Fitolution – Day #21

Welcome to the last day of the Fitolution Challenge.  You should almost be finished with or close to finishing Day #20.  This is Day #21.


EXERCISE:

Bringing a bonus exercise back from a previous challenge . . . MANMAKER
 
 
TARGETED BODY PARTS –
Chest, shoulders, triceps, biceps and abs  
 
 
INSTRUCTIONS –

  1. Start in push-up position with the dumbbells beneath your shoulders and your arms locked out. 
  2. Keep your hips level and your chest parallel to the floor. 
  3. Spread your feet a little wider than shoulder width. 
  4. Perform a push-up and hold atthe top.
  5. Pull the right hand up and row the dumbbell towards right side of your chest.
  6. Slowly lower the weight to the floor.
  7. Pull the left hand up and row the dumbbell towards left side of your chest. 
  8. Slowly lower the weight to the floor.
  9. Jump to bring feet close to hands while in a low, squatted position.  Hands remain on dumbbells. DBs on floor in between legs. 
  10. Clean dumbbells to shoulders.
  11. Press dumbbells overhead.
  12. That’s 1 rep.  Repeat 9 more times.  That’s set 1.
  13. Repeat set 2 more times for total of 3.



TIP(s):

Could your dieting be making you weak?

Eating a low-calorie diet may help you lose weight but dipping below your daily calorie needs can have a negative effect on your health. Food gives the body energy and if you don’t eat enough, your metabolism slows down and begins to burn muscle tissue for energy. Symptoms vary from feeling weak, tired, lightheaded, or even being cold all the time. Depending on your age, height, and activity level, keep your daily calories in the 1,800-2,400 range. But no matter how much weight you want to lose, never drop below 1,200 calories a day.  {Yes, Mike.  That means you!}

Don’t be a 98 pound weakling.  Focus on exercise and nutrition.  Never forget consistency is key.


NUTRITION:

Did you attend the nutrition seminar at Fitness 54 last weekend?  The seminars are held the second Saturday of every month 11:30 – 12:00. 

Never a lecture!  Just a group of people on chairs or stability balls talking about all things nutrition.  If you were there, you’d appreciate this meme.


It was the best meeting thus far.  We talked about a plethora of subjects including:

  • good fats
  • natural vs. artificial sweeteners
  • power of fruits and vegetables 
  • the 80/20 balancing act
  • cows fed candy . . . Wait, What?  <link>

See how much fun learning can be.  Guess the cows were gearing up for Valentine’s Day.  BTW, Happy pre-Valentine’s Day.


One last thing or a favor rather, send me your comments re: this Challenge. Let me know likes/dislikes, any comments/suggestions, etc.  I’d rather receive “It sucked!” and why than to receive no feedback at all.  🙂


Remember if you stumble, I’ve got your back.  I’m only just one click away.   
               


References:
ACE Certified
Club Ready