What Have I Been Up To?

Hi my loyal blog readers. I appreciate those that have kept me followed for the last few weeks as I’ve been pretty busy and I thought I’d write a blog post about what I’ve been up to.

Just to put things in perspective, I’m a pretty busy adult these days. I work full time as an IT tech at a school. I’m also a full time parent with my wife for two kids including a beautiful and cute 11 month old baby girl. Also we have our adopted nephew who’s 11 years old and just finishing 6th grade in his schooling. So probably the main reason I choose to wake up early to workout everyday is because the early morning is the most open time for me to use for myself. My whole day goes from working full time to being a parent and husband when I get home. It’s quite a balance, but long ago this is the life that I wanted to build for myself so I’m more then motivated to work hard at it everyday.

My Fitness Training

After finishing the The Work back last month, I started a new program known as Muscle Burns Fat (MBF). I’ve really been loving the work I’ve been doing the last 4 weeks on this program. I’m in month 8 of my fitness training with the Beachbody programs and with MBF I’m seriously seeing my results accelerate. This program focuses on doing a high amount of reps to the point where my arms, legs and abs are getting seriously sore in this program. Megan Davies, the creator of this program, has the right energy to bring you to pump you up every workout. I’m also enjoying the indoor jump rope known as the BOD ropes which allow you to work on your jump roping indoors. I’m currently in the Advanced round of MBF which extends the workouts by about 10 minutes and also adds some more difficulty. Check out this MBF page for more info about this program.

IG Live Workouts Weekly

So I’ve decided to go live at least once a week and show you my full workout so you guys can all see me die and get these reps in. Haha. So far I’ve been having them on Tuesdays and Mondays at 6AM PST. I will try to get some workouts in during more active hours, but for now this is what I can do. I hope everyone gets motivated by my work ethic. I talk during the workout and continue to pass on tips that I’m getting from the Beachbody Super trainers that I’m working with. Hope you guys enjoy and find these IG live workouts helpful.

What are my Goals for 2021?

I’ve been consistent with my fitness training and routine now since April 2020. I’ve successfully been working out at least 3 times a week for over a year now and I’m at my strongest I’ve ever been in my life. As the Covid-19 pandemic continues to improve and the protection of having the vaccine allows things to get back to normal, I’m looking ahead on where to test my strength. I’ve joined two virtual 10K races with the Giant Race . In April, I came in 10th place out of 141 entries and in May I came in 9th place out of 181 entries. So I’m really happy with where I’m competing with others. I have a Spartan night time 10K trail run in September that I’m excited for. I’m considering joining the Spartan races with obstacles later this year and go for a Spartan Trifecta, which is a medal earned by completing three types of obstacle races in the Spartan races. In 2022, I plan to join my first Spartan Elite race which is a race only for the competitive that want to really test their skill in a Spartan race. This is what I’ve been training for the last year which is why 2021 is a key year to continue to grow strength in order to really compete effectively. This has been a long term goal of mine and I’m looking to achieve this goal and see how I do.

Thanks for following my blog. I’m sorry I’ve been absent and not as active lately. I will try to get back to adding more useful fitness and lifestyle entries. I wish everyone that follows and reads my blogs the best. I enjoy giving others inspiration. I strive to lift others up through life. Life is not easy for anyone and we all have our personal struggles and hardships that we have to deal with, but I strongly believe that whatever life throws at us is an opportunity to face it and become stronger. Stay well my fitness and running friends and have a great week.

Staying Active Over 40 Is Key – Overweight Muscular vs. Underweight Low Muscle Mass

Is My Weight Gain Caused by Slowed Metabolism While Aging?

Metabolism is the process through which your body converts food into energy. Even when at rest, you need some energy to aid in breathing, repairing cells, and circulating blood.

You’ve probably heard that when you hit 40, it’s downhill for your weight. The inexplicable force on the metabolism rate begins to grind slower each year from 30 years onwards. Is slowed metabolism the cause of weight gain at old age?

Here’s what you should know: studies show that the rate of metabolism slowdown in older age is rather minimal. Additionally, weight gain in midlife is not due to slower metabolism. The reality is that, as we age, we get less active.

Regardless of whether you have a slow or fast metabolic rate, our bodies are synchronized to store excess energy in fat cells. Taking in more calories with reduced body activity (older people are lesser active) expands your body for weight gain.

Generally, you don’t have any control over your body’s metabolism. However, to keep a healthy weight, you should reduce and control your calorie intake. Additionally, you need to be more active. Engage in regular physical activity to burn your calories. In fact, people with fast metabolism are more active.

Metabolic Adaptation: The Undiagnosed Epidemic

The weight loss formula is simple: burn calories as much as you can consume, and you will probably drop pounds in no time. Metabolism is the energy-producing force that runs faster than Usain Bolt!

