P90X - Doubles

I've been inactive for a couple of weeks due to a stubborn cold.  I miss working out hard, so I've decided to start a new round of P90X; however, I've decided to do the Doubles this time.  This means I will be doing the same thing twice a day.

These are the coldest months in Los Angeles, just getting out of bed is a challenge for me these days.  We'll see how long I can keep it up for, but given my persistance in the past, I'm sure I will finish it.

Come on 8pack! where are you?

Still working on it

It's the end of October 2011, and I'm still working hard on attaining this 8 pack.  One day at the time.

INSANITY Round 2 - Complete 6/5/2011

Round 2 of INSANITY is done, and I'm satisfied from the results.  However, I'm getting too skinny for my own taste.  Therefore, I've developed, and began my own workout routine from what I've learned from P90X, INSANITY, and research.  I will post it a little later.  It's now time to put on some muscles.

INSANITY - R2 - 4/4/2011

As promised, I started my second round of INSANITY on 4/4/2011.  I went strong for the first week, and all the exercises seemed easier, not easy, but easier this time around, and I felt like I wasn't doing enough at the end of the workout.  It was all good, until I hurt my back while lifting some heavy stuff around work, and then caught a cold.  This little hiccup has put me out for a week.

I tried, with all my will-power, to continue on, but the pain on my lower back was untolearable.  One thing I've learned on this fitness experience is to listen to my body.  I decided to take a week off from my second round, and concentrate on recovering.  I've been doing a few Yoga stretches here and there, and resting as much as possible.

Once Monday rolls around I'll be back to normal, and pick up where I left off.

These are my second, round day 1, pictures.

I noticed that my camera is robbing me of definitions.  On the mirror at home I can see myself more defined, but the camera appears to correct creases, and wrinkles.  This is good and bad as it removes the wrinkles on my face, but also removes proof of my muscles definition.  I need to spend some time with my camera, and figure out these settings.

In the meantime, I'm happy to see where I am after only 8 months of working out.

INSANITY - Week 9 - Completed.

What would you do if one day you went to see your doctor, and he told you: “you have to change your life style, and exercise, or be dead in a couple of years from a heart attack, or a stroke.”?  Needless to say I started researching exercise routines, trying them out at the gym, etc, but nothing was going too well.  Then one day I saw a buddy who had lost a lot of weight, and asked him what he had done.  He pointed me to P90X.  I did two rounds of P90X, and now I’ve just finished INSANITY (my first round.)  Early March I went in for my annual physical, and all is back to normal, or better.  It has not been an easy mission, but I’ve gotten a new lease on life.

My Details:

Age: 43

Height: 5’8”

Weight: 164

Body Mass Index: 24.9

Body Fat:  6.2 %

Mood:  Happy!

I did not lose any weight, but lots of fat.  My goal is to be defined, and muscular, so weight loss is not an issue for me any more.  I reached this goal by burning all the extra fat, and replacing it with muscle.  I started at 164 pounds, and ended at the same; however, my BF% went from 12.6% to 6.2%.  Not too bad for an old dude.

My Experience: The first week was brutal, no doubt about it, but I overcame it. Every workout has been intense, but as fearful as they made me, I always looked forward to the next day.  Everyone’s level of comfort will vary, some will find it difficult (that’s me), and others will not be too impressed.  So far I’ve only read of one person with this perspective (I wonder if she’s taking Pollo Loco Pills.)

My Workout Time: Working-out, and staying with the diet schedules can be tricky, but with some ingenuity, not impossible.  After some research, and consideration for the best time to do my INSANITY workouts, I decided that the best time would be best first thing in the morning.  Every morning I rose at 4:45 a.m., drove to a gym close to my work, and hit Play at 5:30 a.m., sharp! 

My Diet:  I did not follow the recipes from the book verbatim, but did try to stay within the 300 calories per meal with similar foods from the menu.  This seemed to be working for me, as well as giving me the flexibility to not worry about preparing food for the day.  Note that the first month I did not follow this diet, and ate pretty much what I wanted with moderation.  This was a costly mistake, and you’ll find out why down below.

