Let's do this one more time...

OK! so you know the drill... Eat healthy and exercise regularly leads to better lifestyle and yet many people avoid doing the elusive obvious.
So here we go on the journey one more time... P90X daily while eating healthy foods.
Exercising lowers your stress level, gives you a better shape, and keeps you immune from lots of diseases especially the ones that affects the heart and the blood circulation in your body.

Just like the first time, I'll be posting weekly thoughts and results and monthly pictures to be able to visually track my progress.

Day 1 done today and feeling AWESOME!! I wonder why I ever stop working out!!

P90X!! BRING IT!

Activities for Coping with Cancer

Being diagnosed with cancer and then going through various types of treatments, whether it is chemotherapy, surgery or radiation, does not mean the cancer patient needs to lose enjoyable aspects from their life before cancer. As with any diagnosis there will be changes, but keeping an active routine aids in letting patients get through what is a particularly complicated time in their lives.

Depending on the person and their condition something as simple as taking the dog for a walk around the neighborhood will be enough. Time taking a break outside will be a nice interruption from the cancer treatments and can allow time for loved ones to give the patients a little space. Going on daily walks can keep many muscle groups in order and can be a good substitute for a usual workout routine which not all cancer patients might not be able to do after treatment. There are many changes a body going through cancer treatment goes through and sometimes the cancer treatments are too demanding for the patients’ average routine. Fresh air and being outside allows the patients to keep hospitals out of their minds and focus on other things.

Other than keeping joints and muscles active, exercise is a good way to clear one’s mind and relax. Different cancer treatments will fight the disease inside the body but it is imperative for patients to concentrate on the health of the rest of their bodies. Being proactive is an important part of the treatments process because it helps people understand that there is a strong fight inside of them and they do not have to sit back and accept the cancer. Everyone copes with hardships in separate ways but having the goal to stay as healthy and as strong as possible is an important way to continue the fight against this horrible disease.

All cancer treatments are different; someone going through mesothelioma treatment is going to have different struggles than someone experiencing colon cancer treatment. No matter what stage or type of cancer it is important to consult with a doctor or trainer who specializes in workouts for cancer patients.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

Final results of the P90X challenge!

Day0 - Day 28 - Day 56 - Day 91 

Day0 - Day 28 - Day 56 - Day 91 

Day0 - Day 28 - Day 56 - Day 91 

Day0 - Day 28 - Day 56 - Day 91

Maestro

CHALLENGE COMPLETE!!

I DID IT!!

91 days of continuous EXTREME workout and diet!

Weight and Fat %:

Day 0 - 63.5 Kgs - 8.2 % Fat

Day 29 - 65 Kgs - 10.1% Fat

Day 57 - 67 Kgs - 10.9% Fat

Day 91 - 69 Kgs - 11.1% Fat

Was it worth it? Pictures coming tomorrow!

Maestro
P90X Graduate

2 weeks to go, 2.5 Kgs to add

I'm still here.
I'm still alive.
I'm still working out.

With 14 days to go (including today), I have to add 2.5 Kilos to my current weight.
I can proudly say that I got used to this lifestyle. It wasn't easy of course, but some things are worth the effort and the hard work.

Pictures coming soon.

Maestro

Modification

I made up my mind! I'm cancelling the "Legs and Back" workout...

It's totally draining my energy and it's making me dizzy every time I try to push myself to continue it, only to find out that it's physically impossible! For the second time, I've had troubles continuing the Monday's training.

I have no other choice. If I don't cancel 1 day out of 7, I may not be able to finish the 90 days...

So for the remaining 4 weeks, I'll be skipping the Legs and Back workout while sticking to the rest of the program.

It's not a choice. It's a necessity.

Maestro

Mastery road: 2 down - 1 to go

Recovery week: Day 50-56
This was supposed to be the schedule for the recovery week:
Day 50 - Yoga
Day 51 - Core Synergistics
Day 52 - Kenpo
Day 53 - Stretch
Day 54 - Core Synergistics
Day 55 - Yoga
Day 56 - Rest or Stretch

After last week major issues, I had to take an extra resting day.
Here's how the week went in order to compensate for the missing workouts and get back on the right schedule.

Day 48 - Back & Legs (second half)
Day 49 - Rest
Day 50 - Kenpo
Day 51 - Rest
Day 52 - Yoga
Day 53 - Stretch AND Core synergistics
Day 54 - Kenpo AND Core synergistics
Day 55 - Everything's back on track.

