DARKANGEL314   7,185
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DARKANGEL314's Recent Blog Entries

New 12-week program

Monday, January 09, 2012

Alright,

So Crystal and I have been trying to find a workout program that motivates both of us and we can workout together. We were trying P90X though we felt we weren't getting the focus exactly where we wanted and Tony Horton just wasn't quite the motivation we wanted. I started creating my own workout program BeckFit but I haven't perfected it yet to give the variety Crystal is looking for. So here's what we're going to do for the next 12 weeks:

Strength Training (3x/wk)
First 30 days--Biggest Loser Power Sculpt Level 2 for 2 weeks then level 3 for 2 weeks
**mix cardio 3x/wk

Second 30 days--Bob Harper Pure Burn Super Strength
**mix cardio 3x/wk

Last 30 days--Rushfit Strength Training
**mix cardio 3x/wk

We'll be posting pictures along the way, so stay tuned!!

  
  Member Comments About This Blog Post:

K1TT3N 1/13/2012 11:45PM

    Ok i have to ask i am seeing this everywhere what is P90X

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ERWABO 1/10/2012 7:20AM

    Nice, I am actually doing P90X2 now! Its pretty intense, but really focusing in on the diet as well. I am doing the Tough Mudder race in April so I REALLY gotta bust my butt and get in shape in 90 days...its gonna be a crazy race =)

Glad to see you are still working out and staying busy!

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New Workout 1-month results - Success!

Thursday, November 10, 2011

Alright so it's been 1 month since I started my new workout routine that I'm coining "BECKfit" and so far it has been a success! One month ago I weighed in at 193lbs. Today when I stepped on the scale I weighed in at 189, which is the lightest I've ever been in my adult life. What I like is that I'm still building toned muscle at the same time (I don't want to be vascular or bulging like on a MuscleFlex magazine, but I like having some definition). My diet really hasn't changed much, it's all about portion control and staying away from fast food and as much microwave food as possible. I have started to add more salads to my diet as meals, such as 1 - 1.5 cups of lettuce and/or spinach and a small grilled chicken breast skinless/boneless.

A big key is to take any supplements or protein directly after your workout as well. This is when your body is most accepting of nutrients since after a hard workout you've drained your body as it is. Currently I take a multivitamin, EGCG, Fish Oil, and Kre-alkalyn and have a scoop of protein shake in water directly after my workout.

Here is my workout below, I have slightly adjusted it to my first blog entry but have been consistently doing this for a month:

Monday :
Circuit 1 (repeat 3 times)

Dumbbell/Cable Bicep Curls x10
Dumbbell/Cable Shoulder Press x10
Bent over dumbbell/cable row x10
Dumbbell side bend x10 each side

--30 jumping jacks before next circuit--

Circuit 2 (repeat 3 times)

Seated dumbbell/cable concentrated curls x10 each arm
Dumbbell/cable shoulder shrugs x10
Dumbbell/cable deadlifts x10
Sit ups with punches x15

--end workout with 30 jumping jacks--

Tuesday:
Cardio session—burn at least 300 cals

Ex. 1 Elliptical interval training for about 30 minutes
Ex. 2 Cardio kickboxing at least 30 mins
Ex. 3 Step aerobics about 30 mins


Wednesday: REST!

Thursday:
Circuit 1 (repeat 3 times)

Dumbbell/cable bent over tricep kick back x10 each arm
Dumbbell/cable standing two-handed tricep overhead extension x10
Woodchoppers x10 each side
Alternating lunges x12
Laying down chest fly x10
Laying down dumbbell chest press x10

--30 jumping jacks before next circuit--

Circuit 2 (repeat 3 times)
Dumbbell/cable single arm standing overhead extension x10 each arm
Dumbbell side bend x10 each side
Pushups x15
Dumbbell/cable squats x10
Heel lifts x15

--end workout with 30 jumping jacks--

Friday:
Cardio session—burn at least 300 cals
Ex. 1 Elliptical interval training for about 30 minutes
Ex. 2 Cardio kickboxing at least 30 mins
Ex. 3 Step aerobics about 30 mins

Saturday: REST!

Sunday: Fun day!

Do a physical activity you enjoy for a minimum of 30mins to 1hr
*Go for a walk/jog/run outside
*MMA focus mit training
*Basketball (or favorite sport)
*Swimming
*etc.

  
  Member Comments About This Blog Post:

SURLYGIRL 11/10/2011 11:36AM

    Your workout routines look like a lot of the Metabolic Resistance Training (MRT) workouts I've been researching on line. Apparently they provide "Afterburn" of calories from 12 - 48 hours after each workout!

