Three Dynamite Methods to Lose Weight (10-20 lbs) Fast!

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#Quickweightloss #Discipline

If you want Quick Weight Loss then follow the 3 steps I mentioned here

If you want full detail from a personal perspective read below.

Quick Weight loss. Healthy Lifestyle. Feel young and energized again.

In just three steps, you can lose weight quick.

  1. Drink lots of water. A gallon but if you cannot do a gallon, start slow with 1/2 gallon then slowly move up. It is like eight glasses of water or more (Use a 16-ounce bottle).
  2. Walk on an empty stomach in the morning. An hour walk and weight lift for 15-20mins (NOTE: This is a High Intense Routine) But always remember to STRETCH! TRUST ME; YOU DO NOT WANT TO FEEL THE PAIN OF A CRAMP…UGH!
  3. Eat green leafy vegetables (NOTE: Cruciferous Vegetables) and proteins MOSTLY. You need CARBS, so eat 25-50 a day especially after weight training.


Note: Always eat carbs with protein, because it makes you feel fuller and it slows down digestion for maintaining your blood sugar level and controlling your weight, cravings and help with other benefits throughout the day.

Tip: You can also walk for an hour and eat the green leafy vegetables and proteins with drinking sufficient amount of water, you should lose weight too (a good amount), and this is without Weight Training. However, for MAXIMUM results, do weight training!

These are the three steps I took to lose weight fast. The quick easy steps worked for me when I used it. You have to be discipline though. If you want something, you have to work for it. This is not going to be given to you. Do you want to change? Well, come get it. If you want more detail about what I did, just look below and you see why I did what I did. You will have people seeing the difference and complimenting you in a short time (2-3 weeks). You will get tremendous results. I drop a lot of weight (30+ pounds) after I did this. Try this out.

Step one: Drinking a lot of water. Why? It aids your fat loss.

  • Drinking lots of water are not only is good for you and you are constantly being hydrated. Water is actually good for losing weight and it helps maximize physical performance throughout the day and helps your brain functions well.
  • You go to the restroom a lot whether to pee or constipate. Either way that means you are losing weight.
    • Drinking water, a glass or two, before a meal can make you feel fuller and eat less (losing weight, eating less).
    • Drinking water flushes out your system from toxins.
  • Aid the process of fat loss and increase breakdown and destroy fat cells to burn fat (what you do want to LOSE WEIGHT, so drink that gallon or more of water).

Step two: Workout early in the morning on empty stomach.

This right here will get you losing weight quick. I mean quick. The extra tip is drinking a cold glass of water (16 ounces) in the morning. It helps you lose weight, you burn more calories, and your metabolism will be increased. It also increases your daily production of new blood and muscle cells. Lastly, it purifies your colon so you can absorb nutrients in those carbs and vegetables to lose that weight off. SO DRINK COLD WATER IN THE MORNING, 16 OUNCES TO BE EXACT! The workout you are doing to lose weight quick is WALKING.

Try walking on hills, treadmill, streets, and different places so you do not get bored. I would recommend the HILLS to burn more calories and lose weight fast. You lose quickly by walking. Walking is good for the heart and aid weight loss too. Walking is one of the best exercises you can actually do. Interesting huh? Also, You can lift weights too which aid the fast lost even faster. You still going to lose that weight off quick if you do not lift weights but I suggest you do. I walked with a 20lbs hip weight or a weight vest for an hour-long walk.

At first, I did not do weight lifting and lost weight off. I am saying lift weights because I am telling you from my own mistakes and experience. I want you to get the maximum results so LIFT WEIGHT! Weight lifting is very beneficial because of eliminating body fat and burning calories= more fat loss. Therefore, if you want more fat loss you will lift them weights. Muscle combat fat so the more muscle you have the less body fat. Along the way of weight lifting, you get mentally stronger as well.

Note: For Females, lifting weight will not get you too big. Just make sure to lift light in high repetition and you get the tone.

