Don’t sweat the small bumps

Sorry I haven’t been posting, life happened and I’ve been busy with that. I just got a couple new jobs and I’ve been working. I haven’t had time to write, but I want to write about when you hit a small bump on your way to your goal and give my 2 cents. Don’t worry if you slide off track on your goal or things come up and mess up your routine. Find a way where you can work around it. It’ll probably be super simple to fix

For example, I go to the gym Monday, Wednesdays, and Fridays. I started a new job and I had to work those days. I just switch it up and go Tuesday, Thursday, and Saturday instead. It’s a small bump but I make it work. I make sure I go 3 times a week with a day of rest in between. For me I feel like that’s more than enough. If you want to go more you can just cater it towards your schedule.

As for diet, maybe you ate one too many slices of pizza. You ate a little too much of that cake or had too many double doubles or craved for a munchies meal, don’t worry! Just remember one meal won’t make you skinny and one meal won’t make you fat. It’s if you constantly do that. Remember this is a lifestyle; it’s not easy to get those washboard abs, have that thigh gap, get that big booty, bust those sleeves, or get that dream body. If it was easy everybody would have their dream body. Sacrifices need to be made!

Remember you have to be consistent and stick to your regimen. It’s ok if you go off of it one day or eat too much, just have balance.  Patience is a virtue

What I like to do, if I ate bad one day or had too many rest days. I go even harder the next day in the gym. I would Fast for a longer period, run more, eat less calories, or go super hard in the gym. Just to make up for that  day. Remember to take this slow. It won’t happen in a day or two; it will take weeks, months, or even longer. Take it day by day. The end result will be worth it! You’ll be so proud of yourself and you’ll be looking in the mirror and say “dang all those sacrifices were worth it because I look too damn sexy right now!” Trust me, it will be worth it.

Just remember if you hit a small bump, don’t worry.  Just make it up in the gym, but keep in mind abs are made in the kitchen!  These are just small bumps. You can fix it and get back on track. YES YOU KEN!

-Ken

80/20 rule

 

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I wanted to give my take on dieting again. I still encounter a lot of people who don’t take diet so seriously and just worry about the workout part. They think they can eat anything, workout and boom they’ll get the body they want or simply eating “healthy” will help them lose those extra pounds. For example someone said they were going to hit the gym then get  some all you can eat KBBQ(korean bbq) right after, why?!  Your diet should be as important or more than your workout.

I strongly follow this ratio for reaching my fitness goals.  It’s 80 percent diet and 20 percent  gym. Yes I believe your diet is more important than your workout. Abs are made in the kitchen after all. Doing countless ab exercises won’t do anything if you’re not keeping track of what you eat.  You won’t be able to see them cheese graders if you keep doing crunches and still eat over or way under your daily caloric intake.

For example let’s say you want to lose weight. You work out 3-5 days a week, but you don’t take your diet seriously. You eat burgers, go to buffets, AYCE KBBQ, and just make whatever and not knowing how many calories you’re taking in. Those workouts you did were pointless in my opinion. You went to the gym so you can eat unhealthy, that just cancels out your workout. If you want to reach your goals you have to be really serious about it.  It’s not as easy as some people think. Having a solid workout regimen, a good diet plan, and being consistent are keys to success.

I’ve said this in a previous blog. In my opinion you have to take your diet as serious as your workout. The way I look at it, if I go to the gym and my goal is to lose or gain weight. If I didn’t get what I needed to eat that day or I didn’t eat very well, my workout was useless.

The most efficient and fastest way to reach your goals are counting your calories and measuring/weighing out your food. Yes it might be tedious and time consuming, but no one said it was easy. There are people who don’t measure or be so exact, but I’m sure they are tracking something.

You want to be defined as a dictionary, track what you eat! You want those sleeved busting arms, track what you eat! You want to have a thigh gap, track what you eat! Trust me, once you start doing it and start making it a habit. It will all start being second nature. Don’t worry; you can still have that pizza, cake, or ice cream. That’s what cheat days are for. But don’t let them become cheat weeks or months. .

Remember this is a process. You won’t see changes in a day or two. It’s going to take time, but all your hard work and dedication will show in the end! Remember consistency is key, track what you eat and don’t cheat yourself; you’re only going to suffer in the end. Sacrifices will be made, but they’re for your good. You don’t want to waste those countless hours in the  gym. You can reach your next goal, you’ll fit in those jeans, and you’ll bust those sleeves. YES YOU KEN!

