Monday, March 08, 2010

Day 64 OF THE 100 DAY CHALLENGE!

Diet as a Lifestyle - The NEW You!
Our goal at the 100 Day Challenge is for you to finish the Challenge and realize that the eating strategies you’re learning are sustainable throughout the rest of your life, and not just during these 100 days. Hopefully, you’ve begun to realize that you’re not starving and as a matter of fact, you’re not really craving foods. Sure, there will be times when you have a “treat”, but the days of having unhealthy foods and unhealthy choices are behind you! Embrace your new knowledge. Embrace your new self! Embrace your new lifestyle!

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I’m embracing! 

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MORNING WORK OUT

Strength Training - Legs

1.  Box Jumps - 3 sets of 15 reps

2.  Calf Press on Leg Press Machine - 3 sets of 20 reps at 360 lbs

3.  Leg Extensions - 3 sets of 15 reps at 130 lbs

4.  Leg Press Machine - 3 sets of 15 reps at 360 lbs

5.  Rotary Calf Extensions - 3 sets of 20 reps at 250, 260, and 270 lbs

6.  Seated Leg Curls - 3 sets of 15 reps at 130 lbs

7.  Step Ups - 3 sets of 15 reps

Cardio Training - Eliptical - 30 minutes

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Saturday, March 06, 2010

DAY 62 OF THE 100 DAY CHALLENGE!

Water - How Much & How Often?
It is really important that you keep your body hydrated not only during the 100 Day Challenge, but ALWAYS! When I say “hydrated”, I’m talking about drinking WATER. Not soda pop, not coffee, not fruit juice - WATER. We recommend that you strive to drink a gallon of water per day. The best approach to this is to get a 1/2 gallon plastic jug that you can fill up twice per day. It makes it a lot easier to keep track of how much you’ve actually consumed. And don’t skimp on the water. If you decide to use the 1/2 gallon jug as we suggest, but you go out to lunch and drink water from a glass at the restaurant, don’t count that! Don’t count sips of water from a water fountain. Just count the water that you drink from the jug. All other water is then “frosting on the cake”.

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I can’t say enough about the importance of drinking water and losing weight and staying healthy! 

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See my other posts at:  www.Lose-100-Lbs.com

Friday, March 05, 2010

DAY 61 OF THE 100 DAY CHALLENGE!

Spot Reduction: Fact or Fiction?
Have you ever heard that doing crunches will get rid of the fat around your midsection? Or that walking on a treadmill will make your butt smaller? “Spot reduction”, as exercise physiologists call it, doesn’t work. When you combine activity with a good eating plan, you lose fat from all over your body. Exercise in general can firm and build muscle, resulting in a better looking body, but it can’t make a specific fat deposit disappear. So, keep up the amazing work you’re doing. Between the diet and your work outs, you’re getting fantastic results!
CHALLENGE: Start imagining other activities that you will try out as a novice. Your new body is going to open many “new” doors for you. Get ready for a lot of new challenges and a lot of fun!

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Did my Friday weigh-in this morning and have lost another 2.4 lbs!  My goal for the 100 Days was to lose 40 lbs - I am one pound away from that!  So, I’m going to shoot for another 10 to 15 lbs!  SWEET!

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MORNING WORKOUT

Strength Training - Back & Biceps

1.  Barbell Bent Over Rows - 3 sets of 15 reps at 50, 70, and 80 lbs

2.  Wide Grip Cable Rows - 3 sets of 15 reps at 100 lbs

3.  Cross Cables - 3 sets of 15 reps at 10 lbs

4.  Concentration Curls - 3 sets of 15 reps at 30 lbs

5.  Hammer Curls - 3 sets of 15 reps at 30 lbs

6.  Sitting Dumbbell Curls - 3 sets of 15 reps at 30 lbs

Cardio Training - Eliptical - 30 minutes

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Thursday, March 04, 2010

DAY 60 OF THE 100 DAY CHALLENGE!

Get Up and MOVE!
Some people think that getting in shape is all about dieting. They leave out one of the most important factors in getting in shape and staying there - EXERCISE. ALL activity counts, not just going to the gym (although a good work out at the gym is irreplaceable)! When you’re active, you burn calories. Activity also builds, preserves, and tones muscle tissue. Muscle tissue burns more calories than fat does - even when the body is at rest. Exercise helps you look and feel great while losing weight. It will help you keep the weight off once you’ve lost it. 90% of people who’ve kept weight off successfully include regular activity in their lives.

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Great words of advice (above) that I got from the 100 Day Challenge via email this morning!  I love exercising, and it has become an integral part of my life now! 

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MORNING WORK OUT

Strength Training - Chest & Triceps

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

2.  Incline Dumbbell Bench Press - 3 sets of 15 reps at 30 lbs

3.  Incline Dumbbell Fly - 3 sets of 15 reps at 20 lbs

4.  Lying French Press (Barbell) 3 sets of 15 reps at 55, 65, and 70 lbs

5.  Overhead Barbell Extensions - 3 sets of 15 reps at 45, 50, and 55 lbs

6.  Bar Pressdowns - 3 sets of 15 reps at 40, 50, and 60 lbs

Cardio Training - Eliptical - 30 minutes

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Be sure to check out my other blog entries by visiting www.Lose-100-Lbs.com and scroll down to find the latest blog entries!  Also, check out my videography by clicking on the link on the right side of the page!

