Mr Muscle Beach

Archive for the ‘Work Out’ Category

Gooooooooooood Morning

Well I was able to completely integrate twitter into my blog. You can see now my latest tweets in the sitebar or on my new Daily Tweets Page. I use twitter now to do my short blogging instead of opening always a new blog posts for some small notes.

Todays is HIIT for the first time after 3 months

Morning all

10 minutes cardio done

Weights done as well

Hi

I did today my first full 45 min cardio session. On Monday I will get back to normal training. My weight is still around 101 kg.

More on Monday

Hi all, no worries I did not give up,  had just no time to blog due to much work. How you like the new design ? Any good ?

Cardio update:
I changed my HIIT routine a bit, I do intervals like 30/60 or even 5/10 this way I think my body has no time to adjust to my training and gets challenged every time.

Weight lifting:
All goes well. I added an additional work out day per week. I do now 4 days of lifting rather then 3.

I started to use supplements on 13th of March:

• Multivitamin tablet 1 per day
• Fish Oel: 2 capsules
• Creatinine: low dose
• Whey Protein: low dose

Tomorrow is time again for body measurements

Very short post only.

HIIT cardio done. Did extra weight lifting today. On Monday I will increase weight lifting from 3 times per week to 5 times. Cardio will stay the same

And now I will have 1 chocolate easter egg.

Morning and happy eastern to all. Yesterday did as usual my hiit cardio. I might change soon to a new interval cycle from 30/60 to 15/5. I was reading that it might be even better. So I will try it next week. It is always good to keep your body guessing what you do next. Nutrition I’m not so happy with myself yesterday. Singha beer tastes wonderful especially ice cold to a spicy hot thai curry. Anyway I was still in calorie deficit so its ok. Plus later in the evening I added an extra weight lifting session at the cables. My weight is hovering between 106 and 107kg, may be i gain some muscles already? Because I should loose weight with may current workout. Nutrition is still set at around 500-800 calories loss per day. I will see the coming week how its goes.
Today even it is a holiday I woke up early to get the cardio done for the day. Tonight I will do weight lifting on my arms.

My goal for this weekend: no chocolate!!! The house is full of it ,very hard challenge, I love those small chocolate nougat eggs……

Here the promised video how I perform HIIT cardio early in the morning. Make sure you stretched and warmed up at least 5 minutes.

HIIT cardio training.  HIIT helps me a lot to get in shape and it takes much less time then regular 45 min cardio. But i recommend that you need to do first slow cardio before you start HIIT, and stay in your recommended minimum and maximum heart rate !!! You can do hiit on any fitness machine or even as outdoor sport. I did zero fitness for more then 15 years and trained myself up to this level. have fun and don’t forget … NUTRITION is everything plus HIIT and some weight lifting then your weight will drop !

Hiit was ok. I video taped it and will see if I can get it online a bit later.

For lunch I had ostrich steak. Very nice meat if you have the chance try it.
In the afternoon I went out with wife and dog for 1 hour of brisk walking in the woods.

That’s all for today

Did my daily HIIT, without any problems. Went down to get my first meal and coffee…

Saw a pancake just sitting there alone in the kitchen LOL.
Without any hesitation I took it and it was gone….. around 450 calories…

So rest of the day was cutting down on carbs but not on protein to make up for that delicious pancake. In the afternoon I took the dog out with the mountain bike for about an hour.

Evening, I did extra hard work on my leg work out was able to add some extra weights. I really was mad at me for that pancake.
I’m totally done for today. Protein shake some TV and I call it a day.

I updated My bodystats and as well My progress pictures

Morning to you all. Woke up at 8:00 am and started right away with my HIIT cardio. This week I plan to make a video how I do HIIT cardio and prepare some of my meals. But now its shower time.
Have all a nice Sunday.