StartBeingFit » Body for Life

I took the weekend off. Sort of.

Tyson — Mon, 11 May 2009 19:57:43 +0000

This weekend I was human. I stumbled a little bit on my diet and I didn’t do anything that I could consider “exercise”. It happens. Am I going to dwell on it? Nope! I was back at the gym today and picked right back up where I left off on Friday. I feel the key to a healthy lifestyle is to give yourself some leeway once in awhile to enjoy some foods you probably normally wouldn’t eat. This weekend, it was about having a burger and milkshake with my family in celebration of my daughters birthday. It was nothing major, but still not my usual choice of food. If I allow myself a diet “cheat” day once in awhile, I am less likely to binge or go completely off my diet all together.

In other news, Men’s Health reported today that a new study from the European Congress on Obesity states that the main reason Americans are much heavier than we were 30 years ago is that we eat too much—not that we exercise too little. Well duh! Did someone seriously get paid to perform this study?? If so, do they need anymore done? The main key to any successful weight loss has always been a proper diet. Eat clean, eat lean, eat often, and maintain portion control. Add some exercise into the mix and you will accelerate your results.

Also wanted to point out that I started Phase 3 – Week 2 today; Chest and Back. What a great workout this was! I left purely exhausted but happy. As I near the end of my P90x journey, I have begun to think about the next step. Should I get P90x+ or Tony Horton’s One on One? I might also go back and do Body for Life for a few months just to change things up a bit. Anyone have any suggestions?

Its time for a change!

Tyson — Tue, 17 Feb 2009 15:21:28 +0000

I have done the Body for Life program for 2 months with awesome results. On January 1st I was 185 pounds and 15.4% body fat. At the time of this writing I am down to 177 pounds and 12.4% body-fat. You are probably wondering why the need to change since I am getting fantastic results. That’s easy. I get bored doing the same workouts over and over again. I could easily take the BFL for another month and then start P90x but I am getting married at the end of April and I really want to get the accelerated results that I think I can get from P90x during the next 2 months. My fiancee and I bought P90x last fall and did the first phase of it. Because of time constraints in our busy schedules, we shelved it and both went about doing our own thing at a time that fit our schedules better. That was when I started the Body for Life program. The results we saw from the first phase of P90x were awesome! This time around I took before pictures which I hope to post tonight. A few days before the wedding, I will be taking some “after” pictures. It wont be the full 90 days but I would rather take them before the wedding. We are going to Jamaica for our honeymoon and I don’t plan on sticking to the workout program while I am there!

Nutrition and Fitness Update – 2/07/09

Tyson — Mon, 09 Feb 2009 00:00:28 +0000

If you have any questions about the workouts that I did or the nutrition for that day; drop me a note and we can discuss.

2/01/09 – Sunday is my rest and cheat day and I did exactly that. No exercise or nutritional logs for this day.

2/02/09 – Body for Life Upper Body workout.
- Total calories eaten – 2242
- Total calories burned – 205

2/03/09 – Body for Life Cardio
- Total calories eaten – 2011
- Total calories burned – 400

2/04/09 – Body for Life Lower Body workout.
- Total calories eaten – 2460
- Total calories burned – 253

2/05/09 – Body for Life Cardio
- Total calories eaten – 1924
- Total calories burned – 350

2/06/09 – Body for Life Upper Body workout.
- Total calories eaten – 2365
- Total calories burned – 691

2/07/09 – Walking with the dog
- Total calories eaten – 1292
- Total calories burned – 150

This weeks weight has stayed at 177 but my body fat is down to 12.3%. That an increase over last week but still down overall. I am not sure why my body fat is flucuating but I am happy to see that the spike is still below the threshold. I have decided that I will do 3 more weeks of Body for life and then start the P90x. I have done about 2 months of Body for Life now with great results. I have 3 more months until me wedding which will work out perfect for P90x.

Body for Life – Cardio

Tyson — Tue, 13 Jan 2009 20:21:18 +0000

Today marked the first day that I officially did the Body for Life cardio program. Except for the small asthma attack I had at the end, it was pretty awesome. Typically on my cardio days I do 30 minutes of interval work; low intensity/high intensity stuff. The Body for Life program is a bit different. I have listed the official program below but its basically an interval system that consists of two gradual climbs that result in two high intensity peaks.

Now I do cardio at least 3 times a week and usually push myself pretty hard but by the time I was done with this, I was sweating pretty good. I am definitely looking forward to doing more of this in the future.

Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minute 20 cool down to Intensity Level 5 for one minute.

BFL Week 1 – Day 5

Tyson — Fri, 09 Jan 2009 04:20:45 +0000

I had a meeting run into my lunch hour today which caused me to be late for the gym. Even though I had nothing scheduled for afterward I still felt really rushed and I hate that feeling. Combine that with a temp of about 65 outside and it was really hard to be motivated to go. The good news was that the gym was relatively quiet except for the die hards. I managed to make it through the workout at a good pace and left feeling pretty accomplished.

Incline Presses – 12,10,8,6,12
Incline Flys – 12
Cable Rows – 12,10,8,6,12
OverHead Pull Downs – 12
Military Presses – 12,10,8,6,12
Standing Barbell Row – 12
Preacher Curls – 12,10,8,6,12
Isolation Curls – 12
Tricep Push Downs – 12,10,8,6,12
Overhead Tricep Extensions – 12

Today’s food intake

7am – Protein Shake with banana and peanut butter
10am – piece of cheese and banana
1pm – can of tuna over salad with a small cup of yogurt
4pm – 2 tablespoons of peanut butter
7pm – chicken and potatoes