Some of the workouts I did was Tabata Workout and Full Body Training. Tabata Workout was created in Tokyo, Japan by a Japanese scientist Dr. Izumi Tabata and some individuals from the National Institute of Fitness and Sport. Tabata is a high-intensity interval that you workout hard for 20 seconds and rests 10 seconds for several of exercises for numbers of rounds.

I did like four exercises for my Tabata Workout. Twenty- second hard to the metal and rest for 10 seconds for eight rounds. You will feel it. YOU WILL SWEAT! YOU WILL LOSE WEIGHT! You can go on bodybuilding.com for some Tabata Workout: http://search.bodybuilding.com/bbsearch/slp/full?context=all&query=Tabata or Pop Sugar: http://www.popsugar.com/fitness/Tabata-Workouts-30206750 or you can Google which style fits you. You are going to be huffing and puffing and sweating. Tabata Workout works. If you do not believe, try it and see. Your endurance will improve too.

I also change it up to Full Body Workout to get variety and not to plateau. Here is a link from bodybuilding.com that can help you find the full body workout that suits you: http://search.bodybuilding.com/bbsearch/slp/full?context=all&query=Full%20Body%20Workout.   With this page, you have various options to choose from and to change up after 3-4 weeks, in case you get bored with your current workout. Note: Try picking and doing compound exercises for your workout because you are working more than one muscle group, meaning you are burning more calories and this equals to losing weight.

Compound exercises are (but not limited to) Squat, Shoulder Press, Bench. Well, here is a link to see what compound exercise is http://www.bodybuilding.com/fun/wotw46.htm. It gives you an Idea what kind of exercises routine you want to pick when choosing your workout from the links I gave you since you know what compound exercises are for those who did not know before. Compound exercises are good for movement skills and dynamic balance, so your quality of life is about to be fantastic. I did barbell compound exercises with squats and lunges (not fun but it works).

Weight lifting and walking will get your body looking good and tone right and you be stronger. YOU WILL LOSE WAAAY MORE WEIGHT! The workout should not be long, so pick 4-5 exercises to finish quickly. This is why you should do compound exercises to work out more than one muscle group and get an excellent result than isolation exercises. You get the maximum result with lifting weights and walking. I gave you various links to pick the best workout that suits you the best. Try it out and comment how it went for you. Come with me on this journey of expanding the mind in all types of level.

Step three and the Vital Step: Eating Leafy Green and Proteins.

Leafy Greens (Cruciferous Vegetables) are the best vegetables you need to lose weight. Good carbs and low in fat. Leafy Greens are packed with nutrients that your body needs. Vitamins, high in fibers, active compounds that aid weight loss and much more like anti-aging. More on the active compounds, the leafy green has nitrites in it, which is related to browning fat cells. What DOES this mean? It means that it translate the fat storing white cell into fat-burning brown cells. In other words, it is making extra fat burning which results in weight loss. So get a lot of leafy green in your body to accelerate the weight loss process.

Leafy vegetables like Broccoli, Spinach, Kale and Collard Green. The link I am about to display shows you most of the leafy greens (CRUCIFEROUS VEGETABLES) to pick from to lose that weight quick: http://healthyeating.sfgate.com/list-dark-green-leafy-vegetables-1647.html. Proteins are important as well in your weight loss process. The proteins help preserve the muscle mass and protecting that muscles mass means you are burning calories because that what muscle mass do. Protein makes you lose weight by reducing your appetite. Protein aids fat loss as mentioned previously, and when I did this I ate sufficient amount of protein. Please do not over do the protein because whatever protein is not used turns to fat. So make sure you eat sufficient amount of protein.

Example: Spinach with two Eggs or Collard greens with a Chicken leg or breast as examples, but everyone is different (depending on how tall or big you are). I had more proteins because I am a tall person. I do not really like following that 1.5 protein for each pound. Something does not seem right with that. Eat sufficient amount like the one I describe. After the workout, you can have high protein and carbs meal you need.