-Ken

My favorite form of cardio

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I wanted to talk about my favorite form of cardio. Running on the treadmill or just running for several minutes gets real boring to me. If you feel the same, I suggest you try HIIT, on your next cardio session. If you’re wondering what HIIT is, it stands for high intensity interval training. It’s a type of workout that switches from an intense period to a controlled low intense period. I enjoy doing this type of cardio  for many reasons, but the biggest reason is that I am able to test myself in terms of speed and I can go super hard during my session.

It has many benefits, but the most important one is that you are able to burn more fat in a shorter amount of time due to the intensity. You are also able to do it anywhere you have room to run, which is great because if you don’t have a gym, you can do this anywhere there is room.  If you don’t have time, you’re able to complete a whole workout in a short amount of time.   Here is a video by Sean Nalewanyj explaining this type of cardio versus your typical slower paced cardio https://www.youtube.com/watch?v=MfsJkUmHdPo

My favorite way to perform this type of cardio is to sprint a short distance and jog back.  For example at my gym there is a 25 yard turf field I love using. I sprint that entire length, going at full speed and as hard as I can. Then I would jog back and that would be one. I do this for 2 sets of 3 and then I would continue on my workout for that day. I like doing this on my leg day, it not only helps me burn fat but it’s a great way to help build my legs.

If you’re lucky enough to have a 400 meter track near you, this is a great way to utilize it. I loved doing this at my nearby track; it helped me with cardio when I was training for boxing. This is the way I tackle this  on the track. I would sprint the straights and then jog the curves for a mile. It may seem like a real challenge at first, but once you start getting used to it, it’ll become a breeze. Your cardio will become ten times better once you start incorporating this into your workout regimen.

If you’re at the gym and want to work this in your workout, but you don’t have a field or track to run on. You can do this on the treadmill. Just set your speed at a fast pace and run for a certain amount of time then slow down and jog, rinse and repeat. You can also do this on the stationary bike. Go hard for a certain amount of time then coast, repeat as much as necessary.

Try incorporating this type of cardio in your next workout! You can lose those last couple pounds, YES YOU KEN!

If you guys have a topic you want me to write about next, let me know! Send them over to yesyouken90@gmail.com

  • Ken

Intermittent Fasting (My favorite way to lose weight)

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I thought I’d write about my favorite method to use in terms of losing weight.  Intermittent fasting. Fasting, you might question that. Not eating, wouldn’t you lose gains? You’re wrong if you think like that. You’ll be  making  gains with this method. My friend first told me about this when i started getting serious about transforming my body,  I was skeptical at first, but i gave it a try and I fell in love with it. It worked   Very well  for me and  i was able to lean out.  This is not a diet or something that tells you what to eat, but tells you when to eat and when not to eat.  There are two periods, a fasting window (when not to eat) and  your eating window ( when to eat).

If you think your mind and body can handle it you should try doing this.   Try doing a 16 hour fast to ease yourself into this method. For example stop eating at 8 at night and don’t break your fast until 12 PM the next day. All you are doing is pushing breakfast a couple hours later. The longer you fast, the more weight you can lose. With tracking what you eat,  you can lose even more weight!

There are many reasons why I love using this method. One big reason is that I feel like I train better with an empty stomach. I like training  fasted and  pre-workout also hits me better when I take it on an empty stomach.  I’m also able to burn more fat training fasted because when you’re in the gym, all the energy you use will be coming from your fat.  I like to think of it like this, the harder you go in the gym the more weight you’ll be losing.

Some people like to get a pre-workout meal before they workout. If you are one of those people and if you think going to the gym fasted seems a little bit extreme, try doing this on your off day. You’ll be noticing gains even when you don’t work out.  Here is a video on the benefits of intermittent fasting https://www.youtube.com/watch?v=aqdWCf0aMlw

Here are some tips to tackle this method. DRINK, drink a lot of water. You are able to drink black coffee and Bcaa’s if you like. There  are some calories in them  but it’s not enough to break your fast.  You can also drink anything with no calories in it.   These things will all help suppress your hunger.  Also anything that is 35 calories or less like your pre-workout you can take. Try having the majority of your fast  when you sleep,  it’ll be a lot easier to do. Once you start getting comfortable with this, you can fast for longer period of time and lose more weight!

