18 March 2011

Tips for P90X Exercises

Generally P90X covers fitness with 2 main exercises .
Which is Weight-Lifting and Cardio exercises .

Today I am going to give tips for Cardio type exercises ( Kenpo , Cardio X , Pylometrics )

  1. Stick with the timer and instructors . This will keep your heart rate up , by all means you will burn more calories .
  3. Drink water but not too much . While doing cardio types exercises , drinking too much water results in pain in the stomach . Also drinking water time = breaks . DO NOT TAKE LONG BREAKS .
  4. Do cardio exercises in the morning on empty stomach . In the morning before the breakfast , your blood sugar level is low . When you workout on empty stomach you force your body to use fat as an energy source .
  5. Work-out in cool room , your body will put more effort to heat you up . This result in burning more calories . Also working-out in warm room makes you less active . You may feel you dont want to workout . Low temprature wakes you up .
  6. If you are already doing these and you still feel those exercises easy for you . Try speeding up the exercises , you can simply turn the speed up on P90X videos .
Example ( I am using gom player , you can look on google to findout how to speedup your videos on your video player ) ;

 I usually use 1.4x speed . It is enough intensity for me . You can findout what is working for you .

Have a good day .

12 March 2011

Monthly Report : P90X Chest and Back

Sorry fellas in last 2 week I have been struggling with personal problems . I couldn't make a free time to write a post .

But I kept up working-out . I thought sharing my progress in last month would be a good idea .

Main point in push-ups and pull-ups , increasing rep number by %10 every week or once a 2 week .
I am in good shape , I have no problem with increasing it every week .

Every human being is different than other , so you have to find out which is working better for you .

And this is my weekly progress chart .

06 March 2011

Great Music for Yoga

Today I found a really cool instrument . It has a smooth sound .
It is called hangdrum . It really feels great while doing yoga . You can search youtube for it .

Here is a sample :

05 March 2011

Why do we "bodybuilders" shave our body ?

Bodybuilders are not naturally "clean skined" .
Actually , if I dont shave my entire body once a week I might turn into a
cookie monster . Because , working-out daily boosts your testesterone levels to sky high . Testesterone is well-known for being responsible of growing hair .

I decided to write about this because I get way too much question .
People wonder why do we shave our body .

There are several reasons . Some of them theories , some of them proven to be helpful what we are doing .

  • For competation
Hair is tend to hide defination of muscle . So when you are in a posing competation Hairless always > Hairy .
Also hair is unnecessary weight .

  • To make working-out easier
Hair got stuck in machines or sometimes you pull your hair while working-out .
It is painfull and makes you lose your concentration .
Also less hair = less air friction . Less air friction means easier to move your body .

  • To make you gain more muscle ( This is still a theory ) ; 
Maintaining and growing hair need nutraints . Cutting hair off leads to lesser maintain energy levels . More nutraints are able to used in body .
Hair is mostly creatine . Creatine is a essential for metabolism to produce energy . Creatine is used to create ATP in body . Maintaining and growing hair depends on creatine ingestion . With lesser hair your body will have more creatine to use on your energy metabolism .

  • Other cosmatic reason
Some people thinks hair is "manly" some people don't think that way .

27 February 2011

This is bulking . What we have been talking about .

Bulking means gaining weight . Basicly we gain weight , fat and muscle .

This means you may lose your sharp look . You still need to keep what you eat clean .
You cant eat everything in sight . You will just eat more what you eat before . HEALTY FOODS .

You can bulk with fatty hamburgers too . But the gains will be more fat less muscle . You want more muscle , less fat . Isn't it .

Many people get scared off bulking because when they are not able to see their 6 packs , they think it will be that way all the time .
This is not true .

Serious bodybuilders have a living pattern . Bulk in winter , cut in summer . So when the time is to compete they cut the fat they gain while bulking .
In winter , gain as much muscle as you can before the compatation time .

And here is pictures of same bodybuilder during the bulking and cutting time .

You see what I am talking about . This is bulking and cutting .

23 February 2011

Every Rep Counts ; Talking About Rep Counts

You probably heard before "one more rep" is the mind set of bodybuilders.
But is it always best to do "one more" or instead of doing "one more" increasing the weight ?
This depends on your goals . I found a great repetition scheme for people who has a goal but dont know how to achive it .

As you can see you have the chart . All you need to find suitable weights for you and do the targeted reps .

