Wednesday, January 30, 2013

David's make over week 4



After you drop all the water weight that your body accumulated, starts the real weight lose. As I sad before David's weight lose starts to sloe down, which is normal, good and healthy. Last week he lost 3 pounds, so he is down to 204 lb and body fat is down to  21%. He last 15 lb in 3 weeks and 4% of body fat , which is really good. We want his body fat to go lower even if his weight not going down but if his body fat is, that means that he is still  burning fat and building muscle. Muscle weighs more than fat that is the reason why we don't see changes in the scale but pants are getting loser.
This week we did more compound exercises, like side lunges with curl and press and sg arm sg leg row to use more muscle and  expend more energy.
15 lb lighter takes a lot of the stress of from his lower back and knees, too, which is a good thing because of his constant lower back pain.
His diet is the same, no sugar, salt or flour. The only carb he eats is fruits and veggies and sweet potato. Carvings for the sweets are fading, chocolate not a temptation any more :-)).

This week's exercises:

Foam roll and warm up is the same as the previous ones ( see previous blogs).
For core this week we do side plank and ball roll outs.

Side plank  2X 60 sec. hold/side

Ball roll outs 2X12


Full body circuit:

Side lunges with curl and over head press 3X12/ side



One arm swings 3X15 /side



T-push ups 3X15



Sg arm sg leg row 3X15/ side



Modified deep squats 3X15



We finished up with stretching( for videos see previous blogs)

For more exercise videos go to my you tube channel

http://www.youtube.com/user/FitNox?feature=mhee


www.fitnoxnyc.com

Tuesday, January 29, 2013

Csilla’s Make Over week 2



Csilla's first week was a great success, after 19 years of not exercising she did a really good job at the gym. We trained together once and she did interval training on the treadmill by herself twice.
She started drinking water and eating healthier than she did before. Even though we didn't see any changes in the scale (still weights 229 LB), but her pants are getting loser. This happens very often when somebody is overweight for many years the body holds on to the fat and needs a little more time to release it. Csilla's body is so dehydrated for not drinking water for years and from the over consumption of salt that will take more time to start to loose the water weight, which goes first when you change your diet and start to drink water and get rid of the salt. When this happens it's very important to not to get discouraged and give up, keep the positive attitude and keep going one.
This weeks workout is a little different then last weeks, some new exercises, boxing and jumping jacks to ad a little more intensity.


We have started with a dynamic balance exercise and to my amazement she had a really good balance, which I hardly  ever see it on people first time.


Sg leg hip band



For core we did bridge with push down

and Plank


We started the work out with side lunges with biceps curls



seated chest press 


                                    

Standing cable  row



                                    


Swings



                                  

Step up with one arm over head press 



                                 


and finished up with the Boxing



                              


and jumping jacks



                            


The interval training she did by herself was the following:

3 min warm up on 3
5 min run on 6 and 3 min walk on 3   X 2
20 body weight squats
5 min run on 6 and 3 min walk on 3   X 2
20 lunges
3 min walk on 3


Her biggest challenge is drinking water regularly and adding some fruits to her diet.








Wednesday, January 23, 2013

David’s 3 month Make Over week 3





David’s second week was a great success, too. He lost another 6 pounds, so he is down to 207 lb in two weeks. He is doing a great job, very strict with the food he eats and we religiously work out 3 times a week. His weight lose is going to slow down, he only has 27 lb more to go, an other 20 is going to be easier but the last 7 lb is the hardest. The body gets used to the food he eats and the regular exercise he does, in order to keep losing the weight we have to ad something extra not to hit plateau.
This weeks workout is going to be different, not circuit style like we did the previous weeks  but supersets. We are going to do 2 exercises back to back 3 times and then go to the next 2 exercise. This is an effective way to  save time and work different muscle groups, you can do opposite muscles like biceps and triceps or the same muscle groups like the glutes in different exercises like deep squats and swings. Superset style ads a little intensity to the workout because you use the same or opposite muscles groups back and fort for 3 sets with no rest.

For warm up we do the foam rolling ( see previous blog ) and 4 way lunges.



 Core is going to be plank with leg lifts 


sg leg bridge

    


Full body:

Sg arm kettlebell swings and modified deep squats 3x 15



Standing chest press and standing row 3x 15



Stationary lunges and side step ups 3x 15/side



Standing over head press and seated lat pull downs 3x 15




 We are going to finish up with stretching ( see previous blog ).