Twenty grams (or more) protein after workout and sufficient carbs (do not go over 50 grams). Remember! A maximum number of carbs for a day is 50 carbs and minimum being 25 grams of carbs for the day. Protect your gains or muscle mass. Muscle mass equals calories burn, which means weight loss. Proteins such as fish, chicken, tuna, eggs and seafood are the kind of protein I ate. You can get various types of fish, meat, and seafood you like, just make sure it is a good base of protein.

Note: Get some seasoning with the vegetable and protein meal. It will taste better and watch out for the sodium. Sodium retains water and you do not want water weight, you want to lose it. Spices make it all taste better and make this diet way easier!

My personal experience:

In the morning, I drank a 16-ounce cold water then started walking for an hour. I did this every day on an empty stomach – no food, just plain cold water. I ate my leafy greens and protein like chicken, eggs, tuna, fish, seafood and much more; that alone will make you lose that weight off quick. Drinking that gallon water a day sure did help. Yeah, you going to be peeing a lot just do not drink it at night. Drink your water throughout the day and you will be fine. No, you would not be waking up to pee at night if you drink it throughout the day. I drank my water most at night, which was why I peed at night. Get some SLEEP; you will even get way better results than me.

I did not sleep much yet I lost the weight quick. So, do not make the same mistake I did and you will get way better results. One more thing, cruciferous veggies is your best friend and they are a good fat blocker. If you do not know what fat blocker does, well, it blocks fat and extra calories while it fills you up. THEREFORE, cruciferous vegetables are the food to go to for fat loss. Some fruits are fat blockers too like strawberries, raspberries, apples and pears. I only filled up with vegetables though, and stay away from TOO many carbs.

A right amount of carbs is enough, which I should have done. I did not have fruits carbs at all for months. You need carbs in your diet though. So please get some carbs in at least 50 grams. Do not exceed it. Do you want to lose weight? You cut the carbs out. It is that simple. Lower your carbs and you see your weight drop. Trust me and watch. Do it for a week and see what happens. I am repeating some stuff so it can stick in your head so you will remember all of these important notes!

I did this and weight was dropping for real. I am on that Broccoli because it blocks estrogen from building up, so that is what I did to lose weight quick…so you can try it out and see what happens. Blocking estrogen in the body meaning fat is being lost. Having a lot of estrogen in the body brings fat gain and we want to limit that so eating cruciferous vegetables can help with that. So eating Broccoli, Kale, Cauliflower, Bok Choy, Collard Greens, Cabbage, Arugula, and Brussels is necessary. I tried all those cruciferous vegetables except for Collard Greens and Arugula. I did this vegetables and protein diet for months, like 5-6 months.

You can do this diet as long as you like just make sure you are healthy doing this. Okay? You will lose that weight off though. You will. Just stick to eating mainly those veggies. I would recommend eating many cruciferous vegetables though. WHY? Because Cruciferous has a substance called Di-Indolin in them. Di-Indolin helps keeps those estrogen level low so you would not be gaining weight and you WILL BE LOSING WEIGHT! For the protein, I would say eat much fish like Mackerel, Salmon, and Sardines because of them being high in L-Dopa, which helps release dopamine and improves that testosterone level. Testosterone level means muscle being built and calories will be burned.

Male and females have estrogen and testosterone by the way. Just those, males have majority testosterone and estrogen for females. Move along, fish also has Omega 3-6-9 for your brain function and protect you against cardiovascular disease, support your health, strengthen your immune system, and balanced your cholesterol level.  Do not eat too much fish (in a day, as if your whole one-day meal consists of ONLY fish), because it affects your cholesterol and coronary circulations in a not-so-good way. So keep it to a minimum. You all know that. I would KEEP the Carbs to a minimum too. You lose weight crazy fast. Trust me.

When you workout, try doing INCLINE WALKS. Go to a hill and walk up and down the hills. Yes, your Quadriceps and Hamstrings will hurt because you will feel the burns. Yes, this is what I did. The burn is fat leaving the body so do it. This is a challenge so this is not for the weak. Weak does not survive in dieting…okay. So get to it and be discipline. Keep the carbs low (25-50 grams) but when I did it I have like zero carbs not counting the vegetable carbs, which I do not advise. Get some carbs in you for energy. Your body needs carbs. I am telling you this from MY OWN Personal Experience. You can do this by just eating lots of cruciferous vegetables and eating protein, which maybe eggs, chicken, fish. I even had ribs and steak when I was doing mine.

