I am splitting my year in different parts when it comes to training.

Right now I am trying to gain muscle mass and gain weight. Which is getting harder and harder as I am turning 44 soon and my Testosteron levels are much lower than they were in my 20s. Nevertless I have much more know how and insight in training tham 20 years ago. This helps a lot.

I am came from 83kgs about 5 months ago with a 13% body fat. Status today is 94kg with 18% body fat. So the result is ok. Especially when I remember last winter I have 92kg with 26% body fat. So this year it works much better for me.

Here is what I do:

1. I try to train with the highest possible weights.

2. I keep reps between 8-10, sometimes only 4-6 reps.

3. I change every training session when it comes to excercises and reps

4. I try to eat a high protein, hig carbs, medium fat diet

5. I try to eat every 3 hours, from 6am in the morning till 9pm at night.

6. I take the last carbs before 7 pm, last meal at 9pm only protein

7. Once a week I eat what I like and as much as I like

8. I do cardio 30-45 min at least 4 times a week in the evening before I got to bed.

9. I train 5 times a week, each body part only once a week.

So the question is why am I doing this year better than last year?

Basically I can see these reasons:

1. I have added cardio, I did not do any cardio the last before with the mass cycle

2. I avoid alcohol as much as possible. Max 2-3 glas of wine or beer a week.

3. I stick to the diet which is basically not much different than during my summer weightloss diet, only bigger portions.

4. I have a clear goal in mind

So what is next:

Target is to reach 98kg bodyweight with about 18% body fat and do 180kg squats. Once I have achieved this goal I will start the summer diet and try this year to go down to maybe 85-86kg with 10-12% body fat.

Hello, It’sAGuysWorld.com, readers. I am Jill Hickey and very glad to be here as a Guest Contributor.

My sister just texted me from a plane that she had not flown in awhile and “either the seats got smaller or she’s lost weight.”  Well, we all know the seats aren’t getting smaller.  She’s lost weight.  A lot.  Want to know how?

Moving. More. Eating. A. Bit. Less.

In weeks to come, I will share more about me and my story.   Bottom line, in 1993,  I started exercising every day and have never stopped. I don’t diet.  I do my sister’s “secret” formula, which has allowed her to lose— a lot.  (Good for her she wasn’t caught up in numbers.)

Move more and eat a bit less to stay fit.  Drink water.  And if you have a ‘heavy day’, add ten minutes to your fitness regimen and subtract a few bites.

Exercise is dear to my heart. It has been my friend when I have moved to new towns & not known anyone. It has been my saving grace to provide me energy when pregnant and exhausted or after having a new little one… and exhausted.   I can’t make a medical claim, but I feel exercising daily helped me in a swift delivery and rebound after having my four children, ages 12,11,8 & 21months.

My claim to fame, if you will, is that I did not take off even ONE day of exercising during the pregnancy with my son, born November of 2008.  I am not advocating this or bragging.  Simply telling my story and how much daily exercise means to me.

I am a certified Personal Trainer at my gym in New Jersey, USA. I have also just become Zumba Certified.  Most of what I will be writing to you about in coming months will be Zumba specific —as the Zumba fitness world is it’s own special moment.

Zumba is a dance fitness program based on international and latin rythyms created by Colombian dancer, Beto Perez… and it’s amazing!

More on this later.

In the meantime, it’s a joy to be here.

As my sister and I can advocate….

Just. Move.

Jill Hickey, the "NotSoSoccerMom"

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Just a video today. Enjoy

www.youtube.com/watch?v=7x-Q1U1fRHM

I am preparing my dinner and was just thinking about this.

Pizza is one of the most favourite foods for most people. Is Pizza heathy or unhealthy for someone doing fitness training? I always try to choose some fresh toppings and add tuna or chicken to it, but can not do it without cheese on the top. So is this bad or not?

Is Pizza a Healthy Food?

I would like to know from you what you think and what recipes you have for a healthy pizza. Or do you not eat pizza at all?

Please tell me how to make a healthier pizza. Use the comments section to dicuss this and share your option on healthy pizza.

On of my all time favorites and I just found a 8 minute extended mix on the web.

Get up, dance and burn some calories

www.youtube.com/watch?v=leohcvmf8kM

Another day in the gym. And a quick workout it was, but intense. I had my leg workout and as you might know the goal is 180 kg squats within the next 2 months.

I did 150 kg squats today and had 3 reps. A first feeling for the heavy weight. As I am trying to strengthen also the lower back and supporting muscles I had no major problems so far. Actually I make more progress than I tought. So I keep going on slowly and do not force me to put on too much weight at this point of time.

I am strictly on my bulk up diet, but have reached a bit of plateau yet. I will stick to the calorie intake and do not increase it, as I would otherwise gain to much fat. Meanwhile I am back to 30 min cardio on the stationary bike per day. Might be a reason why the weight gain had stopped. I am at 94 kg and will go up to 98kg.

General condition is very good. I keep it with Kevin Levrone and visualize my goal of 180kg squats.

I found a video on youtube to give you an idea of 150 kg squats.

Have a look

www.youtube.com/watch?v=ZaDsWwtdKzM

I will start a series of YouTube videos on food and nutrition in the next time.

Let’s start with breakfast.

www.youtube.com/watch?v=60vXPj411Ww

So you have decided to get rid of you some body weight and want to start your training and diet now.

With this good plan in mind I would like to give you 11 steps that will help you to achieve your goal.

1. Start today, not tomorrow. Tomorrow never comes, where change or breaking a habit is involved.

2. Develop a passion for what you want to achieve.

3. Do it for the most important person in your world. Do it for yourself! You will not succeed if you are doing it for someone else.

4. Write down your plan and follow the plan.

5. Set a time frame when you would like to reach your goal, but split it to some smaller goals. That will give you some success on the way to your final goal.

6. Determine the daily dose. Figure out what works for you.

7. Don’t quit just because you slip. Keep going, do never stop.

8. Post your goals and tell other people about you achievements. That will make sure that you will get feedback and have committed yourself to your goal.

9. It’s a day by day process. The goal will come nearer day by day. But it is a long way. Stick to your diet and workout and you will reach the finishing line.

10. Change other habits. Goals require change. Why not changing some other habits as well.

11. Celebrate your victory. You can be proud of yourself. And other will be proud on you.

And most importantly stick to your new habits, set new goals and you will be happy with your new lifestyle.

Stay strong and fit!

?

Today I have done a great back training. As I am going for very heavy squats soon it is absolutey necessary that my back and specially my lower back is strong. Otherwise I risk an injury. So I had quite a heavy training and used some of the new machines in the gym. It went very well and my gain of 12kg in about 12 weeks tell the rest of the story

A very good back workout routine can be found on YouTube. Have a look. It is worth to watch it.

www.youtube.com/watch?v=VuyP1DY-GuQ