My Goals - May Update

Welcome to 5.14 fitness,

Hi guys, I apologise for the long absence but both Jack and I have had two weeks of exams so have not had the time to post. 
However, these exams are now over and we are reading to get back to business, and I am starting by updating on my goals and routines. 

It has been a while since I last updated on this, and I have changed my schedule quite a bit. As you might tell, I am not a hard-core fitness fanatic that will push to extremes to get results. Instead, I workout 6 days a week and eat healthily. My workouts are all usually an hour long but may be less or more depending on the time I have. 

I mix together weight training, high intensity interval training and circuit training to formulate my workouts, and I base them around my day to day life,  I often have limited time, and so my free time is taken up by these workouts which makes them a lot less enjoyable! I only have a small amount of space ( my bedroom ) and so all my workouts can be done anywhere - trust me when I say that, my room is tiny.  
Last time I updated, I told you about my new weights plan and my full schedule. I have now changed that slightly, as I now have access to a gym once a week. This means that on a Wednesday I now do weight lifting and can work on areas I could not before. I have also introduced an extra abdominal workout so that I do it four times a week now. 

Here is my full schedule:
Monday- 40 mins Insanity followed by 20 mins Weightlifting
Tuesday- 25 mins cardio followed by 20 mins Abdominal workout followed by 10 mins chest workout
Wednesday 45 mins weight lifting followed by 20 mins Abdominal workout
Thursday- 40 mins Insanity followed by 20 mins Weightlifting  
Friday- 25 mins Abdominal workout 
Saturday- 45 mins weight lifting, 20 mins Abdominal workout
Sunday- Rest

As you can see, I still do Insanity twice a week which is incredibly effective and is very intense. It burns a lot more than regular cardio and trains all aspects of your body also. I hope this update tells you a little more about what I do- next time I will talk about the results of it. 

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace! 

Continue reading →

Cardio - What to do? Part 2

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  2 ways- Walking and Running 

Walking

Walking is the easiest of the three and also the most relaxing for most people. Walking is something that does not produce the best results as it does not have nearly as much intensity as running or cycling. Walking does little to raise your heart beat and wont make you lose weight as fast as other methods. However, Walking is easy and anybody can do it. Walking is integrated into our lives; we walk to get places and do work. Walking burns calories as it is engaging you muscles and is a form of exercise. Albeit not the most effective form, but nevertheless a form. 


Walking can be done easily- just get out the house and go for a stroll. If you can, walk the fastest speed possible as this will burn the most calories. Walk to the gym, or the park, or your friends house. Whatever the reason, walking at a speed is a good thing and is the perfect choice of exercise if you are incapable of strenuous activity. For example, if you are elderly, a walk can not only make you fitter but make you a lot healthier too! 

Running

Running is the most well known and an extremely good form of cardio. Running gets your heart rate up quickly and there is not many better ways to lose weight and get fit. Running only requires yourself and space, and I am sure there is plenty of space right outside your door. Whether, like most people , you get up early to run around your neighbourhood or you go for a late night jog, running is always going to be considered the go-to for cardio. 

Because of its popularity, Running has never been more amazing. There is a whole host of apps that can map your run, give you results and data, and pretty much make running as fun and effective as possible. For more information, look over some previous posts about apps like Strava and Google fit. 
There is a wide range of electronic gear to track your run and heart rate, as well as stylish clothing that makes running more comfortable. Wristbands like Fitbit track your sleep patterns also to extend the benefits of your run.  This form of cardio is perfect for those who do not have space and want results. It can be hard, yet is worth all the sweat and pain. Motivation is just a click away, there is a host of websites with helpful motivating features to encourage your run. With running, there is no excuses:  you can find the most unfit people running down your street sometimes. Whoever you are, Running , Jogging , sprinting or whatever you want to call it is just a few steps away...

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

Continue reading →

Quick Update: Where I Am At

Welcome to 5.14 Fitness,

 

This post is just going to be a general round up of information with bits of health details added as well- just to show that I am pulling my weight!

 

First month as a blogger:

 

First things first, I have to say a big thank you to all of you for reading and following the blog, over 500 views in the first month, I had no idea things would take off so quickly. I am so grateful to all those who have been plus oned my post and followed me this has really helped promote the blog, please continue to do so, really love the support.

 

Posting plans:

 

So as some of you will know, I am away this weekend; I am kayaking 26 miles in just under two days in order to raise money for charity. Therefore, I doubt I will be able to post much this weekend, however from then on after I will post more regularly, focusing more attention on my goals and progress. In addition to this, I will add more pages, topics include:

1. Health
2. Key words
3. Diets
4. Foods
5. Workouts
6. Exercises
7. Topical knowledge

I will try to add a page at least once every other day.

 

Pictures and personal details:

 

Okay, I admit I promised these a long time ago but I am having technical problems with the pictures and I want to do a page on this all at the same time. I will do my best to upload these as soon as
possible.

 

General Abdominal workout update:

 

1 set (it is just a one set workout- no breaks):

• 15 reps = Novice
• 25 reps = Beginner
• 35 reps = Intermediate
• 50 reps = Professional
• 75 reps = Body builder

 

same number of reps for each activity

 

• Sit-ups
• Side Sit-ups left
• Side sit-ups right
• Bicycle crunches (both legs to a rep)
• Russian Twists (both sides to a rep)
• Jackknife
• leg raises (six inches from floor, endurance)

Jacknife times:

• 20 secs = Novice
• 30 secs = Beginner
• 50 secs = Intermediate
• 1 min = Professional
• 2 mins = Body builder

 Thanks for reading please visit again; all the usual stuff; more posts coming soon- peace !

Jason

 

 

 

Continue reading →

Fat Burner, Ab Bumper

Welcome to 5.14 Fitness,


This is a workout that I created and have been trialling it once a week for about 5 weeks and I might start adding to that as I am finding it really effective and I am getting some great results. It is one that really focuses in on the core and burning that belly fat, in addition if you have a four pack and you are trying to get a six this is one that could really help.


So each exercise consists of 50 reps and we are doing 3 different ones so it is 150 reps to a set, try to do it without a break.

1. Normal sit-ups
2. Bicycle crunches (both legs count as 1 rep)
3. Russian Twist (both sides to a rep)

Now depending on how fit you depends on the amount of sets you do, I personally do not have a break between sets but if you need one somewhere around 20 seconds seems good.


Novice = 1 set
Beginner = 3 sets
Intermediate = 5 sets
Expert = 7 sets
Body builder = 10+ sets


As I said this is a work-out to add definition to your abs and to loose weight by burning unwanted belly fat, it is not so good for strengthening your core as other workouts that I know, but is seems to do the trick fine for me. I might upload a video of my mate doing this workout to give you an idea on how it looks. I am currently up to 4 sets but I was pretty exhausted before hand so I reckon I can reach 5, I will keep you posted. 


Thanks for reading, please check out the blog again soon; if you have any ideas/comments/questions feel free to contact me all your opinions are valid and are respected greatly; remember to plus one everything, share the blog with friends, follow, eat clean and work hard- peace!










Jason     

Continue reading →