Day 29 of 63: Core Cardio & Balance

Workout Duration: 40 minutes
Calories Burned: 342

Looking at the calories burned today, you can probably tell this workout is not as intense as the ones in the past where I would burn at least 400. Regardless, it is still an intensive workout but with a different focus.

My heart rate was always lower than 80% where as in the past workouts it would reach up to 86%. I was still sweating and I no, I did not complete this workout fully. It sounds weird but it was a tough workout, it was very intensive on the calves in the beginning and towards the end it was very shoulder intensive. And, with my very weak shoulders I couldn't stand doing all those shoulder exercises so I had to take a break.

Also, with the lower intensity workouts this week I am planning to skip my "optional" 10pm snack as listed in my previous posts.

On a side note, I am having problems breathing again but I think it is mostly due to stress. I feel perfectly normal right after getting up but as the day goes by the breathing problem starts. Working out is the only solution at this moment. I don't feel any problem working out, it actually kind of feels like it loosens up my breathing and lungs and it feels really good actually.

Here is a clip from Jason Croxford aka BetterBody90. As you can see, you will still sweat!

2150 Calorie Menu

I am re-posting my meal plan as I just realized my cup measurements were off. I also cut down a little bit of carbohydrates (mainly rice and spaghetti). A rice cooker cup is not equivalent to a normal cup. This is my current meal plan and it has been for the last 2 weeks or so. This seems to be working just fine so far but it might change if I start burning a lot more calories on Phase 2 of BeachBody Insanity.

Meal 1: 730am and 830am
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
- 1/2 cup of dry oatmeal with water (150 cal, 3g fat, 27g carb, 5g protein)
Totals: 392 cal, 11.8g fat, 8.8g carb, 37g protein

Meal 2: 10am
- 1 cup (8oz) of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
2/3 cup cooked brown rice (145 cal, 1.1g fat, 30g carb, 3.3g protein)
1 cup cooked vegetables (50 cal)
Totals: 425 cal, 16.2g fat, 30g carb, 25.2g protein

Meal 4: 4pm
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
Totals: 242 cal, 5.8 g fat, 14g carb, 32 g protein

Meal 6: 8pm
3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
3/4 cup of wheat pasta (190 cal, 1 fat, 33 carb, 8 protein)
1 cup cooked vegetables (50 cal)
Totals: 368 cal, 1g fat, 33g carb, 32g protein

Meal 7: 10pm (Optional)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
- 1 turkey slice (36 cal, 1.4g fat, 1g carb, 5g protein)
- 2 tablespoon of mozzarella cheese (90 cal, 6g fat, 1g carb, 8g protein)
Totals: 226 cal, 8.4g fat, 20g carb, 18g protein

Day 27 of 63: Plyometric Cardio Circuit

Workout Time: 40 minutes
Calories Burned: < 400

More improvement! I feel like the warmup is mostly do-able. I haven't been able to complete the 10 minute workout yet, but I think if i keep working at it I will be able to do so.  Maybe the 2nd time around.

Today is my last "intensive" workout from phase 1. Next week is a week full of "Core Cardio & Balance" before the more intensive phase 2. I am probably going to miss these days :S.

My calories for today were estimated as I stopped the heart rate monitor watch by accident and it stopped tracking calories.

Here is a clip from MarkGetsFit. He has finished insanity but I didn't see before and after pics - too bad.

Day 26 of 63: Pure Cardio and Cardio Abs

Calories Burned: 550
Workout Time: 55 minutes

I almost did not work out today. I actually got home around 9pm after going out for Happy Hours for a couple of hours. Work was also busy so I was totally drained by the time I got home. In addition to that, I had a drink and was starting to have a mild headache. To make things worse, I was hungry as well. 

In general, I would not recommend having alcohol on workout days unless you have enough time to let it out of your system before working out. I also do not recommend going hungry but I know it is sometimes hard to plan these things. But do try to eat at snack least 1-2 hours before working out.

Even though I was not at my best when I got home, I was really obsessed with getting today's workout. I did not want to cheat myself so I forced it upon me and I am glad I did. The workout was good, I was sweating, my heart rate was within range between 65% and 85% of my maximum heart rate.