My Drinks: 

Water:  I drank buckets of water, easy 64oz daily, but I’m sure it was more than that. 

Coffee: Unfortunately, I refuse to give up my coffee.  I checked with my doctor, and he said it was fine as long as I drank plenty of water.  Coffee is a diuretic so it will dry anyone’s system up.

Booze:  Another of my indulgences is wine.  I love my reds.  I’m not a big drinker so it wasn’t a problem.  I did drink at least 1 glass a week, or a maximum of 2.  I don’t drink any other kind of alcohol.  Red wines are believed to be good for blood circulation/pressure, and 1 glass daily is recommended in some countries like France.  I’m not recommending it, so if you don’t drink, don’t start.

Energy/Electrolites:  I drank Gatorade at the beginning because I thought it was the right thing to do, but later found out that drinking lots of water was better. 

My Supplements & Vitamins: 

Vitamins, Minerals, and Supplements are imperative for a healthy living.  Some people do well by taking a multivitamin pill, and others need a little more.  Personally, I twicked my vitamins to fit my needs, and aid me to reach my goals.  Here’s a listing of all the vitamins & supplements I’ve taken on these last 63 days.

Glutamine:  Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people 'cutting down'. Especially during summer when you're trying to get rid of some body fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses - this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the 'maintenance' effects of L-Glutamine. 1

Glucosamine/Chondroitin: Helps with joints cartilageGlucosamine is an amino sugar derived from the chitin of shellfish and is used by the body to support healthy joint structures. Glucosamine is composed of glucose and glutamine (an amino acid). It is utilized by chondrocytes to form glycosaminoglycans (GSG´s) and proteoglycans. Both of these constituents attract and bind water into cartilage, increasing resiliency.  These two are what make it possible for me to move through the pain on my knees due to bone decay, fractures, and old age. 1

Flaxseed Oil: Lower cholesterol, protect against heart disease and control high blood pressure. 3

Vitamins: 

A: also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. 2

C:  also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage. 2

D: Vitamin D is important in helping the body absorb and use calcium from food and supplements. It aids in bone and tooth formation and supports muscle and nerve function, and studies have shown that vitamin D helps to prevent osteoporosis. 2

E:  Vitamin E acts as a powerful antioxidant by neutralizing free radicals in the body that cause tissue and cellular damage. Vitamin E also contributes to a healthy circulatory system and aids in proper blood clotting and improves wound healing. Some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease. 2

B12:  Vitamin B12, also known as cobalamin, works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy. The only natural sources of Vitamin B12 are animal products. 2

Whey Protein: 

References:

1. http://www.bodybuilding.com/fun/glutamine.htm

2. http://www.lifeclinic.com/focus/nutrition/vitamin-intro.asp

3. http://www.healingdaily.com/

My Rest:

It’s imperative to get as much rest as possible with these kind of exercises.  A lot of the movements require jumping, running in place, pushing, moving while in a push up position; in other words, there’s a lot of pounding on the body.  I ensured to get at least 7 hours of sleep every night.  I know that for most people this is a luxury, but it’s a necessity.  This is where the real growth, and recovery takes place, while at rest.  Sleep well every night.

My Lessons Learned: 

I had bad knees from the beginning so I knew it was important to protect myself from further damage.  To avoid further damage I wrapped my knees during the workouts, and used ice, every now and then, afterwards.  Besides that, I didn’t really experience much of injuries.  I did hurt myself though, but totally unrelated. I went running with a 20 pound vest on a couple of days one week.  I did some Yoga, and took off the vest for the next runs, problem fixed.

