Well, there’s no better way to put this… I’ve sinned and I’ve enjoyed it BIG TIME .

So what happened? After this night’s flip training I got home with the desire of something more than my typical milk + protein + oatmeal and so I’ve eated a banana…

‘Wait, that’s all? a banana??? You call eating a banana cheating? LOL’

Don’t burn me yet : ) that’s what I thought I was going to eat more than the milk but it seemed that my girlfriend had other plans…

‘honey, I’m so hungry, do you want to share a PIZZA with me – wink – wink’

There are several food types that will make you very fat when eated at midnight recurrently and yes, PIZZA is one of them but if you feel like it and you truly believe you deserve it, by all means enjoy it just keep it to a once a month type of thing

(photo by Eric “Claptøn” Nelsøn)

Although the weather has definitely changed – enter the rain and storms – today I’m really happy. 

I went to the gym today and my first exercise were pull-ups. Now pull-ups are one of the very best upper torso exercises you can perform in order to gain arm and back strength plus it will tone your torso just fine so this is a must do exercise. The more you do it, the better.

Now when I discovered this exercise I was 16 years old. When I tried to do it I was very, very disappointed with my (little) strength. I couldn’t do a single repetition, zero, nada, niente. I was down.

Then someone gave the best advise ever:

‘There’s no reason not to train that exercise even if you can’t perform it’

For me that was strange. How? – I asked - I can’t even do a single rep. ‘Well, just hop on a bench, hang yourself from the pull-up bar and just try to lower your body as slow as possible’. In time I came to know that this type os strength training is called: ‘negative reps’ and can be applied to almost any exercise that you want to gain strength. What happened then? In a couple of months I was doing 4 series of 10 reps without the bench and my torso got very shaped.

In time I was able to do 27 repetitions in a single set. That’s my all-time record and to achieve that record I just had to keep on doing it and doing it and doing it…

So why am I happy today? Because I was able to perform 20 pull-ups in a single set maintaining a perfect form – meaning that I was not kicking with the legs or cheating with knee bends. That’s still far away from the 27 I could ‘once’ do but I’m working out just for 2 months.

I hope this serves you as an example that in order to attain certain goals, sometimes you don’t have a choice. You have to ‘attack the problem’ and the sooner the better.

How many pull-ups did you perform today?

It’s amazing. It took only 12 days of inactivity for my body to become so unresponsive.

Maybe I’ve pushed it a little to much yesterday as I’ve worked out twice for the day. Once in the morning and another one in the afternoon. Now don’t think I’m doing it because I want to recoup the ‘lost days’. I’m doing it mainly because I love to train and I had the spare time.

So far the workouts I’ve been performing are mostly running, lifting weights and swimming but yesterday I’ve returned to my true passion Parkour. It took me 3 months of running and weight lifting in order to have some shape and lose a lot of weight to be able to jump again and I’m still far from my 3% Body Fat but as far as I don’t get sick again everything is going to run smoothly.

In the morning I’ve done some conditioning plus jumps plus overall body workout at the physical circuit and in the afternoon I’ve performed some flips and Parkour related moves at the local school gymnasium. Check a preview below.

Click here to view the video on YouTube.

Because practicing Parkour makes you combine several body movements this type of training is way more effective in burning calories than just running or cycling, its way more fun to practice and you can practically do it everywhere. For free. Both workouts lasted for an hour and they are sure to have burn at least 500Kcal each.

Who said you can’t have fun while working out?

Click here to view the video on YouTube.

1 hour of the above – guaranteed to burn more calories than anything else you’re doing.

Performed, filmed and edited today in my iPhone 4.

Today I returned to workout.

I’ve just performed simple body movements at the local physical maintenance circuit (what’s this called in English anyway?). Slow running, some jumps, pushups, pull-ups, the works but not so hard it will put me bedridden with exhaustion.

It’s advised that you dont’ push your body to hard when you’ve been sick or without working out for some time. What’s the rush anyway?

(Photo by: parrchristy)

Hello,

First of all. Sorry for not updating the Blog for the last 12 days. The thing is I’ve a strange kind of allergy that once is ‘on’, it doesn’t allow me to look at bright surfaces without breaking into tears and scratch my eyes till the bleed (ok, ok, they don’t really bleed but you get the point). Last week the allergy got ‘on’ maybe because the weather changes or whatever, the doctor didn’t quite explained why this things happen no matter how many times I ask.

Second, for the ones following my workouts at

http://dailyburn.com/exercise_log_entries?user=zeric

you have noticed that I don’t update the entries since October 20. Well, that’s mainly because I wasn’t able to workout at all since that date. If you check my workout for the 20th, you will notice how little I’ve trained that day. Once again, the doctors opinion is that I may have got a cold or flew that got mixed with the allergy magnifying thus the symptoms.The result was 5 days without leaving home and 10 days of passive waiting. Today I’me felling much better and I’m able to look at the screen of my mac without breaking into tears as long as I keep the brightness to a minimum.

As ‘There is No Two Without Three’ the last run I did – Sunday, October 13th – I got injured. I started feeling a pain in my right thigh and since I feel it every day. The smart thing to do was to substitute the running for something else right? And that’s what I did, I started swimming more, the problem is the chlorine from the pool really messes with my allergy – I guess it was what put my allergies in the ‘on’ mode – so that one is out too. I’ve to recur to my third option which is cycling so, starting this week – I’m returning to my workouts tomorrow – I’ll start to pedal my way into FIT while continuing to do some weight resistance training.

So tomorrow everything will (hopefully) return to normal and I’ll pick up my workouts were I left them.

