Structual Phase first few workouts

The structual phase is harder then it looks! I was just getting used to Foundation exercises and now my body is hurting again, which is a good feeling. It is harder then it looks let me tell you! The MMA technique pieces are nicely coming together as well. I am diligently trying to keep with this program and I find that actually doing it is harder then the actual exercises. With all of lifes obstacles and stress sometimes the last thing you want to do is workout at the end of the day-but I also found that if I miss a few days I physically and mentally feel like crap! I will post back once I am mid way through...all I can say is stick with it!

Completed Foundation Phase!

I am now done this phase-even though it took me a little longer then it would a "normal joe". It was not as hard as I thought it was going to be-the more challenging things were actually setting aside the time and getting motivated to get off my ass and do it. The results thus far, number wise are for the most part doubled and even tripled as to when I started. I was super weak mind you on day 1 but overall I can feel the strength improving and know somewhere under the fat the muscles are actually growing. My weight thus far has been within 3-4 pounds of my original weight but I feel it will drop in the coming phases-as my strength improves-so will my fat burning. My goals this coming phase are to improve my push ups and cardio endurance. Also to shed some fat, and pack on some visible muscle. Below are a few numbers showing from Day 1 to the last Day of this phase.



Wall sit = 15 seconds --> 50 seconds

Prone bridge = 20 seconds --> 40 seconds

Side bridge = 20 seconds --> 40 seconds each side

Starting Structual Phase next week

I am running a week or so behind sched-but have not quit yet which is most important in my honest opinion! Work has been insane -hours all over the place throwing off my "groove"...My goals for more cardio will come with time as I have not planned well enough as of lately- My cardio and mainly my push ups are areas which need MUCH improvement...I will work in the next few weeks to make an effort on working on these to get them " up to par" so to speak as they are lacking. All of the other exercises I have improved on from day 1, most 2-4x as much duration/reps. I am still smoke free and am feeling greater breathing capacity but overall still feel that I am falling short of where I should be both cardio and strength wise. But I have noticed slight visual changes and can feel strength building in my legs, arms/shoulders and lower back especially. I will post up some numbers near the end of this week comparing day 1 to the ending of the Foundation phase. Possibly pictures as well...

Update- Almost done Foundation phase!

OK so I am running behind schedule a little! I would rather arrive late then never-ha ha. I mean most people these days have messed up hours which change on a daily basis etc...it is hard to find time to sleep, even sometimes it seems. But seriously I am going to admit that I missed 3 days in a row and it was very hard to get back "on the horse" so to speak- I don't recommend missing more then 2 days in a row at most..but if you are sick or too busy with other things or burnt out I would say it is better to take a break then completely give up. I myself would rather miss a few days then quit because of frustration or stresses of life which are interfering. I am going to be honest as well with the workouts- I cannot do all drills/exercises perfectly but I give 100% each workout- if you could do each exercise perfectly you would already be "ripped" and would not need this program! Don't forget, that for some of you guys like myself, we are new to exercise and it takes time- and a lot of demand on your body both physically and mentally! My advice is to not get tripped up over your weakest exercise. Everyone will have one-but try your best each workout to "up" your last workout by 2-3 reps to the recommend amount of reps and sets- No point in getting mad and saying "F--- it!" just because one exercise is your weak point- for me push ups are my weak point but I know that as I progress and lose weight my overall strength and form will improve in push ups as well as all the other exercises- Basically what I am suggesting is to not dwell on your weaker areas- just note them and improve each time! I have already seen 3-4 times length improvement in my wall-sits as well as prones- I will post my numbers once this phase is complete-also my weight is hovering around 237-238 lbs. I am not too concerned because I know some of that is now muscle and also that in the coming phases I will burn more fat once my foundation muscle has been developed and trained. Within a week or so I will post my results of the Foundation phase with some numbers and a final Review. Stick to it!

Weigh In

Thus far I have lost 3 pounds. A very small difference but overall better then nothing...I am aiming for 30-50 pounds overall...we will see...my schedule is a little off in regards to workouts as I was "hurtin" for a few days and had my birthday/work on another workout day. I am still not smoking, and am continuing to eat clean. I am going to incorporate a cardio work out as soon as possible with sit ups and running on a treadmill for 1-1.5hours 6 days a week. Once my cardio improves and I begin the next phase in approx 2 weeks I will weigh in again....


