#Fitness – The joys of #LegDay in the #Gym

Probably one of the best days in the world, is Leg Day.

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    The Change

    I make no bones about it, Leg Day is probably one of my favourite days if not my favourite day in the gym.  I always feel great after Leg Day, sore, exhausted, yet energised, it gives me a sense of well being.  I don’t know why but it really does change my mood, of all the days to train, whenever I train legs I find myself in almost a state of euphoria even though the metal plate in my ankle aches with each rep of each set, its almost as if it is a challenge to push harder and since I love a good challenge, I always do.

    Today I challenged myself in a good way, I kept my squats to a lower weight then usual and focused more on form then on weight.  5 sets of 10 reps, all good and healthy, not really a challenge for my weight, but the challenge was keeping proper form.  Helping to avoid injury with my lower back and knee’s by performing each squat carefully and ensuring my posture and form were correct.  That has been my goal.

    Like the squats I continued to pursue better form for all my Leg Day exercises, thus avoiding injury.  Hamstring Curls, Leg Extensions, Leg Press, all of them were better than normal.  Maintaining proper body position on the equipment helps keep my joints safe or so I am told and that is my new goal.  To keep myself healthy and improve my overall lifestyle.

    In the past I’ve been reckless with my exercises and lately I’ve been focusing more and more on avoiding injury because I just had a feeling it was coming if I kept training the way I did.  So I am quite glad I made this decision to improve my training methods by avoiding exercising in ways that could lead to injury.  So lowering the weight and performing my exercises under better control and with proper posture and form I feel has ultimately helped me avoid injury but in the long run will help me be able to go heavier and keep myself healthier.

    The Result

    The result of the changes above are quite simple, less injury, longer training times, slower improvements, but again, less injury, or chance of injury.  By removing or lowering the chance of injury I feel that I am actually making it easier and faster to train, because if I injure myself I won’t be able to train, and if I can’t train I won’t be able to improve.  So its a better scenario, a winning scenario I feel.

    I cannot fathom why it took me so long to adjust to this safer style of training, maybe it was because I was in a hurry to lose weight, or maybe its because I was simply ill informed of what could happen, but the more I look into my health and fitness.

    The more I read about training habits and appropriate ways to train and how to train, the more I realize I have been putting myself in a lot of danger and risk of injury.  So after today’s exercise being the first with this new training methodology I have to say I will adopt this into the rest of my training.  
    I feel better, but I know it will be the right way.  I will continue to research and train based on what I’ve read and keeping myself healthy first, focused on prevention of injury followed by loss of weight, and third building a nice body and form.  I’ve got a lifetime to train, so I am going to train properly and take my time and stop rushing for gains and success. I’ll get where I want to be!.

    #Fitness – 5 hundred rep #ArmDay!

    One thing my trainer and friend Mic and I enjoy doing at the gym are 5 hunnits (or 500 rep exercise).  The goal is to do 5 different exercises, but each exercise at medium weight and 100 reps per exercise.  You can do them in sets, or all at once, although if you can do them all at once (all 100 in a single set) then your simply not using enough weight.  But if you want to push through the burning, do it!

    I enjoy this exercise and I haven’t done it in a while, that is, I hadn’t done it in awhile, then yesterday happened.  I successfully completed a round of 5 hunnits at for Arm Day.  Or Armpocalypse as it should be known.  Today I can barely lift my arms and it feels great.  My muscles are sore and well, bigger.  Its why I love this. 
    The swelling won’t last long, but my arms will be slightly bigger even once the swelling goes down.  Thats truly the pump for you.  It was glorious!
    I finished off with an off arms exercise, 100 cable crunches to work on my abs. So really I did 600 reps, but thats just between you and me, 500 arms, 100 abs.  I had time for more exercises too, but unfortunately my arms had enough so I didn’t want to risk injury so I bailed on weight training and did 15 on the elliptical before hitting the shower.  It was a solid day for training.
    Tonight is Leg Day for me, and since I gym while at work (my work provides time to gym) I am going to make sure I can barely walk by the time the gym time is over.  I’m not sure what I am going to do, but I know this, my legs will be sore tomorrow!

    #Fitness – A little Dietary Planning goes a long way

    As a shift worker I have to find ways to such schedule out my days/eves/mids.  Luckily my work supplies me with time for my workouts (as we have an hour and a half gym time on shift).  Its a good gig like that.  So I drafted up a slight diet change for me, and some workout plans.

    Note below that I mention Xbox Fitness.  Thats because I love and use Xbox Fitness.  Its been essential to my weight loss to date!

    My dietary changes may not be the healthiest either, but should they be unhealthy, that seems like someone elses problem.  But really they are my problem but I am working on it and changing and adjusting daily.  These are just base guidelines to my health and fitness routine.  And so far they are working out for me.

                Weight: 200lbs

                Waist:   32-34” (high school size)

    Dietary Changes:
    1. High protein (1-2g per pound of bodyweight)
    2. Low to moderate carbs (low carbs on non-training days, moderate carbs on training days)
    3. High EFA’s (essential fatty acids)
    4. As little sugar as possible.        
    5. No carbs after 6 PM! (No Exceptions)
    6. No Food past 9 PM! (Exception Mid Shifts)
    7. No Food before 7AM! (Exception Mid Shifts)
    8. No Juice / Pop / Sparkling Water / Tea
    9. Water Only!!!! (Cannot stress this enough)
    10. Sunday is CHEAT day, you can have Your Sparkling Water and a Treat (but not pop)
    11. Calories per day 1800 (Cheat day: 2000)
    12. Track exercises in Runtastic (as per normal)
    Portion out Daily Food:
    1.     Buy containers for food
    2.     Package ‘daily’ packs of food for when @ work (makes life easier) (meeting daily requirements)
    3.     Links at bottom of email have good ideas of what to package
    4.     Ensure daily packages do not exceed daily calorie allowances
    5.     Eat one pack per day
    1.     Take photo of self at current weight from multiple angles
    2.     Take measurements (with the tape and fat caliper)
    3.     Journal current weight and measurements
    4.     Take weekly measurements
    5.     Weigh in every Sunday
    6.     Track Weight in Runtastic, and all other measurements in MFP