Metabolic adaptation is the slowing of the metabolism rate despite several efforts exerted for one to lose weight. This slowing of metabolism causes people to regain weight if they fail to keep up with high levels of exercise and restrictions of major calorie intake.

Metabolic adaptation is a biological response process to starvation. For example, in the availability of plentiful food, the body doesn’t see it necessary to store calories in the form of fat. However, in times of famine, the body’s metabolism process uses the minimum number of calories to maintain the biological homeostasis. The rest is stored as fat for later use to avoid starvation.

Ultimately, metabolic adaptation is one part of dieting and metabolism. Weight loss or weight gain depend on the collection of metabolic adaptation traits.

The takeaway: your body metabolism will adapt to weight loss; however, that doesn’t mean that you will gain it all back or stop shedding pounds. Getting enough sleep, upgrading cardio workouts, and managing stress will help you in overcoming metabolic adaptation.

Overweight and Muscular Rather Than Thin and With Low Muscle Mass

“There are two certainties in life: taxes and death.” However, people should also add loss of muscle mass to that list.

Don’t get worried about sarcopenia. It’s an age-related muscle loss condition, a natural part of aging. Remember that you should rather become overweight and muscular than thin and low in muscle weight.

The reason being, low muscle weight means that you’ve less mobility and greater weakness. These two results of low muscle weight increase your risk of falls and fractures. Research by the American Society showed that people with sarcopenia are 2.3 times more prone to low-trauma fractures from a slight fall (broken hip, leg, arm, collarbone or wrist).

However, losing your muscle mass doesn’t mean that it’s all gone forever. You can still increase your muscle mass despite the aging consequences. It takes work, planning and dedication to rebuild the muscles and maintain them.

To lose weight and also maintain your muscles mass at the same time, you need the right type of exercise and the appropriate diet. Muscle mass is the biggest contributor to resting metabolism. It helps in burning more calories than fat.

Being underweight presents more health concerns as you age than being overweight with muscle suprisingly!

Fitness Is A Lifestyle! Key Facts To Make It A Sustainable One!

For many fitness is a struggle and a subject of difficulty. Its not easy figuring out how to build a healthy body and I can honestly say I struggled for over a decade to figure out the true meaning of what it means to work towards your fitness. My Fitness journey started when I was 17 and I was convinced that drinking slim fast was actually going to make me lose weight and get me the strong body that I or anyone else desires. However after dropping 100lbs to 220lbs by the time I was 20, I realized over the years into my 20’s that fitness isn’t just something you do for a certain point in your life and stop all together. Its a lifestyle that needs to be adopted. As a result of not understanding this at first, my weight fluctuated between 240 to 260lbs for some years in my 20’s. I stopped working out at some points and then kept coming back to it. As I mentioned in another blog post, I had a perception in my early 20’s that just going to the gym and doing cardio was working out. So while I worked out here and there, I wasn’t working out as passionate as I am now which affected my weight. I didn’t consider fitness an important lifestyle in my 20’s and that is the reason I never got my body and muscle toned the way I wanted. I was missing a key part of working out and I want to share some key facts that can help set your mind in the right direction for success.

The Key to Lasting Change/Results

Focusing on and being consistent with healthy habits is the absolute best action you can take, right now, to attain the results you’re after and achieve lasting change. Simple yet specific dietary and physical activity habits like drinking enough water each day, including colorful vegetables on your plates each day or getting in at least 10,000 steps, are all great places to start. You don’t have to do them all at once, either. Pick one or two healthy habits to work on for a few weeks; make it so easy at first that you physically can’t fail. You’ll distract yourself from the constant worrying about the scale, and when you focus on these things, lasting and meaningful change will follow. Consistency is found in those small, repetitive, seemingly unimportant decisions you make each and every day. Slow it down, stop putting so much pressure on yourself and make the decisions that allow you to feel your best. Whether that means losing weight, getting stronger or faster, or simply trying to make better dietary choices for yourself each day, your success on this journey will depend on your consistency over the long-haul.

How to deal with setbacks?

In the world of health and fitness, setbacks happen to everyone. The most important thing is how you choose to deal with and respond to those setbacks. Real progress is made when you accept that health and fitness isn’t linear and that perfection isn’t possible. Accept responsibility for your actions, take a deep breath, and vow to get back on track. Nothing is as black and white as we make it seem, and you are not good or bad if you made poor food choices or skipped a workout. Acknowledge your shortcomings and take the time to figure out how you might avoid a particular setback in the future. Have a plan: create a workout schedule, make time in your week to shop for and prep whole and healthy meals ahead of time, set aside time in your workday to get in some extra steps, movement or stretching– whatever it may be. Make the commitment to yourself to keep moving forward and not let setbacks be the reason you give up on your health and fitness journey.

