My 4months workout progress
13:11:00 { Fitness lifestyle, Me, myself & I, Photos of me, tips - fitness, }
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If i didnt have a few cheat meals where it happend that the last week of the month i could eat 2-3 Burger king meal the two first months i would have getting this results in shorter time. But i always go back on track. The last two months ive been pretty good with my diet when weekend comes. If i missed one workout i make sure i do it tomorrow and over weekend.
I have so much more to go, this is just the beginning of my progress. Ive done the cutting program and now i am going to do more strenghtraining so that it would be lean muscles in every angles, this is not my goal, strong is my goal!!
A lot of people in instagram asked me how did i do this the answer is:
- The first month i follow the Bodyrocktv online which is free intense workout for a short of time. They have new website now called dailyhiit.com. After just one week doing it i saw results instantly.
- The second month i follow Jennifer Nicole Lee circuit workout which is circuit training and between every strenghttraining training sets i did cardio workout for 30 sec such as jumping jacks, mountain climber, speed rope etc.
- The third month i did my own workout routine ( i did a lot of research) my workout routine was 3-4x a week cardio workout and 5x a week strenghttraining, but i divided every muscle groups. Like 3 muscle groups every day. In this month i drop weight then from 60-56 now i am 54-55kg.
- The 4th month i did mostly strenghttraining and once a week cardio and barely abs workout. But u can still see that my abs are sorts of tight because i did a little bit of planking and i always pull it in during every workout and ofcourse CLEAN EATING, ABS IS MADE IN THE KITCHEN!!!
It is very important to change your workout routine atleast every month so that the muscles and the body wont get use to it. For example you would not lift the same weight all the time to get results, because the muscles already perform that weight for 4 weeks and it know that its the same weight and workout every time. So to see results it is important to change your workout routine. If you lift 4kg doing barbell curls, then next month add one more kilo or two and do less reps. The last 2-3reps should take all your strenght, if you cant lift more than 7reps instead of 8-12 then you should take less weight. If you can lift more than 8-12 reps then you have to light weight, increase it and so on.
Not every workout works for every one and not every diet works for everyone aswell. I think it is very important before starting to workout if you never done it before to do research and find the best workout for you, unless u got a personal trainer or someone who know. Not at the right time you find the perfect workout right away, there gonna be some days you perform bad or wrong, so i always suggest to do workout in front of the mirror. In that way you can check your body poisture. It is important to do it right, its not about doing it as fast as possible when it comes to weight lifting its about slow and feel the constractions of the muscles. If you dont feel it then you do it wrong. Just find the technique!
The highlights of my progress are: MY 13 GOLDEN RULES.
- Diet ( i dont call it diet because diet is for a short of time, this is for always)- Diet is no.1 and the most important. You can do thousands of crunches, run every day, do streghnt training, BUT if you dont eat right you wont see results. It is also important to feed your body right before and after workout so called THE PRE AND POST WORKOUT MEAL WHICH IS = MINIMUM 22G OF PROTEIN + FAST AND SLOW CARBS AND HEALTHY FATS LIKE ALMONDS OR PEANUT. What you eat before workout is as important of what you eat after workout. This is only if you are doing weight lifting.
- Drink a lot of water - i know people say that you should drink minimum 2liter or something and above that is dangerous for your health etc. but if you ask any person who workout they gonna say drink minimum 3liter water per day. I dont mean drink it all up, drink little by little. The more your workout the more water you need to drink. I drink 3liter water per day and NO its not dangerous.
- Eat small meal 5-6x a day- along with diet it is important to eat every 2-3hours, smal meal but more often rather than big meal and only 3x a day. And also it is important to eat the first hour you wake up in the morning to jump the metabolism not after. I use a timer on my phone, after i ate my breakfast i set the timer 3hours and when it ring its time to eat the snack. I do this because i wake up different hours every day and this to make sure that i eat every 2-3hours.
- Count calories - to lose fat youve got to know how much is your BMR which means how much is your daily calorie intake when its at rest, how much it burns. Our body works all the time even at rest or sitting and it burns calorie without working out. To lose fat youve got to cut down your calorie intake combine with workout. If your daily calorie intake is 1800 a day then try to eat 500 less calorie and then workout for best results. Its about calorie in and out. Many people think that because its healthy food it means you can eat how much as you want with it, but thats not the way it works. If you usually eat 600 calories per meal and you start to eat healthy but because its "healthy" you eat more, cos its low calorie anyway, but if you sum it up you probably ate more than 600 calories. So it is important to count it. I use Shape up app on my phone and i add every ingredients on my meal to see how much calorie it contains.
- Low carbs after lunch - means replace the brown rice with vegetables when you eat dinner. Because you are going to sleep and our body dont need that energy while at rest, so if you eat high carbs it will RESTORE AS FAT in your body. It wont burn trust me.
- Dont eat 3 hours before bed - It takes 3 hours for the food to proper digest in your stomach, if you dont want them to store as fat then dont eat 3 hours before bed or stay awake until it pass 3 hours.
- Supplements & multivatimins - take supplements like Protein powder, protein is very important, did you know that people who dont eat enough protein look more older than they usually are? Protein is good for building those lean muscles. Multivitamins is important too, because it is impossible to get vitamins of all the food we eat.
- Stay away from alcohol and junk food - Dont go to party if you know you are going to drink alchohol and dont meet friends for dinner or coffe.
- Always bring snacks with you - when you are out for long hours make sure you have snacks with you, so that you wont go to Mcdonald and buy burger when you are hungry.
- Cheat meals is two steps further from your workout progress. If you cheat do it once a week like your favorite food for lunch, but that doesnt mean you eat cheat for 24 hours .
- Focus more on strenghttraining than cardio - cardio help you burn fat for sure, but too much cardio well not only burn fat but also the muscles that you need to build those lean muscles. Strenghttraining reshape your body to whatever you want it to be, cardio only makes you look thin and out of shape.
- KNow your fitness goal - Before working out put a picture in front of you, of what you want to look like what you want to achieve. Alot of people workout without knowing their goals. You need to know what is your fitness goals, in that way you can do the right workout to reach it.
- One day at at time - Dont skip a workout, if you do it the next day. Workout one day at a time, slow progress is a progress. Dont overtrain and dont rush for seeing results. It took you years or months to have the body you have now, it wont change in a week either.
And remember, believe in yourself, work hard, never give up you will achieve. We all have the same 24 hours make the time!! AND NO EXCUSES!!
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