MAKE SURE YOU USE THE SEASONING AND SPICES. WATCH THE SODIUM THOUGH! You can have fun with the protein to make this exciting.  The secret is the herbs and spices you will use to make this process SO easy for you. Trust me. Be creative with your cooking style and be DISCIPLINE and you will be FINE. ONE MORE THING: MAKE SURE YOU ARE STRETCHING SO YOU DO NOT GET CRAMPS! AGAIN, YOU DO NOT WANT THAT CRAMP PAIN IS NOT FUN. I TELL YOU THAT I WOULD KNOW FROM EXPERIENCE!

Note: You can also drink Green Tea since it is good for weight loss!

Get your body right. Exercise. Training the body and mind. Weight loss. Fun. Challenge. Cruciferous Vegetables. Walking. Water. Proteins. Omega 3-6-9. Discipline.

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Be Adaptive. Brainy Versatility.

Deadline Week: Crack LIFE Mode!

Crack mode means constantly moving and getting what needs to done handled.

Come and Join me on this Journey into getting in  OPTIMAL SHAPE!

Workout Week(63-69 ) April17-April 23

This past week was about crunch time. Getting things done on my to-do list.

It was a re-boot week. Come with me on this Journey and coast. Relax.

It was a chill week.

Monday, April 17

Monday was a busy day I had to finalize some taxes. I came up with a new workout program since am going to be busy soon. I am going to focus on each major muscle of the body. 7 muscle parts to be exact. I am doing each muscle group for 4weeks along with doing cardio. Compound exercises for chest, bicep, triceps, shoulder, abs, back, and legs. Going to make some sweet loving to each muscle group. But for this week I am just doing cardio. LONG RUNS!

Tuesday, April 18

Tuesday was good. I was still in my zone of getting things done. I did not feel like working out but that’s Tuesday for you. I did do some cardio. I don’t play that. I just wanted to relax. It’s crunch time. Just relax and do things one step at a time.

Wednesday, April 19

I woke up early on Wednesday. I have been tired for some days now. I just fell asleep on my computer like really. This happened more than once. I am energized for Wednesday though. I was running while I wrote this blog. Well, jogging. The cardio week gives my body a chance for the week. It was a healthy vegetable day too with some tuna. Once I get everything figured out with scheduling I’ll be even better than before. Grrrrr, let’s get it.

Thursday, April 20

Thursday was  Character building day. Things some people say just wow. Think before you speak especially when you’re not a kid. Bs comments or statement you are better off just acting like it didn’t happen.Handle it all cool. I got this lol. Cardio went straight. Overall it was a good day. 

Friday, April 21

Friday was so calm and smooth. I dislike depending on people. Got to learn and do things yourself. The cardio week all week. Good for the heart. Feels like Fri. I have nothing much to say about Friday.

Saturday, April 22

I was busy all day but finished my day in time to relax. I did some late night running while listening to music. NBA playoffs here so it’s time to win or go home. I was grinding on Saturday. Got to be cautious online before any moving further. Freestyle Saturday. I hope you all had a good day.

Sunday, April 23

Rainy day. It was raining when I woke up. Raining even harder as I went outside for some cardio. It was a chill and cuddle day. Maybe get some cuddle action lol. Anyways, I was eating well on Sunday. I got my cooking on. Getting that Chef brainy A dee on lol. I am still grinding but finished my day kind of early. All I need to do is take a shower and chill on my bed. I hope you all had a good week. Keep chipping in every day.

Last week was alright. As you saw nothing was going on just getting tasks done and getting it done. Everything has a deadline and let’s just say I handled the situation. Let’s see what this upcoming week brings. Try to think positive and let’s get it. You feel me.

Brainy Versatility. Be Adaptive.

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3 Instant Exercises to becoming an Overall better Athlete

Want to be MORE Athletic?