Mastery road:
In my ongoing process of self-development, I stumbled upon a graph called "the mastery curve"

Here's the interpretation if you're interested:
You build yourself with time (1) until you start seeing some improvements (2). You keep pushing yourself to find your limit (peak) until you feel that you're falling back a little bit (3) and going through a plateau (4). This is where most people surrender, but in fact, this is where you actually need to push a little bit more to find that second wind of yours and advance (5).
If you stick to it, this is how you become a master - and I'm not just talking about sports here, I'm talking about every single aspect of your life - LONG LIVE NLP, the science of excellence.

Diet:
Now on to the big thing.
When I began this whole process, I was 63.5 Kgs.
After 4 weeks, on the 29th day, I was up to 65 Kgs.
Today, and after 8 weeks (day 57), I'm 67 Kgs when I should have reached 70!
I still have 5 weeks left to reach my big goal of 75 Kgs. Time to push things further.
Concerning my fat % level, I'm still on the safe side: 10.9%

Pictures:

Day 0 - Day 28 - Day 56

Day 0 - Day 28 - Day 56

Day 0 - Day 28 - Day 56

Day 0 - Day 28 - Day 56

... BRING IT!! THE FINAL STRETCH!!

Maestro

Fainting on day 47 - Exhausted on the 48th

After going WAY over the edge the other day, I fainted.

What's going on? Shouldn't I be improving in performance?! I wonder how the hell did I finish 45 days without having any serious problems and now my body's betraying me! And this is the first time it happens to me!
Halfway through the exercise of legs and back, and after doing more than 65 pull-ups and half an hour of exhausting legs exercises, I fainted.
Maybe it's the blood pressure, maybe the sugar level (you know, the few-to-none chocolate policy)... I don't know!

Yesterday, I continued the second half of my previous-day training. And again, I barely completed the workout. This was really the toughest week so far, I have no idea why!

Today, I'm taking a day off and compensating later for the missing workout! I need to recover...

Maestro

Halfway through

Today, 1-10-11, day 45, I'm halfway through with the P90X challenge.

I can say that I'm satisfied with the results, so far. Tired some days (of course, due to parties and staying up late every night) but with the help of Al Pacino and Clive Owen, I'm still going on...

45 days to go.

Bring it!!

Maestro

Longest freakin' day

Every Sunday, I'm supposed to do my Yoga workout. So far, I haven't missed any day...
3 Saturdays ago, I was partying, drinking, having fun, and stayed up late. As usual, I woke up early the next day and spent the whole day out. When I came back, I was exhausted and yet, I did my workout in the evening.
2 Saturdays ago, I was also out and when I came back, I started working out @22.30... Crazy, ha?
Last Saturday, I was also partying and came back home late. Slept a few hours and woke up early the next day to do my Yoga workout...

The "weekend lifestyle" is making me having difficulties with the Yoga, especially because a major part of the workout is based on balance and focus. And when you don't get much sleep, you simply lose your balance and your focus...

Day 7 was the longest freakin' day...
On day 5, I had a knee injury and I skipped the workout.
On day 6, I did the Legs & Back exercise.
On day 7, I had to recompensate for the missing day.

Day 7 was supposed to be "stretching day". This week it was Stretching AND KenpoX day.

Maestro

Week 5 updates

After last week's recovery, I'm back again to the pulling and pushing to the maximum.
Here are a few thoughts...


I hate it when I people tell me they "don't have time for working out"

It happened last Sunday...

I woke up early as usual, had my BIG breakfast and left home around 11. Therefore "I didn't have time for workout".

Came back home at 19.30 after a long day in Faraya and was so tired I barely made it to my room and crashed for 2 hours.

Woke up again at 21.30 and got some visitors who stayed till 22.15.

The P90X is designed for SERIOUS people who want to work out.

It is designed for people who would NOT let a day pass, no matter how exhausted they are, without doing their workout.

@12.10 a.m. I completed my one-and-a-half-hour of yoga, took a shower and went to sleep

It's called COMMITMENT people!

"What's worth the prize is always worth the fight - Nickelback"

On Monday, I was tired and seeking motivation... and yet, not stopping!!

The reasons:

1- Too much unhealthy food for lunch - fat, fried food, white bread...

2- Few hours of sleep - less than 6 hours.

3- Laziness and bad mood.

I barely completed the workout that day!

