31 Day ABS Challenge

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Jan 182014
 

Abs-challenge-wideThe problem with fitness challenges is that they are too challenging for the average couch potato. An example is one that I recently tried. It was a 30 day planking challenge, and you would plank for X number of seconds each day, gradually increasing the duration each consecutive day. In theory, it sounds easy, but by the 8h or 9th day, the length is getting to the point of insanity for someone that is use to sitting in front of the boob tube. I am not saying the challenge needs to be super easy, but one that can take the fatty off the couch and not discourage him/her because it gets too tough too soon.

Abs-challenge-longI tried another challenge a few weeks ago where it was also a 30 day challenge. It had a combination of crunches, leg lifts and planks every day of X number of reps/seconds. Every 4th day was a break. “Great!” I thought and implemented it with my family. After 8 days, the constant adding of reps/seconds was verging on insane once again. So, I decided to come up with a modified 30 day challenge for the not-so-fit. Don’t get me wrong – I’m not hugely out of shape. I’m a 43 y.o. male – 6′-0″ tall, and weigh 195. I am slightly overweight, but not terribly. My “ideal” weight is 180, and I would love to be back down to 175. I just feel “pregnant” when I look at my beer storage facility in the mirror. My arms/legs are skinny, comparatively. I just need to lose the gut. I know what you’re thinking – Stop drinking beer. Well, my friend, that is not an option. I must increase my physical activities as a compromise. Here is what I come up with.

Now, after this 31 days challenge, I feel I can take on a more aggressive challenge and hopefully continue on to bigger and better fitness activities. I started last night, and the first activity took a whole 3 or 4 minutes. The planking is the worst, but the leg lifts are a close second. The crunches seem to be OK for me, but we’ll see how I feel after the second break.

The rhythm I used here was to give the same repetition/seconds for three consecutive days. That way, you at least know that if you can just barely squeeze out the daily exercise on the first of the three day cycle, the following day should mentally be easier. The point of where the other challenges failed for me was because of struggling on any given day. Mentally, I knew if today was rough to hit, tomorrow was certainly going to be tougher. We’ll see if my theory pans out.

Feel free to share and share often for those that are in the same boat as I am.

 Posted by at 2:16 pm

Update to 6 Meal Eating Plan

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Jan 162013
 

meal planSo, a few days ago, I posted a rough eating plan template.  I am still working on the Excel file that I can upload for all those interested.  Subscribe (up and to the right of your screen) if you want to be notified when it is available.

So, I officially started the new eating program and menu (pulled from the Abs Book) on Sunday.  I did a weigh-in prior to starting and I was at 188.8 pounds.  My personal goal is to get to 170ish, but I would be happy at 175.  Now, today is Wednesday, and I have already dropped to 186.6.  Certainly not a ton, but I weigh myself daily and at the same time – right before I shower in the a.m.  No clothes on to affect the weigh-in, so it is pretty accurate.  From Sunday to Monday, no change.  Each day after that I dropped a pound.  I will post more results on Sunday, reflecting a full week.  I am also shooting to post the excel file for anyone who wants it.
And now, a new motivation image to share!

 Posted by at 9:14 am

6 Meal Per Day Eating Program

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Jan 152013
 

Well folks, it’s that time of year again.  Time to make those ill-fated New Years Resolutions!  Mine is re-starting the 6 meal per day eating program!  It’s awesome, and it works!

A few years ago, I bought the book ‘6 Minute Meals for 6 Pack Abs’ and read it straight thru.  It is not as much as a diet as it is as a lifestyle change.  In it, it covers all the ‘goods and bads’ of what you eat in life.  The premise is to not eat large meals, 3 times a day, but to eat smaller meals, 6 times a day.  The first time I tried it, I felt like I was eating ALL THE TIME, and I lost weight.  I dropped some 15 pounds in like 3 weeks.  I felt better than ever.  The best I had felt in a very long time.  I ended up getting the flu and that just messes up any normal eating habit.

I tried it a few other times over the years, but not with any real dedication.  Not until now.  I have myself to think about, as well as the wife…  She is also doing this, and that makes it much more important to stick with it.

So, to keep with the program better, I am developing an Excel file that tracks what we are going to be eating each week.  I did a quick one a few weeks ago, when we first started talking about doing this, and put it to use a few days ago.

 

As I said, I am working on this still and am making a few improvements. After I run with the improvements for a week, I will offer it as a free download. Stay tuned!

 

 

 Posted by at 6:22 am