85,5 - Les Mills and Suunto

I got a heart rate monitor - Suunto Quest. Now I know how long I should rest to be totally recovered. (2 hours should do it at the moment :-) I don't know if I can wear it in Aikido Class? (I might tape the watch very up near my shoulder?)

85,3 - back to small cup

It's mentally hard to feed after a gym workout. I mean eating is fun, but knowing that it's going to set you back on your scale. I know that I should trust the process. Burning fat is one step and growing muscle is another phase. Weight goes up and down:-) I've been following my 5x5 workout for legs. It's still in an easy phase, but it will get harder. I wish I could see it there was any progress. It would be so much easier if there was a way to know that this is working. BUT I'll know in a half a year...

84,5 - nice activity

I've been tracking my calorie consumption and I've been hitting over 3000 kcal every day. It's much better than earlier. To get over 3000 I need to do an extra cardio. Today is a gym day and I'm busy after it so I'm not going to burn so much. Luckily today is a feed-day so - no worries:-)

84,6 -Intermitten fasting

I'm dropping fat and trying to gain muscle at the same time. I'm trying to do it with a version of IF. I have feed-days after gym when I eat more carbs. Otherwise it's proteins and low calories. Found a nice self-experiment about IF.

85,2 - skiing and yoga

Today I'll do a HIIT exercise. I'll do an interval training skiing cross country and after it I'll do an old man's yoga. I need to stretch and meditate more. For diet I'm trying to use smaller cups and plates to have smaller portions. BUT eat more often:-) 2 - 3 hours between meals. I'm following my plan on weight dropping, but I don't know if I'm getting more muscle. I'm getting stronger, but I think it's just that I'm getting better in technical aspect. (Learning technique - not so much growing muscle.)

My program for February   
It's two workouts per day. Three times Aikido, Three times BJJ, Three times Gym and then it's cardio or different video workouts. Total amount of workout is about 12 per week.

85,1 - squats

I did my cardio and next is my gym. I'm at 5x5 65kg parallel squats. It's still in the easy phase of the program, but loads go up 2,5 kg every week. My quest for collecting data from multiple devices to evaluate physical activity is stuck. I can't get a polar heart rate monitor to speak with Garmin communicator and Garmin is the only device that can be connected to Bodymedia armband. I had a software called MetPro where you could manually import different activities, but it does not work on Windows 7 (or Linus). So next step might be to try to find a semi intellect physical activity diary where you can import your own data. I'd like it to have some features like calculating physical activity levels or even epoc? One solution could be to get an omegawave monitor that

Trying to connect polar to BodyMedia

My experiment on armband at gym demonstrated that armband is not very sensitive on weight training and moves like core hoovers etc. It showed moderate intensity to my workout that I did almost max. To get bodyMedia to work correctly, I'd need a Garmin heard rate monitor, but I don't have one. (Got a Suunto and a Polar - so I'm not interested in getting a new one.)

So project is to find a "round about" and use polar for Bodymedia heart rate:-)

85,0 - Work is bad for me

My new armband bodymedia shows that I should stay out of work. It's too much sitting and calories don't burn. Today I'll hit the gym and I have a small cardio session inside my workout. First it's squat, but after that I'll burn some calories by doing a circuit.

(Aikido was about 3,6 mets.) Vigorous activity is 6 mets.

85,4 - aikido

Did my Les Mills in the morning and it's aikido in the evening. Kind of low intensity cardio fat burning day. Just had lunch and it made my hungry. Maybe I need a cup of coffee.

85,7 -mixfit

It's my mixed martial arts fitness day. I have a link to today's workout, but workout is written in Finnish and without any explanations.

For the weight lose. I need to eat less. I'm still keeping up with my goal, but a small adjustment is in place. (Or I need to move more.)
Image has a link to andi-darce and here is a darce.

86,2 skipping cardio

I'm not going skiing today. It's a recovery day:-)
Got a new armband. It tells the total calorie count for the day.
(Today it's not much, but we'll see..)

85,4 - squat

Today is a squat day and a feed day. After gym I can eat carbs to build muscle. I'm doing my squats as a first exercise in every gym workout - just not to forget or skip them. I'm still in the easy phase of the program and main concern is to get the depth of the squat fixed. I need a marker - something to "sit on" to fix the depth. Otherwhise I'll start cheating when loads get heavier.

Workout was good and I went for a steak after - lots of protein:-)
Tomorrow it's diet and cardio.  

86 - cardio and aikido

Today is a diet day - fat is burning. Some "clock choke variations".

86,2 - crosscountry

Today I'll be losing fat:-)

Maybe I did not do so well on losing fat, but I did a nice job on recovery. I did a slow 10 k crosscountry skiing for cardio. Tomorrow I'll run home from work. 5 - 6 k. And in the evening it's Aikido class. (Nothing heavy - just a small aerobic workout to burn some calories.)

85,7 - it's squat day:-)

Yesterdays aikido was a nice experience. Small warmup and then falling down for one hour.
"Onegai-shimasu" - Please help me in my practice
"Domo arigato gozaimashita" - Thank you very much

Today at 4 p.m. help is needed. I'll start my squat project. (I'm hoping that my starting weights are easy. I should increase them until I get to 100 kg. Yes I know it's not much to squat, but it's much more that I can do now. (And also it's demends on how deep is my squat. I'm aiming at parallel or deeper-)

First modified 5x5 workout is done. I did 4x5 with 60 kg and set with 3 reps with 62,5 kg and 8 reps with 60 kg. (I don't understand the load on the last set, but this was an easy workout so I did it with first load. Next Friday I'll do a 5x5 with 62,5 kg.)

