Achieving Six-Pack Abs: End of Week 1

The 27th of September is the date I started my weights, abs, and back routine for my Achieving Six-Pack abs goal.

So I felt that I should come in here at the end of Week 1 and talk about how I'm feeling and how things went etc.

Even with some rainy weather I managed to get all my workouts in. My separate running goal is to run 5 times a week but I was only able to get out 3 times with the weather. However, I still got my distance in by just doubling up on the days I was able to go out.

I have to admit that I was exhausted at the end of the week. My body was ready for a break by Thursday/Friday but I still had HIIT to do on Saturday morning. I'm hoping that I don't feel as tired by the end of next week, which will mean that my body is getting stronger.

My ab muscles are getting firmer to the touch but there isn't any real noticeable difference in appearance. Actually, right after a workout my abs look superb but then go back to "normal" an hour later or so. Then again, it's only been a week. There should be some weight loss by the end of October.

Overall I'm enjoying myself and enjoying how, not only my abs and back, but also the rest of my body is responding to this new regimen.

Achieving Six-Pack Abs: Weight Routine

Hey, if she can do it I sure can!

This weights routine in my Achieving Six-Pack Abs program is going to be broken up into, initially, 12 weeks. Once the first 12 weeks are over I will re-evaluate what I've done.

I took some advice from Google+ and looked on bodybuilding.com. They have a segment that is called "The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!"

The name is kind of cheesy and infomercial-ish but the information is really interesting. I plan to do this 12-week program without a gym membership and without taking any supplements. The website recommends all these powders and things that will help burn fat quicker etc. 

However, I'm really picky about what I put into my body and I doubt most of that stuff is vegan. Plus, I don't have a gym membership and don't want to purchase one. So I will have to tweak some exercises by making them body weight/free weight friendly.

The main overview of the program is to lift heavy weights. Starting in weeks 1-4 you perform 3 sets of 8-12 reps for each exercise. Meaning that if you can do more than 12 reps, you need to add more weight and alternatively if you can't do 8 reps you need to take off some weight.

In addition, there is a part of the program called "Stubborn Fat Protocol" which is just a fancy way to say HIIT (high intensity interval training). I plan to do 10-15 minutes of HIIT followed by 15-30 minutes of low-intensity cardio. During weeks 1-4 I will do HIIT twice a week.

On days that I can't run (because of weather, for example) I will incorporate some of the ZuskaLight videos or anything else I find on the web that allows me to do HIIT inside the house.

I also would like to keep up my running endurance. So once or twice a week I will do a normal long run. So anything up to an hour and more. I haven't decided whether I will focus on distance for those runs or not yet.

So here is what a typical week will look like for the month of October:

Monday -- weights upper body, abs, back exercises 

Tuesday -- weights lower body, long run

Wednesday -- HIIT, abs, back

Thursday -- weights upper body, long run

Friday -- weights lower body, abs, back, some kind of run

Saturday -- HIIT

Sunday -- REST

To give some examples of the types of exercises I will do for the upper body here's a list. 

I will be doing modified versions (again, so they are body weight/free weight friendly) of:

• bench press
• bent over barbell row
• dumbbell shoulder press
• skull crushers
• barbell curl
• dips
• pull ups (reverse row instead)
• lateral raises
• tricep push-downs
• cable curls

After the first week, which will be October 7th, I will post a reflection post. Then I will post after each month. The next abdominal picture for my photo diary will be on October 31st. So I hope to have some improvements!

Back Exercises

In the post Acheiving Six-Pack Abs I mentioned that I also planned on working my back more than I have done in the past. 

This is just so I maintain good posture and balance in my body. I don't remember where I read it but somewhere online I read that when working the abdominals it is also imperative to work the back. It makes sense to me!

The back is also another muscle group that I've neglected in the past. So I'm hype about finally working it out. Of course I will continue to work my legs and arm muscles as well.

These exercises focus on the lower and upper back and are pretty basic. I figure I can start out slow and then increase intensity. I definitely do NOT want to injure myself.