I also checked my weight and I am back at 167 lbs. Remember, I went up to 170 at one point? Well, now that I have re-adjusted my diet, I am back to normal but I am not sure I have lost any additional fat :S.

Almost done with phase 1. wohooo!!

Day 25 of 63: My Heart Rate Monitor

Technically I should be writing about my Cardio Recovery workout today, but there was nothing exciting. However, I got my strapless heart rate monitor in the mail today. I was expecting it to arrive on Friday as it got Shipped on Monday but it got here today! Unfortunately, I didn't use it during my workout because I didn't check the mail until after the workout.

What heart rate monitor did I get? MIO Sport Select Heart Rate Monitor.

I tried it on for 30 minutes, set it up and played with its main feature - the chronometer, heart rate monitor and calorie counter (what I really wanted).

First Impressions
1. Feels solid
2. Looks durable
3. It is a little bulky
4. Seems like it needs to be a little snug while wearing it
5. Easy to use
6. Good so far and seems to fit my simple needs

I'll be trying it tomorrow and I will finally see if I am working within my target heart rate and indeed giving 100%.

Day 24 of 63: Plyometric Cardio Circuit

I was watching Jason's workout clip and I must say he really does give 100% in his workouts. After watching this, I feel I don't workout as hard as he does. It could also be he is much fitter than I am. Either way, I should always try to give it my all to have maximum results. Once I get my heart rate monitor watch there will be no more excuses because I will know exactly what will be my limit.

Also, I was interrupted a few times during my workout today which kind of made me lose my concentration. Baaaaad!!!! But, I shouldn't be making excuses.

This is my second to last Plyo Cardio Circuit for Phase 1. I have maybe 3-4 workouts before the recovery week of Insanity :D.

Here is a youtube clip from Jason Croxford 04345 for the Plyo Cardio Circuit workout:

Cups, ounces, fluid ounces and food measurements

One thing I find very confusing is the measurement of food. There are regular ounces, fluid ounces, cups, grams... you name it, you got it.

So when you are planning out your meals and counting your calories make sure you are using the correct measurement.

Here is a summary:
Dry Measuring Equivalents
1 tablespoon = 3 teaspoons = 15 ml
1/8 cup = 2 tablespoons = 30 ml
1/4 cup = 4 tablespoons = 50 ml
1/3 cup = 5-1/3 tablespoons = 75 ml
1/2 cup = 8 tablespoons = 125 ml
2/3 cup = 10-2/3 tablespoons = 150 ml
3/4 cup = 12 tablespoons = 175 ml
1 cup = 16 tablespoons = 250 ml

Liquid Measuring Equivalents
1 cup = 8 fluid ounces = 1/2 pint
2 cups = 16 fluid ounces = 1 pint = 1/2 quart
4 cups = 32 fluid ounces = 2 pints = 1 quart
8 cups = 64 fluid ounces = 4 pints = 2 quarts

Here is a link with more details
http://www.lemelange.com/conversion_chart.htm

Day 23 of 63: Cardio Power & Resistance

Today was another day of good workout. I was motivated and ready to go. One problem I have had recently is the fact that I am hungry right before my workout. What did I do? I ate an Oreo :S. I kind of ran out of afternoon snacks so I only had half a cup of latte and a banana.

Whatever you do, make sure you rest between 1 and 2 hours after eating before exercising. It is bad to workout right after eating a snack and even more a meal.

Day 22 of 63: Pure Cardio & Cardio Abs

Hurray! I am almost done with the first phase of Beachbody Insanity by Shaun T. I just starting my 4th week and the first phase has a total of 5 weeks with the last week being kind of a "Recovery" week.

Pure Cardio & Cardio Abs are definitely my favorite workout routines. Maybe because they are easier than the rest or maybe I do better in these workouts. Whatever the reason, I like them and it makes me work harder.

Last night I also decided to order a strapless heart-rate monitor watch. I ordered the MIO Sport Select from Amazon.com. Why? Because it was cheap and strapless. I'll write a review about it once I get a chance to use it.

Here is a clip from Coach Julie's workout.

Day 20 of 63: Plyometric Cardio Circuit

This is one of the workouts you end up loving. I don't know how many times I have done this video, but I do know that every time I finish the video I feel great about the workout. Maybe it is because I take my own breaks or it doesn't tire me as much.

