Morning and Legs

Stayed up a bit late last night watching "Tropic Thunder"... was pretty disapointed overall. Funny at times but i wouldn't buy it... So i woke up a bit late at 845. Mixed up 3scoops of Nano vapor and one SAN Na-r-ala for my bro Rob and i. Then we headed up to the gym hellbent on crippling eachother in our brutal leg workout!

Today's Workout

Work until 4pm today, so i will be heading straight to the gym. Today's workout is from my old routine. I always warm up a little bit, today is no different. Using little to no weight i'll perform the exercise at hand for 15-20 reps, then start with the working weights.

• SHOULDERS
  

1. Bent over Reverse Cable Flyes, 10 reps, 4 sets, 10 seconds rest between sets.
   
2. Dumbell lateral Raises: 10 reps, 4 sets, 10 seconds rest between sets.
3. Front Dumbell Raises: 10 reps, 4 sets, 10 seconds rest between sets.

• TRAPS

1. Upright rows, 10 reps, 4 sets, 10 seconds rest between sets.
2. Behind the back Barbell shrugs, 10 reps, 4 sets, 10 seconds rest between sets.

• ABS

1. Reverse Crunches, 25 reps, 5 sets, 10 seconds rest between sets.
   

Low Carb Breakfast

This meal is for anyone, but if you are on, or would like to try a low carb diet this is a good example.

• Calories: 360
  
• Fat: 17
  
• Protein: 38
  
• Carbohydrates: 6
  

Two eggs prepared any style, plain. Two servings of 4% small curd Cottage cheese. The nutrition content can vary a bit depending on what size eggs you choose and the brands of Cottage cheese, but in the end it will be a good filling breakfast.

Classic breakfast made better.

Ok, so now that you are going to be eating a better breakfast as part of your new habits, you need info and ideas... I'll post a few example breakfast options depending on your taste, pick one and try it! The following meal would be more for people looking to maintain or lose weight depending on your size.

• Calories: 310
• Fat: 3 grams
• Protein: 39 grams
• Carbohydrates: 34 grams

Take Target Archer Farms Cinnamon Start cereal and use a simple vanilla protein powder and water shake instead of milk! Think about it, Vanilla and Cinnamon go together very well, and as long as the water you use for the shake is cold to very cold, you can barely tell that it isn't milk once you get the right consistency in your shake.

Cardio

I'll continue with the direction i was going earlier later on today, just had to post and say how surprised i was with my Cardio this morning! I have been trying to find something decent to use at the gym for a few visits now, and just about gave up until i tried the spinning bike out! I have gone to a "Spinning" class before out of curiosity but forgot how nice and natural the bikes felt! This will definitely help pass the time until the weather is nice enough to bike outside again!

Habbit

Taken from wiktionary.org

Noun

Singular habit

Plural habits

habit (plural habits)

An action done on a regular basis.

Good habits need to be formed in order for good, consistent results to happen. Starting with your eating, exercise and ending with your sleeping.

1. EAT BREAKFAST! If you arent a breakfast type person, i went through that for a while myself, it made the morning go by quicker and didnt bother me at the time, so i didn't realize what i was missing. But studies show so many benefits to eating breakfast i would bore you to death listing half of them. In short, get used to it! If you do eat breakfast already you may still need to adjust to eating a large amount of protein so early. Aim for at least 30 grams of protein! The easiest way to accomplish this is with a protein shake. They are quick, easy and these days its actually hard to find a bad tasting one. Do yourself a favor and shop around, read labels and compare prices. You can go broke if you jump headlong into a new diet. For a beginner i would recomend protein powder. It can be as cheap as 30 cents a serving or as much as 2 dollars! So again be smart. I recomend bodybuilding.com as an excellent place to start. See what the top sellers are, see what people are saying about them.
   

The Basics (cont)

Now before i go much farther, i have to make this point very clear... If you want to lose or gain weight it becomes a math problem of sorts. You cannot say you want to lose 10lbs and just eat and exercise off random amounts of calories and expect or even get angry that you aren't losing weight. Your body will do what you want it to if you give it what it needs to get the job done! So becoming disciplined is necessary! You must eat and exercise regularly and the more precise things are, the easier, quicker and better your results will be!

The Basics

First and foremost, you are what you eat. If you want to change how you look, your diet is where you start. Start writing what you eat down. Start simple so that you dont get frustrated when you forget to log a meal or forget to bring your notebook with you. At the very least write down the calories and protein content of each meal. You've heard it time and time again, protein is important! It really does make all the difference! Trust me, i tried to get around that myself. Taking extremely detailed notes for weeks i can honestly say 1.25 grams of protein per pound of bodyweight is best. So if you weigh 175lbs you should consume 219 grams of protein. That is a lot of protein, and it can be hard to get that much in 6 or 7 meals while keeping calories low. Just take a little time and start thinking of food combo's you like. Now how can you make them better?

Miami Beach photo gallery

Just uploaded a Picasa album from my Miami Beach vacation. Enjoy!

Back from vacation in Miami Beach! I had a great time and would love to go back soon!

The cold weather did follow me there, but it was still about 60 degrees warmer than Michigan, and the sun warmed me and my spirits! It was just what i needed after these last few weeks of bitter cold here.

I took all the pictures with my Sony Ericsson W580I. The quality is good enough, but hopefully i'll settle on a full featured camera soon. More pics to come!

Welcome

Welcome to fitresults. I created this blog both as a progress tracker for myself and a learning tool for others. Going through my daily routines i have met so many people with questions and if i can help just one person, i will consider this time well spent!