2013 FITNESS CHALLENGE

[XtremeDunkz]

Re: 2013 FITNESS CHALLENGE

Treadmill came today, got it all set up. Phase 1 starts tomorrow.

From tomorrow until Feb 1st my plan is to slowly fix my diet, run each day while watching sportscenter or 76ers/flyers game. As well as do a few sets of pullups/pushups.

Starting Feb 1st will be the above but adding weight training and core work into the mix every other day.

March 1st im diving back into P90x full force.

So June 1st will be the day I circle on my calender as a huge milestone. I will be definitely posting my progress here constantly as 1 avenue for motivation.

[Kearnzo]

Re: 2013 FITNESS CHALLENGE

Alright guys. So I'm all signed up for the September Spartan Beast in Vermont (decided to do this instead of the Tough Mudder despite the fact that this race looks criminally insane). I'm making good progress with my cardio and bodyweight workouts, but we are moving Friday into town and will be right by the gym. I'm thinking about adding in some full body workouts with weights for more benefit. Stuff like deadlifts, squats, etc.

Now here is where I usually drive myself insane coming up with workout schedules. I want to do a 4 day workout plan for now, with the goal of M/W/F being cardio and weight/bodyweight based routines, and Saturday being either a kettlebell or race oriented style workout (at the local park training on stuff like money bars and the such).

How would I go about setting up a program that incorporates all of these while still maintaining bodyweight workouts to improve pushups/pullups and the like? I was thinking maybe something like bodyweight circuits and cardio Monday, full body weighted workout Wednesday (deadlifts being the big one), another bodyweight circuit with cardio Friday, then the aforementioned Saturday workouts as well.

I'd like to both maximize results and make quick progress, as I'd like to be in pretty killer shape by the beginning of summer so I can focus on some more freestyle workouts to prepare for the race (hill runs, sandbag training, etc.).

Any help is appreciated guys. Thanks!

[12]

Re: 2013 FITNESS CHALLENGE

My wife and I are on Day 7 of Advocare's 24 Day Challenge.

We became Distributors as well. As I said before, I have known so many people that have used their products and seen great results. I've also seen quite a few people supplement their incomes by selling the products as well.

Anyway, the results are extremely encouraging. Most of all, I feel great. I work Graveyard and before doing this challenge, I was groggy and grumpy most of the time. I rarely had energy. I never ate that bad, but this program has turned my nutritional habits around completely and it has become addictive to eat nutritious food.

I am not even out of the "Cleanse Phase" yet but am already down eight pounds. I am down seven inches as well.

This is not "diet pills" and it's not a quick fix. It is, however, a great tool and resource to get my health in check. My ultimate goal is 220 and in the best shape of my life, and for the first time in a long time, that seems completely realistic.

I'm a huge skeptic by nature... But after a year of research and a week on the products, I'm all in. I'll continue to update you all on my progress as I move forward with the program.

[Kearnzo]

Re: 2013 FITNESS CHALLENGE

So I whipped this circuit style Kettlebell/Bodyweight workout together at work tonight. I didn't realize that the gym actually has kettlebell's, and i've always preferred them to traditional weight training. I figured I could do this workout 2 days a week along with 2 days per week dedicated to cardio (long distance runs, sprints, etc.).

The circuits in this workout would be completed with little to no rest with a 1 minute break after each circuit. KB stands for anything kettlebell related. I focus a lot on pullups as it's something I need to really focus on for the Spartan race, as it involves a lot of climbing style obstacles.

Circuit 1

20x KB Swings
5 Pullups
20x Goblet Squat
20 Pushups
20 KB Deadlifts
25 KB Situps


Circuit 2

10x KB Snatch per arm
5 Pullups
20x KB Swings
1 Min. Plank
10x KB Pull Press per arm
20 Pushups


Circuit 3

10x KB rows per arm
20x KB swings
20 Pushups
25 KB Situps
5 Pullups
20 Burpees


What do you guys think?

[AUChase]

Re: 2013 FITNESS CHALLENGE

I would consider giving your workout a go and tell you my results, but a lot of the terminology is over my head. I usually just do traditional weight training, but I'm trying to get in better shape with my cardio and strengthen my core (I'm considering foregoing my current "career" as a saleman and join the Navy).