Please check out the She Knows website for more detailed information about the exercises.

1) Dumbbell Single-Arm Overhead Squat -- I have never done this exercise before

2) Dumbbell One-Point Row -- I've done this one and it's challenging because I'm not flexible at all in my lower body

3) Lat Pullover

4) Back Extensions -- These are fun because you can really feel the muscles in the back working

5) Dumbbell Bent-Over Row -- Oldie but goody

The rest of my weight training schedule I probably won't "plan" exactly. I don't want to get bored with the exercises. So I plan to do a bit of browsing on youtube and other fitness sites and just pick and choose as I see fit. If I find any truly interesting or super challenging ones I will share them on the blog.

However, the ab and back exercises I'm going to stick with exactly until I need to increase intensity.

Six-Pack Abs: What I'm Starting With

Okay, so I've decided to create a photo diary. I won't be starting the workout program I detailed in Achieving Six-Pack Abs until October but these will be the first official photos.

I will take photos every month but will only post on the blog every 2 months. I just don't think there will be much of a difference month-to-month and I don't want it to get boring.

So here goes...no laughing! This is the first time I have put myself out there on this blog and it's nerve-wracking.

As you can see I think I was pretty accurate in guessing my body fat percentage (24-26%) from the AthleanX website. I want to achieve 18-20% body fat in 9 months. The majority of the fat on my body is around my abs (and my arms to a much lesser extent).

My abs are the part of my body that consistently annoy me. Then again, I hardly ever (as in never) work my abs like I work my legs or my arms. So this will definitely be challenging but I'm excited to see what I can accomplish!

Achieving Six-pack Abs

I believe I have found the right mix of exercises to get me my 6-pack abs! Obviously I will be doing this in combination with:

1) Losing weight 

I don't really need to but I do need to lower my overall body fat percentage a bit so that my abs can be seen. I realize that it is impossible to target specific parts of my body to lose fat. So this will be an overall fat loss for my entire body. 

I found this website that is pretty useful if you want to roughly gauge how much body fat you have without buying those expensive fat measurement tools.

According to this website (called AthleanX.com) I have a Body Fat Percentage of : 24 – 26%

"This body fat percentage is considered the low range of average for women in many body fat charts.  At this level a woman is generally considered to look slim, but not too skinny.  Curves in the hips, thighs and buttocks will be apparent at this range."

To get my 6-pack I want to reach a Body Fat Percentage of: 18 – 20% 

"The 18 – 20% body fat range is a more reasonable target range for women who are after that ‘athletic’ look because it’s easier to maintain than the higher levels.  This body fat range is the one that’s most associated with a killer bikini body! At 18 – 20%, you can still see strong ab muscles, but the six pack may not be as defined.  While there’s a small amount of fat on the hips, thighs and bum it’s not very noticeable.  Many women reaching for higher levels of fitness prefer this look since it retains some curves."

Definitely go to the website if you want to read more about these different ranges. I chose this range because it seems like the more realistic goal for me, a normal person, who is not a professional athlete. 

 2) Lifting more weights in general. 

Weight training has always been secondary to my running. But since I'm not officially training right now I want to make weights more of a priority. I will still run. (Duh) Like I said in my last post I will run 5 days a week as my challenge. (This will also help me to lose more weight). 

There is a great youtube channel called ZuzkaLight and she has seriously hard workout programs on there. I know I've mentioned her channel before. Once I finalize my weight program I will update the blog.

3) Incorporating more back exercises

Rarely, if ever, do I focus on my back. I read somewhere online that when focusing on your abs you also need to strengthen the back. This helps to give you balance and not wreck your posture. Again, once I put together my back routine I will share it on the blog.

How to Get Six-pack Abs

Okay, now to the nitty-gritty. Here is how I will exercise my abs. I found this great fountain of information on WikiHow and I plan to follow it as exactly as I can. So check it out for more details. 

The AthleanX website also has a youtube channel where I found this really informative video on how to target all the muscle groups in the abs.

