Body Weight Squat
- 10
Squat
- 45 lbs: 20
- 75 lbs: 10
- 100 lbs: 5
- 120 lbs: 5
- 140 lbs: 3,3,3
Bench Press
- 45 lbs: 15
- 60 lbs: 5
- 70 lbs: 3,3,3,3,3
Sunday, June 10, 2012
Workout Log: Sunday June 10, 2012
Friday, June 8, 2012
Workout Log: Friday June 8, 2012
Stretching
- 5 minutes
Squat
- 45 lbs: 15
- 75 lbs: 10
- 100 lbs: 5
- 120 lbs: 5
- 140 lbs: 3
- 165 lbs: 1 *failed at 2nd rep
- 142.5 lbs: 3,3,3 *my left leg start to kill me again.
Bench Press
- 45 lbs: 12
- 60 lbs: 5
- 70 lbs: 3
- 80 lbs: 3
- 75 lbs: 5,3,2,3
- failed on 3rd rep, 3rd set
Deadlift
- 75 lbs: 10
- 100 lbs: 10
- 140 lbs: 3,3,3
Push Up
- 10
Thursday, June 7, 2012
Wednesday, June 6, 2012
Cooking: Omelet Breakfast Recipe
Recently, I start my day with omelet for breakfast. Omelet is so easy to make and tastes so delicious. I try different ingredients and they turn out good. Sometime I want to eat cheesier, so I add some cheese to omelet and let it melt a bit. I like cheese smell.
My husband does not want to have any carbohydrate in the morning, so he prefers to have omelet in the morning. I think it is a good breakfast high in protein.
Recipe for my omelet
- 1-2 eggs large
- small onion,, chopped (can less or more)
- tomatoes, chopped
- mixed vegetable (frozen or coleslaw)
- light soy sauce 1 teaspoon for 2 eggs
- black pepper to taste
- pepper
- some meat
Preparation
- Heat the pan and pour oil
- Cracked eggs and then beat it in bowl with wire whisk or fork.
- Add light soy sauce, chopped onion, chopped tomatoes and pepper.
- Pour mix ingredients to the pan and reduce heat to medium. Adding meat on top of egg and then cooking one side until dry and loosened from surface.
- When egg almost done, roll it and serve with black pepper on top.
Tuesday, June 5, 2012
Monday, June 4, 2012
Diet and Exercise Tips for the Extremely Busy Person
I used to preach to people about no matter how busy you are, there is always time for exercise. While many people may still agree with that statement, I have to somewhat disagree. It was easy for me to say "no excuses" when it came to fitness - that is until I ended up working two jobs (one full-time, one part-time) as well as freelance work. When my time isn't taken up with work, I have to split my free time between family and friends. It seems that 24 hours a day is never enough!
However, I started putting on weight that I had dropped earlier in the year and I stopped exercising completely. My energy level had decreased and I feel like a big slouch. I finally put my foot down and made a plan to eat healthier and get fitness in any way I can. Below are some of the steps I am taking to reclaim a healthy lifestyle.
1. Eat 3 Meals and Still Lose Weight
I sit all day at work, yet I find myself starving at breakfast and lunch. Starvation isn't good when you're not prepared. I took the easy way out and grabbed meals at fast-food places nearby work. Believe me, after a few weeks, I was noticing the effects of constantly eating out. Now I prepare my breakfast and lunch in the evenings. I stick to protein and vegetables, cutting out the bad carbs. I pack my meals in food containers and warm them up at work. By cutting out the bad carbs (white flour, sugar, any processed food) I worry less about fat and calories.
2. Fitting in Exercise
When you're on a tight schedule, making it to the gym is near impossible. It's one of the last things you want to do after a long day. Getting up extra early to go takes a lot of motivation. I've decided to work out at home for 30 - 45 minutes on the evenings that I do not work. I perform interval training because the exercises are effective and combine resistance training with cardio.
On the evenings that I have free but still need to work from home, I set the timer on my phone for every 5 or 10 minutes. When the alarm goes off, I perform a set of exercises such as push-ups, squats, or walking lunges. I get in a workout while I am getting my work done.
As you can see, when you hear there are no excuses when it comes to health and fitness, it is true. It may seem difficult but it can be done. Make the commitment and you'll be amazed at the results you can achieve.