This is a 63 day program, not a 30 minute microwave to a better body.  I had to learn to be patient, both on gaining endurance, and seeing improvements.  At the beginning I was a bit disappointed at myself that I couldn’t go through the whole DVD without taking longer breaks than allotted, or not finishing up circuits.  However, as the weeks went by I learned that it’s all matter of time for the body to get strong, and learn how to shut off that little voice inside my head telling me that it was OK to stop.  After 2 weeks I wanted to see changes faster than they were happening, but they weren’t showing up.  This can be disappointing, and discouraging as one is leaving everything on the floor.  Don’t get me wrong, I did see changes after 1 week, but It wasn’t until after month 1 that I started noticing more of the changes that I’m after.

One phrase I’ve been reading a lot is that “abs are not made in the gym; they’re made in the kitchen.”  There’s about a 99% truth on this.  For the first month I didn’t really follow much of a diet, and succumbed to eating whatever I wanted, of course all with the excuse that I was working so hard that it didn’t matter.  FALSE.  In retrospective, now I can definitely see why I wasn’t seeing changes faster.  Once I was stricter with my diet, the changes began to show.

My Final Thoughts:  INSANITY is a tough workout, and it never got easy, nor boring for me.  It will test anyone’s character, commitment, and dedication. I’ve learned to embrace it, and love it.  I love to press Play, I love the pain, I love the struggle, I love the sweat, but most of all I love pressing Stop at the end of the DVD, and the feeling of accomplishment.

At the beginning of my endeavor it was all due to health issues, now that I’ve improved that, and I’m living a healthier life, it’s time to bank on my hard work, and go for a little vanity.  I want an 8 pack in this lifetime.  I’m still not satisfied with my progress so far, as I don’t see the results that I seek.  Therefore, I will be starting another round of INSANITY on April 4, 2011.  June 8^th will be my 1 year anniversary since I’ve embarked in this Fitness/Health lifestyle, and until then I will give it my all to mark this event with a sweet celebration.

INSANITY - Week 4 Completed

I've completed week 4, or 28 days of INSANITY.  I'm pleased with my progess so far.  Of course, it's nice to see some physical changes, but what's exciting me, and keeps motivating me is to see the health benefits increasing.  My BMI has dropped to 23.9, my BF is down to 13.9%, my weight is staying steady at 164lbs.  All in all, this is great news.  Saturday I turned 43, and Monday I'm going to see my doctor for the annual physical exam.  Here's a picture of my most current progress.

INSANITY - Relevance

Some of my new friends who haven't known me for a while, and are just seeing the pictures I've posted on this blog often tell me, "You were already in good shape."  "I don't see the difference.  All I see is picture of day 1 like this, and picture of day 14 like this."  Let me bring everyone up to date.

I started working out last year on June 8, 2010.  I did P90X for two rounds, that's 6 months total, and now I'm doing INSANITY.  When I started P90X I was not in such a great shape. 

The way I was living was guaranteeing me a short life. I've always exercised throughout my life, but about 4 years ago I stopped, started drinking a little bit of alcohol, eating "good" food, and became sedentary. As a result, my blood pressure started creeping up, cholesterol levels changed, HDL decreased while LDL increased, my Body Mass Index (BMI) was 26.4 (overweight), my Body Fat (BF) was 24.5%, always felt tired, and lethargic. I needed to change my life, if i wanted to keep it. So I decided, committed, and now I'm doing these Extreme workouts.
As of today, I've lost 22 lbs, my blood pressue has gone down to normal levels, BF has dropped to 9.2%, BMI has dropped to 24.5 (Normal), I feel energized, and life seems clearer.

Currently I'm on Week 4, day 1 of INSANITY, have changed my diet to make healthier choices, and get at least 7 hours of sleep every night.  P90X or INSANITY are not magic pills to fix health issues, but if followed as presented will do wonders for anyone.

It's not vanity; it's health insurance.

These are pictures of me at Day one of P90X (back in June 2010), and my Day 180 of P90X (January 22, 2011), which I've used as my INSANITY Day 1 picture.  Can anyone see the differnce?