Some people like to fast for 24 hours after a cheat day. It’s a little too much for me; I save my fasting for the days I go to the gym. I usually fast for 18 hours, stop at 8 and won’t eat until 2 pm the next day and  I’ll fast longer depending on how bad I ate the day before.

Here is a video explaining intermittent fasting by my favorite youbers The Hodgetwins https://www.youtube.com/watch?v=hzfsaXsV-T4&t=223s

Try using this method if you’re looking to lose some weight, you might like it too! You can reach your next goal with this and tracking what you eat, a combo for success! YES YOU KEN!

 

  • Ken

A little about myself

 

I’m Ken, 26 turning 27 this year. I’ve been living this lifestyle for quite some time now. First time I stepped into a gym was freshman year of high school for freshman football. I was a scrawny Filipino kid who tried out for football, didn’t know what I was doing. I was still a novice and didn’t know much about working out. All I knew was in order to get big; you lift heavy weights and eat a lot. That’s it. I didn’t really get into this lifestyle until I hit college. I still didn’t know what I was doing. I was still a newb. It wasn’t until I joined the San Jose State Boxing team where I really honed my skills in everything from diet to figuring out different kinds of workouts.

I first started doing the way I thought was the correct way. Just eat  whatever I thought was healthy, workout, and hope it starts to work.  In my own eyes I thought I was seeing a difference, but in reality it didn’t do anything. It wasn’t  until  my old roommate questioned me. He said “hey ken, what do you think about not eating anything before your workout, wait a little bit then eat”. I told him “ why, my method  was working” acting  like I know my stuff.  I questioned it and was hesitant of trying it, but then he introduced me to The Hodgetwins and the rest was history.    I started to watch a bunch of “youbers” to become more educated in this lifestyle. I learned about counting your calories, tracking your macros(macronutrients), and how this was a more complicated process than I expected it to be. With training in boxing and the knowledge I got out of these videos. I was able to get down to 5% body fat and keep it. I now realize that  isn’t good to stay there, but I couldn’t let go of the fact that it was pretty awesome seeing definition and being really lean.

A couple years later, I unfortunately suffered a life changing accident. I was struck by a car. Walking home with a few friends after an event, in a busy intersection. I was hit by a car going 40 MPH. I suffered a TBI(traumatic brain injury), the doctors did surgery on my brain and I was in a coma from ‘ate April until early June.  I’ve been on the road to recovery ever since then. With the crazy amount of help from loved ones and with God by my side I was able to come back even stronger and wiser  than before. I was fortunate enough to be able to get back to the lifestyle I loved to live and be able to hi the gym right after I got out of the hospital. Thinking about the many people who have helped me and seeing friends go for their passions. I thought about creating this. I enjoy helping people, being a source of motivation and seeing them change for the better. I love to seeing  people transform into a better version of themselves. This is my way of giving back. I hope i can be a source for help. You are not alone in this process of transformation. There will be bumps, trials, and tribulations.  With a never give up attitude,  a little education, and some help. Anything is possible. Remember YES YOU CAN!

Introduction

Hi Everyone,

My name is Kenneth, Ken for short. I wanted to create this blog to not only educate people, but also help people reach their fitness goals and give some advice/recommendations. I’ve been friends with Jim (the Gym) for a long time now and I have a great relationship with him.  A lot of you have good and bad relationships with him. Throughout the years I’ve been asked for help from my friends in need of reaching certain fitness goals. I hear people who have diet, workout, and fitness related questions. I See a lot of people who do very unusual things in the gym and make me think, what are you working out?! I thought of making a place where people can find answers to their questions and maybe even ask some too. Everything you need to know about fitness can be found online, but some people don’t know where to look or even want to pay someone to help them.

A majority of you are very knowledgeable about the things you need to do in order to reach certain goals, but there a lot of people who don’t know where to start, need some tips to lose or gain weight, have questions about certain types of workouts, or just have general questions. I created this for you, I’m here to help. I am not an expert, a dietician, or a personal trainer. Everything I’ve learned was found online, it was all trial and error and I tailored down to what worked best for me.  I understand that one method might work for one person, but not for another. You can tweak the advice I give to your needs and hopefully it will turn out great for you. There isn’t a right way to do something, but I believe there are better and more efficient ways. My goal is to help you reach your goals and help you become a better version of yourself. This is all a process, you have to be patient. Remember Rome wasn’t built in a day. We will work on this together and remember yes you can!! Send your questions to yesyouken90@gmail.com. If you would like to be anonymous please let me know in the email.

-Ken

Remember yes you can!