year, so I guess this is my time now.  Just gonna try to get some needed sleep and ride this out(hopefully quick). Wish me luck. ;)

Mission 4 Commitments - Status of the Day

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Workout Log 317 - Hangin at the California Sandwiches.

Got some good sleep today, but can feel the flu creeping up. But later in the afternoon I was pretty much kidnapped by my buds and  they took me to California Sandwiches for lunch. Now mind you, if you never seen a California Sandwich, they are super huge! (see below)

Toronto's Famous Italian Sandwich Joint - Since the 1960's

Only 1 size...Huge..

The other thing is, my buds just finished a workout??? What the hell are they doing? Why ruin an intense 1.5 hour session? The fact of the matter is they "thought" they were having something more "healthier" instead of going to McDonalds or Burger King...What they didn't realize was that the Italian bun itself was bad enough, not to mention the amount of meat they pile into the sandwich (3 large servings) which would equal to too much saturated fats.

Since we were all too hype to have the sandwich, I didn't want to be "that guy" to be a "kill joy" of the moment and enjoyed the delicious sandwich with the rest of them(yes..sometimes it's just better to shut-up). Since it was so big("that's what she said"), I only ate half and trashed the other half later on when they weren't looking. Hehehe.. I will however tell them later on about their 'healthy' choices of foods at a more mellow moment or while at the gym.

So, looking over the day, no workouts (rest day)....Tomorrow is healthy eating and no scheduled workout....Will get some additional sleep to get over this flu.
 

Mission 4 Commitments - Status of the Day

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Workout Log 316 - Week 44 in Review

So looking at the passed week, I got some good cardio playing ball hockey, I had a McFailure of a day with late night Mcdonalds and we all learned a lesson from another personal trainer of the importance of continuously shocking your body to make faster gains(in muscle)/losses(in fat) to avoid plateauing.

Overall good week even-though I was only in the gym for 4 days for the week. I tried for 5 workout days, but sometimes sh*t happens...oh well...move on and get in the gym the next day, right? Coooool.... ;)

Pic 1 - Week 44 Results 

Pic 2 - Week 44 Results 

 Looking at the numbers for the week, I gained a bit on the scale(probably water), but the waist line is pretty consistent with last week. With that being said, I'm back into 5% fat range...Woohhhoo! =)

Week 44 Status Results

As for today's commitments, I completed an hour on the blades zipping around the city and hangin at the Starbucks...As for eating, I had my reward meal chowing down on wings and 2 beers.

Tomorrow is rest day w/ healthy eating and may take off Sunday as well as I'm kinda feeling fluish', so I may take this opportunity to get some additional sleep. Lookin forward to the sleep..not the flu...;(

Mission 4 Commitments - Status of the Day

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Workout Log 315 - The Need to Shock Your Body.

So today I bumped into another personal trainer and asked of how I can lose the last few pounds of fat around my lower abs as I'm currently having a hard time with it(or maybe I'm just getting a little impatient ;-) ). She had 1st agreed that yes the last few pounds of fat is the hardest to lose - but there is hope.

She advised me of 3 things that I can concentrate on :


1. Shock Your Body (very important)
This is where the personal trainer had a huge emphasis on. After telling what I do all the time, she told me that I need to shock my body. Our bodies are quite remarkable as it will adapt to our regular schedules of what we eat as well as our exercises. This is the reason why it's so easy to lose 3 or 4 pounds as soon as your start eating healthier and start a new workout regime.

Even-though I eat very well and eat 5-6 times a day, she advised me to go on a "diet" for 2 weeks time and then go back to my regular healthy eating for 1 week and then change back to the diet for 2 weeks again. What's the diet? More veggies, no salt, proportioned meats, good fats. Told me to take some vitamins in case I'm losing other nutrients while on the 'diet'. So really, in perspective she wants me to change my whole meal regime as I have been eating the same healthy foods for the passed 3 months or so.

So yes, it's  to change up my grocery list and make sure that all 5-6 meals during the day is about 500 calories less than what my maintenance intake will be. I'm usually at about 200-300 calories less than my maintenance intake.


2. Lots of cardio
Plain and simple. The more calories burned, the more fat is burned. There is a myth that if you are trying to lose the last excess fat around the abdominal area, doing more situps, crunches, etc will be the most effective method. Errr..Wrong....The only thing that is being worked on are the ab muscles, but the muscle is behind the fat. It is impossible to "spot reduce" fat from one specific part of the body. Fat loss occurs throughout your whole system, meaning that, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off. Very much like sucking out the water from a pool from a very large shallow end(90% of your body) and maybe only 5 feet of deep end(abs area).

I get pretty good cardio already, but will up the ante and add another 2 hours for the week.

3. No alcohol
Why no alcohol? Alcohol doesn't digest the same as regular food. Without going into all the technical details, alcohol turns into fat quick due to it's complicated digesting process.

So for me, giving up alcohol is gonna be tough, but feel I've been doing pretty good with only 2 drinks per week(on weekend with reward meal). So no big deal there.

So there you have it. Hopefully you can learn from me. =)

Looking at today's commitments and for making up from yesterdays Mcfail, I shocked my body by changing my workout to the 1st month of my workout program. With that being said, I completed a full upper body workout, calves, abs and 30 min on the treadmill...By the end end of it all - I just wanted to sleep!

Scheduled for tomorrow is 30 min cardio(which I'll increase to 1 hour) and the weekly status....Lookin' forward to it. ;)

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results

Workout Log 314 - McFailure of a Day

What an epic failure of a day...Before leaving work I usually have something to eat(my 4th meal of the day), wait 2 hours and then go workout. Since I got so extremely busy at work, by the time I knew it, it was time to leave.

So I get home...I am super starving, so I quickly make an egg-white sandwich on brown. Then, I got a little tied up with a few errands and of course I miss my scheduled workout. Drat..

Just when you think it couldn't get worse, the wifey comes home with  large fries and chicken nuggets from McDonalds. Just the smell of the fries was enough to throw any rational reason of not eating it...So of course we shared the fat, I mean meal... ;)

I can't remember the last time I had McDonalds, but ohhh my...that was good! I do however have some regret, but knowing how active I am, I should be able to burn this easy tomorrow.

So for tomorrow, I have weight training, abs and 15min cardio scheduled. I'll up the ante on the cardio from 15min to 30 min. Punishment for eating fatty food on a non-reward meal day and for eating it at 10:30pm at night! BAD, BAD, BAD....

Mission 4 Commitments - Status of the Day

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Workout Log 313 - Back to Weight Training

Got some really good rest yesterday and now all fired up to get back in the gym.

With that being said, I completed weight training and cardio where I worked on chest, arms,  quads, abs and 15 total minutes on the treadmill. Overall healthy day and looking forward to another good day tomorrow.

Tomorrow is weight training again. Lookin forward to it.

Mission 4 Commitments - Status of the Day

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Workout Log 312 - Just Chillin...

Needed much rest today...The ball hockey on Saturday really sore up the leg muscles and kinda regret not stretching before the 1 hour running/sprinting session.

So I spent most of my time today just chillin and relaxing and hence no workout for today. As for the rest of my commitments, I kept pretty healthy and even got enough R&R...

Scheduled for tomorrow is weight training, abs and cardio. Since I just had 2 days of rest, I should be ready to go for tomorrow's session. Lookin forward to it. ;)

Mission 4 Commitments - Status of the Day

See here for last weeks picture and status results