Monday, January 21, 2013

Csilla’s Make Over






            Csilla is a 36-year young lady with 2 kids, a husband and an athletic background. She has been skiing  and cross county skiing from age 6 to 17 and used to weight 121 lb (55 kg). At age 25 she got pregnant first time and she put on 66 lb (30kg), which she wasn’t able to lose it after having the baby. 12 years after she got pregnant for the second time, after being on hormone therapy and put on an other 42 lb ( 19kg ). Csilla weighs 229 lb ( 104kg ) now, she is 5’2” ( 158cm ) tall , her BMI is 41.9 ( Obese ) and her body fat is 45,8 %.
Her goal is to lose at least 88lb ( 40 kg ), drop down the body fat around 20%, and adopt a healthy lifestyle for the rest of her life.

Before picture:-)))




 She made a decision to lose weight and  get healthier. She is committed   to work out 3 times a week, once with me and 2 times by herself in the gym, where she lives.
The gym has very limited equipment, so we only have a tread mill, a pair of small weights and exercise bands. We are going to do some boxing as a metabolic finisher after each circuit of exercise. She is going to do interval training on the tread mill by herself twice a week.
She has no limitation beside her extra weight, no aches or pains and she is pretty flexible. We are going to start with a worm up then do core exercises followed by a full body workout, boxing for metabolic finisher to get her heart rate up and then stretch.

Warm up:

Mini band side walk  1X 12





Back lunges with trunk twist  1X 6/side



Core:

Bird Dog with JC Band  2X 12/side


Plank  hold as long as can



Full body:

Squat to row  3X 15


Cable chest press  3X 15


Back lunges with over head press  3X 12/side


Lat pull downs 3X 15


Dumbbell swings  3X 12/side


Boxing



Stretching

Twice a week she is going to do interval training on the tread mill.

5 min walk on speed 3
5 min walk on speed 5.5
2 min walk on speed 3
5 min walk on speed 5.5

20 body weight squats

5 min walk on speed 5.5
2 min walk on speed 3
5 min walk on speed 5.5
2 min walk on speed 3

20 body weight lunges/side

Stretch


When I met Csilla at the first time she told me that she haven’t been drinking water since she stopped skiing. First thing I did was to get her to start drinking water, instead of soda, juice and other sugary beverage. She also admitted that she loves salty foods and ads a lot of salt to her meals, so we have to cut back on her salt consumption, too. She is committed to make some major changes in her diet to reach her goal. I gave her a very simple meal plan as a guide, based on Michael Pollan advise, “ Eat Food”. Basic rule is to cut out all processed sugar, hydrogenated oil, bad carbs and processed/fast food.
The meals consist of fruits and vegetables, lean protein, whole grains and healthy fats and lots of water. I told her to take a table spoon of raw, unpasteurized, organic apple cider vinegar before breakfast and dinner to help the body burn fat more efficiently.


Day 1


Breakfast: chia pudding with hemp seeds and coconut butter

Snack: oranges

Lunch: 1 slice chicken breast cooked in coconut oil
            2 cup steamed vegetables( Broccoli)
            1 med sweet potato

Snack: 1 cup raw baby carrots

Dinner: Fresh  salad
           

Day 2

Breakfast: plain yogurt w almond butter 

Snack: fruits

Lunch: salmon cooked in coconut oil
            2 cup steamed spinach
            1/2 cup wild rice

Snack: : 1/2 walnuts, raw, unsalted

Dinner: bean salad with fresh veggies


Day 3

Breakfast: chia pudding with fresh fruits

Snack: small plain yoghurt

Lunch:  chicken breast with big salad 

Snack: : 1/2 cup raw, unsalted nuts

Dinner: Quinoa salad
             
Day 4

Breakfast: egg whites with spinach 1/2 avocado

Snack: fruits 

Lunch: Sardinia with beans and arugula

Snack: : raw, unsalted nuts

Dinner: lentil soup with veggies

Day 5

Breakfast: egg whites with veggies 1/2 avocado

Snack: fruits

Lunch: chicken with steamed veggies sweet potato

Snack: : 1/2 raw, unsalted nuts ( pumpkin, sunflower seeds)

