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