VP Health & Fitness

Today marks Week 7 Day 44 of my Precision Nutrition Body Transformation Challenge; Week 22 Day 157 of my Civilian Fitness Program, AND…. Week 2 Day 9 of my Personal 4 WK Challenge.

Things are going pretty good. Civilian Fitness classes are winding down and we have about 3 weeks left of that. I will definitely update my stats, measurements & pictures as well as write a detailed review of the program, so check back in about 3-4 weeks for that.

My personal 4-wk challenge is going good as well. I’m sticking to my workout schedule & modifying & tweaking where I have to.

The Precision Nutrition Challenge in still on and although I have not seen any change in the scale, I do feel that my body if changing especially my legs & arms. I should thank CB and his Turbulence Training Workouts for the positive changes — these workouts ROCK!!!

I’m on the 2nd phase (Wks 5-8) of his 12 week fat burning program and I have just discovered my new favorite exercise that hits every single part of your backside & help with balance as it uses many stabilizing muscles to keep you from falling over…. the 1 leg (single leg) RDL (Romanian Deadlift).

YEEEAAAAOUUUCH!!!!

I’m also able to do 7 full push-ups in a row & am working on spiderman push ups as well. They are REALLY tough!

And here is a video on a modified way to the the spiderman-pushup:

YouTube - Modified Spiderman Pushup

Now about the nutrition….

I finally had an over 5,000 calorie cheat day followed by a over 3,000 calorie day! Well, at least a documented one because I’m sure I’ve gone over 3,000 and 5,000 before when I gained 60 lbs in 6 months last year (2006).

Here is my food journal so you can check it out.

5,115 day

3,248 day

I gained 6 lbs of water weight, but with good clean eating and lots and lots of water, I am already down 5 lbs of scale weight today. Make sure you read my post on weight fluctuation to understand how I was able to “gain” 6 lbs in 1 day!!!

I did figure out one thing that I WILL NEVER EAT AGAIN (not even for cheat meals)...

Albertson Cookies. They are EVIL!!!!!!!!!!!

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Now that I’ve shared my cheat from HELL with you …. 

Here are my exercise stats for last week:

• Official Exercise Count: 6
• Exercise Time: 6.23 hours
• Total Calories Burned: 4,657

’till next time!

~ Vilma

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(By Craig Ballantyne from the grrlathlete.com newsletter)

You want nice arms, master the pushup.

You want to pass your physical recruitment test for the police academy or military, master the pushup.

You want to push other athletes around on the court or field (within the rules, of course!), master the push-up.

You want to be mobile, athletic, lean, and sexy? Master the advanced pushup variations.

Earlier this week I showed you how to start working towards your first chin-up. Today, we switch gears from pulling to pushing. If you can’t do a pushup, start with these 3 basic steps. If you can do a bunch and want to take it to the next level, see the 3 advanced steps below.

Beginner 3-step progression for push-ups.

i) Kneeling Pushups
Start with 1 set of 8 if you are a beginner. Add 2 reps each workout for the first week, so that you are at 1 set of 12 after 3 workouts.

In the next week, add 1 set each workout, so that you are at 3 sets of 12 by the end of the week. Then try for 3 sets of 15 the next workout.

The problem with kneeling pushups is that you can only get so strong. Eventually, you’ll be able to do 15 kneeling pushups, but you still won’t be able to do a full pushup…so onto the Incline Pushup.

ii) Incline Pushups on Smith Machine
Set the smith machine bar at chest height. Stand about 2-3 feet away from the bar. Lean forward and grab the bar with an overhand grip. Keep the balls of your feet on the ground and lower your chest to the bar.

Do 3 sets of 8 repetitions per workout.

Each workout, lower the bar one notch on the Smith Machine until you get to the lowest rung. You’re almost at full pushups now!

iii) Push up Holds
But you still might not be able to do more than 1 or 2. So let’s get stronger where we are weaker - at the bottom.

From the top of the pushup position, lower your body slowly (for 2 seconds) to the bottom position.

Hold this position for 5 seconds.