I recommend watching the video if you want more detailed explanations and examples of exercises to do. But here is what I understood from the video and from the Wiki. (You can google all these exercises and then click on images to see what they are like)

a) Bottom up including rotation --These are exercises that stabilize the upper body while the lower body is working the abs.

• pendulum/windshield wipers
• butt ups
• using a stability ball get into plank position with insteps of feet resting on the ball. Bring the ball up to your chest and to the side, go back to start position. Repeat alternating sides.

b) Lower ab movement

• leg raises (with or without a stability ball)
• reverse crunch

c) Mid-range movement (also called both up) -- Mainly exercises that move the upper and lower body simultaneously

• jacknife sit ups
• V-sit up
• medicine ball toe up

d) Top down including rotation (upper ab movement)--These exercises move the upper body while stabilizing the lower body

• ab roller
• crunches on stability ball (placing legs on a wall)
• sit ups

e) Obliques--If you don't know these are the muscles that run up and down the sides of the abs

• side crunch with leg lift
• bicycle crunches

f) Resisted extension movement (upper body)-- Where forces want to pull you backwards but you won't let it

• core death march
• dead lifts
• side plank with weights
• hold arms out in front of you and rest them against a door frame. Try to push your arms into the frame. Obviously the door won't move and your hands shouldn't either.

g) Resist rotation movement (lower body) --Any exercise that forces you not to move your abs. This type of isometric move is a key function of the abs that is often times not trained.

• hold plank (in normal push up position) and bring legs to chest
• lunges with weights

The list of ab exercises that fit into these categories are endless but I figure this a good list to get me started. I plan to start this regimen (including the back exercises and weights) in October. So it should give me a bit of time to get my head right and get the rest of the exercises together.

I would like to create a photo diary but I'm not sure yet. If I do I will take the first picture in October and update it every month to track my progress. 

However, I will probably post the pictures to the blog every couple of months? Not sure yet but I feel like I do need something visual to track my progress.

Weekly Check In

Saturday Long Run

I went running on Saturday so that I wouldn't have to on Christmas Day. My task was 18 miles. The experience was NOTHING like last week. I ran it in 2 hours and 30 minutes, so that's about 8 1/2 minutes per mile. That's really good considering it was my longest run to date.

As I've mentioned before I don't like to eat or drink a lot while running because it upsets my stomach. This time I took some of those Extreme Sport Beans for energy that I bought at the half marathon race expo. 

I took one pack 30 minutes before heading out and then another pack when I got back. It says on the package to take it with water. About halfway through my route (mile 9) I took half of a GU. 

I felt great, especially after the run. Sometimes I feel really weak but this time I felt fine and I didn't eat until about an hour (or more) after runnng. 

This will be my marathon strategy for energy. The marathon is so early (it starts at 630am) that I doubt I will want to wake up 3 hours ahead of time just to eat. That's how long it takes me to digest enough to get ready to run. 

So I will take a pack before and then take the beans as I need during the race. To carry the beans I'll probably buy one of those shirts for cyclists that has pockets in the back. I think that'll be more comfortable than running with a belt.

Sunday

This was a rest day. I planned to do some light exercises and stretch but there was a lot going on. So I just ate and chilled out.

Monday

Today I will do the static bike for about 30 minutes, do some stretching and ab work.

Tuesday

After work I will do some weight training (arms) and interval training on the treadmill for 25 minutes.

Wednesday

Weight training (legs)

Thursday

I won't have time to hit the gym today so I will run my 20 minutes in the morning before I head to work and do some abs.

Friday

Rest day

Saturday

Rest day

Sunday

I will attempt to run 20 miles. I know you shouldn't keep increasing, but this week will be a pretty relaxed week and I will rest (and stretch) two days before. Plus, to recover, the following week I'll just clock 6 miles or so. 

I want to get another long run in before I have to start tapering. With getting sick, races, life... I haven't been able to stick as closely to my marathon training schedule as I would've liked. So before I start tapering (January 29th) I have this 20 miles and another 18 miles.