Dinner: 2 eggs with sauted carrots


Day 6

Breakfast: Ezekiel wrap with almond butter and banana

Snack: small plain yoghurt

Lunch: fish with veggies

Snack: : raw carrots

Dinner: lentil soup


Day 7

Breakfast: chia pudding with hemp seeds and coconut butter

Snack: fruits

Lunch: bean salad with greens

Snack: : nuts

Dinner: chicken breast with roasted vegetables

Lots of water every day :-)))










Tuesday, January 15, 2013

David's 3 month make over week 2





David’s first week was a great success he lost 6 lb, from 219 lb to 213 lb. We all know that healthy weight lose is 1,5-2 lb according to the doctors, but David’s 6 lb is mostly water weight. If a person has belly fat , like David that is the result of eating processed sugary food and processed, salty food for a period of time, he admitted that he been eating chocolate a lot :-))). Because of to much salt the body withholds water and when you cut back on salt and sugar in the diet the body releases water, and that is why in case of a diet change  at the beginning we lose more weight then the recommended 1,5-2 lb.
As you could see the only sugar in his diet was fresh fruits, no processed food so we can control the amount of salt he eats, too. The 3 biggest enemy of the human body is the over consumption of white sugar, salt and flour.
If we get rid of these 3 things we can control our weight and health, too.
This week I am going to ad chia and hemp seeds to his diet. Chia is a good source of omega3 fatty acides and fiber and hemp is a good source of plant based protein.

Second week’s workouts.

For warm up we do foam rolling and dynamic stretching to prepare the muscles and start the blood flow for the work out.

Foam roll the calfs, hamstrings, IT Bands, quads and piriformis( glutes )






Side lying torso rotation  12/ side





Back lying leg lift  12/side




After the worm up we do 2 sets of 12-15 core exercise

Ball bridge



                                    




Plank on the ball




Full body circuit:

Romanian dead lifts 3x12



T push ups 3x12



Sg leg sg arm row 3x12/side



Biceps curls 3x12



Triceps push downs 3x12




Stretching:

Biceps femoris



Piriformis



Back lying IT Bands, Adductors



Calfs



Quadriceps



Ball lat stretch



Ball chest stretch








David’s Meal Plan week 2.

Day 8: Monday  jan 14 2013


Breakfast: chia pudding with hemp seeds and coconut butter

Snack: oranges

Lunch: 1 slice chicken breast cooked in coconut oil
            2 cup steamed vegetables( Broccoli)
            1 med sweet potato

Snack: 1 cup raw baby carrots

Dinner: vega shake
            Fresh  salad


Day 9: Tuesday jan 15 2013

Breakfast: plain yogurt w almond butter 

Snack: fruits

Lunch: salmon cooked in coconut oil
            2 cup steamed spinach
            1/2 cup wild rice

Snack: : 1/2 walnuts, raw, unsalted

Dinner: bean salad with fresh veggies


Day 10: Wednesday jan 16 2013

Breakfast: 1 cup cooked millet with cinnamon
                    1tbls almond butter
Snack: fruits

Lunch:  chicken breast with big salad 

Snack: : 1/2 cup raw, unsalted nuts

Dinner: Vega shake
            Quinoa salad
             
Day 11: Thursday jan 17 2013

Breakfast: egg whites with spinach 1/2 avocado

Snack: plain yoghurt

Lunch: Sardinia with beans and arugula

Snack: : fruits

Dinner: lentil soup with veggies


Day 12: Friday jan 18 2013

Breakfast: buckwheat with egg whites

Snack: fruits

Lunch: chicken with steamed veggies
            sweet potato

Snack: : 1/2 raw, unsalted nuts ( pumpkin, sunflower seeds)

Dinner: Vega shake
 2 eggs with sauted carrots


Day 13: Saturday jan 19 2013

Breakfast: millet with cinnamon and nuts

Snack: fruits 

Lunch: fish with veggies

Snack: : raw carrots

Dinner: lentil soup


Day 14: Sunday jan 20 2013

Breakfast: chia pudding with hemp seeds and coconut butter

Snack: fruits

Lunch: bean salad with greens

Snack: : nuts

Dinner: roasted vegetables

Lots of water every day J)))