Why You Can’t Fail (Cause It’s a Learning Experience, Everything You Do Gets You a Little Closer to Your Goal)

Overcome the fear of failure: you CAN’T fail! We all learn from our errors, and no one is perfect enough not to commit any mistakes. Learning from failures is important. However, it doesn’t necessarily mean that it has to be your own failures; learn also from the mistakes and errors of the people who went before you.

You should be proud of your mistakes. Don’t feel horrible because of mere errors. Mistakes help us gain knowledge in our fields. Any successful individual will tell you for free that without some failures along the way, the journey wouldn’t be what it is today.

Here are some of the reasons why failures and everything you do will get you closer to your goal:

·         Failures trigger creativity and enable us to think outside the box.

·         Mistakes and errors make us resilient; we can understand the adversity of overcoming challenges.

·         Failure teaches us humanity; we are all humans and mistakes are inevitable.

·         Every failure provides references; we are always better each day when we try something

·         Failure offers us new ideas; they push our limits in addition to offering new things that inspire us

Ultimately, everything we do should add courage. Failure makes us wiser. Thomas Edison said that, “I’ve not failed. I’ve found 10,000 ways that won’t work.” Mistakes are true references!

And as John Powell said, “The only real mistake is one we learn nothing from.”

My Advice To Those Beginning Or Want to Continue Their Fitness

My page is all about bringing you no B.S. content. So I’m going to give it to you straight. Getting started in your fitness journey and getting into a routine is the toughest part of the journey.  Your confidence in your ability to start and continue a fitness program probably is swaying a bit right from the start.  Your mind is probably even telling you the negatives of keeping up with working out or exercising. There is probably lots of doubt that you can’t even lose weight, especially if you’ve tried before and didn’t see results. I know these feelings well because I’ve been there. I’ve restarted my fitness journey a lot in the last 17 years since I started working out and losing weight from being over 300lbs. Like I mentioned in my other blog, I used to get tired just from climbing a flight of stairs or walking 5 blocks on a flat street being a high school student. Getting started is hard and then once you do start and actually get on a roll in working out consistently you then need to maintain that consistency. So how do I maintain my consistency in working out?  The simple answer is I’ve found my ‘why’ and I haven’t just found one ‘why’. I’ve found many reasons at this point now to workout and keep up my fitness long term.

First off Its okay to be scared. It’s okay to be intimidated to get started in fitness.  You’re not a weak person for feeling like this.  Fitness is not easy and is really intimidating if you are not sure of what to do. Trust me. We are wired to want to put effort into something and get results. No one likes to waste their time. I still get intimidated before I go running some days despite running now for years.  It’s a mental battle pushing yourself to go workout whether you have been working out like me for 17 years or whether you’re just thinking about to get started. This is why its important to figure out your ‘why.’ Its important to figure out the reason you’re going to exert so much physical and mental effort in fitness before you do it. Making a list of goals is helpful, but could also have a backwards effect. The goals you set may not be something realistic and if you don’t reach these goals you will beat yourself up about it later on. This will result in you losing motivation to keep working out and staying on your fitness. I can’t tell you how many times I did this in my 20’s. Too many times to even remember. So while goal setting is one tactic, its not as sustainable as figuring out your primary reasons and ‘why’s.’

It all starts with taking a leap of faith. You have to choose to believe you can do it. You have to tell yourself with full confidence that you are a bad ass and you can do anything you start. There honestly is no room to doubt yourself when you start or continue your fitness because once you do start doubting, your motivation works against you from that point on.  Even the smallest shred of doubt will result in you burning out in whatever workout plan you are doing for yourself.  You need to be a warrior of positivity and slash through all the negativity or procrastinating thoughts that are pushing back on your fitness and you. Fitness is a mental battle pitting you vs. you. Its a game of facing your fears and figuring out a way to push past them. So lets go over some of my reasons why you should start your fitness today and work towards making it a lifestyle.

  1. Working out and staying fit allows you to live life with more energy and feeling happy about how you feel.
  2. Feeling stronger and the way your body looks gives you so much mental confidence for everyday life.
  3. As a parent I know I’m not getting younger and that my kids are getting older and more energetic at the ages they’re at. I want to keep up with my kids energy levels while also having the energy to take on adulting in life. We all know adulting alone takes a lot of energy out of us.
  4. Living a healthy and fit lifestyle increases your chances of living a longer life and warding off health complications later on in life.
  5. Working on fitness every week gives you the opportunity to get stronger physically and mentally so that you can take on everything life throws at you. Having an outlet keeps us grounded mentally so why not do an outlet that makes you the best version of yourself.

I advise you to think hard on your own whys and write them down on a piece of paper. On days that you’re struggling to stay confident about your fitness, I want you to go back and read your list of ‘whys’ to help you remember the reasons you are working hard. Hope this blog entry inspires you to start or continue your fitness.

Happy Saturday!