Thursday, May 17, 2012
Thursday, April 19, 2012
Monday, April 9, 2012
Monday, February 13, 2012
Work Outs
Lately I've been a lot more health conscious. Early last year I weighed in at 200 pounds. For a guy that barely stands at 5' 7", that's not a healthy weight. Over the summer I was tasked out to do a support mission for the Cadets at West Point, New York. I had a lot of down time while I was there so I decided to try and lose at least 10 pounds. I was 195 at the time and managed to drop down to 175 by the time I got back home. Not too shabby. The amazing part is that I wasn't killing myself at the gym for hours on end. I changed up my diet and the types of workouts that I was accustomed to in the past. First off, I cut back on eating grains. No breads, pasta, rice or anything grain based. Well, almost no breads. I increased my fruit and vegetable intake as well as proteins. So my diet consisted of meat, fruits and vegetables and very few breads. Sometimes those are almost impossible to avoid especially if you're not in charge of the menu. My workouts went from 1 to 2 hours at the gym lifting weights and running on a treadmill to 45 minutes of body weight exercises as well as weight lifting done in circuit. Within two and a half months I dropped 20 pounds. I've continued doing different circuit training routines and slacked on the diet part. I now teeter between 170-175 pounds. I'm in better shape now than I was when I got out of basic training. I'm in my 30s and I can run faster than I did when I was a young soldier straight out of training. The best part is that I didn't have to spend hours at the gym or workout 6 days out of the week. Between 30 to 45 minutes a day and I would workout 3 to 5 times a week. It all depended on my mood. Some of these workouts you can do at home with no equipment. Good for those of you who can't afford gym memberships or have the time to waste traveling back and forth from the gym. If you're curious what workouts I did to achieve my weight loss and get in the best shape I've ever been, just scroll down. I've listed a few of them.
This workout consists of 8 different exercises done in circuit. Do 4 sets of this with 60 seconds of rest between sets.
60 Jumping Jacks
20 Spiderman pushups
20 Walking Lunges
20 Spiderman Climbs (10 per side)
20 Body Weight Squats
20 Mountain Climbers
5 Burpees
50 High Knees (25 per leg)
That's it! You're done for the day. It's a great full body workout and great cardio. Trust me, once you get to the last three exercises, you're gonna be winded.
Here is another one. Its a bit shorter than the last one. For this workout you'll need a pull up bar. Same rules apply. 4 sets done in circuit. 60 seconds rest between sets. If 4 sets isn't enough, you can always do more.
60 Jumping Jacks
10 Pushups
10 Lunges per leg
10 Burpees
10 Pullups
Here is another workout that I came across. It might not look like much at first but this one can be a bitch. It's called Cindy. This one is done a bit different than the others. This is a time based exercise. Do all three exercises in circuit and rest 10 seconds after each set. Do as many rounds as possible for 20 minutes. You'll need a pull up bar for this workout.
5 Pull Ups
10 Push Ups
15 Body Weight Squats
I've used this workout as a warm up. I called it a "Half Cindy". Do this workout for 10 minutes instead of 20 and then I went out and ran 4 miles. Have fun.
Here is one for the gym. Circuit training is tough to do at a traditional gym. I say that because it's usually packed with a bunch of meat heads who hog up equipment and make love to themselves in the mirror for hours on end. I like to get in there, knock out my workout and GTFO.
Same circuit training rules here. 3 sets in circuit, 60 seconds rest between sets.
10 Weighted Barbell Squats
10 Military Press
10 Dead Lifts
10 Upright Rows
Best thing to do here is to get all your gear set up prior to working out so you can go from one exercise to the next without stopping. Remember, you don't want to go for your max weight here. You want moderate weight or else you're gonna burn yourself out quick and you won't be able to complete your sets.
I'll post more workouts later. These should be a good start for those of you that want to spend less time working out but still want results. Keep in mind that I'm not some health guru, nor am I claiming to be a professional fitness instructor. I'm just talking about the workouts that I did to help me lose weight and get fit. If you don't know what the exercises are, feel free to ask. I'll do my best to answer questions and explain them. Feel free to research the exercises as well to make sure you're doing them correctly as to not cause any unwanted injuries.
This workout consists of 8 different exercises done in circuit. Do 4 sets of this with 60 seconds of rest between sets.
60 Jumping Jacks
20 Spiderman pushups
20 Walking Lunges
20 Spiderman Climbs (10 per side)
20 Body Weight Squats
20 Mountain Climbers
5 Burpees
50 High Knees (25 per leg)
That's it! You're done for the day. It's a great full body workout and great cardio. Trust me, once you get to the last three exercises, you're gonna be winded.
Here is another one. Its a bit shorter than the last one. For this workout you'll need a pull up bar. Same rules apply. 4 sets done in circuit. 60 seconds rest between sets. If 4 sets isn't enough, you can always do more.
60 Jumping Jacks
10 Pushups
10 Lunges per leg
10 Burpees
10 Pullups
Here is another workout that I came across. It might not look like much at first but this one can be a bitch. It's called Cindy. This one is done a bit different than the others. This is a time based exercise. Do all three exercises in circuit and rest 10 seconds after each set. Do as many rounds as possible for 20 minutes. You'll need a pull up bar for this workout.
5 Pull Ups
10 Push Ups
15 Body Weight Squats
I've used this workout as a warm up. I called it a "Half Cindy". Do this workout for 10 minutes instead of 20 and then I went out and ran 4 miles. Have fun.
Here is one for the gym. Circuit training is tough to do at a traditional gym. I say that because it's usually packed with a bunch of meat heads who hog up equipment and make love to themselves in the mirror for hours on end. I like to get in there, knock out my workout and GTFO.
Same circuit training rules here. 3 sets in circuit, 60 seconds rest between sets.
10 Weighted Barbell Squats
10 Military Press
10 Dead Lifts
10 Upright Rows
Best thing to do here is to get all your gear set up prior to working out so you can go from one exercise to the next without stopping. Remember, you don't want to go for your max weight here. You want moderate weight or else you're gonna burn yourself out quick and you won't be able to complete your sets.
I'll post more workouts later. These should be a good start for those of you that want to spend less time working out but still want results. Keep in mind that I'm not some health guru, nor am I claiming to be a professional fitness instructor. I'm just talking about the workouts that I did to help me lose weight and get fit. If you don't know what the exercises are, feel free to ask. I'll do my best to answer questions and explain them. Feel free to research the exercises as well to make sure you're doing them correctly as to not cause any unwanted injuries.
Wednesday, January 26, 2011
Fogged Sunrise
Fogged Sunrise
Day 26...
Pulled into my driveway after PT this morning. Windows were fogged up. Looked out to my left before getting out of the car and thought "That should make a good HDR shot." So here it is. Final product. Enjoy.
Seems that most of my shots might be some type of Sunrise or Sunset. Those are the times that I will be either on my way to work or leaving work. Those will be the times I'll have my camera handy and probably have more opportunities to spot something interesting.
Tuesday, January 25, 2011
25...
GTi Sunrise
Day 25
Yesterday I had nothing so I made sure to make it up today. Got released from PT early today. Luckily wifey was around the corner and had her camera with her. I drove her to this spot just in time to catch the last bit of the sunrise. Wish I had got there a few minutes sooner cuz it was a lot more colorful. Overall I think I managed to capture the moment.... BTW, What do cameras and condoms have in common?... They both capture the moment!! ;) Ba-zing!!
Nothing
Nothing
Sorry. Got nothing today. Busy day. Didn't have time to take any photos and had no ideas. Hopefully tomorrow is a better day.
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