I’ve also spent this last 10/12 days without paying to much attention to my calorie intake. It looks like our body has a long appetite for cravings when he’s sick so I’ve indulged and let him do/eat whatever he wanted – regarding some rules of course . Now that I’m felling better I’m returning to my heathy eating habits. Anyway, right now I’m:

• 78.4kg (+1.2kg since last week)
• 13% Fat (+2.1% since last week)

Here is the Chart for this week:

Se falas a língua de Camões há boas noticias para ti.

No decorrer de existência deste Blog já várias pessoas me pediram para ‘ver se era possivel colocar os posts em Português’.

Lamento muito pessoal mas neste momento isto é uma impossibilidade – meramente por falta de tempo – mas, por outro lado, gostaria ao menos de tentar fazer alguma coisa por vocês, preguiçosos, (:D) que não querem utilizar o tradutor do Google.

Deste modo, e apenas no caso de 10 ou mais pessoas estarem interessadas, criarei uma sessão de esclarecimento que decorrerá ao vivo via net onde explicarei os pontos chave que o Blog tenta expor e onde farei uma sessão de perguntas e respostas onde tentarei responder às vossas dúvidas, sejam estas sobre por onde começar este processo, que tipos de treino fazer e como treinar, alimentação, motivação, nutrição, etc. O objectivo desta sessão de esclarecimento é que, no final da mesma, todos tenham uma clara visão de todo o processo à vossa frente e que saibam precisamente qual o próximo passo a dar no caminho para a vossa versão FIT.

A data prevista para esta sessão de esclarecimento é as 21:00 (GMT) de terça-feira dia 25 do corrente mês de Outubro.

Para marcar lugar basta com colocar o vosso nome num comentário neste post e escrever correctamente o vosso e-mail. Posteriormente irei fornecer-vos informação sobre como participar na sessão de esclarecimento.

Até lá.

Find the differences.

To lose 10kg of FAT took me 10 weeks. 10 Weeks! How much have your body changed this last weeks? Chances are it changed little.

When I started this program on August 1st I was the worst shaped guy in my circle of friends. Today I’m one of the most shaped – and I’m still far from being trully in shape. And I’m talking about guys that have a weekly training schedule and all of them workout.

So how was I able to surpass this guys in a question of 2 and a half months if hey are also working out, running, etc? Is it because I’m special? Heck no. Is it because I’ve trained the double of them? NO, in most cases I’ve trained waaaaaay less time than they did. Is it because I use some ultra-secret ninja training? NO, 1000 times no.

For my friends the answer is simple. ‘You’re genetically gifted!‘. My answer is always the same when they tell me that: LOOOOOOOOL!?!

The thing is that is very easy to blame genetics for whatever reason. I understand their point of view because they are training more than me so, if I evolve more quickly, ‘I’ve to be genetically gifted’.

Well, the thing is I’m not genetically gifted but I have a secret. This happens to be the worst secret in the history of secrets because I’ve told them ‘the secret’ hundreds of times. But for some reason they don’t want to listen to me. I know why, it’s easier to continue to blame it all on genetics than actually try and change your world.

What’s the secret then? Well, it tuns out that when it comes to get Fit:

Proper Nutrition more than quadruples your efforts

Are you ‘listening’? I am really not kidding. This is my ‘secret’. Before you’re starting blaming it all on genetics again try and change for better your Nutritional habits – that you will be able to do alone once the ‘Missing Link part2‘ Blog Post comes out of the oven – I guarantee you will be amazed of the results. Trust me on this one.

If you pay attention to what, when and how you eat, you will multiply your results big time. And as you should know by now I’m not talking of going hungry in order to lose weight. On the contrary, you have to eat a lot.

And the best thing is that you don’t have to spend hours at the gym or training. This process comes about naturally where you’ll spend 30 to 60 minutes daily training your body and that’s it. In a matter of months you will be in the greatest shape of your life.

I know you want to believe me but you don’t quite do. The thing is until you see it happening to you you will not quite believe me because you will always be thinking ‘that guy is genetically gifted’ no matter how hard I try to state the contrary.

There is only one path to take here. You have to jump into the pool and try it for yourself. What is really the worst that can happen? Think about it. Just try it for a couple of months and watch the results.

Once you’ve ‘seen the light’ there will be no turning back. It will be you wanting to help your friends to get in the best shape ever. And then I’ll be laughing because they will be telling you ‘Dude, that just worked on you because you’re genetically gifted‘. And it will be you having a hard time stating the contrary.

So, here is the updated Chart with the changes.

I’ve not only lost 10kg of Fat, I’ve gained more than 5 and half kilos of Muscle and my body is now becoming a Calorie Burn furnace.

(photo by snippy.snippy.crab.kristine)

So today I’ve decided to start sharing with you some of the main foods that have become part of my life.

Yesterday I had 5 meals all pictured and scrutinized here. I’ll begun by showing you the detailed view. Calories, proteins, Carbs and Fat all described to the gram with this single picture:

click to enlarge

The above screen shot comes from the CalorieKing.com Software described on the ‘On Calories!‘ Blog Post.

This is what the Lunch meal looked like:

This is what the Dinner meal looked like:

This is what all other 3 meals looked like. I provide detailed photos so you can do it yourself.

Click here to view the video on YouTube.

Today’s Workout – Weight Training @Home

Want to check my previous (and upcoming) workouts? They are all recorded on the web at the dailyburn.com website.

For a daily check hit:

http://dailyburn.com/exercise_log_entries?user=zeric

For past workouts hit the specific days you would like to check.

To check previous Workouts.

All the workouts I’ve performed so far are available here at the dailyburn.com website so if you want to know what exercises have I been doing in order to constantly lose Fat, just check it.