Current weight = 237 pounds

Week 3 Review

Things are starting to go smoother, although I did pull a muscle in my neck by not using good form with the prone cobra....I could barely swallow for 3-4 days and went to a doctor who confirmed I just pulled something. I cannot stress enough the importance to detail in form for all exercises. I learned the hard way. I am fine now though and am getting stronger and my endurance is strengthening. I am able to get through the warm up much faster then even a week ago-also my form for push ups is improving as well as my times for wallsit/side bridges nearly doubled! Work has been insane and some days I miss my workout but I still eat well and try to incorporate some form of extra cardio on those days. When this happens I try to workout a little harder next time to compensate. Last weekend I met with my trainer Eric Wong who guided me through all the exercises and pointed out all my mistakes which otherwise I would not have known about. A word of advice, if you are a noob like me, consult a friend or family member to point out any flaws and or mistakes which you are doing which you may not even realize! Trust me it makes the world of difference and you will feel it after your workout! Weigh in to come this weekend....

Week 2 Review

I am super sore! But a good sore! The warm up is becoming routine now and by 2 rounds of it I am ready to go and am lightly sweating. The workouts are starting to become smoother and my times/reps are improving! I am not going to lie, for some exercises I cannot do the full amount of reps,but I make sure I do more and more each time I train. I find splitting up things such as push ups into 3sets X 2 of 5reps makes it easier for a noob like myself. Once I lose some weight and gain more strength, I will do 15 reps X 2 continously but for now I am adapting and I dont expect to be able to do all the exact recommended amounts of reps-I just do as many as I can in good form,but stride to improve/upgrade. I am gradually getting acustomed to healthy eating. Its not that bad and the benefits are great! Both physically and mentally I have noticed changes. Most notably my energy levels are 3X better-no afternoon crash anymore while at work. I am sleeping better as well. Day 49 no smoking as well! I am going to start 30mins cardio per day as well to help with my weight. More updates to come...next week I will weigh in and see how much fat I have lost thus far....

Foundation Phase workout Day 2 1st time

First off I felt this routine a little easier to complete-but it was just as intense! I was almost toe to toe in regards to reps done for each exercise-trying to keep good form of course. My fighting stance is looking sharp as well, and my footwork is getting smoother. I also made sure to document everything! My legs felt like exploding during/after the wall-sit, but I can feel my overall flexibility, strength and stamina improving. More comments to follow this coming week for week 2!

Foundation phase Workout Day 1 -1st Workout ever!

First off I was tired as shit after/during the warm-up. Be sure to allocate around 1-1.5 hours if you are new to exercise like me-also I recommend you track everything on paper-My biggest challenge thus far were/are the pushups with good form...all other exercises are doable for me-(jackknife is hard to balance-maybe my ball is too big? 75cm)most with my muscles shaking like a leaf mind you...anyway-I did as many reps as possible for all exercises-My goal is to work up to the recommended amount of reps/sets by the 3rd-4th week. All in all I feel great and my muscles feel tighter and not so flabby...I continue to eat well and have noticed changes just from the healthier eating...I am not going to lie-half way through I felt like saying "Eff it!" but I took a 2minute breather and continued along...Next workout I will stress to improve form/reps/and timing. Time allocation is a huge thing! Like Eric says, "Train smart" You need to use your time during warmup/workout efficiently to maximize intensity-and to also not burn yourself out-You need to pace yourself. I will write back after Day 2 workout with review of it. PS. My footwork is improving as well-as is my fightning stance compared to the first 2 days of practicing the MMA workouts with Jeff.

MMA RIPPED BEGINNING

I am about to begin my journey (http://mmaripped.com) to getting healthy and staying there. Quick background of myself-I work in an office environment sitting on my ass in front of a computer for 6+ hours daily.I was also a heavy smoker for 8 years(I quit a month ago-cold turkey), and a some what heavy drinker. I have never eaten fruit/veggies/healthy-I was a fastfood junkie-lots of Mcdonalds and fast food crap. Lots of pasta/pizza and pop and junk food. I have also never gone to a gym or had a personal trainer until now. My goals are to get fit, feel better, and look better. Picking up some valuable mixed martial arts on the way is mos def a bonus! I have started eating better and feel more energetic by using the principles applied in "Nutrition-Itsu" ebook by my trainer, Eric Wong. I have cut out all processed food/pop/junk food crap-I am now surviving on fresh veggies,fruits,chicken,milk, nuts and plenty of water. I am setting goals to continue not to smoke-and also continue to eat well and exercise. I will keep you all updated with challenges and how the 4 week bodyweight program is going once I start this week. Below are some pictures of myself before starting the program.

Current Weight= 240 pounds