At the moment I can pretty much complete more than 50% of the 10 minute warmup + exercise before the first stretch is done.

The only problem I have been experiencing the past few days would be exhausted calves. My calves are sore every day and they bother me when I workout. My feet also bother me but It does get a little better everyday. I hope this is strength being build.

I was also re-considering a heart rate monitor. I think it might help me push myself to the limit and not cheat myself. I'll do some more research before I decide on one.

In youtube I found this video from juliefit. She is soooo goooood!! It makes my workouts look bad.

Day 19 of 63: Cardio Power and Resistance

I am feeling tired and exhausted.

Once again, I feel this shortness of breath and tightness of rib cage. I do not believe it is health related, although I did have a pneumothorax 10 years ago. More so, I think it is stress related. I have also been sleeping 6.5 hours daily and have very good night sleep but it just doesn't seem to be quite enough.

I am also have a lot of pressure from work and relationship wise which adds on to the stress and anxiety.

All of these take a toll in my workout as well. Without the right mental focus it is hard to have a really good workout. Sometimes, living a simple life is hard in this tough world.

Back to the workout - I think I did ok, not great and not too badly. My endurance did not seem to improve today and as always I did sweat a lot.

Here is a youtube video from MarkGetsFit. He also had a rough workout, but that is what it is all about.

Day 18 of 63: Cardio Recovery

I am not sure I like Cardio Recovery days. They are not cardio intensive but they are very muscle strengthening intensive.

The workout went ok and a little easier this time around but still not fun.

Progress? At this point I feel a little bit saturated with all the workouts and no real physical, visible results. I am not saying I want to give up, but I am saying it is starting to bet a little harder to keep it going. Nevertheless, I will keep trying.

:(:(:(:(:(

Day 17 of 63: Pure Cardio & Cardio Abs

YES! Today I gave it my 100%.

Overall, it was a great workout. This is the second time I do "Pure Cardio" followed directly by "Cardio Abs." However, this time around the workout seemed to be totally different. Why? Probably because I was a lot more focused.

I have a confession to make though - I actually had a huge unhealthy lunch again in celebration of Chinese New Year again. I had Dim Sum if you know what it is. It was real tasty though.

Warmup - the warmup was great. I was able to complete at least 50% of the 10 minute warmup - another small but good improvement over yesterday's warmup. The rest of Pure Cardio was still pretty hard, but I know I did more (not sure if a lot more) than last time.

Cardio Abs - I must say I LOVE this workout, especially after pure cardio. I don't know how to explain it, but the combination of sweat and ab workout is sexy :P. It felt totally different from the first time I did it especially because I tried my best to do the entire workout. Even though I didn't complete it 100%, it felt great.

Here is Jason Croxford's workout (dude04345) - he's got videos. A good motivation.

Day 16 of 63: Plyo Cardio Circuit & Unhealthy Eating

Another day of Plyometric Cardio Circuit. Today I certainly know I tried harder. I think this might have been the first time I actually did the knee jogs/kicks properly. I used to life them up barefuly, but I paid attention and Shaun T. says you should lift them to your hip level. Try it out! It certainly makes a difference.

Regardless, I worked pretty hard but I still couldn't keep up.

Here are the pictures from my workout today. Still not toned and I still don't have the 6-pack I want.

Pigging out:
Today I was at another dinner party and I definitely overate. I probably ate over 1000 calories with a ton of carbs and fat. What did I eat? Pizza, salad (with salad dressing), chicken, Chinese dumplings, oranges, berries, and cake. I definitely don't feel too healthy right now. My heart was also pumpling a little faster than normal probably from all the fat I ate. I could probably go online and calculate my intake, but I won't. Tomorrow is another day and I will have a good diet for the rest of the week.

Day 15 of 63: Fit Test #2

I have improved!

Here are the results of my 2nd fit test. It has only been 15 days since I started Beachbody Insanity and it is great to see improvement.

The first numbers are my Day 1 results and the second numbers are my Day 15 results.
1. Switch Kicks:   88  105
2. Power Jacks:   31  57
3. Power Knees:   52  58
4. Power Jumps:   20  21
5. Globe Jumps:   5   8
6. Suicide Jumps:   7   14
7. Push-up Jacks:   16  22
8. Low Plank Oblique:   30  36

I improved on all exercises and one major difference was that I didn't feel like puking like last time. :D

My technique today was to do the exercises without knowing what my previous numbers were. This way I could push myself harder and not just stop once I passed my previous numbers.

