Tag Archives: Fat loss

Back in the game.

This week I decided that it was time to get back to the gym and start training. Was feeling a bit down for some reason, I was afraid that my strength had gone away and general health wouldn’t be at the level as it was before. Then I remembered that I only have to try be a better me than I was yesterday – so every workout is a step forward.

I decided to really boost my metabolism on Monday so I did a Tabata workout. The feeling when you almost pass out but not quite is pretty intimidating at first but awesome afterwards. I felt pretty worn out after the workout, but happy never the less. I decided to do a recovery-walk in the evening and had a nice long walk with the dog.

Yesterday I had to work and decided to take the day off. Well not quite, I still managed to do a nice long walk with a good tempo with Linus (aka the dog). Luckily I didn’t break anything on Monday so yesterday was pretty DOMS-free day.

Today I decided to hit the gym and do a nice WOD.

Workout:

Warm-up

20 wall-balls (8kg)

Parallel workouts

1)Deadlift 12-10-8 reps (60-90-110 kg)

1)Ab-mat 20-20-20

30-60 second rest between sets

2)Pull-ups amrap x 3

2)Box jumps 10-8-6

30-60 second rest between sets

cool down and muscle maintenance, stretching

My workout IS NOT done by a professional, this felt like a nice workout so I decided to start out with this. It was a bit mixture what we had trained before, but it’s a very nice WOD to start the week.

Tomorrow I’ll do some cardio, Friday will be a rest day and weekend it’s going to be all about working hard.

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Take it easy guys.

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Apology.

Hey guys, I’m so sorry I haven’t been writing lately, to be honest, I haven’t had the motivation to workout lately. But good news: the misery is coming to an end and light at the end of the tunnel is finally close.

I broke my two toes in May and unfortunately the bones didn’t align correctly while they were healing and it has taken time to heal, but now I’m getting back! It seems that injuries are always a part of my life, but I’m determined not to quit – no sir. I will keep going on and hopefully be stronger and nail my results!

I’ve absolutely fallen in love. With my bike. Yes, Linda too, but my bike is awesome. I’ve been biking quite a lot recently, not being able to do Cross Training, I’ve been trying not to risk further injuries. Maybe the best feeling was the other day when I decided to do a little run and I biked a marathon. The feeling was awesome, all that hard work in the beginning of the year hadn’t gone to waste and I think I did good.

I will return with my CrossTraining exercises soon, have to get one tattoo first, but after that has healed, I will get back with the iron and hopefully for good this time.

Also other major change is coming. I’m going to start doing Paleo diet, I’m really excited and a bit afraid of it, but hoping to see great results. The thing that concerns me is how to get all the ingredients during winter and protein intake. But I’m sure I’ll find a way to make it work.

My paleo experiment
My paleo experiment

More of this, next week!

Take it easy guys.

4 weeks of hard training

4 weeks of hard training is coming to an end tomorrow! These past weeks have been quite hard and in the beginning I had pretty hard time with DOMS, but after purchasing the foam roller and really focusing on my stretching and muscle maintenance, it hasn’t been that big of a deal.

These four weeks have been consisted of 4-5 workouts per week, including two intense CrossTraining workouts and 2 Tabata workouts plus one longer workout with a recovery in mind. And the results?

Yesterday I hit the gym and I had a pull-workout planned: deadlifts, romanian deadlifts, box jumps, flutter kicks, pull-ups and abmat-abs. The day before I was thinking about the weights what my max would be, and yesterday I nailed them! 5×2 (5 rounds, 2 reps) deadlift at 120 kg (264 lbs) – nailed it! I figured that my one rep max could be somewhere between 140-150, but being able to do five rounds with that particular weight – I was very pleased. Also at the same time I did my record time with that workout plus managed to increase my max pull-ups (with a band) so far – the first pull-up without a rubber band is coming up nicely, you’ll see!

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Hands shaking, skin torn, sweat on the floor = workout complete!

Overall these 4 weeks have taught me quite a few things: hard work truly pays off and that I really, really love CrossTraining. It pushes me to my full potential and there’s no question I wouldn’t hit my goals.

Also during these past two weeks a certain question has been popping up: why do I train and who do I train for? I train for myself and I train because I want to be fit – not just now, but 50 years from now.

Next week I’ll be taking it easy at the gym, recovery and muscle maintaining is very much needed and I’ll be focusing on my weight lifting techniques.

Take care guys!

-Joni-

Midsummer festivities and trainings

This weekend has been all about celebrating the midsummer and the beginning of the summer. For me it started with a work day yesterday and when I was done with that, we wen’t to my in-laws for an amazing dinner and had a good time all together. It has been pretty hard at work so a little pause did the trick.

