FitgirlsDiary’s Weight Loss Program

Since I have just started going to the gym, I simply lifted a few weights and played with the machines. I tried to follow a plan I found online but I couldn’t commit to it since it felt too “easy”. By easy, I meant I only get to lift heavy for a short amount of time and I felt I was cheating myself. At the end of each program cycle, I hardly managed a good sweat and I still have too much energy that I had to try other machines at the gym so I could kill time and get my sweat on.
So, I decided to look for a plan that would really challenge me. I know I’m just looking for more trouble and pain, but what the heck. I have to see if I could handle it. Also, my month doing the Beach Body workout inspired me to add proper weightlifting to my workout routine in order to maximize strength and weight loss (mostly fat loss). 
I want abs. That’s it. I need to see that I really could because I sincerely believe if I work hard enough, I could really do it.
So, in my quest through fitness tips on Pinterest, I came upon FitGirlsDiary’s Weight Loss Program. It’s actually very interesting because it focuses on working a lot of muscle groups for every session. Also, it encourages strength training AND cardio in order to maximize weight loss. I figured, why not? This might be fun. Sure, it’s intensely painful and exhausting but I’m also sure it’s hella fun. See how masochistic I am? 

Anyway, I checked through all the workouts she linked based on the muscles focused on such as the chest, shoulders, triceps, butt, legs, back, biceps and abs
 I then decided I’d modify her program based on the workouts I want to learn more on. 

Below is my version of FitgirlsDiary’s Weight Loss Program:

Lift Days: MTThF

Cardio Days: SWS

MONDAY

3 CHEST 

  • Bench Press 3×13  
  • Dumbbell Pullover 3×13   
  • Butterfly & Dumbbell Flies 3×13  

2 SHOULDERS

  • Dumbbell Press 3×15  
  • Front Raises 3×15 

2 TRICEPS

  • Overhead Lateral Triceps Extension 3×15  
  • Cable Triceps Extension 3×15  

2 BUTT

  • Squats with Barbell 3×15  
  • Deadlifts bent knees 3×15  

30-mins cardio

 

TUESDAY

5 LEGS

  • Straight knees Deadlifts 3×15 
  • Walking Lunges 3×15 
  • Leg Extensions – use machine 3×15 
  • Leg Curls 3×15 
  • Leg Press 3×15 

2 BACK

  • Wide-grip Pulldown 3×15  
  • Seated Cable Row 3×30 

2 BICEPS

  • Barbell Curls 4×13 
  • Cable Curls 4×13 

30-mins cardio
8PM – Beach Body Workout
WEDNESDAY

1 hour Jogging

ABS

  • Crunches 3×20 
  • Bicycle Crunches 3×20
  • V Crunches 3×20
  • Leg Lifting 3×20
  • Plank 3×20
  • Supermans 3×20


THURSDAY

3 CHEST

  • Push Ups 3×13  
  • Incline Bench Press 3×13  
  • Dumbbell Pullover 3×13 

3 SHOULDERS 

  • Sitting Military Press 3×15  
  • Reverse Fly 3×15 
  • Lateral Raises 3×15 

2 TRICEPS

  • Kettlebell Overhead Lateral Triceps Extension 3×15   
  • Triceps Dips 3×15  

2 BUTT

  • Squats with Barbell 3×15  
  • Lunges 3×15

30-mins cardio

8PM – Beach Body Workout

FRIDAY

5 LEGS

  • Straight-knees Deadlifts 3×15 
  • Squats with Barbell 3×15 
  • Leg curls 3×15 
  • Leg Press 3×15 
  • Leg Extensions 3×15 

2 BACK

  • Front Lat Pulldown 3×15  
  • One Arm Dumbbell Row 3×15 

2 BICEPS

  • Alternating Hammer Curls 4×13 
  • Concentration Curls 4×13 

30-mins cardio


SATURDAY

1 hour Jogging

Abs

  •  Crunches 3×20 
  • Bicycle Crunches 3×20
  • V Crunches 3×20
  • Leg Lifting 3×20
  • Plank 3×20
  • Supermans 3×20

8PM – Beach Body Workout
SUNDAY

Rest Day

1 hour Jogging
Remember, you can make your own too. It’s all about making sure you have fun and your enjoy your workouts so fitness will come easier. Just give it a try. 

Weight Loss Update

On June 16, 2015 – 3 days before my birthday this year – I decided to join a Resistance Circuit Training called the Beach Body Workout at the Flow Genesis Parkour and Gym Studio in Mandaue. Since I work out with gym buddies, Chris and Errol, there’s accountability whenever we need to work out. We work out three times a week: Tuesdays, Thursdays and Saturdays.

On July 7, 2015, I decided to incorporate weight training since I had to stay in Mindanao for a week, hence, I can’t work out with them. I had to be disciplined enough to keep working out even when I wasn’t in Cebu. Lifting weights just seemed to make more sense.