Day 14: Off - Chinese New Year's Eve

Today is another rest day. I totally look forward to the "Cardio Recovery" and the "Off" days because all the other days have a tough workout. :D.

I am still following the same meal plan I laid out earlier and it seems to be working well. I do not feel as bloated, but I still do a little, especially after dinner so I might cut down on the rice/pasta for dinner.

I will probably cook all my meat tomorrow as I am pretty much out of cooked meat. Oh yeah, so what I do is I cook all of my meat at once by baking them. What can I say? I don't have all day to cook. They are probably somewhat bland, but I am sure they are healthy.

Today is Chinese New Year's eve and I have been invited for a house dinner. I will definitely try not to pig out but I think once a week is OK. I actually do eat out at least 3 times a week so I don't follow the proposed meal plan 100% of the time which is totally ok.

Day 13 of 63: Pure Cardio & Cardio Abs.. ouch...

This workout was insane!!!

Pure cardio was a lot of cardio as usual and I couldn't finish it. That was expected. What I did not expect was a 2nd workout following Pure Cardio - the Cardio Abs. I skipped maybe a minute of the first part of Cardio Abs because I was just tired. I was even thinking of stopping it and quitting but I am glad I stuck to it. After a few minutes it was a little less cardio.

Cardio Abs is about 16 minutes long. The first 5 minutes invlolves a lot of jumping but the rest are more focused ab exercises. And, as promised "No Crunches."

Overall, Cardio Abs was fun and hard, especially following Pure Cardio!

Another youtube video from GetFitReedman:

Day 12 of 63: Cardio Power & Resistance (again)

I had a hard time today keeping up with the video, again. One of the problems I had was my focus and motivation.

This actually made me think about NO XPLODE but after reading a few reviews it seems like the side effects were not worth the benefits. Supposedly, it helps with your focus and drive. However, I think I am going to keep out of this for now.

My main problem with motivation today was probably due to my lack of sleep the night before. In addition to that, work has started to pick up and it has been keeping me busy. bummer.

Regardless, I kept going until the end of the video and took breaks whenever I needed. Wasn't my best day, but I guess it happens to everyone.

Keep pushing!

Sample 2500 Calorie Menu

I have re-done my menu based on the recalculation of calories. Here is my new meal plan. It kind of revolves around my work schedule and workout schedule. I also tried to keep the 20% fat, 40% carb, 40% protein, but that is kind of hard to do.

Meal 1: 730am and 830am
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
- 1 cup of dry oatmeal with water (300 cal, 6g fat, 54g carb, 10g protein)
Totals: 542 cal, 11.8g fat, 58g carb, 42g protein

Meal 2: 10am
- 1 cup of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
1 cup cooked brown rice (218 cal, 1.6g fat, 46g carb, 5g protein)
1 cup cooked vegetables (50 cal)
Totals: 498 cal, 16.7g fat, 46g carb, 26.9g protein

Meal 4: 4pm
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
Totals: 242 cal, 5.8 g fat, 14g carb, 32 g protein

Meal 6: 8pm
3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
1 cup of wheat pasta (285 cal, 1.5 fat, 49.5 carb, 12 protein)
1 cup cooked vegetables (50 cal)
Totals: 463 cal, 1.5 fat, 49.5 carb, 36g protein

Meal 7: 10pm
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
- 1 turkey slice (36 cal, 1.4g fat, 1g carb, 5g protein)
- 2 tablespoon of mozzarella cheese (90 cal, 6g fat, 1g carb, 8g protein)
Totals: 226 cal, 8.4g fat, 20g carb, 18g protein

Caloric Intake - Redone

I think I overdid it the first time I calculated my calories. Why? It seems like I gained weight. In the mornings I am weighing 170lbs instead of 167lbs. I am sure that digestion and food still in my body play a factor but I do feel bloated. Also, after taking the pictures earlier today, I actually think I should focus on losing some body fat (I thought I was actually skinny before).

