For all females getting in shape

For the sake of many females who are looking to get in shape I am using myself as a human ginnypig.

So far, one conclusion I have is that I am not so sure about “No Pain No Gain” anymore. I think “No commitment No result” is more appropriate. Why you might ask.

If you’ve been following my mindless mumbles. You will know that I am on this 12 week program. I am currently almost at the end of week 3 and is following the workouts as planned, upping the weights in almost every exercise. The only thing I adjusted was the commitment of not taking supplements. Simply, I was in too much pain to push and pull after each session. So I started taking a Whey Protein shake after my weight lifting sessions, and the muscle pain is non existence. Seriously. You might be thinking, ah she is not lifting heavy enough.

Let me firstly remind you that I am 160cm tall and 126lbs here are my records just for a couple of moves:

Lower Body  

Week 1

Week 2

Week 3

Warm up

Set 1

Set 2

Set 3

Warm up

Set 1

Set 2

Set 3

Warm up

Set 1

Set 2

Set 3

Bar Bell Squat

Bar x 12 reps

20lbs x 12 reps

25lbs x 12 reps

25lbs x 12 reps

Bar x 12 reps

30lbs x 10 reps

35lbs x 10 reps

40lbs x 10 reps

Bar x 12 reps

40lbs x 12 reps

50lbs x 10 reps

50lbs x 10 reps

Stiff legged deadlift

30lbs x 10 reps

60lbs x 12 reps

60lbs x 12 reps

60lbs x 12 reps

40lbs x 20 reps

70lbs x 10 reps

70lbs x 10 reps

70lbs x 10 reps

40lbs x 20 reps

70lbs x 12 reps

80lbs x 12 reps

80lbs x 12 reps

As you see, I am no joking when I said I was lifting heavy. And remember the Bar on the Bar Bell Squat rack thing at the gym is @ 45lbs a piece and add on the extra plates. (please can someone reconfirm that the bar is indeed 45lbs or not!!!!)

So what I am doing today (upper body again which involves unassisted dips) and tomorrow (lower body and leg press again!!!!) is I will do my work outs and NOT TAKE MY PROTEIN SHAKE. I want to experience the difference in the level of pain discomfort and how different my energy plus overall well being level will be like tomorrow to reconfirm if I am going to recommend Protein shake it to you guys!

Stay tune and stay strong!
Singing off for now.
Cuppypowers
xxxxx

Whey Protien and Muscle Pain

My post from yesterday has bring me to today’s post. Natural supplements. My body obviously does not like the diary that I have been consuming and I have a change of heart. I am tempted to use a Whey Protein shake as a after workout supplement. The main reason is that I have now completed the first week of my new workout program, and I can tell you that I am in pain. I had to resort to deep heat rubs, hot baths with salt and a pain killer on this Sunday when I went out to a wakeboarding trip with my man and his friends… here is what I have been doing

Monday Bench Press Bent Over Barbell Row Dumbbell Shoulder Press Skull Crushers Barbell Curl	3 Sets 10reps x 20lbs 10reps x 50lbs 10reps x 20lbs (each hand) 10reps x 15lbs (each hand) 10reps x 40lbs (1set) 10reps x 30lbs (2sets) Above does not include a warm up set
Tuesday Barbell Squat Stiff Legged Deadlift Leg Extension Lying Leg Curls Standing Calf Raise Exercise Ball Crunches Lying Leg Raises	3 Sets 12reps x bar+20lb plates 12reps x bar+25lb plates 12reps x bar+25lb plates (the bar is @ 45lbs I believe?) 12reps x 60lbs 12reps x 50lbs 12reps x 50lbs 12reps x 40lbs 15reps 10reps

 Anyway, I hope you get the idea. I will not bore you with the details (more than happy to share it if you are interested). On Sunday after my weakboarding session in the morning I went to the gym to do my lower body work out, which included 3sets of 100lbs Leg Press. I felt that I needed to give something to my body to help it recover, since I will be back in the gym the next day…

I then turned to my boyfriend and asked him if I could have a Whey protein shake. He give me a dose which I drank immediately after my workout. Today, I will be 100% honest with you. I am in minimal pain (I won’t even call it pain, it’s just a slight discomfort) but my legs do feel “weak”.

I have always been a skeptic with weight training supplements, I personally used to believe that REAL FOOD is much better for you and sport supplements users has brought into the marketing scam that they pump out to mainstream media.

I am revaluating my option with regards to taking supplements. As you see with my log above. They are not miniature weights for a 160cm 126lbs Asian Female. I am being realistic and asking myself, how can I do the workout and give it all I can without supplementation? I will let you know if I do go ahead with adding supplements to my current plan and what I thought of it!

12Weeks workout Program to build Strong muscles and Sexy Curves

Decision made.

I have been finding it hard to decide which program I want to do for the next 12 weeks and I finally settled for a program that promise by doing 30-45 mins of intense weight lifting (with reasonable eating habits), it will give me Sexy Muscle and Curves

I am going to use myself as human Ginny pig and see if it delivers. For those who has been following my journey will know that I take my workouts very seriously. I am either IN or OUT, I don’t do “I will try”. The only quirk about me is my diet. I do not follow conventional/ body building diet recommendations, it does not work for me.

What I hope to achieve in this experiment/ program is to show the ladies who are reading,

·         what kind of results you can expect from lifting heavy, without the help of supplementation at all, but eating a large quantity of meat

·         I hope I will gain shape on my shoulders, arms, and better defined abs. I am pretty happy with my legs and bottom, I am hoping they will not gain too much bulk.

