Lose it Part 3 Overcoming Setbacks

I will keep it brief today. In my video I discuss a setback that I found myself face to face with this week and what I am doing to overcome it. Romans 12:2 tells us not to be conformed to the patterns of this world but to be transformed by the renewing of our minds.

On another note; my weigh in today showed that I have maintained the same weight that I had at the start of this whole thing and lost .4% b odd fat. I know, not that impressive but watch the video and you will see that these numbers are more encouraging than last week's. To be honest, it has been both a good and difficult week. I saw areas where God is moving in my life and faith is high. And at the same time I faced difficulties and setbacks. I think the key is determining what you are going to focus on. I am choosing to focus on the good things. (Sounds scriptural doesn't it?)

Anyway, hope you are experiencing some victories in your Lose It goals. God Bless.

Lose It Part II

Welcome back! How about I share some great news? I heard this week that the 90 days of Lose It officially starts this Monday. Do you know what that means? It means if you started this week then you have a head start. It also means that if you haven't started yet, you still have time to join in. Don't wait join the rest of us and set some goals and go ahead and Lose It for Jesus.

What I would like to do in this blog is share with you my Plan B HIIT workout routine. If you have seen my previous blog (Lose It Part I) then you know that I am doing an interval training program that I put together after reading Bodyweight Overdrive by Mike O'Donnell. With this plan your interval training days are every other day and alternate between Plan A and Plan B. So on Monday I did Plan A, Wednesday was Plan B, and today Friday I was back to Plan B. You get the point. This will all modify after a few weeks (4 to be exact) and I will tell you all about it then. But today I want to fill you in on my Plan B workout and sign off so that you are not here all day reading this.

HIIT Training Workout Plan B:

 I won't go over the whole interval timing thing again you can just read my previous blog if you want to see that. I will tell you that I have adjusted it a little by adding another round of exercises in the first set so now I do each exercise four times instead of three and my first set is 12 minutes long instead of 9. My second set is still 9 min long and I don't think I could add anything to it even if I wanted to. Now without any further ado here it is.

1st  exercise (40 sec): Dips 

2nd exercise ( 40 sec): Inverted Rows*

3rd exercise (40 sec): Step ups w/ knee raise (20 lb dumbbells)

20 sec rest between each, repeat 4X's

2 min rest

4th exercise (40 sec): Lateral Raises (8 lb dumbbells)

5th exercise (40 sec): Burpies

6th exercise (40 sec): Turkish Get Ups (20 lbs)

20 sec rest between each, repeat 3X's

note: * designates the exercises that I use rope suspended from the ceiling to modify the exercise.

Thanks again for reading! Have a great weekend. Don't give up and shoot for the small victories the will carry you on to victory. Be sure and share your stories with me so we can celebrate together.

Lose It Part I

So here it is my first blog of 2012 and I am selling out whole hog to the Lose It campaign that we are doing at my church Southpoint Community Church. And I will be sharing everything that I am doing to participate in all of this. First, let's talk about my goals for Lose It:

Physical Goals: (Lose the Pounds)

1. I turn 40 this year and have never been consistent with my workout regimen. So goal #1 is all about consistency. Therefore, I want to workout 5 X's every week until Easter.
2. Also, I would like to lose 5% of my body fat by Easter. I don't really know if this realistic or not but what the hey?
3. While I'm at it with the physical goals I want to gain 5 lbs. of muscle mass. The way I see it is that if I gain .5 lbs/wk and decrease in body fat % at the same time this will work.

Personal Goals: (Lose the Excuses)

1. As a husband and father I want to do a better job expressing my love for Chelsea and Maddie. So to start off I intend to go on a date with Chelsea every week and with Maddie at least twice a month. This will be a difficult goal for me to keep because I'm not much of a planner and my schedule can get away from me. So this will be a good growth goal for me.
2. Too often I stink as a friend so my goal in this area will be to hang out with my guy friends at least once a month. I want genuine friendships that have lifelong ramifications and this will be a good start.
3. I want to get our family finances in order. So Chelsea and I are going to attend the Crown Financial Seminar being held at our church on January 21st.

Spiritual Goals: (Lose the Attitudes & Baggage)

1. As I said earlier, "I am selling out whole hog" to Lose It. So my first goal here is to do the daily plate 6X's/wk through Easter. I don't even fully understand what it is but I'm going to do it.
2. I want to exercise my faith in 2012. So I intend to identify some of the promises in the Bible that I want to apply to my life and pray through them regularly, at least 5X's/wk.
3. Finally, what's the point of going on a spiritual journey with Jesus if you're not going to make sure it's memorable? So I intend to journal and blog about this whole experience so that whatever God does in all of this will be recorded and not forgotten.

Well, there they are. It's a little scary putting your goals out there for all to see. Either no one will read them and that would be a little disheartening or I will fail and you all will know about. In any case I look forward to the whole experience and to see what God will do with my efforts.

I mentioned in the video that I would do this so, here's a short explanation of my workouts and how it is all supposed to work. Mike O'Donnell www.theIFlife.com (btw he believes in intermittent fasting not interval fasting sorry 'bout that!) in his book lays out a system that is based on the HIIT concept. I have taken his system and customized it according to his suggestions. Today was my Plan A routine and here is what I did:

The interval training that I am doing is based on a circuit system. I spend 40 sec. on an exercise and then rest for 20 sec. Then I go to the next exercise in my circuit. there are three exercises that I rotate through and I continue this for 9 min. before I rest for 2 min. After the rest I do a new circuit for 9 min. This is the beginning plan for his system. After 4 wks I will change the exercises and circuit times and start all over. one more thing about this. Each exercise is based on a specific muscle group and activity and therefore compliment each other. 1st exercise: Upper body push, 2nd exercise: upper body pull, 3rd exercise lower body, 4th exercise: upper body secondary, 5th exercise: Plyometric exercise, 6th exercise core exercise. So here it is for the few of you who are still reading:

1st  exercise (40 sec): pushups *
2nd exercise ( 40 sec): pull-ups
3rd exercise (40 sec): Pistoles *
20 sec rest between each, repeat 3X's

4th exercise (40 sec): handstand pushups (definitely modified!)
5th exercise (40 sec): kettle ball swings 20 lbs
6th exercise (40 sec): planks *

note: * designates the exercises that I use rope suspended from the ceiling to modify the exercise.

This was long but it was an introduction. my future posts will be shorter.