Get Paid For Workouts!

This one is for all the spouses, friends and near and dear ones of your beloved who is struggling with his/her motivation to workout. I am experimenting with this scheme which I want to share with you.

I have committed to doing atleast 3 workouts per week. For every workout that I miss, I am going to pay my wife INR 5000(equivalent to US$100). That’s quite a sum for me.

So either I am going to get fitter or my wife is going to get very rich.

Since the carrot ain’t working too well, let’s see how the stick works in providing me with the required motivation to finally achieve those Six Pack Abs this year.

A new dawn

Six Pack Motivation


Update – April 20th, 2009. The stick worked very well. I have managed 3 workouts in a single week after a very very long time! My wife’s kinda sad though. No extra income this week 🙂

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Fight Procrastination Daily!

Procrastination is one habit that can hold you back from progress in any field. It is also very disastrous on your health. If you don’t get enough workouts than the whole point of exercise may be fruitless. I found this very useful post on 7 tricks to fight procrastination. Check this out. It’s pretty helpful!

Find Something New Today!

A Fit Body is the result of a fit mind. Over the past one year I have realised that the days my mind is bubbling with passion, i tend to have a great workout, superb diet and overall a fantastic day. Hence it is extremely important to have constant motivation.

One of the ways to do this to constantly seek new sources of information, books, blogs, websites etc. Every time one of these things catches my fancy, i’d like to share it.

I recently came across this blog by a self confessed “Passion Freak”. Check it out I am sure you’ll come home more enriched!

Find Something New Today

“One Step Backward,Two Steps Forward” – The basic tenet of Weight Loss

Over the past one year that I have seriously training, or rather seriously trying to train, I have realized that I am lacking that one skill which is making all the difference to my efforts. This one skill is applied honestly can change your results dramatically. The key word here is “consistency”. I need to give credit to the MuscleHacker – Mark Mcmanus for this idea. I read it in one of his newsletters.

Without sounding too preachy, I want to state that if had consistently worked out, pushed myself for those 3 workouts per week, pushed myself to have reasonably clean diet, I perhaps would have got better results.

But there is also an another set of rules, which each one of must also understand and that is Excellence versus Perfection. The credit for this one goes to my idol- Robin Sharma. Try to be excellent in whatever you do, your workouts, your rest, your diet. But don’t beat yourself down if you are not perfect. No one’s perfect. The only key to progressing onwards on your fitness journey, is to realize that your growth will never be perpendicular or linear. It’s always going to be one step backwards and two steps forward. What you need to realize is that one step backward is the foundation for leaping two steps forward.

Keep pushing yourself consistently. Don’t be worried about being too perfect. Just be excellent in whatever your do.

Strength Training – Week 1 update

This is what week 1 of my Strength Training program looked like. Two workouts this week. Ideally should have done three.

Workout A
BB Squats – 10lbs – 5/5/5
Bench Press – 10lbs – 5/5/5
Power Clean – 10lbs – 5/5/5
Push Ups – 3/2/1
Rev Crunches – 12/12/12

Workout B
BB Squats – 15lbs –5/5/5
Ov.head Clean – 15lbs –5/5/5
Deadlifts – 45lbs –1×5
Pushups – 5/0/0
Prone Bridges –2x 30secs

My starting measurements are as below

Shoulders : 44 inches
Chest : 37.5
Left Bicep : 13
Right Bicep : 13.25
Abdomen : 37.5
Waist : 35
Left Forearm : 10.75
Right Forearm : 11
Left Thigh : 19.75
Right Thigh : 20
Left Calf : 14
Right Calf : 14
Body Fat Percentage
: 16%

I think what’s the most interesting part about this program is that its starts of relatively easy thus smoothing the individual slowly and steadily into the program. The initial workouts start of with an empty bar in fact. I started off at 10 pounds because I have been working out in the past and I thought I could make do with some headway. The timings of these initial workouts are also pretty small 15-20 minutes. Slowly but surely, as one starts making progress, the workouts will start getting longer and tougher but what this ensures is that your body is also gearing up on regular basis to handle more weight. The key foundation of this program is the principle of progressive overload. This keeps you from following the same workouts and hitting a plateau very soon. Now I am not saying that you are not going to hit some plateaus here. Eventually there may be some stalling along the way, but there is specific guidance on how to handle these situations as well.

Keep following my progress and I will keep you updated.

And for all you lazy chums like me, who think they have no time to work out, just take a look at this picture.

President Obama_Six_Pack_Abs

President Obama

_
If you can be the president of the US of A and have this kinda body, you and I got no excuses. This is a great motivating factor for me. I am sure it will be one for you guys as well!

How to calculate your Body Fat Percentage

One of the most important ways of calculating your progress when you are on a fitness program is to know how to calculate your Body Fat Percentage.

Anyone who has been on any sort of a diet or an exercise program knows how frustrating it is to step on the scale after a week and see no change at all. But one should not fret. There are some things that a weighing scale cannot accurately measure and that is the small changes in your Body Fat Percentage.

Weekly monitoring of your Body Fat Percentage is a surefire way to keep oneself motivated.

Learn How to Calculate your Body Fat Percentage here.

My Six Pack Journey – Week 2 roundup

Hey Folks,

It time for a lookback at week 2.

I had promised to improve upon my performance in week 1. I believe I have. Perhaps not so much as i would have liked but definitely better than week 1

Nutrition – again was probably something at par. So perhaps here i would again rate myself at 2/5.

Cardio – This was perhaps my greatest improvement over week 1. Last week I didnt get any cardio workouts. I was determined to change this somehow during this week and i sure did. Had two cool cardio workouts. One of them manufactured out of a dance party. Adversity turned into opportunity. Check out my post on Day 12. 4/5 rating here. Didnt do any intervals. Can you consider dancing as an interval workout. Pehaps you can, but still i would go for the full rating here.

Weight training – Here i had kept up the enthu during the earlier part of the week. Got through 1 workout early in the week. But somehow didnt keep up during the rest of the week .

Motivation – Have been working on this throughout the week. I somehow tend to believe that this is perhaps the most important part of getting fit. Whenever i require motivation, as you would know by know – I revert to my favourite author – Robin Sharma

There is this particular book from Robin Sharma called Daily Inspiration. This book has got 365 days of inspirational quotes. I keep this book along with me and make it a point to read it atleast once during the day. It keeps me filled with inspiring thoughts throughout the week. Daily Inspiration really helps you with thought provoking insights and helps you to keep your batteries charged all day long.

And i sure did make the most of in week 3. Check out my next post for my exploits in week 3. I am also going to post some pictures. That should give us some idea of the progress still to be made.


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