Today I resumed my training regime and headed to the gym to do my pull-workout routine. I was pleased when I added more weights than last week and double the amount to two weeks ago and still managed to improve my time by almost 25 min. And yes – I was beat afterwards; hands shaking, little light headed and tired. Never the less – the best feeling in the world!

I’m waiting forward hitting tomorrows TABATA and monday will be all about refueling for the next week as I’ll focus on muscle-care (stretching and mobility) with the help of our CrossTraining coach.

Take it easy guys!

Scheduling and hard work.

This June has been quite month for me. I’ve managed to get 4 workouts per week and now it feels like it’s time to add fifth workout to the schedule – but to do this wisely. My weeks have consisted of 2-3 CrossTraining workouts and rest days plus one additional longer cardio exercise. Now this week I’ll add something to the list.

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Post-workout meal.

I’ve decided to do our CrossTraining teams scheduled push- and pull workout routines once a week, 2 x Tabata and adding one recovery exercise, most likely biking for 45-90 min to the week. I’ll do this routine for 3 weeks now and then I’ll take a week off. Well not ‘off’ but will take it easy, train my weight lifting techniques, stretch, take care of my muscles etc. I think that this 4 weeks hard work + 1 week recovering is a good tempo, we’ll see eventually.

This week I’ve been really pushing it, thriving to be better with every rep. It’s funny, because at the beginning of the year I found myself quite easily cheating on my reps, but not anymore. I keep hearing our head coaches voice in my head: “tight package! bum backwards! open you’re chest!”. This is great, because when you cheat, you risk injuring yourself.

Today I have the day off from work and like usually when I’d have the time to sleep in, I woke up at 5:20 am. Hit the gym at 7:00 am and did my TABATA routine there, was absolutely pumped afterwards. Now, I’m going to chill the rest of the day and tomorrow will bike for a nice stretch.

Take care guys!

-Joni-

Keep on rollin’

It has been quite successful week what comes to training. Meal planning (which is pretty free, because it’s summer), workouts and recovery have all been going well. It comes to mind that even too well? Could it be that I’m starting to get into the rhythm again? Maybe not, but let’s enjoy the idea while it lasts 🙂 

Last week I got some not-so-good news from the doctor, my broken toe has been bothering me and it seems that there is some breakage in the joint, which will probably need an operation at some point, but not now. Well this will not slow me down, I’m going to do the exercises I can and keep myself from running. This will be quite easy because I love my new bike 🙂

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This week starts off with a rest day, yesterday it was all about blasting workouts with static components in between, really nice workout, although my toe was against it. I have made the decision to ride my bike to the gym and back, whether it rains or not, this will give me a good warm-up and starts the recovery process nicely so I can do my foam rolling and stretching at home later on.

The plan for the week is to do 4-5 exercises which include push and pull strength, 2 x TABATA and one longer bike ride with recovery in mind. More about these later on the week.

This weekend we have a great holiday here in Finland, called the midsummer or in Finnish: Juhannus. This traditionally means good food, company and partying (the Finnish way), it’s awesome!

Please do comment what do you like about the blog, all comments are most welcome!

-Joni-

T to the A to the B to the…

I guess some of you guessed that I’m going to talk a bit about TABATA. I did my first exercise today and it blew me away, totally.

TABATA sounded a little bit weird at first, but I’ll admit, all the presumptions are gone now to the trash and I’m loving this. The basic idea of this training is to amp up your muscle growth and endurance, boost your metabolism and fat burn. The best thing about this is that the workouts don’t take that long. But you’ll work your *ss off. Guaranteed.

Basically it goes like this: first you start with a warm-up, 2-5 min then you start doing cardio e.g. rowing machine, stationary bike for 4 minutes by doing intervals: 20 sec max and 10 sec recovery. So in total you’ll get 8 x 20 sec max and 8 x 10 sec recovery. You can choose to do 2-3 different moves/machines with the same interval, total work-out time being around 20 min.

For me, I started with the rowing- machine for 5 min and then moved to TABATA, rested 3 min and did TABATA on a skiing machine, then a 2 minute recovery just by walking. I was exhausted at first but the muscles started burning just as I hit the car and I felt the pump. Amazing! I don’t suggest you doing this every day but 2-3 times a week sounds good to me.

And also this is CRITICAL! If you have a heart condition or any other basic illness contact your medical physician before attempting TABATA. Your HR (heart rate) will blow through the roof doing this exercise, it’s very intense so be careful not to break yourself!

btw, I decided that next year I’m trying to get my self into shape to compete in a Triathlon, we’ll see what happens. All the tips for this are most welcome 🙂

Take care guys and work hard!