Monday, March 01, 2010

DAY 57 OF THE 100 DAY CHALLENGE!

Fiber - What’s the Big Deal? Part 1
Consuming foods with high amounts of fiber in them can help in keeping weight under control. Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and in sufficient quantities, fiber can help to slow the onset of hunger. To help control your weight with fiber, you should always try to take fiber in the natural form. For example, instead of sprinkling bran over your food, choose foods that are naturally high in fiber. Also, avoid foods that have been made easier to eat and digest by removal of fiber, especially sugars such as fruit juices. Choose “Fighter Foods” that satisfy hunger without providing many calories, mainly vegetables and most fruits, which are rich in fiber.

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Was a very good weekend, but I have an issue with Sundays.  Since I don’t work out on Sundays, I feel like I’m losing the opportunity to get leaner.  However, I also know that you need to rest so your body can improve, so . . .

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MORNING WORKOUT

Strength Training - Legs

1.  Calf Press on Leg Press Machine - 3 sets of 20 reps at 360 lbs

2.  Leg Extensions - 3 sets of 15 reps at 130 lbs

3.  Leg Press Machine - 3 sets of 15 reps at 360 lbs

4.  Rotary Calf Extensions - 3 sets of 20 reps at 250 lbs

5.  Seated Leg Curls - 3 sets of 15 reps at 130 lbs

6.  Seated Leg Press - 3 sets of 15 reps at 150, 170, and 190 lbs

Cardio Training - Eliptical - 30 minutes

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Check out my other entries at www.Lose-100-Lbs.com - keep scrolling down to see other blog entries!  Also, be sure to check out the link on the right side of the page that shows a “videography”!

Sunday, February 28, 2010

DAY 56 OF THE 100 DAY CHALLENGE!

It’s All Mental
Well, it’s not ALL mental, but a very big part of losing weight is definitely played out in our minds. That’s why it is important to focus on some important factors that will help you get through this process successfully. First of all, there is an end point to this Challenge. At times it may feel like it will last forever - but it won’t. You need to take advantage of every single moment to ensure that you hit your goals and implement changes that will last. Second, focus your mind on other things than food. Third, focus on your Master Goals and Daily Goals. Whenever it feels like you want to cheat or that you just can’t continue any longer, think of the promises you made to yourself and how you’re changing inside and out. Make the mental process work in your favor.

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So far, great progress!  I’m hopeful that either this week or next week I’ll actually hit my goal weight!  After that, I am going to go for it and maybe try for another 10 to 20 lbs before the 100 Day Challenge is over!  Yesterday we did some gassers during the workout, and I was surprised that I was able to run faster than I was before.  I guess it really does help to drop over 35 lbs!

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Check out my other entries at www.Lose-100-Lbs.com - keep scrolling down to see other blog entries!  Also, be sure to check out the link on the right side of the page that shows a “videography”!

Saturday, February 27, 2010

DAY 55 OF THE 100 DAY CHALLENGE!

Why Fish Oil?
Fish oil is recommended for a healthy diet because it contains omega-3 fatty acids and is attributed to reducing inflammation throughout the body. Fish oil is oil derived from the tissues of oily fish. Fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids, as is the case with fish like herring and sardines, or, as is the case with fatty predatory fish, by eating prey fish that have accumulated omega-3 fatty acids from microalgae. More than 50 percent of the world fish oil production is fed to farmed salmon. There are also DHA Omega-3 vegetarian products, made from algae.

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Speaking of fish oil, my trainer was telling me that I should take one 1 gram capsule of fish oil per every percentage point of body fat that I have.  This will help you lose weight/fat quicker (supposedly).  So, if you have 20% body fat, you’re going to want to take 20 capsules of fish oil daily!

Today was a great work out at the Renegade Boot Camp at ThrowdownETC!  VERY tough, but felt great afterwards!  Cheryl Wong was the instructor and did a bang up job!

Friday, February 26, 2010

DAY 54 OF THE 100 DAY CHALLENGE!

All for One and One for All!
We’re all in this together! It’s important for you to recognize that you have a support group, and that you can get questions answered either in a public forum on FaceBook (do a search for 100 Days to Victory) or in private by sending an email to AfightersDiet@gmail.com. Either way, we want to hear how you’re doing, and want to help you achieve your goals! Also, be sure that you give insights to others who are also taking the Challenge! Your advice and words of encouragement can go a long way to help others!
CHALLENGE: Become a FaceBook fan of “100 Days to Victory” and tell us how you’re doing on the diet! Your words may help encourage someone else to push themselves, too!

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Weighed in again today - another 1.6 lbs gone!  I’ve noticed that some weeks I have a good drop, and others are just so-so.  You can’t have incredible losses EVERY week!  But they all add up!

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MORNING WORKOUT

Strength Training - Back & Biceps

1.  Cable Rows - 3 sets of 15 reps at 100 lbs

2.  Cross Cables - 3 sets of 15 reps at 10 lbs

3.  Cable Pulldowns - 3 sets of 15 reps at 100 lbs

4.  One Legged Dumbbell Curls - 3 sets of 15 reps at 25, 30, and 30 lbs

5.  Hammer Curls - 3 sets of 15 reps at 25, 30, and 35 lbs

6.  One-Armed Preacher Curls - 3 sets of 15 reps at 20 lbs

Cardio Strength - Eliptical - 30 minutes

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