Have a more athletic body?

Come learn about the Muscle Leaping Exercises that would take your jumping ability and athleticism to the NEXT level.

DO THESE EXERCISES ONLY TWICE A WEEK FOR INSTANT VERTICAL LEAP RESULTS!

BE MORE ATHLETIC!

These are the exercises that I have used and that is proven that made me jump higher and be more athletic. All you have to do is just do it 2 days a week with only doing 3 exercises.

2 set of 10 for each exercise and for the pistol squat 2 set of 10 for each leg. If you are not sure how to do each of the exercises I have a link demonstrating how to do each exercise below to as well.

MAKE SURE YOU TAKE A BREAK BETWEEN EACH SET TO GET YOUR MUSCLES TO RECOVER.  SO YOU CAN GET THE MAXIMUM RESULT FROM THE EXERCISES.

HERE GO THE EXERCISES:

SEATED BOX JUMP

Seat on a bench and jump up in a squat-like position. Make sure you jump with explosiveness by using your butt and arms NOT YOUR LEGS when you jump. Then pushing both your legs into your lower abs as you are jumping up.

The seated box jump video is below if you want more demonstration for the exercise.

THE KEY HERE IS MAKING SURE YOU ARE IN BALANCE POSITION WHEN JUMPING UP AND DOWN.

 

SKI JUMP:

Get down low just like a catcher in baseball do and Jump side to side.

The KEY here is once you jump side to side you explode up as you going from side to side.

So, you are jumping as high and far as your body can take you to get the max out of the exercise.

The Ski Jump video is below for more demonstration how to perform it.

 

PISTOL SQUAT: SQUAT ON ONE LEG (The hardest exercise out of the 3)

Single leg squat: You squat on one leg at a time using a bench as a support but while your butt is close to seating on the bench you PAUSE ( for 1 or 2 seconds) then rise up again. This is challenging but as time goes on you will get the hang of it and do it with no help from the bench.

The pistol squat video is below if you want a more visual demonstration.

The KEY to this exercise is to go as low as you can and come back up slow. Feel your muscles contract. You will feel the burn and the burn is good for your vertical leap. Increase Vertical Leap= More Athleticism. PERIOD!!!

THE VIDEO FOR ALL THE INSTANT POWERFUL EXERCISES ARE BELOW:

 

Youtube Video Credit to ScottHermanFitness. For more Vlog visit: https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

The page you really need to visit: Twice The Speed TV

https://www.youtube.com/user/TwiceTheSpeed1/featured

Shout out to Jack Cascio the owner of the page.

Do these exercises TWICE A WEEK AND YOU WILL SEE INSTANT RESULTS. I would know because I experienced the result myself. IT WORKS. And soon you will see your personal own RESULTS.This quick workout is beneficial for all ATHLETES. Get your vertical leaping ability up. BE MORE ATHLETIC. Fitness. Physically being active.

COMMENT, LIKE, SUBSCRIBE ( I WILL SUBSCRIBE BACK), AND SHARE. I am sure you know someone out there that wants to jump higher and be more athletic so SHARE IT TO THEM :D. BE ACTIVE. BE SUPPORTIVE.  THE BRAINY VERSATILITY WAY!

 

 

The Challenge of the Mind: Broccoli and Fish Challenge

Lose lots of weight in short period of time.

Interested? Read more about how to plan for the diet and tips.

Learn about the Broccoli and Fish Diet.

 

14 days of Mental and Weight Loss Challenge reveals itself. Here are the results:

I decided to challenge myself like over a month ago. I decided to do the fish and Brfbroccoli diet I have been seeing online and drink 1 or more gallon of water a day. I ate some carbs in the morning. Your body needs Carbs so I had to put some carbs in this diet. My carbs came from fruits. Apple Cider Vinegar was a life saver on this journey. I bought 4 pounds of Tapila fish ($11) and 2 pounds of Broccoli ($6) to start this journey.