The solution in case this happens again:

1- Meditation (Long live NLP)

2- Less food before exercising.

3- Get some more sleep.

The 90 days MUST be completed!

Today, just like every 7th day of each week, I have the option to rest or do some stretching.

For the first time, and after 35 straight days of extreme training (end of 5th week) I decided to take a rest for a change.

Tomorrow, once again, it all starts again.

Chest, shoulders and triceps on the first day, plyometrics on the second, back and biceps on the third, yoga on the fourth, legs and back on the fifth, kenpo on the sixth and stretching on the seventh day.

Bring it!

Maestro

1 down - 2 to go

Phase 1 is over!

28 days of EXTREME mental and physical challenges.

63 days to go...

How did the 4th week go?
To begin with, recovery week does NOT mean resting... In fact it began with 2 shoulders and 2 feet injuries in a game of basketball on the day I was supposed to be resting...

Numbers:

Day 0: 63.5 kgs.


Day 28 - After phase I has been completed - 65 kgs.


So far, I gained 1.5 kgs... and still have 63 days to reach my goal of 75Kgs.

The bigger challenge:
For me, the bigger challenge is not to complete the daily exercises, but to attain the 75 kgs while staying healthy...

During the last month, I was eating around 2000 Calories/day.
It's time to DOUBLE the amount. Nothing is impossible.
In order to reach my goal in the remaining 63 days, I'm gonna have to eat AND workout like a beast.


Pictures:
Exactly 4 weeks ago, I began the nutrition plan and workout system. Here are my results after the completion of the first phase:

< Day 0 - Day 28 >

< Day 0 - Day 28 >

< Day 0 - Day 28 >

< Day 0 - Day 28 >

Phase 2: Let it begin...

It's time to start gaining some size. This means heavier weights and maxing out between 8 and 10 reps. It's about picking the weights correctly so that (as my coach Tony Horton says) I feel the burn within the last 3 reps and my muscles fail at the 10th repetition.

BRING IT!


Time for a meal... See ya later

Maestro

Support, support...

Today's workout was KenpoX or "the law of the fist". It's a mix between kick-boxing and karate... Basically martial arts.

Today's training buddy was my mom.

Yes you read that right. Mom decided to train with me today!

I usually workout alone since my brother's exercises and mine are not synchronized. However, today, and for the first time, I was training with somebody.

Not only you get more motivation to complete every single move till muscle failure, but training with a friend is really FUN FUN FUN and before you know it, it's over!

Maestro

Week 3 and still going on...

Week 3, still going on and pushing it to muscle failure!!

Food... Well, let's say 90% on the right track with a bit of cheating - nothing unhealthy, but a little more than the allowed fruit portions in the first couple of days of this week...

Plus, I'm re-enjoying the cooking process... Oh yeah, the old days are back! Planning, shopping and cooking... Damn, you learn so much about the kind of food you're eating!!

Next week will be 100% strictness in my diet. It's a matter of discipline, self-control and getting used to the quantities allowed. I don't live to eat, but I eat to live.

Among the 4 people I've inspired to start the diet:

J.A. started to taking things a bit more seriously and began the daily workouts with his prescribed diet plan.

P.W. is still postponing.

J.N. found that it's too painful to stay away from her everyday sweets.

R.A. is still following her diet plan (not 100%) without the workout.

Pictures pictures next week!!

Maestro

The Chocolate mess

It happened at the end of day 14.

After 2 weeks of non-chocolate eating, I messed up!

Of course I did. How couldn't I? With my brother's everyday delices (Waffles - Crepes - Mars & Corn flakes - chocolate cakes - and so on and so forth...) and my mom's cheescakes, tiramissu, ... This is torture! Especially for someone like me who never had a day without chocolate before, let along 14 COMPLETE DAYS!

Diet

Phase I complete

Phase I of the diet is complete. For 2 weeks I've been eating around 450 grams of meat daily but not too much carbs: potatoes, grains, legumes... - only 1 portion daily - of course along with other balanced portions of dairy, fruit, vegetables ...

Phase II of the diet began on day 15.
The difference between phase I and phase II is the increase of carbs by one portion, and the decrease of proteins by one.

Workout

Week 2: Injured, hungry, and training under the rain in cold weather...

Injured in the ankle, because I pushed myself a little bit too hard. And yet I'm still working out like a beast.

Hungry, because my body is asking for more and more food and I'm punishing it by burning the extra few fats - except the last day mess...

