Sunday, April 04, 2010

DAY 91 OF THE 100 DAY CHALLENGE!

Tips for Winners: Keep Track of Your Workouts
Just as it is important to keep a daily track record of what you consume, it is also important to keep track of your work outs. One reason for keeping a record of your workouts is to formalize the process - turn it into a routine that you get excited about. Another reason for this is to help push yourself. Reviewing your past work outs will help you to take it up a notch as you get stronger and your work outs get easier. Remember that your main goal is to build muscle which in turn helps to burn fat faster!

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Wow!  Nine days left!  People keep asking me what I’m going to do after the 100 days.  I will most likely continue eating as I do now.  This is a lifestyle that I can live with.  I know that there will be a few “fun times”, but I’m very determined to keep it under control!

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Check my other posts at www.Lose-100-Lbs.com

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Thursday, April 01, 2010

DAY 88 OF THE 100 DAY CHALLENGE!

PROBLEM: Hitting Plateaus
If your weight loss stalls, keep following the plan and you WILL continue losing weight. So why do we hit plateaus in the first place? In the first few weeks, it’s normal to see quick losses. Sometimes called “water weight”, when you reduce caloric intake, your body responds by releasing its stores of glycogen (a stored form of carbohydrate found in the muscles and the liver). Glycogen holds water, so when it’s burned for energy, it releases water. Once the glycogen stores are gone, your body starts burning fat for energy (which is what you want to have happen). But, fat does not hold water and it takes twice as much energy to burn fat - thus slower losses on the scales.

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Can’t believe it is already Day 88!  Way too crazy!

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MORNING WORK OUT

Strength Training - Chest & Triceps

1.  Bench Press - 3 sets of 15 reps at 65, 85, and 105 lbs

2.  Dumbbell Bench Press - 3 sets of 15 reps at 30, 35, and 40 lbs

3.  Pullovers - 3 sets of 15 reps at 65 lbs

4.  Reverse Dips w/ Legs Elevated - 3 sets of 15 reps

5.  One-Armed Cross Face Extensions - 3 sets of 15 reps at 30 lbs each

6.  Pressdown Bar - 3 sets of 15 reps at 30, 40, and 50 lbs each

Cardio Training - Eliptical Machine - 30 minutes

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Check out my other blog entries at www.Lose-100-Lbs.com!

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Wednesday, March 31, 2010

DAY 87 OF THE 100 DAY CHALLENGE!

Food for Thought - Grass Fed & Corn Fed
Most cows have a diet that is composed of at least some forage (grass, legumes, or silage). In fact most beef cattle are raised on pasture from birth in the spring until autumn (7 to 9 months). Then for pasture-fed animals, grass is the forage that composes all or at least the great majority of their diet. Cattle fattened in feedlots are fed small amounts of hay or straw supplemented with grain, soy and other ingredients in order to increase the energy density of the diet. The debate is whether cattle should be raised on diets primarily composed of pasture (grass) or a concentrated diet of grain, soy and other supplements. Cattle raised on a primarily forage diet are termed grass-fed or pasture-raised. Cattle in concentrated animal feeding operations are typically fed corn, soy and other types of feed that can include “by-product feedstuff”. As a high-starch, high-energy food, corn decreases the time to fatten cattle and increases yield from dairy cattle. These cattle are called corn-fed or grain-fed. A growing number of health and environmental proponents in the United States such as the Union of Concerned Scientists advocate raising cattle on pasture and other forage.

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MORNING WORK OUT

Strength Training - Core

1.  Cable Rotations - 3 sets of 15 reps at 30, 35, and 42.5 lbs

2.  Chinnies - 3 sets of 20 reps

3.  Bicycle Crunches - 3 sets of 20 reps

4.  Cherry Pickers - 3 sets of 20 reps

5.  Crunches w/ Feet Elevated - 3 sets of 20 reps

6.  Planks - Alternating Sides - 3 sets of 30 seconds each side

7.  Palm Planks - 3 sets of 30 seconds

Cardio Training - Eliptical Machine - 30 minutes

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EVENING WORK OUT - THROWDOWNETC

Renegade Boot Camp w/ Jason Mertlich, Instructor

Spin Cycle - 30 minutes

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Read my other entries at www.Lose-100-Lbs.com

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Tuesday, March 30, 2010

DAY 86 OF THE 100 DAY CHALLENGE!

Insulin Resistance
Insulin resistance is the condition in which normal amounts of insulin are inadequate to produce a normal insulin response from fat, muscle and liver cells. High plasma levels of insulin and glucose due to insulin resistance are believed to be the origin of metabolic syndrome and Type-2 diabetes, including its complications. Grounds exist for linking insulin resistance to a high-carbohydrate diet. The high amounts of ordinary sucrose (table sugar) in the typical developed-world diet are also suspected of having some causative effect on the development of insulin resistance. Insulin resistance has certainly risen in step with the increase in sugar consumption and the substantial commercial usage of High Fructose Corn Syrup since its introduction to the food trades. The primary treatment for insulin resistance is exercise and weight loss.

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I can’t believe there are only 2 weeks left to this 100 Day Challenge!  I’m excited, but also a little nervous.  This has been such a great experience for me!  You don’t know what it feels like to be stuck at a plateau for such a long time, then to suddenly get the information you need to just drop almost 50 lbs in just a few months!  It feels so good!  I’m very excited and would recommend it to anyone.  It has been a little difficult at times, but let me tell you - all good things come with a price!  If you’re willing to put in the effort, you’ll definitely get results with the 100 Day challenge!

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MORNING WORK OUT

Strength Training - Shoulders & Core

1.  Chinnies - 3 sets of 15 reps

2.  Cherry Pickers - 3 sets of 15 reps

3.  Crunches w/ Feet Elevated - 3 sets of 15 reps

4.  Cable Lateral Raises - 3 sets of 15 reps at 5 lbs each

5.  Military Press - 3 sets of 15 reps at 45, 50, and 55 lbs

6.  Standing Rotator Cuff Rotations - 3 sets of 15 reps at 15 lbs each

Cardio Training - Eliptical Machine - 30 minutes

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See my videography at www.Lose-100-Lbs.com (check the links on the right side of the page).

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