Plank For June

Hey Ladies!

For the month of June, I will be taking on a Plank Challenge. I created this calender to share with you guys just in case any one was interested in doing it with me.

The Challenge?

Do a Plank Hold for the stipulated time shown in the calender. This is how to do a Plank Hold

I always try to smile or laugh while planking because it helps to engage my abs muscles and so the workout becomes even more effective.

To add variety and complexity to this challenge, this is what I am going to be doing.

1. On days with an Odd number time (e.g. 35 secs, 45 secs), I will do Plank Twists for the last 15 - 20 secs.

2. On days with an Even number time (e.g. 40 secs, 50 secs), I will do a Side Plank Hold for half the time per side. So if it is 50 secs, I will do a Side Plank on each side for 25 secs per side.

This is the Calender:

◄ May 2013	~ June 2013 ~					Jul 2013 ►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 30 secs
2 35 secs	3 40 secs	4 45 secs	5 50 secs	6 55 secs	7 60 secs	8 1 min 5 secs
9 1 min 10 secs	10 1 min 15 secs	11 1 min 20 secs	12 1 min 25 secs	13 1 min 30 secs	14 1 min 35 secs	15 1 min 40 secs
16 1 min 45 secs	17 1 min 50 secs	18 1 min 55 secs	19 2 mins	20 2 mins 5 secs	21 2 mins 10 secs	22 2 mins 15 secs
23 2 mins 20 secs	24 2 mins 25 secs	25 2 mins 30 secs	26 2 mins 35 secs	27 2 mins 40 secs	28 2 mins 45 secs	29 2 mins 50 secs
30 2 mins 55 secs

Let's do this Ladies! It'll be hard at first but I promise, it gets better!!!

Be well,

Phunkie O

kaura's week 5

weigh in : 186lbs
so I gained weight. (wonderful). I noticed that when I eat healthy I'm weak and tired, but let me order barbeque  chicken from dominos, and all the energy is back. I bought a protein shake to see if that would help, not really so I use it as milk to eat my cereal. Safe to say this was my worst week as far as healthy eating.I mean, from morning to about afternoon, I eat basically healthy meals, (All bran cereal for breakfast and quinoa, tuna, frozen vegetables for lunch) by night time it becomes something else. I want to see if I can get a referral for a nutritionist.The annoying thing for me is that I know what the healthy things to eat are, but sugar and fats make so happy (until i can't fit in my clothes). I'm not even going to stress about it.

MSMT

Im afraid to weigh myself this week...
will do before end of the week

Bumight: Week 4

I think my scale might be broken as I'm back up to 161 Ibs!!! *sigh* lol.

I did better on my measurements though
waist: 29.5 (-0.5)
Abdomen: 33
Hips: 39.5 (-0.5)
Thighs: L21, R 20.5 (-1)

So I'm down 2 inches! and my waist is in the twenties! its the little victories like these that count. I've decided to stay off bread for two weeks. My boyfriend keeps insisting on rewarding me with Ice cream everytime I pass a milestone! I'm learning how to say No  though :) so Instead of the middle size (love it) at Coldstone I now get the small size (like it), lol.

Phunkie O: Week 5

Howdy!

Weight is holding at 133 lbs.

Waist and Hips are now 30.5 and 38.5 inches respectively. Down 0.5 inches from last week.

In June, I'll be starting my Clean Eating Challenge for the month. I'm also starting my Strength Training (Power and Olympic Lifting) back up. I miss weights and now my month long hiatus is over, can't wait to hit the barbells.

I will be doing a 30 Day Plank Challenge as well in June. Does any one want to do this with me? I did it in February and the results were AMAZING! My core became stronger and trimmer. Basically, you start Day 1 at 30 secs, and add 5 secs each day. By Day 30, we would be at almost 3 mins Plank Hold. If people are interested, I will draw up a calender and post on here!

Be well,

Phunkie O

Fasted Training, Stubborn Fat and Weight Loss

Hi Guys,

Just wanted to share something that I do from time to time that helps with weight loss and reduction of stubborn fat.

Let me introduce you to Fasted Training. I was introduced to Fasted Training about 3 years ago and I'll try to summarize my personal research into this post.

Fasted Training can be a Fasted Cardio Workout or a Fasted Strength Training Workout.

What is Fasted Training?

Like the name implies, Fasted training is training that occurs in a Fasted State. So, what is the Fasted State? The Fasted State (not religiously o) is a period usually 8 -12 hours after your last meal. So typically, when you wake up in the morning, you have "fasted" through the night. Your first meal of the day "breaks" that "fast".

The prime time to do a fasted training is in the morning before you have breakfast. Why? because it is convenient. It is easier to fast through the night, than to fast through the entire day and then workout!

So why train fasted?

1. Because in a fasted state, your body has zero to no sugar floating around in your blood stream and your liver glycogen stores are probably low at this time, your body HAS NO CHOICE but to break down stubborn fat as a source of energy. Fats contain more calorific energy (  9 cals) than sugar (4 cals).

2. Training fasted improves your Metabolic Conditioning. Our metabolism affects the way our body function from fat utilization to glucose uptake to hormone secretion..EVERYTHING! Training fasted helps condition your metabolism. It gives your system a jolt, and that jolt will help "tune" your system to run more efficiently.

3. Training fasted improves your glucose sensitivity in the short term. Weight gain, Obesity and almost every disease condition has an underlying factor known as "glucose resistance". This means that body is not sensitive to glucose. It therefore takes a LOT of glucose for your body to start producing insulin to bring the glucose levels down. This leads to weight gain, over time diabetes, and other disease conditions.

How to Train in a Fasted State 

1. 15 mins to your workout, take some BCAA (branched Chain Amino Acids), if you don't have that, use some Whey Protein or like me, the egg white of 1 boiled egg.

2. Workout should be 30-45 mins long

3. A light meal post workout. Or a protein shake.

4. Eat breakfast

NOTE: If you are hard core, you can skip the pre workout protein. However, keep in mind over time, this will lead to muscle mass. So apply caution.

Who Should Train Fasted

Anyone looking to lose stubborn fat.

How Often Should I do This?

Once a week. Not more than 3 times a week or you'll start to lose muscle mass.

NOTE: Fasted Training is not a magic pill. Everything in Moderation. You have to eat and sleep adequately for this work. Over-doing this can actually lead to WEIGHT GAIN, FATIGUE and a WHACK METABOLISM. So again, please tread carefully. 

Be Well,

Phunkie O.

Adede- Week 5

Stats only changed by decimal points

Weight: 221 lbs
Bust: 42 inches
Waist: 39 inches
Hips: 49 inches

Beautiful - Week 5

All statistics remain the same.

Week 5 statistics
Weight - 100.7
Bust - 42
Waist - 35
Hips - 48

Izzie ~ Week 5

Waist = 32

Hips = 41

Waist/Hip ratio = 0.78

Thigh = 25

Weight = 179lbs
Height = 5ft 8in
BMI = 27.2

Haven't logged in my weight for the past two weeks :(. No excuse at all :(.

Anyways, I've gone down 1lb {rolling eyes..#washWash}. Haven't been consistent with my workouts as much as I'd love to but I'll keep on. Diet has been yoyo-ing...I'm not gonna complain.

Hopefully I get more into my workout and meals this week onward {fingers crossed}.

Okeoghene - Week 5

Weight: 175lbs
Height: 5'5"

No weight loss this week.

Have a great week guys