Monday, August 3, 2015

New Workout Programs, New Challenges | Operation 健康アップ Week 5

Some people like to change their workout routines often to “shock their body” into improving or just prevent their body from getting too used to what you’re doing. It may actually be disadvantageous as their bodies might not progress if you don't give the workouts time to actually work.

But that's also not to say that you should never change workouts ever. Sometimes, one you start off with may really not work for you. Sometimes your goals may change, or sometimes, you really just need something new to kick-start and motivate you again.

One of the problems I have with exercising regularly is that I get really bored after a while.. I told Coach Jon {owner of Genesis Gym} about it when I met him for my first consultation session & signed up with his gym, and he told me that we can change the workout programs every 4 weeks or so to get my desire and motivation to train back up.

And so I guess that's why my gym workout plans changed from this week, and also because I'm focusing more on building up my stubborn muscle groups.

Gym Workouts
On paper, the new workout looked easier than my previous workout plan but in reality... it is just as tough as before!!

A1. Kettle-bell Deadlift, 4 sets, 8 reps - 16kg
A2. Flat Dumb-bell Bench Press {Pronating}, 4 sets, 8 reps - 9 + 8kg
B1. Lying Leg Curl, Toes Up, 4 sets, 8 reps  - 25kg
B2. Kettle-bell Swing, 60s - 16kg
C1. Seated Supported Dumb-bell Shoulder Press {Neutral}, 8 reps, 7 + 6.5kg
C2. Dumbell Half Squat Thrusters, 60s - 2kg

The gym moved location to a bigger place in the beginning of the week so I could only go in once on Friday. I started out with Farhan, then Justin took over the training. Since it was a new workout, Justin took it easy easier {i.e. not so heavy weights!} and also explained the concept of why we are doing each exercise and what we are trying to achieve with it, which I always appreciate. When you understand the "why" of doing something, you work on it better and remember it longer.

My new workout consists of mainly Pre-Exhaust Super Sets where I'd work on the same muscle group with an isolation exercise first, and then follow up with a compound exercise immediately after without resting in between sets. This should boost muscle growth in that targeted area.. and more muscles will lead to less fat!!.. hopefully :P

Doing the exercises, I realised more that my left leg and left arms are much weaker than my right sides and I need to focus and remember to work on them as hard. I left training feeling pretty tired, but not extremely over-exhausted. Might be a different story for Week 6 though when they add on heavier weights :P

Oh I took some caffeine before my workouts to perk me up and I think it helped me to focus better during training. Will try to do that now for my sessions now on..

Home Workouts
This week since Genesis Gym was closed Monday - Wednesday for the relocation, I worked out more on my own and went to the club gym on Monday, Wednesday and Saturday. While I exercise Lil Pumpkin plays in the club's kids room or the boy brings her to walk about in the neighbourhood.

The first two sessions I did weights based on the previous home workout plan, then on Friday I received my new home workout plan and followed that on Saturday: 

A1. Leg Press, 4 sets, 8 reps - 215 pounds {97.5kg}
A2. Walking Lunges, 4 sets, 16 on each leg - Body Weight
B1. Supinated Lat Pulldown, 4 sets, 8 reps - 62.5pounds {28.3kg}
B2. Seated Cable Row, 4 sets, 16 reps - 5 + 4 + 3kg
C. Front Bridge, 3 sets, 75sec

Again, these are like Pre-Exhaust Super Sets and the compound exercise really pushed me hard. I was almost dragging my feet for the Walking Lunges even though I didn't have to carry any weights while doing it, and you can see that I had to keep lowering my weights for the Seated Cable Row as the sets increased.. oops.

Sometimes it's hard to train properly at your own gym because there's not enough equipment to go around and some people like to rest too long at the machines in between sets. But I still prefer that to training at home as it's easier to carry the proper weights, and at least I'm more efficient to finish my workouts in an hour+ and not get so easily distracted to go watch tv, sit on the couch or play with the computer :P

Food Nutrition
Still not at the optimum level and that's probably why I'm not progressing towards my goals as fast as I want to as well. Good nutrition is an important part of leading a healthy lifestyle.

The boy and I went for a Japanese buffet at Kuishinbo on Sunday to celebrate our 149th monthiversary and check out their latest Okinawa/ Kyushu specials. I feel kinda guilty to go for buffets nowadays or to have big meals but the boy sent me this link on Cheat Day Strategies which helped a foodie like me on how to deal with buffets and holiday feasts haha.

It's a long read but basically,
1. Don't stress it - if you overexercise beforehand to want to compensate for the big meal, you'll tend to eat even more than usual.
2. Create a calorie buffet - reduce your meal frequency as much as you can or reduce your calorie intake in the meals leading up to the feast.
3. Protein priority - eat as much protein  and vegetables as you can first, then fats and carbs for taste.
4. Limit choices, but not amounts - eating that which you absolutely love and crave, while not going for everything available, can be a very effective strategy in regulating calorie intake without feeling deprived.

I left the buffet feeling pretty good that I didn't overeat until I felt like puking, but I still got to indulge in some delicious dishes and desserts :) And it made me even more motivated to go for my next gym session to work off those extra calories!!!

Thoughts for the week
The boy has told me that since I started training, I've been happier, less grouchy and overall more energetic. He likes this "new me" and I think he likes that we have more in common to talk about and I'm more interested in his hobby of body-building too heh.