The marathon is coming so soon! I'm excited and SUPER NERVOUS! Before I know it, it will be February!

How are you staying active during the holiday season?

Training and Hair Updates

I was completely lazy this weekend and did not wash my hair. That's why I didn't post. But this is how I wore my hair Friday to work and this weekend:

I love hats! My mom made me this one for me. I need more in other colors.

Sunday made it Week 20 in my HHCJ. There haven't been many changes in my routine, which is probably why I haven't done a formal update in awhile. I FINALLY picked up my protein treatment. I'll use it next week and let you all know how I like it.

Even though I didn't wash last night I still prepped it before going to bed so it wasn't a dry mess in the morning. 

• I put my hair in sections and sprayed it with a mixture of water, aloe vera juice, and rosemary essential oil. 
• After that I applied my Bear Fruit Hair Desert Moisture Leave-in Conditioner and then sealed with olive oil.
• I twisted up each section and then put on my scarf and satin bonnet. In the morning to refresh my hair I just applied some of my Shea Moisture Milk. 

I LOVE this stuff and will definitely buy more. It's so nice and creamy and makes my hair feel super soft. I put my hair in a simple bun, gelled down the sides, and twisted my bangs. No, I didn't take any pics of that because it was nothing special. :)

In about 3 week or so I'll be at 6 MONTHS! Time goes by so fast. Interestingly, that's when I run my half-marathon, which brings us to the training update.

I'll talk more about my preparation and thoughts for the half-marathon (November 6th) next week.

I just want to say: MY FOOT IS HEALED!! I ran 8 miles on Sunday (instead of the 10) only because I didn't want to push myself too hard. But I felt fine. Perfect. No pain whatsoever. It took me 60 minutes.

So next week I will run 12 miles and the week after 10 miles and then I have the half-marathon.

My foot has NOT been hurting at all during this time. 

I just felt like my body would thank me for taking some "time off" from running. I've been running three times a week but not surpassing 30 minutes for the past two weeks.

I'm itching to start doing some real miles! So come November I'll be in perfect shape to start re-incorporating my speed training (Fartlek) and my 12+ miles.

This is how the week is shaping up:

Today

Had my weekly walk with my brother. I'm opting not to do my weight training because I'm a bit tired. If I do go to the gym with my mom this evening I'll just do the static bike for 30 minutes and maybe some arm exercises.

Tuesday

Run 20-30 minutes, abs

Wednesday

Weight training and maybe a gym class (body combat!). This is supposed to be my last day but if you check out my post on Love Life Project I'm debating whether or not to purchase a gym membership!

Thursday

Run 20-30 minutes, abs (and gym with my mom if I do decide to purchase a membership)

Friday

Weight training

Saturday

Rest day

Sunday

12 miles (roughly 90 minutes)

This week I figured I'd try to do weights on the days I don't run. See how my body feels, switch it up a bit.

Have an active and productive week everyone!

Fall is here!

Although it doesn't feel like it! It's still hot here in NC. It seems like it will never get cold!

At least the houses in the above pictures are in the fall spirit! My brother and I go for a walk almost everyday (not today because my mom and I are hitting the gym) and there are tons of houses  decorated. Even the stores are already selling halloween costumes and candy.

The day I finally see pumpkin pie at my local supermarket, I'm buying at least two, and gobbling them up ALL BY MYSELF!

Until then I'll tell you guys how the week is shaping up.

Sunday

My mom and I went to a gym class. We thought we were going to body combat again (you know how I LOVE that!) but it was actually Sha'bam. This is a dance class. No, I'm not a coordinated person. 

We didn't figure it out until we were inside and the instructor was introducing the class as Sha'bam. I wanted to leave running but since we were already there we stayed. It was a lot of fun! I'll definitely go again next week before my free pass expires.

