How I've lost size but eaten what I want

Hi guys long time no….Type? Lol. I hope you’re all well, I thought I’d share a short post about what I’m currently doing for workouts. As always I’m not a expert so all I can do is share my journey and tell you what’s working for myself personally.

Now I’m not here to say this is the healthiest thing I could do for my body as it’s not. However 4 weeks ago I decided to change up my workouts I introduced tabata and more HIIT however I didn’t change my eating habits at all! I’ve literally been eating cake every night and whatever else I may fancy. However starting this week (July 25th I’ve cut back on my desserts).

Anyway the point of this post is to share my 4 weeks progress just from upping cardio and I was actually really surprised. It’s not a drastic difference but I can see some change in my waist and a little bit in my neck which is random but I’ll take it! so I’m keeping up with this extra cardio and seeing what another month or two can do.

P.S Sorry about the awful quality it’s hard to take identical back pictures.

How to Prevent Muscle Cramps When Exercising

Muscle cramps are an all-too-common occurrence when working out. Whether you perform cardio, strength training or a combination of both, you’ll probably experience a muscle cramp at least once during their training regimen. While they typically pose no immediate concern, muscle cramps can still cause pain and discomfort. So, how can you prevent them when exercising?

Drink Plenty of Water

First and foremost, make sure you are drinking plenty of water before, during and after you exercise. Studies have shown that the majority of Americans go throughout their daily lives in a state of mild dehydration. When your body doesn’t get the water it needs, your muscles become tense and more susceptible to cramping (as well as injury). To prevent this from happening, drink a minimum of eight, 8-ounce glasses of H2O per day, more if you plan on spending time outdoors and/or staying physically active.

Stretch Before Exercising

Another helpful tip to prevent muscle cramps is to stretch before exercising. Stretching is critical, as it “warms” the muscles up so they are less susceptible to cramping. You don’t have to spend an entire hour stretching. Rather, perform a basic 10-minute stretching routine in which you stretch your hands up high, down low, and then twist your body from side to side.

Stretch After Exercising

Of course, you should also stretch after exercising. While most seasoned athletes and bodybuilders are aware of the importance of pre-workout stretching, many overlook the importance of post-workout stretching, assuming it offers little-to-no benefit. In reality, post-workout stretching is equally as important, if not more important.

Replenish Sodium

Sodium gets a bad rap, with many people believing that it’s a non-beneficial nutrient that causes weight gain. In excess, sodium can certain contribute to weight gain. When consumed in moderation – and according to the dietary guidelines – however, it’s actually beneficial. In fact, sodium is a type of electrolyte that protects against muscle cramps.

These are just a few tips to help protect against muscle cramps when exercising.

2

7.27.16
If you follow my snap chat you know I was pretty active today.
I’ll be going to CrossFit occasionally for the next 4 weeks. Today was my first day back and it was a doozy.

“Daniel”
50 pull ups
400m run
21 thrusters
800m run
21 thrusters
400m run
50 pull ups
31:45

Asked what was the time cap and my coach replied well we close at 8 so…
Last to finish as per usual I’m glad to see some things never change 😂. I was so glad to be back I didn’t care. I was welcomed with open arms and I still feel like I’m part of that family.
Anyway because it’s been a while since I’ve done that many pull ups I have to use the green band (the second thickest at my box) but I did it. I told myself that I was going to do sets 5 the whole way through and I did so I was super proud. I did 65# thrusters and was surprised at easy they were even after all this time off. I did 14-7 each time. The runs were well ehhh but I did them.

Then i forgot I promised my Differential Equations professor I would go to the hump day run downtown tonight so I did. Ran the world’s slowest 5k but I got there and that’s all that matters. It’s not about time it’s about showing up.

After the run I gave my legs a break and went walk for about an hour looking for Pokemon. Came home and made the most amazing spaghetti squash bake and had a slice of my cake for dessert.

instagram

Snatch double at 115lbs today! I think it was like a good 30 sec pause between ‘em, but let’s be real I’LL TAKE IT 😂🙌🏽 I love visiting my girl Jess at CrossFit Diligence ❤️ #LikeButta

Made with Instagram
4

Being a hero takes a level of training difficult enough to make you go bald. Find out what it’s like with the One Punch Man Training Program! It’s currently in process of being released, with weekly updates!

The basis of the training is Saitama’s 100 Push-ups, 100 Sit-ups, 100 Squats, and 10 km of Running, but is implemented in such a way to help you stay injury free and build strength and ridiculous endurance. 

One-Punch Man Training Program

  1. Week 1
  2. Week 2
  3. Week 3
  4. Week 4
  5. Week 5
  6. Week 6
  7. Week 7
  8. Week 8
  9. Week 9
  10. Week 10
  11. Week 11
  12. Week 12
  13. Week 13
  14. Week 14
  15. Week 15
  16. Week 16
  17. Week 17
  18. Week 18
  19. Week 19
  20. Week 20
  21. Week 21
  22. Week 22
  23. Week 23
  24. Week 24
  25. Week 25
  26. Week 26
  27. Week 27
  28. Week 28
  29. Week 29
  30. Week 30

That’s all for now! This is be updated as workouts are added!

instagram

Always wait until the beat drops when attempting to string together muscle-ups - 60% of the time, it works every time.

Made with Instagram

☠Progress Update☠
11 months in #singapore has given me time to fix up my eating (still going through 🍩🍩 like there’s no tomorrow) and get my #workouts locked down.
18.5kg lost and a %bf adjustment of 8.4! Can’t complain really. Now to hop on a plane and see all your beautiful British faces!

Made with Instagram

WORKOUT PLAYLISTS

(1) (2) (3) (4) (5)

LOW-IMPACT CARDIO WORKOUTS (at home!)

FitnessBlender: (1) (2) (3) (4) (5)
BodyProject: (1) (2) (3)
Blogilates: (1) (2)

TARGETED WORKOUTS (at home!)

Abs/Obliques: (1) (2) (3)
Arms: (1) (2) (3)
Legs: (1) (2) (3)
Back/Butt: (1) (2) (3)

MISC. Websites

Bodybuilding.com – good source for information and tips!
Livestrong.com – Super positive, super proactive inspiration/info!

MISC. Routines

HIIT Swimming Routine – use this at the pool for your next workout!
HIIT Home cardio routine 
Superhero-themed routines – play your favorite movie soundtrack and BURN
HIIT routines – wonderfully illustrated and clearly explained!