An example : You want to use 35 pound dumbbell at 8 rep . Next week do it with 9 rep . Other week 10 rep .
When you reach highest targeted rep get 40 pounds dumbbells and do 8 rep . And continue ... you get the idea .

-Have a great day.

20 February 2011

Day 13 ; Yoga

I just wake up in a snow storm . Its been snowing for 2 days and it doesn't look it is going to stop soon .

So I decided to do some exercise since I cant go anywhere because of the snow. Its sunday morning here . I dont want to showel the snow either because it is going to snow more and more .
Since I cant showel either , I decided to do yoga . And I will be doing yoga for 1-2 hours .

Soon I am going to write about some more advanced exercise tips . My first subject is going to be rep counts .

- Stay in earshot to hear more . Have a great day .

19 February 2011

Bulking with P90X Part 2 ; Nutrition

Today I am writing about how to bulk properly ; eating right .

Since we talk about exercises yesterday , you know the concept ; work hard eat hard .
Gaining weight occurs only there is an energy surplus ( aka bulking ) . 

Eating more than you burn + exercises = muscle mass + fat mass .
We want to keep fat gain minimum . Since we are eating more than we burn , gaining some fat mass is not preventable . But dont scared , you will learn how to manage it .

Simple Tips about bulking ;

  1. Increase your calorie intake
  2. Get good night sleep (7-8 hours)
  3. Eat 6 times a day . ( every 3 hour )
  4. Drink a lot of water
  5. Eat a high carb , high protein meal after workouts
  6. Keep cardio minimum ( limit to 45 minutes )

Also I want to talk about suplements too .
I recommend taking suplements during the bulking process because you will be using your body to the limit .
But be carefull with them , consult with your doctor . Dont overdose them . Yes , even overdosing vitamins are greatly harmful to your body .

Here is the list of suplements I advice you to use ;

  1. Multivitamin
  2. Fish Oil
  3. Creatine
  4. Whey Protein ( Well , this one isnt actually suplement , it is nutraint . Use this as a post workout meal . Ex : 1.5 cup of oats and 2 scoop whey protein )

17 February 2011

Bulking with P90X Part 1 ; Exercise routine .

Why do we want to bulk ? Why man always want bigger stuff . Big cars , big boats , big ships , also big body .
I dont know the answer but the thing that I know I want bigger body . Bigger , faster , stronger .

What bulking means ?
Basicly gaining weight . But there is a little difference than getting fatty . You will get bigger but the weights you will gain is going to be muscle mass , not fat mass . This is an important point .

We bulk because we gain more muscle . More muscle doesnt always means more stronger . But it means more ability to get stronger . For our athletic needs we need to improve our body . But you cant do that without gaining muscle .

Bulking with P90X ?
Is it possible ? Can it be done ? You may ask these questions because P90X is a fitness program .
Yes it can be done . But we need to make some modifications on our schedule for hypertrophy .

Hypertrophy is all about creating progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps.

More Information can be found here : Gaining Mass with P90X

16 February 2011

Day 9 ; Cardio and Abdominal

Today I got pair of ankle and wrist weights .
Both of them are adjustable weights .

So it was new thing for me , I never used weights when I am doing kenpo ( aka karate ) . I used 3 pounds for both ankles and 1.5 pounds for wrists . It was hard.

I mean it was HARD!

P90X Cardio is 3 section ; starts with some yoga moves , after warming up with yoga you do some kenpo ( lots of kicks and jabs ) and in last section you do pylometrics moves ( aka jumping exercises )
Cardio X is hard itself , it makes me sweat like I never sweated before . But with weights . Oh men you gotta BRING IT!

P90X Ab Ripper is more for your core . I am now bulking so my 6 packs starts to disapper slowly . Even they disapper they are still there and I need to keep them strong . So best way to do it is doing Ab Ripper.

Ab Ripper is 11 different exercises with 25 reps each . Near 300 moves , in 15 minutes !

Anyway my workout was great , a little bit hard because of new weights . But in the end that feeling  " I did it " is great .

Thats all for today , I am going to write an article about how to bulk with P90X tomorrow .

-Have a good day .

15 February 2011

Day 8 ; Chest Shoulders Triceps #2

I just completed this workout session . I am eating my post work-out meal right now .

1.5 cup oatmeal , 2 scoop Gold Standart %100 Whey , half banana and 2 spoonful of cottage cheese

Anyway here is the datas for who is interested .