Summary of Steps:
Step 1. Calculate BMR - basic energy requirements
Link: http://www.bmi-calculator.net/bmr-calculator/

Step 2. Use the Harris Benedict Equation
Link: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Step 3. Add or subtract 250-300 calories for weight loss / gain

My Stats:
Weight = 170 lbs
Height = 70 inches
Age = 27
Gender = Male
NEW GOAL: Lose body fat, gain lean muscle

My Numbers
1) BMR = 1830.5
2) HBE = 2837(with moderately active since there really are only 5 days of intense workout). With "very active" it would be HBE = 3157.6, a difference of over 300 calories
3) Caloric intake for weight loss (-500)= 2500 calories

The nutrition guide recommends subtracting 500 calories for weight loss and +250-300 for weight gain.

I guess this is an important lesson - keep assessing your body needs, and be flexible to modify your diet when needed.

Day 11 Pictures

I took these pictures right before my workout on day 10 around 6pm. I wish I had taken full body pictures on day 0, but I guess better late than never.

Day 11 of 63: Cardio Recovery

I was looking forward to my workout today as I knew it was Cardio Recovery - a more peaceful and less exhaustive workout. However, I did forget it was more strength intensive on the quads - especially with those pulses and holds!!!!! I still didn't complete the workout 100% even though it was a "Recovery" workout.

Overall, I did much better than the first time around. I actually felt, like I was doing some of the exercises right this time. I guess the more you do it, the better you get at it.

Here is a video from GetFitReedman. He shows you how quad intensive the workout really is - I feel his pain (and you will too :P).

Day 10 of 63: Plyometric Cardio Circuit

I started to wonder, "When will I ever be able to complete one of these workouts non-stop?" And truth be told, I don't think I will be able to, at least not within the next 6 months. Why? You can see all of the people in the Insanity class are super fit and they can't go through the entire workout without taking breaks. Myself, I am somewhat fit and don't think I will be at their fitness level for some time.

Workout Summary: Overall, I still noticed minor improvements since the last time I did this routine. It is still tough, and I still need to take breaks. And, I still want to give up when there is 10 minutes left of workout :S. I think my body is getting stronger - my feet, legs, and calves specially.

Today I decided to post a picture of myself post-workout. I'd be a lot sweatier but I was wearing a t-shirt which absorbed a lot of my sweat. And yes, physically, I have not changed - I still have a belly and I might have even gained some weight!!!

Quick Update: Body discomfort

I forgot to mention that this morning I woke up with a certain stiffness in my upper body. I don't know how to describe it but it is as if my body is asking for exercise. It feels stiff and uncomfortable. A good massage would probably make me feel better. Along with that, I feel like I don't have enough oxygen flowing in my lungs so I gasp for air at times.

This type of feeling is something I usually feel the day after a good workout proceeding a period of inactivity. Hopefully this is it. I also have this feeling at times when I don't exercise at all and spend too much time at the computer.

Hopefully this will go away tomorrow - at least I know it goes away temporarily when I exercise.

Better Way to Organize the Video Clips

I just had an "Aha!" moment. The problem I was encountering was that I didn't know what workout day I was supposed to do because I started my routines on a Sunday instead of the suggested Monday.

This is how I solved it - I put the videos on my computer (you are on your own on this), and made shortcuts! If you have a mac, the easiest way to make shortcuts is with symbolic links. You just execute the command "ln -s source_file link_name". If you are using Windows, just create shortcuts and rename them.

Here is a screenshot of my files now.

Day 9 of 63: Pure Cardio (2nd time)

Again, what happened to the 30 second breaks? Anyways, this time the workout was better. Hip Hip Hurray! I was able to last through a little over 1/3 of the warm-up - that is definitely an improvement!

Here are some useful tips for your workouts - they work for me:
1) Make sure you breathe at all times at a constant rate if possible - short breaths
2) When you are exhausted, exhale all your air out, and breath in new air
3) Push yourself to do an extra 1-2 more reps before you take a break (this is what makes you stronger)
4) Keep moving, don't sit when you are taking a break
5) Know your limits of your body and heart

Here is a youtube ad clip from BeachBody Insanity with Shaun T.