I can flat, incline, and decline bench press 65 lb dumbells and I'm a fairly strong guy, but I struggle with pull ups and push ups. It may be because of my frame.. It's something I'm really trying to work on.

They think I'm stupid at work, because some days I'll decide to randomly get in some push ups, when I've got nothing going on.

I'm really dedicated to getting into better shape.. whatever it takes.

[Feared]

Re: 2013 FITNESS CHALLENGE

^^ Lol I used to go to the very back of my work's break room, where the lockers were and do some push ups, sometimes I would scoot a chair back there lean it against the lockers and do psuedo Bench-dips on the edge of the chair. Just to keep my activity level up on non work out days... but yeah I got some strange looks from people walking in to use their lockers.

Side note it's been a terrible year Fitness wise for me, I had plans to go really big this year but that hit a major roadblock when I got sick with the Flu, had some major issues at work causing a lot of stress, and had my Rapid / Irregular Heartbeat scare. I've held off on working out for a few weeks now, and I just feel really week. Wasn't really sure if I should go back it, but I did Work out today.. tried to keep it pretty Light.. just couldn't let myself sit around feeling bad.. My heartbeat kicked up again, but I took some extra rest periods. Time will tell if it was a good idea or not, but I feel ok... I'm going to limit myself to 2 work outs a week, and make sure I get at least 3 rest days in between and work my way back up slowly.

[Kearnzo]

Re: 2013 FITNESS CHALLENGE

I would consider giving your workout a go and tell you my results, but a lot of the terminology is over my head. I usually just do traditional weight training, but I'm trying to get in better shape with my cardio and strengthen my core (I'm considering foregoing my current "career" as a saleman and join the Navy).

I can flat, incline, and decline bench press 65 lb dumbells and I'm a fairly strong guy, but I struggle with pull ups and push ups. It may be because of my frame.. It's something I'm really trying to work on.

They think I'm stupid at work, because some days I'll decide to randomly get in some push ups, when I've got nothing going on.

I'm really dedicated to getting into better shape.. whatever it takes.

Good for you thinking about the Navy man. And yeah, I feel you in regard to the struggles with bodyweight exercises. I've made good progress in the last couple weeks with pushups and pullups following that NAVY Seal style workout I posted a page or two back. Up to doing 5 sets of 15 pushups and 3 sets of 4 pullups per workout. I can get through those with much better form than before, especially the pullups.

I'd like to throw the kettlebells into my routine as I know first hand just how hard they can go. I used to incorporate the snatches into my weightlifting routines, and those absolutely BLAST your cardiovascular system. I'm just worried that the two days a week of the workout aren't enough. Then again, I feel like the added work with the kettlebell, along with the addition of burpees and the such will make each workout that much better.

I also plan on throwing in some race related obstacle training on Saturday's when it warms up. I figure I can run the mile or so to the city park and do some training on the monkey bars, along with some work with a sandbag. I also need to find a hill to practice sprints on before the race.

[Brandwin]

Re: 2013 FITNESS CHALLENGE

A few months ago I lost about 20 pounds, but recently I have put on a good 7 pounds back on and this go round I am struggling to lose those 7 pounds plus about 5 more. I had cut soda out, but slowly started drinking it again. So I am sure that helped with the 7 pounds I gained. I also started snacking again. I would get a cookie here or there or large size my meal. I try to avoid fast food, but sometimes in a hurry I still eat it. I know if I just drink water it will help some, but I got tired of eating the same foods every day. My other main problem is trying to not eat until I get that stuffed, satisfied, feeling and avoiding fast food.

Also do you guys still eat bad every now and then?

One more thing, most of my weight is on my stomach... Should I lose that weight first before I try to do situps etc...? Is it pointless to do them until I get to my goal weight?

Okay, one more thing. Any tips on workouts to do at home, push ups, sit ups etc... It's hard to find time to go to the gym all the time, so I was wondering what kind of things I could do at home.

[XtremeDunkz]

Re: 2013 FITNESS CHALLENGE

I cut soda and all candy out completely. I eat good for the most part. But I have designated Sunday as my cheat day. No fast food or anything but i will order pizza or go to Wawa and just enjoy everything i eat that day, if you just do it one out of 7 days you will still have good results as long as you are exercising regularly.