    Daily (When at work):

    Xbox Fitness (before or/and after work)

    • Tai Chi: Warmup
    • Tai Chi: Session (1/2/3/4/5)(a/b) based on rotation (approx. duration 35 minutes) (Minimum 30 minutes)

    Elliptical (Except on LEG Day, no Elliptical on Leg Day):

    • Incline: 100 Incline
    • Resistance: 4 (or 5)
    • Duration: 30 Minutes

    Strength Exercise:

      • Sets: Minimum of 5 
      • Reps: 10 per set
      • Duration: 45

    Weight: Medium weight (except leg and back day, go high)

    Minimum time during work days: 1hr 45 Minutes

    Daily (When on Days off of work): (These are rest days, but still ‘active’ to help burn)

    Treadmill or Walk outside:

    • Incline: 2
    • Duration 30 Minutes
    • Speed: 4.5km per hour

    This is to be done at least twice a day while on days off for maximum results!

    Xbox Fitness: (At least 30 minutes a day)

    • Tai Chi: Warmup
    • Pilates: Core Workout
    • 10 Minute Solution: Kick Boxing

    Minimum Time on Days off of work: 1hr 30 minutes of exercise per day (that’s easy to achieve)

    #Fitness – Welcoming New Years Resolutioners!

    Welcoming New Years Resolutioners:

    Table of Contents

      With New Year’s right around the corner I decided to take the time to establish some ground rules for welcoming the new people and their resolutions to the gym!
      These are some ground rules that everyone can live by.  Remember these people decided to make a change in their life so lets help them stick to it by not scaring them away or making them feel uncomfortable.

      Keep your eyes on yourself:

      Nobody likes being watched while working out, especially people who have decided to lose weight. Don’t stare or gawk.  This goes for for people too just because they are fit or good looking doesn’t mean you get to stare.  This scares people away.

      Mind your own business:

      I don’t care if you see someone doing something in a way you wouldn’t. Leave them be, unless they ask for your help or opinion don’t intrude into their workout session.  It makes people comfortable when someone just chimes in about their routine. You do my know their limitations. Perhaps they have a medical reason for only quarter repping. Just stay out of their business.

      Be kind:

      If someone asks for a spot or advice feel free but don’t over due it with the advice. People new to the gym can often get overloaded by comments and knowledge. Direct answers with no fluff. If they want the help they will keep asking. Don’t blow smoke up their asses with your horror stories or what not. Just the facts and keep it quick to avoid overturning them.

      Stink Factor:

      I cannot stress this enough. Cleanup the equipment when you’re done and make sure you wear deodorant and clean gym gear.  Veterans of the gym often forget that they stink or wear the same gear as the previous day. That’s offensive and new people will often bail because they don’t like the smell.  This is only for those who don’t shower and clean themselves. I know most gym goers are super good about this.  Which brings me to the next point.

      Shower etiquette:

      I know not all gyms have separate shower stalls. So keep your eyes on your own ‘equipment‘.  This is just common sense and should be adhered to by everyone.  If you can’t help yourself and you gotta look at someones junk in the shower, perhaps you should buy a home gym and stop going to a public one because your rude and disrespectful.
      Now for all the new people to the gym.  Some basic rules I suggest following to make your experience that much better.


      Be mindful that there are people who have been gym goers for a long time there, they have routines and systems. Seek help if you need it. You need a spotter? Ask! You want to know if your form is right so you don’t hurt yourself? Ask! People are willing to help!  However if someone is wearing headphones, don’t interrupt them unless its they are the only ones available to help.  And don’t interrupt them during a set. Safety first people.

      Multiple equipment:

      You may see people do this. But don’t be that guy or girl. Use only once piece of equipment at a time. Don’t go super setting 2 pieces of equipment in a crowded gym, don’t be that person. If the gym is empty have at it. But if there’s lots of people just don’t do it. Stick to your routine of 1 piece of equipment at a time. Trust me if you decide to take up lots of equipment in a crowded gym it won’t go well, don’t be rude.

      Be friendly!

      Not much more I can say about that.

      Be hygienic:

      Same as the regulars! Keep clean, don’t show up stinking, nobody likes that.

      Have fun!

      Whats the point of going to the gym if you are not having fun?  Find a way to make the gym fun.  If you can’t think of a way or find a way then keep an eye on my blog here, I will be posting lots of fun gym exercises and ways to have fun in the future!
      Remember everyone, the gym isn’t just for fit people. Its for people trying to make a change, whether it is to bulk muscle, slim down, build cardio, explosive strength, strength, etc. Be mindful and enjoy the ride that is the gym!

      #Fitness – What’s the best time to workout

      Over the years I have often wondered what is the best time to workout.  This plagues me evenmore today despite having a solid workout routine I am often wondering if it is the right time or not.

      Do you workout before you eat, or after, if so when after, how long do you wait before and after. I’ve always asked these questions. There’s conflicting research posts online. Some say before, others after, some day it doesn’t matter so long as you workout.  That’s the one I follow, workout no matter what and when.

      Whether I subside or outside I am always working out. Gym or home. Downtown or at the beach I find placesto and ways to add a little fitness I my daily activities.

      But I am always questing for the best results, what routine worked best for you? Comment below with what and why and how you figure it worked for you.  I want to know!