Remember to "Dig Deeper"

Day 8 of 63: Cardio Power & Resistance (2nd time)

Today I did not see much improvement in my workout. This is the second time doing this routine. I think it is actually more cardio intensive than physically intensive. Most of the times I found myself taking breaks because I though my heart was going too fast. With a faster heart rate, I noticed is harder to keep up with the exercises.

Should I buy a heart rate monitor? I am seriously considering getting one but I am not sure if it is worth the investment. Mostly because I probably wouldn't wear a chest band or a wrist monitor because they are just uncomfortable. However, I am not sure if I am cheating myself by taking breaks when I think my heart rate is going too fast when in fact it really isn't.

Lower back soreness. Halfway through the workout when doing the tricep exercises I felt like I was working out my lower back. I didn't feel this quite as much as last time, so maybe I am doing something right this time around.

As you might have noticed, I like to attach youtube clips to my posts. That is because I like watching them, it inspires me watching and reading about other peoples workouts (and their struggles :P).

Here is a youtube clip from ISeeFitPeopleCom

Day 7 of 63: OFF!

Today is my OFF day. If you follow the calendar provided, OFF days are on Sunday but knowing myself, I think Saturdays were a better fit as I get lazy on Saturday. For this reason, I started the program on a Sunday.

This morning I thought of taking my measurements but after I measured my waist and saw there were no changes, I decided to wait until next week. However, measurements do vary from time to time. One day you could weight 170 lbs, the next 172 lbs. It is just a matter of what you have eaten and what you have released :P. So, I won't be too focused on the measurements, but more on the pictures. I'll take these every 2 weeks to kind of follow the "Fit Test" schedule.

1 week Review of Beachbody Insanity
Looking back to the day I started to today, I feel like not too much has changed. Don't get me wrong, I think I am a little more fit because of all that cardio stuff, but I don't think it has fully kicked in and started making changes to my body.

Things I don't like about the BeachBody Insanity program:
1) I have to workout 6 days in a week.
2) Meal plans are too complicated. I have already simplified mine (I'll post this later)
3) I sweat so much, I have to wash my hair every day


Things I like about the BeachBody Insanity program:
1) It works out my heart
2) It is not boring like jogging
3) Workouts are not too long. On average they are about 40 minutes.

Day 6 of 63: Plyometric Cardio Circuit (2nd time around)

Today the cycle of exercises restarts so I was scheduled to do the Plyometric Cardio Circuit again for the second time this week.

Here are my observations:
1) I almost completed the first set of the warm-up without taking a break
2) I was still out of breath, but I wasn't feeling as bad as the first time I did it
3) I still could not finish the entire workout without taking extra breaks
4) I was definitely sweaty and tired by the end of the workout
5) I kind of cheated at the end by skipping the last 3 minutes :S and fast-forwarding to the stretch.

Hurray! I finished a week of Insanity!

On a side note - remember eating properly is half the battle - eat well and you will feel 100% better. At least I do.

Day 5 of 63: Pure Cardio

I have one question about the "Pure Cardio" workout: What happened to the 30 second breaks?????

Throughout the workout I did not see there were any 30 second breaks. This doesn't mean I didn't take any breaks - I actually took plenty. However, today I can definitely say I brought it. I tried my best to keep up with the workouts, took breaks when I felt my heart going too fast and pushed myself to do a couple of more reps after being burned out.

I do have a doubt though, am I supposed to pause the video when I take additional breaks and pick up where I left off? Or, should I just let the video roll and jump right back in? Today, I paused it for the most part, but in the last few days I just let the video run.

Let's talk about the workout. It starts of with a warm-up (which I did better today) and then it goes and does it faster for a couple of times. It later goes through some other new moves which were pretty good.

It feels great so far to be able to workout at home without weights.

Another youtube video from GetFitReedman so you can see how hard it is

Day 4 of 63: Cardio Recovery

As quoted from the Beachbody Insanity website (http://www.beachbody.com/product/fitness_programs/insanity.do):


"4: Cardio Recovery & Max Recovery Shaun goes easier on you once a week so you're ready for the next round."

I am glad today's workout, Cardio Recovery, was less cardio intensive. I don't think my heart was ready for another tough day of cardio. Regardless, this does not mean the workout is easy - I was sweating by the end of the workout but with a more controlled heart rate.