85,7 - aerobic in the morning and aikido in the evening

I did my Les Mill 30min kick start workout. Now I'll check aikido. I hope I can be open minded and think of it as an exercise. I can't think aikido as a combat sport or self defence. I just can't see aikidoka in a real fighting situation. BUT I don't have to! I have not been in a fight for 35 years - so it's not very relevant. I just want to learn something about it:-)

86,1 - aerobic day

It's a little cold out side and I have a flue so I might do my cardio inside today. Les Mills or rushfit -or P90X - P90X2... Legs are not so stiff as I expected, but I think I should do a full body workout. Tomorrow is my mixfit day and it has a lot of lower body work in the program.

bodybuilding at gym

Today is my gym day at faculty of sports sciences. One would think that there is enough knowledge to make my muscles grow. Today's goal is to work so hard that I can't walk out of the gym:-)

I did work quite hard. Legs were shaking, but not hurting. I think I could have done few squats. Maybe tomorrow or day after tomorrow will tell did I work hard enough.

inBody

Today is inBody measurement. Bodyfat is 18,5% and weight 85,8 kg. Fat is in my belly. Legs need more muscle, but upperbody and core is ok. Also it's my fat burning day and I'll do a Les Mills combat workout after work.

I'm starting to go back to the assumption that growing muscle needs to be painful - last reps need to feel hard and muscles need to feel burning. Muscles need to get those micro tears to be fixed - so just working in comfort zone is not enough. (My muscle has not grown - so I'm doing something wrong. And my fix is more weight, more reps and more pain.)  

86,7 - yesterday was body building

So I gained almost 1 kg over night. It's according my plan. Today I'll burn fat, but yesterday I tried to build muscle. Today I'll do 10 km cross country skiing, but slow tempo. Just to burn fat.

85,8 monster set:-)

Today is my body building day. I've been eating and did my gym program.Very good combination was to do chinup and dips back to back ( 3 set). And continue with bench press and bent over row back to back (3 set).

18.8 body fat

I'm not going to follow my body fat as the scale is unreliable. Weight is quite accurate and it was 86 kg. I'll get an inBody measurement very soon as a starting values and in the summer I'll get an other to see what happened. Today has been a diet day. I don't count calories, but I try to eat less and to more aerobic training.

In the morning I did a 30 minute Les Mills combat video and after noon is did 10 km cross country skiing. So it's 1,5 hours of aerobic. It should burn some fat... Tomorrow morning is fat burning - I'll run home from work. It's about 6 km and after that it's muscle building. I'll hit the gym - might be late 8 p.m. but we'll see.

Omron scale sucks

Scale jumps from 19,4 % of body fat to 16,7 % in 40 minutes. Good is that weight was about the same.Scale just cannot deliver it's promise on measuring fat and muscle. Well - it might be in the area, but 1,5 kg more muscle in 40 minutes writing a facebook note?

Today is my functional combat training day - I call it MixFit - comes from Mixed martial arts fitness.

Basic idea for the class is to combine different drills and warm up exercises from various martial arts. Class should be about 60 minutes, but it takes about 90 minutes.

Rouch outline is

• 10 minutes warmup ( technical drills )
• 10 minutes cardio ( often heavy bag and tabata)
• 10 minutes balance and mobility
• 10 minutes speed and plyo
• 10 minutes strength
• 10 minutes cool down

19,1 - BJJ free mat

Schedule for classes spring 2013

I'm not going to go to all of the classes and some exercises are not on the timetable.

Before bed I checked my bodyfat and it was 15,6%. In the morning it was 19,1%.

Today I'll check my closed guard defence and attacks at free mat session.
A very good session at our open mat. My ideas on closed guard did not work, but I was active and tried to attack. I have work my schedule to clear some time for BJJ in January. Otherwise it looks like next class is in February.  

diet and exercises to gain muscle and loose fat simultaneously

17,9 - crosscountry skiing

Number in front stands for body fat 17,9. It's not very reliable, but goal is to get it down to 11 - 12% in half a year.

Today’s physical exercise is cross country skiing after work. I'm feeling some pressure to do more golf and bjj technical exercises but growing muscle has been my main concern and it's taking all my mental capacity - and I'm afraid is not enough.

Aerobic combat

I did the kick off video of Les Mills combat series in the morning. I'm not used to bouncing so much and aerobic is not my favorite exercises, but it was a good starter for the day. I did not realize that I was so stiff so the warmup was good.

I'll do a functional gym exercise after work to build so muscle - or slow down the process of loosing muscle as I try to get my weight down.

I did some "monster set" during my functional gym. Monster set is just a name I saw in web today. It means do antagonist and protagonist muscles back to back. My set was to alternate chin up and dips. Arms feel bumped!

More fat - 18,1 %

Ok - first morning was not a complete success. I lost 0,5 kg weight but gained bodyfat from 17,5 to 18,1%

Maybe I need to drink more water...

Today I'll run home from work and do 4 - 5 sprints 40 sek to stimulate muscle growth. Jog from work to home is about 5,7 km..

Starting my challenge to turn 6 kg fat to 3kg muscle

I'm 87,5 kg with fat%17. It's about 15kg of fat.

Goal 1st of June is 84 kg with fat% 11. This means dropping 6 kg of fat, but getting 3 kg of muscle at the same time. So challenge is to turn 6 kg fat to 3 kg of muscle.

I checked in to an aikido basics class. Nothing to do with the challenge, but might be fun...