Article Source: [http://EzineArticles.com/?Diet-and-Exercise-Tips-for-the-Extremely-Busy-Person&id=7102436] Diet and Exercise Tips for the Extremely Busy Person
However, I started putting on weight that I had dropped earlier in the year and I stopped exercising completely. My energy level had decreased and I feel like a big slouch. I finally put my foot down and made a plan to eat healthier and get fitness in any way I can. Below are some of the steps I am taking to reclaim a healthy lifestyle.
 |
| Bad Carbs |
1. Eat 3 Meals and Still Lose Weight
I sit all day at work, yet I find myself starving at breakfast and lunch. Starvation isn't good when you're not prepared. I took the easy way out and grabbed meals at fast-food places nearby work. Believe me, after a few weeks, I was noticing the effects of constantly eating out. Now I prepare my breakfast and lunch in the evenings. I stick to protein and vegetables, cutting out the bad carbs. I pack my meals in food containers and warm them up at work. By cutting out the bad carbs (white flour, sugar, any processed food) I worry less about fat and calories.
2. Fitting in Exercise
When you're on a tight schedule, making it to the gym is near impossible. It's one of the last things you want to do after a long day. Getting up extra early to go takes a lot of motivation. I've decided to work out at home for 30 - 45 minutes on the evenings that I do not work. I perform interval training because the exercises are effective and combine resistance training with cardio.
On the evenings that I have free but still need to work from home, I set the timer on my phone for every 5 or 10 minutes. When the alarm goes off, I perform a set of exercises such as push-ups, squats, or walking lunges. I get in a workout while I am getting my work done.
As you can see, when you hear there are no excuses when it comes to health and fitness, it is true. It may seem difficult but it can be done. Make the commitment and you'll be amazed at the results you can achieve.
Article Source: [http://EzineArticles.com/?Diet-and-Exercise-Tips-for-the-Extremely-Busy-Person&id=7102436] Diet and Exercise Tips for the Extremely Busy Person
Friday, June 1, 2012
3 Weight Training Exercises To Get You Ripped Fast
There is an obesity problem in the country, but there are also a lot of people looking at weight training exercises. Weight training exercises are the ones that will give you the muscles that you have been looking for. It is not surprise that everyone wants to learn which weight lifting exercises will be the ones that will get those muscles here fast. After all who has time to waste when you have a beach to go to this summer? You need those muscles here as soon as possible so that when you wear a sleeveless shirt you attract attention for the right reasons.
Work All Of Your Body
When you are starting a weight training routine, you must make sure that you work out every muscle in your body. If you work your arms you will be strong, but if you have no definition on your legs and torso you will just be the strong fat guy. Because that is not something you want to be known as, you should start working your lower body. Lunges and squats are perfect to building your lower half. You should also listen to your personal trainer when doing squats because there is a small risk of injury if not done right.
Upper Body
The upper body is very important when doing weight training exercises. That is because the upper body is the first thing that people see when you go to the beach or wear less clothing in the summer. To get the most muscle buildup in the upper body you should try pull ups. A lot of people think that pull ups work the arms only, but the fact is that you are working arms, back and forearms. If you are just starting pull ups may be difficult, but given a few days you will do them without a problem.
Weight Lifting
Weight lifting exercises should be a part of your routine. Free weights when done right can build muscle and strength fast. There really are not that many exercises that are as effective as free weights. You should take your time with them, because they are exercises that you do not want to rush through. Weight training exercises may feel a bit difficult at first, but if you have a little patience you will be building big muscles in no time. That should be your goal and it is an achievable one.
Article Source: [http://EzineArticles.com/?3-Weight-Training-Exercises-To-Get-You-Ripped-Fast&id=7113613] 3 Weight Training Exercises To Get You Ripped Fast
Work All Of Your Body
When you are starting a weight training routine, you must make sure that you work out every muscle in your body. If you work your arms you will be strong, but if you have no definition on your legs and torso you will just be the strong fat guy. Because that is not something you want to be known as, you should start working your lower body. Lunges and squats are perfect to building your lower half. You should also listen to your personal trainer when doing squats because there is a small risk of injury if not done right.
Upper Body
The upper body is very important when doing weight training exercises. That is because the upper body is the first thing that people see when you go to the beach or wear less clothing in the summer. To get the most muscle buildup in the upper body you should try pull ups. A lot of people think that pull ups work the arms only, but the fact is that you are working arms, back and forearms. If you are just starting pull ups may be difficult, but given a few days you will do them without a problem.
Weight Lifting
Weight lifting exercises should be a part of your routine. Free weights when done right can build muscle and strength fast. There really are not that many exercises that are as effective as free weights. You should take your time with them, because they are exercises that you do not want to rush through. Weight training exercises may feel a bit difficult at first, but if you have a little patience you will be building big muscles in no time. That should be your goal and it is an achievable one.
Article Source: [http://EzineArticles.com/?3-Weight-Training-Exercises-To-Get-You-Ripped-Fast&id=7113613] 3 Weight Training Exercises To Get You Ripped Fast
Subscribe to:
Posts (Atom)