Training under the rain in cold weather, that's because I was in "Sabbah" and the weather got a bit crazy for a couple of days...

Whenever I was waking up lazy, I'd do my training in the morning and everything would be back to normal (normal means hyper).

Unlike the diet plan, phase I of the workout is not over yet... Still pushing it to the max and starting to see some improvements.

Pictures coming soon...

Maestro

Week 1 DONE!

Week 1 is DONE and guess what?! I'm feeling more and more energetic!!

I'm looking forward for week 2 (tomorrow) when it all starts again...

For the past 7 days, I haven't eaten any chocolate bar!! And for those who know me, know that it never happened before. For the past 25 years, I never had any day passing without at least two chocolate bars.

BRING IT ON!!!

How did the first week go? Like this:

The diet:

I usually eat healthy. However, here are some changes that happened and that I'm getting used to:

Before: At least two chocolate bars/day.
Now: so far, 7 Days without chocolate... and the challenge goes on for the remaining 84 days.

Before: No vegetables, no fruits.

Now: 2 Portions of vegetables, 1 portion of fruits plus another one included in the post-workout shake.

Before: White bread - a lot.
Now: Whole wheat bread (even though I don't like it, but it's easy to get used to it).

And to top it all, during only my first week, I have inspired 4 people around me to start the diet and the workouts. R.A. - J.N. - P.W - J.A. - I salute you all! Keep going! No pain, no gain!

The workout:

Before: 2 hours of gym - 3 times/week - Tired afterwards - Sweaty - 0 energy left - and I hated the workouts - 0 benefits.

Now: Daily workout - Tired DURING the workout - TOO SWEATY - Higher energy afterwards - and I LOVE IT!! Plus I look forward for the exercises every single day!

Day 1:
Chest & Back: This exercise will push and pull your muscles to the extreme... Pull ups and push ups with the craziest variations you will ever see!

Day 2:

Plyometrics: As Tony Horton said, this is the Xtreme part of the P90X. The next day you will literally feel your ass on fire - Jump, jump, jump, jump!!

Day 3:

Shoulders & Arms: I first thought that this will be the most difficult part, but after the plyometrics of day 2, this was a walk in the park.

Day 4:

Yoga: You think yoga is silly and easy? Try it and tell me! This routine will twist you, stretch you, and bend you like a rubber.

Day 5:
Legs and backs: I'm used to the legs exercises since I run a lot. But as soon as I tried this workout, DAMN it was another level.

Day 6:

Kenpo: Ready for a fight? OHHH YES! The most amazing workout so far. I always wanted to learn something like that! Punch and Kick like you never did before!

Day 7:

Rest or Stretch: Of course I'm stretching. No resting until the 90 days are over.

BRING IT ON BABY YEAH!!

Maestro

... And so it begins - The 90-day transformation

In solidarity with one of my best friends, R.W. who's having a LGCP surgery today - Laparoscopic Greater Curvature Plication (google it if you're interested) - which will help him lose weight dramatically - Get well soon brother - I decided to start the P90X diet and workout program (you can google that too)...

It's not going to be easy, and it's gonna take 91 days to complete this challenge but I'M DOING THIS!!

Yesterday evening, I re-arranged the fridge with healthier food, installed the pull-up bar, started calculating the calories needed, took a few measurments required before the challenge, some good-bye pictures of my current body and finally, 45 minutes to complete the fit test.

Calories needed:

Weight = 63.5 Kgs = 140 Lbs

RMR = 140 * 10 = 1400 Calories

Daily activity burn = 1400 * 20% = 280

Energy amount: 1400+280+600 = 2280 Calories

Nutrition Level: I

What I'm allowed to eat daily for the first 14 days:

Proteins: 5 Portions

Dairy: 2 Portions

Fruit: 1 Portion

Vegetables: 2 Portions

Fats: 1 Portion

Carbs: 1 Portion

Snacks: 1 Portion + Bar + Drink

Condiments: 1 Portion

Measurements (in case you were planning to buy me a suit, wait till day 91):

Body fat: 8.2 %

Weight: 63.5 Kgs

Chest: 90 cms

Waist: 76 cms

Hips: 95 cms

Right thigh: 47 cms

Left thigh: 48 cms

Right arm: 30 cms

Left arm: 30 cms

I'M READY FOR THIS!!

This is me yesterday evening:

See you (or see me) in 28 days...

Maestro