The main focus of the workout was slow movements to strengthen the legs and buttocks (in my opinion)- mostly the thighs. This is great because when I used to go to the gym, I hated working out my legs and now by following this program, I am forced to do it :D.

How do I feel after 4 days of Insanity?
I'll go ahead and itemize them:
1. My legs are a little sore
2. My calves are a little sore
3. My shoulders are a little sore
4. My upper and lower back are a little sore
5. My abs are NOT sore
6. My feet are sore
7. I feel good exercising and workout out. There is more motivation with these videos!!!


Here is another youtube video from GetFitReedman:

Day 3 of 63: Cardio Power & Resistance

Day 3 Cardio Power & Resistance was much better than Day 2!!! Hurray to that!!

I must say today's warmup was a lot easier than yesterday's. My friend did warn me "anything that says circuit is insane." Haha, I see his point now.

As usual it was still intense, but not as much as Day 2. My heart rate did go up, but not as badly as yesterday. One thing I do see coming out of this, are more powerful legs. You use your legs for everything in these videos. Hopefully, it will help with my sports later in the summer.

I look forward to the final results :D.

Here is a video from ZillaFitness

Day 2 of 63: Plyometric Cardio Circuit

OH BOY!!!

This is the first real workout as the first one was a fitness test. I am totally worn out.

It was totally insane. To start off there was a warm-up which I don't consider a warm-up. It was more like a mini workout :P. After that it just kept going and going, fast and faster. I couldn't keep up. Overall, I probably did 50% or less of the entire video.

However, I did like the variations he was doing. He would do a circuit a few times and then change the circuit. There were about 3 different circuits. Hopefully I'll get better next time around.

Here is a youtube video from iSeeFitPeoplecom (she did a lot better than I did):

Meal Plans

The Nutrition Guide provided with Beachbody Insanity is insane. It does focus on eating 5 small, well balanced meals throughout the day and they also provide 100 - 200 calorie food blocks to add on to your meals if you need calories.

My caloric needs being as high as 3300 calories leads to meals that are 500+ in calories. My thoughts were: 1) there are too many recipes 2) I don't have time to cook all this as I work 9 hours a day 3) I am going to be skipping meals for sure.

Regardless, I tried making a menu for myself.

Meal 1: Breakfast 08:00am 500 cal
Pro-Oatmeal
1-1/3 cup oatmeal
1-1/2 scoop protein
2-1/2 tablespoon chopped almonds
1 cup fresh/frozen berries
1/4 cup of skim milk

Meal 2: Morning Snack 10:00am 500 cal
Yogurt Bowl
1-1/2 nonfat plain yogurt
2 Tbsp of dried craisins
3 TBsp of almonds
1 apple

Meal 3: Lunch 12:00pm 500 cal
Grilled chicken Salad
3 oz of grilled chicken breast
3 cups of mixed dark greens
1/2 apple chopped
1 tbs of almonds
cucumber, sliced

OR
Lean burger
whole wheat english muffin
4oz extra lean ground beef
1 slice of reduced fat cheese
1 cup of greens

OR
3/4 whole wheat pasta
1 cup mixed steam vegetables
1/3 cup of feta cheese
3 oz of diced grilled chicken

Meal 4: Afternoon Snack 03:00pm 500 cal
Protein Pizza Muffin
1 whole grain English muffin
1/3 cup mozarella
1 cup broccoli
1 orange

Meal 5: Preworkout 05:30pm 300 cal
1 protein bar

Workout: 6:00pm

Meal 6: Postworkout 7:00pm 200 calories
1 protein scoop
1 cup 1% milk

Meal 7: Dinner 08:00pm 700 cal
Brown Rice Bowl
2/3 cup cooked brown rice
4oz chicken
1 cup peas
1 slice of wheat toast with 1 oz turkey and 1 oz reduced fat cheese

Meal 8: Night Snack 10:00pm 200 cal
1/2 cup of oatmeal

However, in the end I just couldn't cook all this stuff. I did cook wheat pasta and baked chicken and burger. I also did prepare the breakfasts suggested (these are the easiest recipes), but it is just way too much cooking.

What I did was I did mass cooking and I just pretty much have the same food for a few days. I think as long as you have enough calories and protein in your meals you will be fine (and low fat). We'll see how it goes.