Todays work out
Warm up: Jump rope 5 minutes
1a. Kettlebell Military press w/ 70lbs 7 sets of 3
1b. Chin up w/ 70 lbs kettlebell on foot 7 sets of 3
2. Double kettlebell snatch + front squats 1,2,3 without putting the kettlebells down, 5 sets with 2 35lbs kb's
3. Kettlebell suit case carry x 70lbs, 3 laps on each side
4. Hanging leg raises 3 sets of 6
Wednesday, January 25, 2012
Monday, January 9, 2012
Diet
It's been a little while since I last posted, things have been pretty hectic. Training is going very good, I am focusing a little more on work capacity and endurance right now. My workouts and diet have helped me lose 3.5 lbs already, if I can keep strict on the eating I think I will be below 200 lbs in 2 months. My diet is really simple, it is more about following some basic guidelines doing any thing extreme. Here are the basic guidelines I follow:
1. Eat 4-6 small meals and snacks through out the day. This helps me not get to hungry and curb sugar cravings.
2. Limit sugar. I am a sugar addict so this is a hard one. But too much sugar can spike your blood sugar levels and make you crave even more sugar. It is a viscous and unhealthy cycle.
3. Eat 7 or more servings of vegetables per day. Veggies are high in fiber, vitamins, minerals, and just about every thing else your body needs. What they are not high in is calories. This means you get full with less calories.
4. Eat protein with each meal. Protein digests slower than anything else, this means it keeps you satisfied longer than any other nutrient. Protein also helps to stabilize blood sugar levels, that is important for sugar junkies like me. This does not mean you have to go over board with protein shakes. I like to get most of my protein from nuts, beans, and meat.
That is it for my diet. I do not count calories or starve my self. I find that if you eat for health and train for performance your body will automatically look very good. You do not need extreme diets or super elaborate work out programs. Don't obsess about having to lose a certain amount of weight in a short time, focus on feeling good and creating healthy habits. Eat for health, train for performance, and let your body decide how you look.
1. Eat 4-6 small meals and snacks through out the day. This helps me not get to hungry and curb sugar cravings.
2. Limit sugar. I am a sugar addict so this is a hard one. But too much sugar can spike your blood sugar levels and make you crave even more sugar. It is a viscous and unhealthy cycle.
3. Eat 7 or more servings of vegetables per day. Veggies are high in fiber, vitamins, minerals, and just about every thing else your body needs. What they are not high in is calories. This means you get full with less calories.
4. Eat protein with each meal. Protein digests slower than anything else, this means it keeps you satisfied longer than any other nutrient. Protein also helps to stabilize blood sugar levels, that is important for sugar junkies like me. This does not mean you have to go over board with protein shakes. I like to get most of my protein from nuts, beans, and meat.
That is it for my diet. I do not count calories or starve my self. I find that if you eat for health and train for performance your body will automatically look very good. You do not need extreme diets or super elaborate work out programs. Don't obsess about having to lose a certain amount of weight in a short time, focus on feeling good and creating healthy habits. Eat for health, train for performance, and let your body decide how you look.
Tuesday, January 3, 2012
Happy new year's!
I hope every one enjoyed their holidays. I always enjoy getting together with family and catching up. I also really enjoy all the cookies and sweets that are so abundant this time of year. Unfortunately my body does not enjoy all the sweets, I could really feel a difference in my energy levels and mood (not to mention my waist line, I could barely fit into my jeans!). I am exited to start back on a healthy diet. I am going to do the same approach as I used last year for diet, it really seemed to help me loose body fat with out sacrificing muscle. I will go over some handy diet guidelines in a future post. Any way what would a new years post be like without this years goals and resolutions.
1. Place in the top 3 in the Tactical Strength Challenge!
2. 200 lb. weighted chin up
3. Enjoy the small moments in life with family and friends
4. Start to like vegetables (I eat them but it feels more like torture than anything else)
I feel like all of these resolutions are with in my reach, but # 4 will be the most challenging!
1. Place in the top 3 in the Tactical Strength Challenge!
2. 200 lb. weighted chin up
3. Enjoy the small moments in life with family and friends
4. Start to like vegetables (I eat them but it feels more like torture than anything else)
I feel like all of these resolutions are with in my reach, but # 4 will be the most challenging!
Tuesday, December 27, 2011
Monday, December 26, 2011
Transition
I love this time of year. During the holidays we get to have fun and be with family. Around new years we get to reflect on the past and make resolutions for the coming year. And pretty much the whole month of December is dedicated to great (but not healthy) food! I definitely love this time of year.
Unfortunately most of us start to accumulate a little extra pudge around this time as well. All the extra calories are great for strength gains, but if you want to look good and be healthy you have to tighten up the diet before things get out of hand. For me the week between Christmas and New years is a time of transition. This is where I start to ween off the junk food and increase the veggies. The style of workouts also starts to change. For the last couple months the workouts have had a strength emphasis, and now its time to transition into more work capacity based training. One of the nice things about strength is that it is easy to maintain, so I do not anticipate much loss even though the workout style will change.
Today's workout:
Warm up: Turkish get ups alternating with jump roping, about 10 minutes.
Double Kettlebell clean and presses w/ 53 lb. kb's
x 2,3,5,8,2,3,5,7,2,3,5,6,2,3,5,6 with very little rest between sets. My shoulders and arms felt like they were on fire! My heart and lungs were struggling to keep up. My form held up very good though.
Unfortunately most of us start to accumulate a little extra pudge around this time as well. All the extra calories are great for strength gains, but if you want to look good and be healthy you have to tighten up the diet before things get out of hand. For me the week between Christmas and New years is a time of transition. This is where I start to ween off the junk food and increase the veggies. The style of workouts also starts to change. For the last couple months the workouts have had a strength emphasis, and now its time to transition into more work capacity based training. One of the nice things about strength is that it is easy to maintain, so I do not anticipate much loss even though the workout style will change.
Today's workout:
Warm up: Turkish get ups alternating with jump roping, about 10 minutes.
Double Kettlebell clean and presses w/ 53 lb. kb's
x 2,3,5,8,2,3,5,7,2,3,5,6,2,3,5,6 with very little rest between sets. My shoulders and arms felt like they were on fire! My heart and lungs were struggling to keep up. My form held up very good though.
Friday, December 23, 2011
Sprinting
I came across this interesting blog about sprinting. I have always tried to do sprint or interval work once or twice a week and I have seen some very positive carry over to other things like long distance endurance. Just be careful not to do too much too soon, it is very easy to get injured if you over do it.
Today's workout:
10 kettlebell snatches w/ 44 lb. on the left side, run 1 minute, 10 snatches on the right side, run one minute. Repeated 10 times for a total of 200 snatches.
I like this format because I can get in a lot of snatches and still keep my power and explosiveness very high. The one minute jog in between sets actually helps my muscles to relax enough that I can exert a very high amount of power for the next set. The jog in between also keeps the heart rate a little higher so there is a huge cardio effect. I first read about this style of training in "Enter The Kettlebell" and have found it to be awesome for developing work capacity and burning fat.
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