·         I plan to stick in 1 INSANITY and 1 BODYCOMBAT class a week as my cardio workout that would be all

·         I will take before and after picture to let you all see how I am getting on

That’s the plan, but I am thinking about switching things up for the cardio in week 5 and week 9 as the weight lifting gets intense.

What do you think? Have I missed out anything that I need to consider?

Singing off for now

Cuppypowers

Xxx

P.S. I hope you will enjoy looking at the BodyBuilding.com website, I have found a lot of helpful videos and tips on there. Also I want to share with you that I am not a beachbody coach member, so I do not benefit from your shopping at the link I have provided for INSANITY.

A long lost friend

My day 24 of P90X LEAN calls for Kenpo X.

It made me think of my long lost hero Billy Blanks. He was probably one of the first people to start off the hype for Boxercise. Also my hero who helped me to get in shape during my lower and upper sixth, gearing me up for hitting the gym when i started at university.

I got Billy's Taebo Challenge a while back (like 2 years ago) in one of my many attempts to try to start working out again.... but you guessed it; that never happened.

Since I am missing my cardio so much and I think i need to kick my Kenpo effort up a little bit more, I decided to go with a pro and instead of doing my Kenpo X, I did my Taebo Challenge. I have to say that i was a little disappointed with the work out. Even though it was suppose to be a challenge, i enjoyed his much older work out video . It was not so much of how the videos were filmed, but it was the intensity of the workout itself. Having said that, I still do recommend anyone doing the P90X to substitute the Kenpo for a boxercise pro to shake things up a little bit!!!

The clip is from one of Billy's older work outs. 

Do check out his site, if you are new to boxercise, his work out are pretty easy to follow and he is a great starting point if you are considering picking up Bodycombat. Billy will allow you to get familiar with the different terms used in boxercise TaeBo will definitely get your sweating. If that is what you are looking for. 

BRING IT PEOPLE

Signing off for now.

Cuppypower!

xxxx

Spinning - missing the cardio

I went to my extra cardio class today. Spinning. If you asked me if i like spinning 2 months ago, i would have said no way.

Now that I am doing P90X, my view has changed completely. I actually miss my spinning classes!!!! I miss the fact that it makes me drip with sweat, and that i feel like i have really melted some fat off!!!!

How is your day going my curious reader? How are you spending your day? Burning the fat? Challenging your body to the max? Are you curious about how far and how fast can you push your body to go?

Signing off for now.
Cuppypowers
xxx

Day 7 of P90X - my way

Day 7

Hello everybody, It is day7 of my P90X program, it’s been going great so far I am not in much pain at all. P90X is not as scary as it sounds, at least for the LEAN version.

After training according to P90X LEAN which consist of :
Day 1.Core Synergistic
Day 2. Cardio X
Day 3. Shoulders & Arms, Ab Ripper X
Day 4. Yoga X
Day 5. Legs & Back, Ab Ripper X
Day 6.Kenpo X
Day 7. Rest or X Stretch

The above 7 days will be repeated for another 2 weeks. I did the following instead of the P90X LEAN

Day 1.Core Synergistic
Day 2. Cardio X
Day 3. Shoulders & Arms, Ab Ripper X
Day 4. Skipped the Yoga X (my bad)
Day 5. Legs & Back, Ab Ripper X
Day 6. Spinning + Kenpo X
Day 7. Body Combat + X Stretch


The reason why I added the Spinning and the Body Combat into the P90X program is that the cardio that has been placed within the training routine is not intense enough for me. I do not break out in a sweat when I do them. For Example. I did Spinning class at the gym at lunch time and did Kenpo X after work. In theory, I should find Kenpo X to be quite challenge to complete since I already completed a workout at lunch, but I completed the work outs and woke up this morning with minimal amount of muscle pain. So I decided I felt energized enough to go to my regular Body Combat class where I had an amazing time and sweated it out for the 2^nd time this week, following the Spinning which I did yesterday. I shall go home tonight and do my X Stretch and my plan for the next couple of week will be as follow:

Day 1.Core Synergistic
Day 2. Cardio X
Day 3. Shoulders & Arms, Ab Ripper X
Day 4. Hatha Yoga at the gym (instead of Yoga X)
Day 5. Legs & Back, Ab Ripper X
Day 6. Spinning + Kenpo X
Day 7. Body Combat + X Stretch

By replacing the Yoga X with HATHA Yoga at the gym, I hope that I will be able to commit to 1hr of yoga a week, like the P90X has designed the program. The benefit is there will be an instructor on hand to help me and that once I step my feet into that studio at the gym, there is no turning back! ( I do not like yoga, i have tried it before and found the exercise to be too slow and very very very painfull!!!! However, I have no intention of give up and it. I am committed to do the P90X as close to the original version as possible.)

I think i want to add a mental note that, i feel if i were to just stuck with doing the Kenpo X and Cardio X alone and if I did not see result after 90 days, I would be very disappointed and cheated on myself (when I know for a fact that the cardio exercise intensity was nowhere near where I am used to..) Moreover, I think it would be rather unfair to the program and Tony for coming up with the program which I am sure is effective to many people out there.

All of the above might change in Week 4 where the P90X program will be changing. I can not wait!!!!

Sorry for being so long winded, hope to hear from you soon
Signing off for now.
Cuppypowers
xxx