Monday

I went on a 70-minute walk with my brother. It helps me get moving and helps him unload (emotionally I mean). After that I did my abs, arm exercises, and leg exercises in the house. My mom had an appointment with her personal trainer at 730pm so I had time. 

I have to take pics of her Friday when she has her next appointment because she is too cute! She's determined to lose the 15 pounds she gained after having surgery last year. 

I planned on hitting another class but they were all cancelled at the gym that day. So instead I did intervals on the static bike for 30 minutes and some leg exercises on the machines for 30 minutes. A nice, complete, workout day.

Tuesday

Rest day.

Today

Before Body Combat (woohoo!) I plan on running for 30-45 minutes. Before heading to the gym, while I wait for my mom to get off work, I'll do my abs, arms, and leg exercises in the house. 

My foot feels really good. Hopefully it stays that way because I want to try running for distance on Sunday. Fingers crossed!

Thursday

No running planned but I'll be at the gym with my mom doing some class. There's body pump (you use weights) so that might be interesting to try.

Friday

My mom has another appointment with her personal trainer (stay tuned for pics). I'll either join a class or do my own thing. I definitely have to get a 30-45 minute run in and some weights.

Saturday

Rest day

Sunday

Go to Sha'bam again and attempt to run for distance. If I can do 10 miles with no pain then I'm home free!

Month #1: Marathon Training Update

So I've hit the four week mark. I'm still considering it my month mark even though I had to take a week off due to personal reasons (see my post Reflections: Hiatus for more details). I feel good. I definitely don't think I'm in the "thick" of it yet. For me, it's just started.  

The good stuff comes in the next few months as I plan to run a few 5Ks, 10Ks and my half marathon November 6th. 

For now I'm staying healthy, motivated, and injury-free!

Googleimage

WEATHER

Some people are so good on their blogs and record the actual temperature each time they go for a run. That's great. I don't and really don't plan on it. I mention weather here only to say that I'm pretty positive that this summer is a lot cooler than last summer! It's crazy, but I would remember running at like 930-1030pm and the temperature was definitely in the high 90s. Perhaps even surpassing 100 degrees! 

It sucked because I would wait all day to escape the sun's rays to run at night in the same temperature! This month I've noticed that my nightly runs are so much cooler. I prefer to run in the morning but in the summer my body is on vacation mode. I have no problem in the winter when it's cold and dark and miserable outside. Interesting observation huh? Suffice to say, my running has been that more bearable.

Googleimages

RUNS

I cut back the frequency from last year: I only run 3 times a week and supplement that with interval training on my static bike. My body seems to like this combination. I also make sure to have a day in between running. So run days are usually on Sundays (long run), Tuesdays and Thursdays (short tempo runs or fartlek). I say "usually" because sometimes something unexpected comes up and I have to switch days around a bit. 

Either way I always run the same frequency, weight train twice a week and have two rest days. Once I become a stronger runner, and have more races under my belt, I would like to increase to 4 times a week. But for now I'm content with my training and feel I will be adequately prepared for my first marathon in 2012. Be sure to check out Marathon Training: Running Schedule for details.

Googleimages

WEIGHTS

As I mentioned above, I weight train twice a week, typically on Mondays (arms, back, abs) and Fridays (legs, abs). I also do ab exercises on my shorter run days. No complaints about my routine at this point (see post Marathon Training: New weights routine for details). 

I will change it up at Month 3 though. I like to do something a bit different every three months or so to avoid plateauing.

Googleimages

THE FUTURE

I will probably start incorporating weekly updates into my blog on my training. This first month wasn't too eventful. So I figured this all-inclusive post was good enough. Once I start getting into the longer runs and race days I know I will want to be a bit more detailed on my progress. 

So look for those posts coming up soon. Also check out my post Unforeseen Circumstances for more changes that are coming my way!

Debate/Discussion: shake weight, ab vibrators, toning shoes...do they work?