I needed a change so why not try this challenge. I did not know how challenging it will be. I mean lost 22 pounds in 2 WEEKS. Not a Surprise because of Broccoli aiding fat loss.It was not easy though. It was a MENTAL challenge. Anything can be done with mental power. Having discipline is big in anything in life and you will need it if you decided to do this challenge. I am going to tell you DAILY what I did in those 14 days and my thoughts about the challenge. Also, what I should have done so you don’t make the same mistakes if you decided to take this journey on your own. You will lose weight quick and be stronger mentally. It does not come easy at all. With that being said, Let the Journey begin:

 

Monday, March 6: The beginning

The challenge began and it was something to get adjusted to. I was hungry most of the day because I was not use to this new diet program. During this first day, I found out the power of Apple Cider Vinegar. I wrote a blog about this check it out in Brainy Reviews.I mean even though I was hungry, the apple cider vinegar actually made me less hungry and gave me energy. I tried 2 bottles of a 16-ounce water bottle with a little bit of Apple cider vinegar in them. It worked perfectly I was ready to get my day finished and work out done. The new diet program was affecting my workout at first but after some adjustment, I was good. You have to be adaptive to any situation in life and have a solution to anything. Well, at least try to find the solution.

Advice: What I should have done my first day: I should have prepared more broccoli and fish so I was not constantly being hungry. Other than that I was good. So, if you decided to go on this diet make sure you prepare a lot of Broccoli and Fish ahead of time. It is the first day so get ready. Get all your food prepared.

Tuesday, March 7: Adjustment Tuesday

The water I was drinking was making me pee a lot. I am getting used to this challenge. Or so I thought. My fish was cooked well done so it could last longer. Well done fish taste the best. Yummy. I started to feel the challenge of the Broccoli ad Fish. Cooking the fish well done was good. Tapila fish. The Apple Cider Vinegar was a big help for me the first few days. I was eating some broccoli and fish while trying to adjust to it so I won’t get hungry as much. The broccoli was not bad and I was not getting tired of it yet. The fish was the one keeping me going along with the Apple Cider Vinegar.

Advice: Plan your meals ahead of time so you don’t have to get adjusted to meal change and not getting hungry the first few days. Get a lot of spices too. Trust it will make things taste so much better.

Wednesday, March 8: This challenge is no joke

At this stage, it is about mental discipline. Most people would have been like forget this. Where the fried chicken or pizza at. I was not like that. When I start something  I finish it. This challenge was getting the best of me. I wanted some carbs but I know that would defeat the purpose. At the third day, I can’t wait to get this challenge over with.  I will tell you one thing, Apple Cider Vinegar is my new best friend. At least, for the first week mainly.

Advice: You will feel it the third day. Your body will want to fight you. YOU WILL  FEEL LIKE GIVING UP.Your body will want some food(yummy food). My advice is to have will-power and control your mind. Have some mental discipline.

Thursday, March 9: Things getting better

I am finally getting adjusted to this challenge. I  grill some tuna fish with cayenne pepper and they gave me some energy. I am almost done with the 2 pound Broccoli in which I thought I couldn’t finish it till the end of the week. Things are looking good. The Cayenne Pepper is a diet saver. I mean it’s making the food taste better. Broccoli tastes better with some spice to it. You know to kick it up a notch. And it spiked up my metabolism up. Cayenne pepper aids weight loss as well.

Advice: Stay with it and you will eventually get adjusted to the Broccoli and Fish Challenge.

Friday, March 10: Thankful Friday

Friday was good. I got my day started to eating some berries. Hmm, they taste so good. One cup of it too. Berries are low in carbs too. I needed that antioxidant for my body. I had grill tuna already set for me. I only ate some berries in the morning. They were cold and the Berries juices hmm. I needed that refreshment. Broccoli and fish were consumed the majority of the day. I was changing things up splitting up my carbs.

Advice: Change things up and get adjust to the challenge by fighting through the few tough days.