Day 8 ; Chest Shoulders Triceps

Alright today is new week on my P90x schedule . It is kinda late to workout right now . I was so busy in day , I couldnt workout . Now I get back to home . Had a nice dinner which is some baked patatoes , salmon , and salad .

Todays workout is chest , shoulders , triceps AKA push-up day . My goal is for today doing more than 110 push-up . Also push-up day is one of my favorites in P90X program . Because it is a total core workout .

I will post my workout datas after I am done.

Thats all for now , BRING IT .

14 February 2011

Day 7 ; Resting Day

I had a great monday . Not just because today is valentines day also my off day was on the schedule .
I spent my all afternoon with my girlfriend and relaxed . Nothing much to say . Today was off day which means no work-out .

Also for who want to keep their gains over a off day , I have a great tip .

Eat 400-600 calorie less . I am assuming you are burning 400-600 calorie in one workout session .
Lets do some little math here . I am eating 3600 calorie a day . So I had to be eating 3000-3200 calorie on my off day .
That will keep your fat gains minimum and you stay lean .

Happy Valentines Days , I hope you had a good day like I had too .

13 February 2011

Day 6 ; Yoga > Off

As I noticed yesterday on my last entry I was going to take a off day today . But seems like I am feeling great today .
The pain on my right arm is almost gone , sun is shining , the most important

According to the P90X workout chart , I am going to yoga today . Yesterday I was a little woried about my right arm . To be honest , I freaked out actually . But after a good night rest , it seems like okay .

Today I have company over my house at 5 pm , and it is 1 pm right now . So i better keep going and BRING IT! my yoga :)

I love P90X so much!!

12 February 2011

Day 5 ; Biceps Exercise

I just get it done . It took almost 1 and a half hour .
The reason it took this much long , I injured my right arm couple days ago . And now it went worse .

Today I did 68 pull-ups and over 200 bicep curls . I hope my arm get better tomorrow . Tomorrow is going to be my off day .

Alright for now thats all . I am signing off .

Getting ready for Biceps training

Hi fellas .
Its a good saturday morning over here .

Today is a good day to do some serious biceps and pull-ups . I eat some carbs for my exercise to fuel my body .
Its been almost 1 hour since the last bite . So its time to BRING IT!
I will post the training datas after my work-out .

-Have a good day.

11 February 2011

Day 4 ; Yoga

Getting ready to do some serious meditation and workout .

Both at the same time ! What a greatness

10 February 2011

P90X Excel Sheet

Today I am feeling good so I want to share something awesome . I am using this excel sheet , if you are into workout consider checking this excel sheet .
This excel sheet is for keeping track of your records . It is literally flawless .

Here is the link to   " Download "

Screenshot :

Day 3 ; Leg and Back

Just finished Leg and Back workout right now . I couldnt get a good sleep yesterday but pushed to the limit .
Todays total pull-up/chin-ups : 119 .

It wasnt my best day but it wasnt bad either . Had a little hard time with the wide front pull-ups .

Today I done all leg exercises with perfect form on 30 pound dumbbells , seems like I am going to up my weights at least 5 ibs per dumbbell next time . Hard workout is on the way for next week . I say BRING IT !

Since I am lowering my cardio exercises I didn't do the "80-20 Selbers Speed Squats" which is a great cardio .
But while trying to keep cardio low , I isolated cardio exercises to one day . I guess it will work .

Alright thats all about my daily workout for today .
Remember , "BRING IT!"

-Thanks for reading , have a great day .

What I am doing ?

What I am doing ? I am talking about my fitness/diet routine .

I have just done 1 round of P90X 13 days ago . Right after that day , I decided this is a good time to move on a bulking up routine . Because we have almost 3 months before the summer time . Time that we show our guns :)

A good bulking period should be at least 3 months for me . This is what works for me . So this is why I am doing bulking up period right now . After I finish this 3 months I will have 1 month free time to "cut" fat that i will gain .

Less cardio , more weight .

Time to BRING IT!

09 February 2011

About Me

Hello Internet ,

I am just starting to publish this blog .

So in my first post I would like to talk about a little about myself .
I am 20 years old . I like to workout , a lot . I am doing P90X right now . I got P90X 3 months ago . And finished first round . I am so impressed with the results so I decided to do it again and I will be writing about it .

Also on this blog I will write about fitness related stuff .

Thats all for now .