Watching a recent infomercial about one of those ab vibrator belts the other day got me thinking. We are always looking for the "quick fix" because we are impatient. People don't want to wait three months to get in shape based on eating healthy and exercise. The most popular commercials these days are on the:

 

Shake Weight

Taken from googleimages

  

Toning Shoes 

Taken from googleimages

 and 

Ab Vibrators

Taken from googleimages

So I wonder, do they work?

Maybe I'm a "snob" or "traditionalist" when it comes to exercise and healthy living because every time these commercials come on I roll my eyes. I don't believe for a second that these devices will get people into shape for the long term. Sure, someone who never gets off their bottom will show results out of default. Just like if they went to a gym and decided to lift weights, do some ab exercises or run on the treadmill. 

What happens after your body becomes accustomed to a certain exercise? Well, you have to change it to continue seeing results. Especially considering the Shake Weight is only 2 1/2 lbs (5lbs for men) I would think that after a month or so you would stop noticing a difference.

Yet, there are so many people who believe the claims. Some of my family have Shake Weights or have used toning shoes or want to use these things! I did a bit of searching online and it seems it depends on who you talk to whether these products work or not. The general consensus seems to be that at first you will probably notice a difference but that will subside after awhile.

Like I said, I've never personally used these things but the people who do stand by them. As with anything you have to be careful to avoid injury but I'm not sure the message is a good one. I can't see how sitting on the couch shaking a weight is going to get anyone into shape. Or sitting on the couch with a ab vibrator belt either for that matter. Walking is good whether wearing toning shoes or not. It seems that the amount of calories burned doesn't differ anyway if you wear the shoes or don't wear them.

Here are some sites at a glance that give some interesting information on these products:

Shake Weight
https://www.shakeweight.com/
https://www.buyshakeweightformen.com/
http://articles.latimes.com/2010/may/10/health/la-he-skeptic-20100510
http://www.msnbc.msn.com/id/39677329/ns/health-fitness/t/stroke-luck-shake-weight-kind-works-tone-arms/

Toning Shoes
http://www.webmd.com/fitness-exercise/features/truth-about-toning-shoes?page=3
http://well.blogs.nytimes.com/2011/07/13/can-shoes-really-tone-the-body/
http://articles.cnn.com/2009-08-12/health/shoes.fitness_1_shoes-muscle-activity-podiatric-sports-medicine/2?_s=PM:HEALTH

Vibrating Belts
http://www.livestrong.com/article/385482-is-a-vibrating-belt-reducing-belly-fat/

Has anyone tried these products? Do you know anyone who has tried these products? What do you think of products like these in general? Share your thoughts.

Fitness Tip: Workout basics

You have your workout program started or are in the process. Here are some further tips to give you inspiration, a kick in the butt, and/or guidance.

Taken from googleimages

Cardio should be done everyday. 

• If you only have time to workout 3 days a week, then do your cardio each day. 
• Weights you can do 2 out of those 3 days 
• It's important to do at least 30 minutes of cardio everyday. 

So for those without a lot of time try:

• interval training
• bike to work
• walk up stairs
• stand more often
• talk a walk after lunch or dinner
• do some chores around the house

Splitting up exercises throughout the day is just as good as one long session.

• Interval training!
• Do 10 minute sessions of high knees, tennis shuffle, jumping jacks, push ups, squats, lunges, chair dips...throughout the day. These are all equipment free exercises so you can do them anywhere!

Abs are important. Doing loads of crunches and sit ups are not.

• Have a fitness ball? Good, than possibilities are endless.
• Try balancing exercises
• Work the obliques (the lateral part of the abs)
• Pull that navel in!

Motivation is key

•  Find what moves you
• Look for ideas for exercises on this page at the top right under "Health and Fitness"
• Stay tuned for more tips on how to stay motivated 

 

Like I said previously, you don't need a ton of equipment to get started. If you work out at a gym you don't even have to use a lot of machines. Grab some free weights and a fitness ball. The same for those that workout at home.

Try this 10-minute routine for the arms.

 

 

If this helped you leave a comment and let me know how it goes!

I hope you enjoyed your Fitness Tip and will add it to your Recipe for Health