Daily Diary: Remembrance Sunday

Welcome to 5.14 Fitness,


This post is just another weekly diary post to inform you on my progress towards goals. Today is remembrance Sunday, which is not only an inspirational day for us all to reflect upon but also a day that means a lot to me in particular as I have friends/family who have served/are currently serving in the armed forces and it is an important day for us to remember what they do and have achieved.


My goals for the month

Moving on, so this week I have been trying out some new workouts but I have also been aiming to get back in to the swing of things and back into routine.  As per usual my big aim is to increase size and performance as it will help me in all the sports I compete in and raise the level of my performances dramatically. In particular strength, speed, endurance and flexibility are things that can really help you stand out in any sport so I see at as an important area to push towards.


What actually happened


So this week actually went pretty much how I intended, big shock I know! But I started the week off well, the new bicep workout was going well, I was stretching reasonably often and I was already feeling the benefits, I also brought back the stomach fat burning workout which I did on Thursday and Friday, surprisingly I also managed a brief general ab workout and had time for squats. I will be perfectly honest, my legs have been aching a bit recently so I have been cutting back on the squats as the legs are not used to having to work and carry out normal duties, so hard I think they require the most rest time at the moment. Despite my good progress, I did drop most exercises on Saturday, after football I spent the rest of the day out with the lads which was good, but should be kept as treat- mostly due to the unhealthy food I consume.


Bringing me on to diet, I have said a balanced one is the one for me but that gradually became more fatty as the days went on and this was not necessarily too bad of a thing as it did remain reasonably healthy, just the fatty food section sneaked up a tad higher than intended, and fatty foods do provide energy which gets you bigger quicker, but anymore than what I had would have been too much I think.


Results


I feel as if I had a reasonably successful week, and that I am hoping to see improvements in performance soon, I have started to see the buds of a couple such as legs starting to grow but we still have a fair way to go before I have made noteworthy progress. Inside I feel fine and confident, outside I look to be healthy and generally not too bad maybe a bit more size and a bit less belly fat than at the moment but I will soon work that off!


Next Week


I am super busy with sporting fixtures starting Monday, so I do not know if I will have too much time to post but it will good for burning that belly fat so it is well worth it. I will workout when I can, but listen to my body and rest when I need one as well.


Lessons Learnt


Listen to your body- if you need a rest, take one. |There is no point in over working when the muscles need time to grow and develop, it is necessary to take a rest so that you can get the best results. You also increase chances of injury; that helps no one!


Hope this helps, had a really useful week full of lessons and information. Please read again, check out other posts, some comments plus ones etc., would be nice and any following is returned (you can also add the blog to your reading list and follow that way so please do so it is much appreciated)- work hard and peace!


Jason

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Stretching

Welcome to 5.14 Fitness,


I know it has been a few days since I last posted and for that I apologise. However, I have been so busy over the last few days, I have hardly had time to exercise let alone post. This has been mostly due to my participation in physical activity as this is the time of year where all my commitments are at peak season and overlap. More bad news- this next week is going to get even busier, so if I do have time to post I might not have time/energy to exercise fully.


I have barely workout at all this week, this has been due to the fact I do not want to tire or over work myself as I know I have more competitive activity the following. So I admit I have been holding back in order to make sure that I go the distance and do all the things I have signed on for.


A routine that I have been keeping to more strictly (even over these past few days) has been stretching.
Stretching is a great way to increase flexibility (and control) as well as helping prevent you from injuries, increasing performance (as you have more control over muscles and they react shaper due to the build up of acid/energy being sent round the body), but stretching can also improve posture.
Posture is not important?
Here are some benefits:

• keeps bones and joints aligned, so muscles can be used to their full extent
• decreases the irregular erosion of joints
• relieves stress on the ligaments holding the joints in the spine
• keeps the spine healthy and mobile
• helps you stay more energised during the day, you do not tire as easily as you are not wasting energy on moving unnecessary movements
• prevents muscular pains and cramps
• relaxes the body, so it helps wind down your body to go to sleep
• helps you 'grow'. Your body is straighter making you taller, even though your body is still the same size. Like a curved line and straight line, the straight line looks longer but they are the same length
• it is also more appealing to the opposite gender to have good posture and not slump over     

I try to stretch at least twice a day- even when I am not feeling tight or playing sport. I stretch once in the morning to help shake off any cramps or muscle pains and to prepare my self for the day and once at night in order to help me sleep easier, as sleeping is when your body changes. You should hold stretches for 30 seconds this enables enough acids to reach the targeted muscles and prepare your body, I know it seems like a long time but new research shows anything less does not do the job properly and you might as well not stretch at all. I was given this information by a UK doctor when I was receiving therapy on my knee, and they are properly one of the more reliable sources.