When I went back to Cebu, I continued with the resistance training at Flow Genesis. 

Since I had to come back to Mindanao for my step-dad’s birthday on July 17, 2015 (and might have to stay here for another week), I went right back to lifting 3x a week as substitute for the Beach Body Workout. I have also started to jog again every morning but I try to make sure I don’t exceed 40 mins so I don’t lose muscle, just fat.

Below are my progress photos during my workouts. 

     
      

Before
 
After
 

  
I apologize for the quality of the photos but, seriously, I’m so happy! There’s actual physical progress right there and I’m so glad! My arms are still big but I can definitely feel my muscles growing on my biceps and triceps. Also, I didn’t expect to see so much progress on my stomach in less than a month. To think I actually ate a lot of McDonald’s burgers on my first month! It’s a terrible habit I definitely have to stop. 

I think the jogging definitely helped. My legs feel harder from all the jogging and lunges, and I am actually starting to like the post-workout pain.

Right now, I’m trying to focus on eating healthy and avoiding unnecessary junk. I’m trying to make sure I look healthier by August 20, 2015. That’s the goal date since I read that habits are established by the third month. If things keep progressing, then I might even see thosd abs in a year! I really hope so.

My Workout Routine

My workout routine is quite simple: I lift three times a week (Tuesdays, Thursdays and Saturdays). I have four rest days.

Basically, the Beach Body Workout is an intense resistance circuit training session that focuses on bodyweight lifting. We occasionally lift heavy objects such as car tires but we mostly try to lift our bodies with lunges, chin-ups, pull-ups, etc. The fun thing with Beach Body is I don’t really know what workout we will be doing. My body is consistently surprised since we could be focusing on legs one day then core on another. The workouts vary a lot so all my body knows is it is pushed to work out but it can’t predict what workout will challenge it next. It’s really intense and doubles as cardio too.

Our program generally goes this way:

3 minutes Warm Up (In three mins, do as much of the exercises as possible):

  • Squats 3×10
  • Push-Ups 3×10
  • Lunges 3×0
  • Jumping Jacks 3×10
  • Planks 3×15 second counts

5 Intense Workouts for 3 Circuits 

This part varies every time. Each circuit ends with a 2-minute break. Below is a sample:

  • Chest to bar 3×15
  • Burpees 3×15
  • Deep Sit-Ups 3×15 + 15-count core hold
  • Flutter Kicks 3×15
  • Farmer’s Walk 3×15

On the days I’m in Mindanao, I focus on weight lifting at the gym. I have to be more strict with my modified workout since I have no trainer keeping track of my movements.

Every day, I do 10-minutes of yoga to stretch plus 2 circuits of the 7-minute workout. 

Mondays, Wednesdays and Fridays are lift days. I alternate between two workouts:

Workout A

  • Deadlifts 3×15
  • Bench Press 3×15
  • Squats with Barbells 3×15
  • Pull-Ups (Do as much as I could)
  • Biceps Curl 3×15 each side
  • Side Bends 3×30 (15 on each side)

and if I still have energy, I play with other weights.

Workout B

  • Squats with Barbells 3×15
  • Leg Presses 3×20
  • Lunges 3×30 (15 each side)
  • Spinning 3×100 counts
  • Leg Raises 3×15
  • Dips 3×15
  • Lateral Pulldown 3×15

then play with other machines if I still have energy.
That’s it, basically. More on my diet and calorie cycling on the next post.

Hope you enjoy reading!

Get HOOQ’d!

This just in: one of our sponsors for the CBC First Anniversary, HOOQ, just sent us participating bloggers the ultimate freebie – a free one-month subscription to HOOQ! 

If you’re as much of a movie junkie as I am, this is definitely a wonderful perkup. You see, HOOQ is a movie streaming app. It allows users to stream several movies and television shows (along with the option of downloading up to five movies for offline viewing!)

HOOQ served as one of the major sponsors of the CBC First Anniversary celebration last July 4, 2015. As is the case, they didn’t limit our support to our ever-growing blogging community to just giving out wonderful take-home prizes at the actual anniversary event. 

Naturally, as soon as I received my code and followed the instructions for creating then verifying my account, I started streaming the movies I’ve always wanted to watch!

Of course, I don’t want to limit the experience of using HOOQ, so I’ll be sharing how you can also enjoy using the app. 

Here’s how to sign up and watch all those wonderful movies and TV shows:

1. Download and install the app HOOQ on your device. 

  

2. Fill in your details.

 

3. Select your payment method. 

 

Since I was given a voucher code, I had to choose the last option and fill in the voucher code. For those who have voucher codes, it’s important to note that the code is case-sensitive.