Saturday, March 11: Relaxing Saturday

I needed to start stretching more so I could calm down the cramps I was getting. Cramps are no jokes. They will get you if you don’t get stretching. With drinking a gallon of water a day, I was still getting cramps so I need to start drinking more than a gallon a day along with some good stretching. I am well used to the challenge already as I ate the broccoli and fish throughout the day along with my carbs (berries) in the morning and sometimes in the afternoon. It was a relaxing day for March Madness and for sure basketball making this whole process smooth. It is something to get your mind off things.

Advice: Find something that takes your mind off the challenge. For instance, my get away was basketball and relaxing. Find a getaway and use it to your advantage.

Sunday, March 12: The hardest day of the challenge

I did some cardio in the morning and soon did I find out I needed some carbs. The whole day after I did my cardio I felt like I needed carbs. I was tired and needed a boost. I ate some tangerines to try to get my energy up. Later on in the day, I had some berries. The berries did wonders because I felt like my energizer self after the sugar rush was in my system. Broccoli and Fish challenge was no problem since I am seasoning my food with spices ( Cayenne pepper and Red pepper). Even though, I avoided eating some fried food because of self-discipline. The day was challenging because of my cardio I needed some carbs in which I did. Lastly,  I bought 4lb of fish and 2 pounds of broccoli for the last week.

Advice: Try to be full or eat some carbs and protein before working out. You will thank me later if you do.

Monday, Mach 13: The last week of the challenge aka Challenge Monday

Monday was going along good but at night my body had enough of the broccoli so after dinner I threw my dinner up because my body couldn’t take eating broccoli anymore. The painful part was the stomach cramp I endure from it. The pain was awful and my back was hurting. My Abs was hurting, I was sweating a lot and this happened for at least 5-10 minutes. The pain was no joke. I started drinking more water and taking stretching seriously after Monday. That cramp was painful. The worst kind of cramp is the stomach cramp because your whole stomach tightens ups in a painful way. I stretched it out and after awhile the main subsided. My body does not want broccoli anymore.

Advice: Pay attention to your body and eat your broccoli slow when your stomach doesn’t feel good so you don’t throw up. Do your stretching and drink more than a gallon of water so you don’t get cramps.

Tuesday, March 14: Recovery day

I was cautious from eating broccoli. My body does not want to smell or taste broccoli. I ate little broccoli and some fish. Apple Cider Vinegar by My side. I was still recovering from that massive cramp that I got from throwing up that broccoli. I was cautious though, I was not going to risk throwing up again. I don’t have to say this but a gallon of water a day was not helping. I was craving for some salmon but I bought cod instead. The cod was okay but shrug shoulders.

Advice: Take things slowly on this challenge. Don’t rush just go with the flow.

 

Wednesday, March 15: Determine to get Salmon

I wanted some salmon to treat myself from my little throw-up sessions. I mean with these challenge things like this will get to you. Once you are disciplined in something you get emotions of having a break. After a long day getting some money I decided on getting some salmon for Friday.

Advice: Get a food you are looking forward to eating for motivation.

Thursday, March 16: Tuna day

Tuna day and broccoli with some cayenne. They were spicy and hot. My body still fighting off eating broccoli. For like the whole week after I threw up my body resisting broccoli. If I attempt to eat too much I am likely to throw it up. I think the olive oil I put in my food caused it. I fought through the Broccoli withdrawal. I ate some broccoli and fish.

Advice: Get creative with your spices and fish.

 

Friday, March 17: Thankful Friday

Friday was a good day. Motivation day which made the challenge better. In addition, It was a salmon day in which I cooked and grilled. It tasted alright. I ate the broccoli. I made sure I drank at least a gallon or more of water. My body was getting used to eating broccoli again which was good. It was a breeze day. I liked Friday day. A special day for sure.

Advice: Cherished the day. Well, one of the days you do this challenge. Take a deep breathe and enjoy life.

 

Saturday, March 18: tuna and banana

I got some tuna and a fresh bottle of Apple Cider Vinegar along with banana in the morning. I had tuna with cayenne pepper grilled. It was a basketball day going out to watch some high/middle school basketball AAU like tournament. I was sipping on that Apple Cider Vinegar with 16 ounces of water the whole day. Some of these high school players or middle schoolers too are good. I am getting closer to getting this challenge done. I can’t wait. NCAA Tournament taking my mind of it still.