Congrats on your success - It feels so good to get positive results doesn't it ?!?!

emoticon emoticon emoticon emoticon emoticon

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Trying a new workout - Week 1 Results

Monday, October 17, 2011

So it has been 1 week since I started my new workout routine (see prior blog). I'm hoping I keep seeing results. Weighed in at 192.4, which is the lowest I've ever been! I typically yo-yo from the weekends, staying between 194 - 196, so I was thrilled to see 192! Of course I know this means I just need to keep going! My problem is typically that I snack too much on the weekends. Even healthier snacks can be bad if they're persistent. Crystal and I have both seen the negative effects of snacking, or even if we decide "hey, we're allowed one bad meal, right?" but sometimes we don't take portions into effect. I'm a strong believer that you should be able to save your sanity and have a slice of pizza or a steak burger as long as you portion control! I will have the will power and push through and keep results coming!

  
  Member Comments About This Blog Post:

LOSER05 10/17/2011 10:07AM

    so true I WONT give up my pizza

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Trying a new workout

Monday, October 10, 2011

Sadly my work schedule (11:30AM - 9:30PM) has made it impossible for me to workout with Crystal on weekdays. I am not as dedicated to the workout DVD's as Crystal, I seem to only be able to do them when she is with me, I dont know why. So, I will be trying my own workout I created for the next 4-6 weeks to see how it does. Here's a rundown of what I'm calling the "Lean Warrior Workout"

Monday: Cardio--30-45 minutes (300-350 cals) elliptical interval training
Stretch full body before workout. First five minutes at jog pace with resistance on 1, 2, or 3. Sprint 30 seconds. Next five minutes at resistance 5. Sprint 30 seconds. Next 5 minutes at resistance 6 or 7. Sprint 30 seconds. Next minute backwards. Finish at resistance 4 or 3 forwards.

Tuesday: Weight day—back, biceps, abs, shoulders.

Wednesday: Rest day

Thursday: Repeat Monday

Friday: Weight day –chest, triceps, abs, legs

Saturday: Rest day

Sunday: Jog/Run 3.5 miles with significant other

Diet:
I am realistic and can’t do crazy diets. I have to put something in my stomach when I first wakeup or I feel like crap during my workout. I typically will have 2 eggs or 1 cup of cereal with 1 cup of milk 30mins-1hr before my workout. Directly after my workout when my body is drained I will have 1 scoop of protein powder (I prefer Dymatize Elite Gourmet) and 8oz of water, and a banana as a side. During work I keep a healthy trail mix at my desk to keep my metabolism normal. For ‘lunch’ (which is closer to dinner time at work) I have a lean cuisine frozen meal and small side like baked chips or applesauce. About 3-4hrs later I will have a protein bar. For dinner I try to stick to something less than 300 cals.

  
  Member Comments About This Blog Post:

MISSM66 10/10/2011 11:36AM

    emoticon emoticon emoticon emoticon emoticon

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A cheap, very effictive thermogenic (fat burner) - Cayenne

Thursday, October 06, 2011

Greetings! Yes this is my first blog so far, hope I will make more soon.

When I started my weight loss journey at 246lbs I started researching the most efficient ways to lose weight efficiently yet safely. And when I get into something I seem to study it like I'm a freaking university researcher for some reason.

(picture of me at my heaviest)

Through my 'research' I stumbled across the true meaning of "burning" calories. While we work out and our bodies warm up and muscles contract and expand we start to literally 'burn' calories and fat. That's why you see some people wearing hoodies and sweat pants in saunas. So then I started looking into whats known as a 'thermogenic.' A thermogenic naturally raises your body temperature, and some also ad caffeine to give you that extra energy boost. I started with one called Oxyelite Pro and I must admit it definitely helped. Of course keep in mind there is no such thing as a magic pill you take and sit on your couch and you lose weight. This simply helped me burn more calories and I could definitely feel the difference when working out. I stayed on Oxyelite for about 5 months and lost nearly 27lbs


Oxyelite is not cheap, and I started telling myself I could lose the weight without the help of a thermogenic anymore. Of course my fiance saw the results and wanted to take a thermogenic as well. Oxyelite, however, was too powerful for her as she naturally has a higher heart rate. We started looking into other thermogenics and finally found one that gave us the same 'burning' sensation without TOO much of a heart rate issue called MethylBurn. This was slightly cheaper than Oxyelite, at $ 30 for a month's supply, but still not 'cheap'. During our move into our new home we couldn't afford the Methylburn until we saved up some more money.

Luckily, Crystal is a genius and started researching on her own. One of my favorite online stores during my weight loss journey has been bodybuilding dot com. They have tons of supplements for every goal, not just 'body building.' She looked into Cayenne supplements, as that was often a main ingredient in the other thermogenics. Sure enough, we could get a 250 count supply of Cayenne capsules for only $7.89! A serving size is only 1 capsule twice a day, so we're set for quite a while. We're combining this with ECG Green Tea extract.

I just took the Cayenne today for the first time and wow I definitely feel the same thermogenic feeling I got from the more expensive ones. If you want to add some caloric burn to your workouts I definitely suggest picking up some Cayenne capsules!

  
  Member Comments About This Blog Post:

SPMOM2 10/6/2011 2:43PM

    Thanks for sharing

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DONNAGOWAN 10/6/2011 10:29AM

    emoticon emoticon emoticon

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MUMMYUK2 10/6/2011 10:28AM

    Congratulations on the weight loss

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