4.   Prepare to be HOOQ’d!

Simply validate the email account used to sign up and you can login straight to the app in order to start browsing their long list of available movies & TV shows!  

 

The quest for the 1st ever ChannelFix Goddess

Last Saturday, July 4, 2015, Rufela sent me a message saying I should try to go to a go-see for ChannelFix.

Apparently, ChannelFix is a tournament website and they’re launching the first ever online video beauty pageant. 

Below is a preview of some of the contestants for ChannelFix Goddess:

The video featured the auditiones from June 27. Apparently, the last go-see was on July 4 and Rufela insisted that I go.

I had no plans for it of course. I have scheduled a day at the gym and a date with CBC for the 1st anniversary dinner. I simply couldn’t fit it in.

But Bart, another friend of ours, also sent me a message while I was on break at the gym. He said I had to check out the studio at ChannelFix. Maybe I could learn a thing or two there, plus meet new people. I said sure maybe I would after the gym.

Still, I figured I had to make sure my makeup for the party later is good. So I went straight home to change with no makeup. 

Apparently, Bart insisted I message David – one of the organizers – so I could check out the studio. When I arrived at around 8:30pm, everyone started to assume I was auditioning too. I wanted to say “no, Bart just said I should come and check it out. Not audition.” But before I could fully say no, I ended up having my makeup done in the changing room with a form for registration handed to me. I figured “what the heck. It might be fun.”

And it was fun. 

  
I was asked to introduce myself and was also asked a few questions like “what was my dream?” (Easy. Travel the world) and “what will you do with the prize money?” (Save it up for a trip around Southeast Asia). I laughed internally when they asked me about my dream guy. If you know me (and I already assume by now that you do), you’d understand why I just can’t take that question seriously. I was even asked a random question just for fun “who wins? A shark or a giraffe?” (Shark, obviously). 

It was all fun! The lady who did my makeup was super nice and pretty. I also enjoyed talking to the crew who also happened to be students from UP (Iskolars represent!).

After the interview, they asked me to take a few poses for the camera which I enjoyed immensely. It was a bit awkward at first but they helped make me feel more relaxed so it was fun!

Overall, I think it was a really great experience. I’m not sure about winning. We can’t ever be sure these days. But, as it is, I really enjoyed the whole experience. At least for a night, I felt what it felt like to be as confident as I could ever be. 

Also, on the chance that I get to be featured (since I’m now officially a contestant), here’s the mechanics for the contest. 

  

Do you think I have a chance to be the first ever ChannelFix goddess? Your support would be very much appreciated. It will be so much fun! I think it’s just too exciting. 

It’s CBC’s 1st anniversary and why it would be awesome to own a Capdase Speaker

A few months ago, I came upon the page Cebu Blogging Community. Back then, mainly out of curiousity, I decided to sign up and join. 

I own a blog. I write regularly and I’m currently based in Cebu. Why not? 

Flash forward to July 4, 2015.

It’s the first anniversary of the Cebu Blogging Community!

Would you believe I actually am going to be a part of it? 

I mean, I hardly considered myself a hard-core blogger. Until now, I still don’t.

But it’s awesome! Everyone is so supportive and so excited for the event! There are so many contests and prizes to be given away, it is absolutely insane! 

Among those contests is a chance to win a Capdase Portable Bluetooth speaker!

Capdase is among our major sponsors for the event and we’re absolutely thrilled that they are. Because, after all, who doesn’t love their products? 

Capdase is among the best brands in the market when it comes to digital technology. I don’t know about you but I personally would love to get a hold of those sleek new Bluetooth speakers! 

 

Photo by Chanel Marie c/o Cebu Blogging Community

I mean, seriously, just look at them! 

  
My geekiness is taking over and I’m not letting it go. 
Just imagine playing your music on the clearest sound possible without worrying about getting tangled in extension cords and what-not?
Also, just look at the design! It’s absolutely sleek, elegant, and delicious!

  
I don’t think I can write much about why I deserve it. Everyone at the amazing Cebu Blogging Community deserves one of each. I guess all I can hope for is that I’d be among the lucky ones who’ll get a Capdase Bluetooth Speaker of my own at the Cebu Blogging Community’s First Anniversary tonight!

Of course, other than Capdase, this wonderful event would not have been possible without the assistance and support of our major sponsors: Yamba, Aerophone Cebu, Turtulele, Globe Telecom, and Kublai Khan Mongolian Restaurant!

We also thank our minor sponsors: Yoyi’s Pastries and Deserts (we look forward to tasting them all later!), Giga Naturally Cebu (so we’ll have beautiful skin!), Global Hub Serviced Offices, and Static Data Hosting!

Of course, our party wouldn’t be so awesome if not for F Cafe and Bar which offered to host our event for tonight! We love you and we look forward to tonight!

This is so exciting!