Week 9, 11 Sequence
Day 1: Chest & Back, Ab Ripper
Day 2: Plyometrics
Day 3: Shoulder & Arms, Ab Ripper
Day 4: Yoga X
Day 5: Legs and Back, Ab Ripper
Day 6: Kenpo
Day 7: Rest or Stretch X
Week 10, 12 Sequence
Day 1: Chest, Shoulders & Triceps, Ab Ripper
Day 2: Plyometrics
Day 3: Back and Biceps, Ab Ripper
Day 4: Yoga
Day 5: Legs and Back, Ab Ripper
Day 6: Kenpo
Day 7: Rest, Stretch X
Week 13 Sequence/ FINAL COUNTDOWN [na nuh naaaa nuhhh!]:
Day 1: Yoga
Day 2: Core Synergistics
Day 3: Kenpo
Day 4: Stretch X
Day 5: Core Synergistics
Day 6: Yoga
Day 7: Rest/Stretch X
I just finished Week 11 (well, tomorrow's my stretch day, but that's not really a work out) and man, is there a HUGE difference in so many things in comparison to Phase 1. Not just my physical shape, which is totally different, but how I see myself. I hated looking at my body before. I hated that I was weak, that I couldn't do things like I used to when I was a kid/teen/in my 20s.
I can now do things I could even do in my 20s when I was arguably my fittest. I've never been able to bust out so many different kinds of push ups, let alone the sheer number of push ups I can do now. I average 20 of each type per workout (for those workouts) and there are typically 10 - 12 push up variants. That's over 200 push ups in a 50 min. period. Not to mention the curls, rows, pull ups, and chin ups. NEVER could do pull ups or chin ups. I can knock out 10 in a row now. I hope to make that number higher, but hey, I'm pretty happy with that.
I've always had strong abs and legs, but a nice layer of flubber over them, too. I love seeing the actual muscle now. I love that I do these incredibly intense workouts and feel GOOD while doing it, instead of struggling like I did in the beginning. I think the manner in which Tony Horton leads these workouts is really the key: it's positive, but it isn't a push over. (Ha, that's an understatement.) But he doesn't let you quit or give up on things. "I presently struggle with chin ups," not "I can't do them." He acknowledges that you won't be able to look like him when you start, but that by the time you finish, you'll look like the best YOU there is. I love that.
This week saw the first time that I was able to do every single move in the Yoga X workout, and not just do it, but do it well. (I flub those reverse half moons, etc. Those are just crazy hard.) I finally managed to pull off Crane! Not for the full 60 seconds, but half ain't too bad. And I wanted to be able to do this by my birthday, so yay me. :D
I had to drop out of the schedule for two weeks and change because of my hurt back, so this is taking me longer than it's supposed to, but I'm not bothered by that. I'm keeping injury free while exercising and feeling good. I cannot recommend this highly enough, but let me stress: THIS IS NOT FOR YOUR FIRST TIME BACK INTO EXERCISE. If you've not worked out in years, if you used to be athletic but have been more couch potato-esque for more than half a year, do not jump into this. This is for people who exercise and aren't getting the results they want/want to step it up a notch. They Plyometric workout alone should attest to that - it's jump training. High impact. I would never have attempted that had I not had knee surgery and got back into race walking and leg work to strengthen up my knees.
I still have two weeks to go. When this is all done, I'm adding the Plyo, Yoga, Core, and a lot of the Legs & Back workouts to my weekly routine, mixing them up to stay fit.
But it's not all about working out, you have to put good things in to get good things out.
Food and Diet
The dreaded D word. Honestly, I don't eat a lot of junk. I don't go out to eat often, and when I do, I usually get things that are good for me. I'm not a huge gravy fan, or into sauces. I don't like salads drowning in dressing, and fried foods are rare. I make my own bread out of whole grains, I grow a lot of my own vegetables, and I love me some fruit. I don't drink soda. And I don't care if it's diet soda, it's not good for you. [/my thoughts on yaoi] I'm a milk/coffee/water drinker.
Over the past few weeks I've almost completely cut out any form of alcohol, woe. Alcohol, as soon as it hits your blood stream, slows your metabolism way down. I just burned 700 calories in a plyo workout, and I'm going to stop that from firing high all day long (and burning maybe another 700) for a glass of wine? Hmm, probably not. That was a hard one. Not that I'm a booze hound, just that I like a glass of wine with dinner. Or if it's Mexican, I want a margarita/mojito.
But man, did I see a difference. Pretty much the only fats in my diet as of late are from chocolate (I'm not crazy), milk fats, nuts, olive oil. You need fat in your diet. But not the crappy kind, we all know this. But I quit with the "low fat" yogurt crap and switched to proper yogurt (Greek) and have that for breakfast with a drizzle of honey and Uncle Sam flax, and man. The Swedes weren't lying: milk fats pull out the other fats. I have a teeny patch of dimples on my tukus, I'm a woman after all, we were made to have that, but let's face it: we don't want the dimples. Dramatic difference in the "texture" of my skin since I made that dietary concession. And I see it as a win/win because Greek yogurt is DELICIOUS.
I also make a point to eat five times a day. Three meals (about 400-500 calories each) and two snacks in the 100-200 calorie range. I'm burning a lot of calories and wanting to whittle down. Once I feel like I'm just where I want to be (it's all about toning, not the scale) then I'll cut that down to 1500 calories a day, unless I have a big workout. Remember: the weight you are x 100 = how many calories to consume to stay exactly as you are, if you are mostly sedentary. If you're active, add a minimum of 200 calories to your diet for moderate exercise.
One more thing I changed about my lifestyle was sleep. I averaged 6 hours a night before, and sometimes not even that. Falling asleep was hard a lot of nights. Working out like this? No longer a problem. I get a SOLID 8 hours every night, sometimes more. Your muscles get stronger and repair themselves while you sleep, so I made a point of going to bed early just to make sure that whenever I finally fell asleep, I'd be closer to getting my goal of 8 hours. Now it's just not a problem. I'm pretty tired by the end of the day. :)
I know this is extreme, and I know this isn't for everyone. But man, this was totally for me. I have never felt better in my life. In case the worst happens tomorrow (*G*) I'll die fit and happy. Heh.
(And please know that I'm throwing that dietary stuff to the wind tomorrow night because I plan on celebrating hard core. Bring on the cheese, meat, and booze!)