Then slowly lower your body all the way to the floor, drop to your knees and then get back up to the full pushup position.

Do 3 sets of 3 repetitions of the 5 second hold.

Add 1 repetition each workout until you are up to 3 sets of 6. By now, you should be able to crank out quite a few pushups.
Advanced Pushups

Here’s a progression to build you up to the Spiderman Pushups…

i) Pushups with Your Feet on the Ball

ii) T-Pushups

iii) Spiderman Pushups

Enough reading, go watch how to do them here:

Click HERE to watch CB’s Youtube Pushup Video

Keep pushin’,

CB

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So… my 1 week off is looking more like two now. 

I’m still at my same weight (189 lbs) — have been at this weight for about 3 weeks now.  Can we say plateau …  No measurements have gone up but I haven’ t lost inches either.  I also starting to feel “softer” and I know that it’s my nutrition & lack of weights & cardio.  My BF% might of possibly went up??  I don’t know, my period this month totally kicked my butt - haven’t really had energy for nothing!  Could I possibly be falling off the wagon???!!! 

No.  I haven’t fallen off & don’t intend to. 

I received Dr. Berardi’s Precision Nutrition kit last night and am currently reading it right now.  It’s a bit different than the BFFM principles as far as carbohydrates go, but it makes sense. Eat more fruits & veggies and only eat complex carbs after you’ve earned them (ex. after you have worked out) — your muscles & body tolerate them better this way.  I will start applying the “10 Habits” in my next meal because I totally blew it for lunch!!!  And… will be entering his body transformation challenge as well which will be starting next week.

I also gotta say that these past couple of days I’ve pretty much been eating like crap.  My breakfast, snacks & lunches are ok, it’s the afternoon meals that are KILLING me & my progress!!!  AHHHHHH!!!   Last night I did clean out my kitchen (meaning, I threw away stuff instead of eating it!!!  :lol:  ) of almost all the “junk”(sorry Jav)!  I aint buying that stuff no more!!!  I already told hubby that we are going to do this together & that I won’t be buying him his junk food & snacks anymore, and he said, “OK.”

 Yeah right!  We’ll see love. 

Anyhow… I guess that’s pretty much it for my rant of the day. 

I’m planning to do a body weight circuit training workout when I get home since I won’t be able to get to the gym.

~ Vilma

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By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

One thing we have to lose from our workout mindsets is the idea of this “60-minute workout”. Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the “no time” workout excuse. To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?

Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!
In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don’t need machines or weights. You can do this anywhere!

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

If you are a beginner, do fewer reps and take longer rests.

It’s a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees…twice…before I was able to finish the circuit.You can do the circuit up to 3 times.

Another weapon in your fat loss arsenal. Now you’ll know how to train efficiently and eat effectively for fat loss.

Don’t wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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About the Author:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training

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Just finished doing 10 of these and i’m spent!!!! Here they are courtesy of Defining Edge

To perform a Burpee:

1. Begin in a squat position with hands on the floor in front of you

2. Kick your feet back to a pushup position

3. Immediately return your feet to the squat position

4. Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

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Man o man these are awesomely fun & hard at the same time.  Talk about a quick effective HIIT training when i’m pressed for time.  I think I just might start encorporating more of these into my daily life.  Will add one additional burpee every day until I reach 100.

For example… tomorrow I will at one point in the day do 11 burpees.  Once I it 100, I will start adding a push up after the plank position & then will start timing myself.

Here are some cool articles & videos:

http://www.rosstraining.com/articles/burpeeclip.htm

http://www.bodybuilding.com/fun/rossboxing2.htm

YAY!!!

~ Vilma

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Here are my latest measurements as of Saturday 09 June, 2007:

Inches lost this week: 2.25 inches

TOTAL inches lost since starting CFP: 31.5 inches!!!

TOTAL inches lost since 2/28/2007: 47.25 inches!!!

**Updated Results**
GRAND TOTAL Fat Lost: 35.70 pounds
GRAND TOTAL Lean Mass Gained: 12.70 pounds
GRAND TOTAL Weight Lost: 23 pounds

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