Advice: Go outside do some activity that takes your mind off food. Go have some fun.

Sunday, March 19: Final day

Sunday was tuna and banana day. I finished the banana I didn’t eat on Saturday. I grilled some of the tuna with cayenne pepper. It is the last day. So Apple cider was on deck. I was calm the last day but I couldn’t wait to taste some good food again. The challenge was worth it because I lost some weight off and became mentally strong. I really did this challenge for some mental discipline and dropping those weight like it’s hot. In which I accomplished.

Advice: Be calm it is the last day just take your mind off things.

Monday, March 20: Roundup

On Monday, I had tuna with cayenne for the better half of the day.Then the challenge was accomplished. Overall, I lost 22 pounds with losing 11 pounds my first week. This challenge would have been better if I would have planned the whole 2 weeks ahead of time instead of it being out the blues. I accomplished my goal for this challenge.

Advice: Stay positive and jot down your daily activities to track progress to do better. Improvement is the key. You will see progress.

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Discipline. Focus. Determination. Will-Power. Brainy Versatility. Be Adaptive.

 

PROGRESS WEEK: The process of a body Changing!

WORKOUT WEEK ( 56-62 )

The progress and result of sticking to workout routines.

#Tone #Gettingfit #Gettinginshape #Healthy.

Monday, April 10, 2017: Quiet Day

Nothing much with the day but I did get some errands handled. Set my to-do list for the week. Set my everyday target goal. I did not eat much today because I was not in the mood to eat but at the end of the day, I got a Publix subs. YOOOO that Sub was on Steroids. I could have done curls with it that’s how heavy it was. They put love in my subs aww lol. I didn’t eat the subs till Tuesday though. That footlong sub was on some heavy meat and vegetables 😀  I liked it.

Tuesday, April 11, 2017:  Checklist

Tuesday was pretty straightforward. I had to finish everything on my checklist and got everything I need to do on Wednesday done. My body is really changing. I see the cuts and my leg looking more and more athletic. I am doing more cardio now. Tuesday is a cardio/basketball day. It is not that bad just a quick workout and running day.

Wednesday, April 12, 2017: Rainy Day

It started raining In the morning. I really didn’t feel like doing anything on Wednesday. You already know I was going to get my workout in later on in the day. Raining or Not! I like weight training days along with long run days 😀 I am getting used to running now. My body is getting used to it as well. I can tell with my body looking all defined.

Thursday, April 13. 2017: Minding my Business

I was minding my business most of the day. I got my cardio in and I think I am going to expand on my running to get even a better result. I need to start stretching more I also need to start drinking more water. I am thinking about getting some new herbs so If I do be ready to check out the Brainy reviews.

Friday. April 14, 2017: Rest Day

I cannot even remember what I did Friday lol. Stuff about to get busy for me so I need to get more organized and focus. I rest Friday but you know even when I rest I still workout. The workout is mandatory. NO MATTER WHAT. Even if I am injured I am still doing some kind of workout. Flashback to the days I disturb a nerve in my foot and I had to wear a cast for weeks. GUESS WHAT? I was still doing squats and using dumbbells to workout. NO EXCUSES. Get your workout in.

Saturday, April 15, 2017: Getting it in

Where ever I am at if I am there people wants to be there lol  What can I say am balling like that lol. I like working out with no distractions but if distraction comes I am still focused. The goal is to get to the facility and get this body better. Plain and simple. It is a Saturday so not much happening at least this Saturday except for my basketball drills, talking, spending time with some people. I am telling you all this drill workout getting my body all right.

Sunday, April 16.2017: Easter Sunday

I did some cardio with some friends and relaxed. NBA playoffs time so you already where I am at. A chill day with some music so it was a good day. Refreshing my body for Monday but I think I am going to change it up. My workout that is so I can add some more different workouts so I don’t get too bored working out. I think I am going to do some cardio days and weight training. Chill from the basketball drills. I know I will miss it but time for a change.

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