I do feel that I lose my temper less and I have more sprite in my walk too.. but most of all, I'm really glad that this positive energy carries over to our family life and makes everyone feel more joyful. Our days are even busier than before, but at least it's a good kind of busy that brings our overall well-being up, instead of draining our life spirit away... 

Follow my Fitness Diary posts here or on Instagram {#AiFitnessDiary}.  

One-on-On Personal Training Updates:

Genesis Gym Personal Training Updates:
The Beginning - Signing Up for Personal Training
Week 3 - Keeping Fit Needs Brain & Brawns
Week 4 - Reality Check
Week 5 - New Workout Programs, New Challenges
Week 6 - Program Progress Report 
Week 7 - Training with a Weak Back
Week 8 - Keep Calm & Gym On
Week 9 - Making Sense of Trap Lifts, TRX & Med Ball Slams
Week 10 - Workout Max Out
Week 11 - Rolling in the Deep
Week 12 - Program End Report
Week 13 - Start of Cycle 2
Weeks 14 to 16 - Slow & Steady
Weeks 17 to 20 - Milos Giant Sets
Weeks 21 to 24 - Cycle 2 Program End Report
Weeks 25 to 28 - German Volume Training & MetCon Workouts
Weeks 29 to 32 - What Doesn't Kill You
Weeks 33 to 36 -  Cycle 3 Program End Report
Personal Training - Results 1 Year Later 


17 comments:

Masshole Mommy said...

I think it's great that you are working towards a healthier lifestyle! Go get 'em!

alissa apel said...

That's great that you're happier to your husband. I need to get back into it. My arms are flabby. I eat pretty healthy - especially compared to other Americans. I just need to be more active. I am, then I stop for awhile.

Angie. S said...

Way to go Ai! So proud of you for committing to start this exercise regime and sticking to it for 4 weeks already! The exercise sets look very strenuous, are they for beginners? I've read that exercising helps us relieve tensions and releases the happy hormones - endorphins, perhaps that's why you're reaping the benefits too! Jia you!

sayshappymums said...

I'm already sweating looking at your photos. Kudos for the effort and endurance to go thru these workout regimes!

Shirley @ SAys! Happy Mums

Bumble Bee Mum said...

Lol.. You and your fitness posts!!! I feel so nua reading your fitness posts... I was more interesting in those yummy-looking sushi than anything... :p

But yeah, I've been trying to keep my diet protein-rich ever since like, teenage years.. Because that's how those teen magazines always teaches us to stay slim while healthy. Guess that means sashimi over sushi.. Wahaha...

Lyn Lee said...

It looks like a very very hardcore regime! But as they say, no pain no gain huh!

Theresa Mahoney said...

You are doing great with your workouts! That's nice you were still able to go the buffet and walk away feeling like you didn't over do it. I try to avoid them at all costs. We don't have to many healthy options on our buffets, so eating right just doesn't work for me when we go. Keep up the good work!

Ashlyn Thia said...

How I wish I could be half determined. I definitely need to read more of your workout series to motivate myself!

mAy said...

Oh my lord! I will never be able to do this man! And you work out at home too? Haha you are good! I would hit the gym, do some cardio and go home with a bag of chips!

Ai Sakura said...

Masshole Mommy: thank you! I'm trying! :P

Alissa: I think starting is easy, but continuing is hard. Let's motivate one another!

Angie: Maybe not for beginner beginners? The trainers will take into account your past illnesses, current body conditions etc to plan a workout to suit your needs and guide you through the exercises too so that's one good thing about getting a PT :P

Shirley: haha thanks!

Bumble Bee Mum: hahaha... I've never been much of a carb person, except for noodles!!!... but ya.. love sashimi!

Lyn: yes exactly!

Theresa: thank you!

Ashlyn: Please do! That's one reason I like to write them too.. hopefully to motivate others to live a healthier lifestyle.

May: Come work out with me la! ;)

Debs G from Owls Well said...

I think that it is really great that you are taking us on your exercise journey!

Klessis said...

Great motivation and very inspiring, like I said before! Like you, I get bored easily too but I don't enjoy weights and such, so I opt for classes such as zumba and body combat instead. I like fitness that's fun. :)

Audrey Soo said...

I've been meaning to get back to exercising and staying fit but it's so hard to stay on track. Thanks for sharing your fitness workout program, it makes me feel more determined. I've never tried a gym, maybe it's time to start exploring.

Cheers

Audrey @sayshappymums

Waiwai Leung said...

You are so disciplined in your training. I wanted to exercise at least once a week but I haven't been able to do so, simply because of laziness! :p

Stacy said...

Spam sushi? :)

I am faint just looking at your pictures, so let me just say... you go, girl!

Charmaine was here said...

Hi! I was just browsing Genesis's Facebook page and found your blog.

May I know how does the packages work when u sign up?

just contemplating on signing a package there.

Ai Sakura said...

Debs G: thank you!

Klessis: I used to go for lots of gym classes too in my prev gym. But sometimes hard to fit into busy schedule haha

Audrey: Think it's easier to start exercising when you have support. Either get a friend to exercise with you or go with a PT! ;)

Waiwai: Once you start, you'll get into the habit of it.

Stacy: yessss... went for an Okinawan buffet :P

Charmaine: You can read through my weekly updates. Genesis Gym will give you a workout to follow at their gym and the trainers will take you through it. You go whenever you can, best if at least twice a week. If you can workout at home they can give you a home workout too and help with your diety needs. Go down for a free consultation to find out more :)