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Update on fitness goals

January 12, 2011 Leave a comment

I’ve been working hard at my fitness goals this week.  In returning to SF, I was a little concerned I would not have the same momentum to workout that I did in Hawaii.  In Hawaii, there was little distraction, and my parents have some good gym equipment at home.  This hasn’t been the case.  I live about 4 blocks from a 24 hour fitness and have been going there everyday putting in a solid hour or more each time.  I mostly have been lifting weights, doing a different part of the body each day.  This is how I used to lift when I was really fit 6 years ago.  I have talked to a couple individuals who are much more knowledgeable of weight training than myself, and they have all suggested a similar workout routine for the first 3 months.

I have been reading quite a bit on my own and slowly educating myself on ways to best improve my fitness and put on muscle.  One of my original fitness goals was to put on 10 pounds of muscle this year.  This is a totally achievable goal given that I stick to the plan.  From my study over the past week, putting on this much muscle is possible in as little as two months.  In my case, I’ll shoot for 4 or 5 months and focus more on the process rather than achieving the goal.  I really want to make working out an experience that I love and do naturally.  I am already starting to really enjoy my time spent at the gym.  It’s very relaxing and fulfilling.

I have started going to yoga as well.  Today I did my first yoga class in quite a while.  24 hour fitness offers free yoga classes.  I’m not a yoga guru or anything, but I thought the class was very effective.  I am interested in doing hot yoga, which is not offered at 24 hour fitness. Perhaps later on, when I have more experience with yoga, I will look to specialize my experience.

In addition to working out every day, I have began paying close attention to my diet.  My main goals are to lower my body fat percentage and increase my muscle mass.  Given this, as I understand it, I need to be eating foods that are high in protein and carbohydrates, but low in fats.  Today I went grocery shopping for the first time since I’ve been back in the city.  I made a list of foods that are recommended for weight training and meeting my goals.  This included: chicken, fish, beans, oatmeal, pasta, milk, and eggs.  I choose to stock up on a lot of chicken, tuna, and black beans.  Both chicken and tuna are relatively low in fat, but provide a lot of protein.  For now, I will be eating as little red meat as possible.  In order to recover from work outs and increase my energy, I will also be consuming a lot of carbs.  Being from Hawaii, I’ve never really eaten oatmeal, but I got some today, so we’ll see how that goes.  It will definitely give me the carbs I need.

I think for now I will stick to a diet that consists of meats high in protein, starches high in carbs, and water dense fruits.  One big component of a weight lifting diet is water consumption.  Aside from drinking a couple protein shakes each day, I have increased my overall water consumption.  Everyday I track what I eat and the workouts I do over at LiveStrong.  Check out my profile.

Ciao

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Taking immediate action

January 5, 2011 Leave a comment

Yesterday I wrote about the importance of goal setting when embarking on a journey of self-mastery.  Today I took action on these goals.

Step 1: Set realistic goals.
Step 2: Take immediate action.

My goals included eating healthier and improving my overall fitness level.  In order to accomplish this, I laid out some rituals and daily actions I would need to take to achieve improvement in this area of my life.  These included:

  • Working out 6 days a week for at least one hour
  • Tracking my eating habits (counting calories)
  • Tracking my workout habits

Today I took action towards my goals by creating a free account at LiveStrong.com.  Yup, it’s the live strong you’re thinking of.  The one founded by Lance Armstrong to raise money and awareness for cancer.  You’ve probably seen someone wearing one of those yellow wrist bands at some point in your life.  Anyway, the website offers some really great tools for anyone looking to take control of their eating and workout habits.  Best of all, it’s free to use.  A couple of the cool features I am currently using are a tool to track everything I eat and drink in a day, and also the workouts I do each day.  The site allows you to search through a long list of foods and workouts to calculate how many calories you are taking in and how many calories you are burning.  I’m a novice to calorie counting, so this is good news for me.

Feel free to check out my LiveStrong profile to see what I’m eating and what workouts I’m doing each day.  Also, if I slip, be sure to get on my case!

I also had a great workout today.  I followed along with a video circuit training program called Insanity.  It’s from the same people who released P90X.  Suffice to say, Insanity lived up to its name.  I could barely finish the workout, and was completely soaked in sweat by the end.  Check it out.