Hope this helps, thanks for reading, please do all the normal stuff (all following to be returned)- work hard, peace!


Jason


in partnership with    fivepointonefourfitness.weebly.com     

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sorry in need of another days rest

Welcome to 5.14 Fitness


I woke this morning and my body ached from head to toe, and after a full day of school and badminton training I am well and truly shattered. I am going to have to apologise for not exercising as I know I need to back into the swing of things, but I feel as if I need another days worth of recovery. This is in order to do everything that I need to do tomorrow and be able to push myself harder. Rather than doing a half arsed workout now and as my body will still be tired another half arsed one tomorrow.
If you are suffering from serious fatigue and feel that all your body needs is sleep, you are probably right it does and that is the best thing you can do for it in that situation.


Once again I apologise; I should be fine for tomorrow though, so do all the usual stuff and peace!


Jason

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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

 

 

 

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Feeling Hungry? A few things to consider!

Welcome to 5.14 Fitness,


I am writing about what happens when you get hungry. So what actually happens? You loose fat? Burn calories? Loose muscle?


So lets imagine it is half past twelve, you have not eaten since your Weetabix at breakfast. You have been exercising at a fairly high intensity in little burst (playing basketball on the play ground), followed by working your brain back at the house (doing a crossword puzzle). You are feeling hungry as you have not eaten in a while but also as you have burnt all the calories from breakfast and your body is beginning to burn up its stored energy supplies-fat!


You need to be hungry to burn fat as you need to have used up all the energy from your last meal. This is why more and more intense forms of exercise can help you loose weight, as you are burning up the energy from you last meal quicker and you body is having to go in to its reserves (fat).


What a lot of people are afraid of (especially body builders and those trying to gain muscle) are that if they do not eat as soon as they feel hungry their bodies will go into a catabolic state and then they eat straight away. A catabolic state is where your body, instead of burning fat, breaks down muscle for energy, this is because muscle fibres are less dense than fat so it is easier to get hold of.
When muscles are broken down, it decreases the quality of the muscles performance, the selected area will be smaller and you will have taken a step back away from your goals.

How to avoid a catabolic state? 

Well, the answer is simple do not over eat, eat clean, make sure you are full after every meal (so plently of carbohydrates) and do not let your self go too hungry (5hours without food max)!

If you eat as soon as you feel hungry all that fat that you will have broken down will be put back on and there will have been no point in the exercise. To cut a long story short, you will gain weight or have to exercise so much that you will have no life and your body will still have a tone of fat.

Moral of this post: let yourself get hungry ( work hard to burn calories ) and do not either; eat as soon as you feel hungry but also do not let yourself go starving, as we need food for energy which we use for our workouts

Hope this helps, all the usual stuff, check out other posts/pages, I will post whenever I can- peace!

Jason 

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Relapse

Welcome to 5.14 Fitness,








Today I am going to post about if you relapse and return to your old habits. This could be either going out on a binge, not eating properly or stopping exercising all together.
Well if you can stay strong and avoid these circumstances well done you, but it is more than likely that each of us will at some point fall short and break our commitments to fitness. If this happens and you can see it is happening and you want to do something about it; do it. If we can learn from our mistakes and where we lost our way and we do something about getting back on the right track, you have nothing to worry about- we are human: we make mistakes, it is just important that we learn from them.




I recently hit a new another low on Thursday: I ate really unhealthily (loads of energy drinks, which are full of sugar and other fatty foods), I also failed to exercise with any purpose. Consequently I hardly slept as I had done nothing all day, and because of this I also stumped my development as I had no recovery time for my muscles to grow. I woke up feeling terrible and I vowed I would not do it again.


I hope you all show stronger willpower than me and that if you do feel your self slipping, you start to push yourself back into the right direction. Learning and improving are the two most important things in achievement, as if we never go wrong we not learn and develop as much as we can do; capping our potential


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

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