[Feared]

Re: 2013 FITNESS CHALLENGE

Also do you guys still eat bad every now and then?

One more thing, most of my weight is on my stomach... Should I lose that weight first before I try to do situps etc...? Is it pointless to do them until I get to my goal weight?

Okay, one more thing. Any tips on workouts to do at home, push ups, sit ups etc... It's hard to find time to go to the gym all the time, so I was wondering what kind of things I could do at home.

If your goal is to get visible 'Abs' then only strictly diet, and a cardio regimen can achieve that. You can do all the Sit ups, and Ab exercises you want, you won't see Abs until those layers of fat covering them up are stripped away.

Have to eliminate the processed foods, drink Mainly Water and make sure you're in a Caloric Deficit Daily.

If your Goal is to just gain Core Strength, and not really worried about looks. You can be a little more flexible in your diet, (I still would recommend staying away from Fast Food, and Snacks)

[Redacted01]

Re: 2013 FITNESS CHALLENGE

I'm on cruise control this year I think, at least to this point. Looking at some history, I was 230 lbs in May of 2011 after quitting my sleep apnea treatment. Crock of a doctor had no clue what he was talking about it seemed and more than likely it was a horrible case of mono caused by an ******* college roommate in 2009. By the fall, I was sleeping normally again without treatment and was down to 210 by the end of the year with no real change in exercise habits. By last July, I got down to 180 where I've been pretty consistently and almost what I was senior year of high school.

So for 2013, my goals are pretty simple now that I'm back in control.

At 23 years of age, I want to get to ~170 which was my high school weight. I also felt pretty good at that weight. I'm only 5'10 so less than that would be ok, and probably healthy, but I felt pretty sickly when I was around 165 in 11th grade. I just felt too thin for my frame.

In terms of exercise, since that is probably what I need to get the last 5-10 lbs off, is to do 100 pushups in a reasonable amount of time and 200 situps. I've never really been able to do many pushups, but back in high school, I could hit 100-150 situps at times so I think I can get to 200 with time.

I hate running with a passion, but if all goes well, maybe later in the year I can consider working on that a bit.

[XtremeDunkz]

Re: 2013 FITNESS CHALLENGE

Phase 1 of my plan is over. Phase 2 starts today which is a consistent running regimen and a stricter diet. Started phase 1 at 205 and im down to 201. Today I was able to run 2 miles without stopping which is a nice milestone.

[bigbob]

Re: 2013 FITNESS CHALLENGE

This is why I do as little running as I can.



As you may have guessed, that should not happen.. yet it happens to both knees.

[Fresh Tendrils]

Re: 2013 FITNESS CHALLENGE

I bought new jeans last night. Down to 32/32 now (pairs I bought in the fall were 34/30). Hell yes. They're a little snug, but that should keep the motivation up for me. I started Round 2 of Insanity this week and feel like the first month workouts have been blowing by so far. Still sweating my off ***. I went lax on the diet around the holidays which made my Month 2 results not as good as I wanted. I actually ballooned up about 10lbs for a week, but now its back down to 180. I'd like to get to 170-175lbs and stay there consistently, but for now that number seems to be 180.

[Kearnzo]

Re: 2013 FITNESS CHALLENGE

Pretty happy with my progress toward the Spartan race. I had issues a little over a week ago again with my IT band flaring up in my right knee, so I took a break from running to just focus on some strength based bodyweight and core workouts. The ease of completing sets of pullups and pushups has skyrocketed. The big one is pullups, as I can pull off good sets of proper form pullups without issue now.

Yesterday, I got back into the cardio game with a burpee ladder. Holy crap, I forgot how much burpees suck. I started with 10 burpees, had a 30 second rest, then 9 burpees, 30 second rest, etc. all the way down to 1. I was incredibly happy with the results however, as I was able to complete every single burpee with a good form pushup at the bottom, which I was never able to do before with burpees. I'd have to stop doing pushups after a few sets and just do squat thrusts with a jump at the top.

I'm gonna start back up with the kettlebells to supplement my bodyweight routine and get my legs and core in much better shape, and only then will I return to long distance runs. I want to prevent my IT band from flaring up again, and I know that the best way to do that is to improve core and leg strength.