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The Muscle Building Fat Burning Video Blog #110
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 Day 707
This past week I tried something different. As I am always looking for new ways to up the positive pressure, I put out a message to my list of Facebook friends asking that they hold me accountable for achieving my latest goal that expires today. I got some interesting responses to my message and overall, the response was positive. My thought is that I can do this on my own, without anyone holding me accountable. I have it in me to be disciplined enough to reach my goals. However, by adding the public component to this particular goal I have got to make it or I will face public humiliation. Nobody relishes the idea of being publically humiliated. Thus, the pressure has been ratcheted up a notch. If nothing else, people know about my goal and will also know if I don’t achieve it. That pushes me to get busy in the gym and lose the fat that is on my frame. I have fast become a huge fan of social media. I blog about using social media with fitness every Saturday. I am constantly trying to find new ways to use social media in my fitness program. I figured that just asking people to hold me accountable was a good idea. Here is what I posted.
One person felt that there was no need for accountability like this, stating that his motto matches that of Nike—“Just do it!” My response to that I know I can do this without the accountability portion, but adding that level of pressure practically assures that I will hit my goal. My main question: If people don’t know about your goal, what stops you from constantly changing it? So, please help with my viral accountability campaign. If we are not friends on Facebook, please request me at http://facebook.com/michaelmahony. If you do not follow me on Twitter, please do so at http://twitter.com/mikemahony. Please continue to read this blog (and comment). Please also visit https://fitnessexpose.com for a weekly update of my training. Get your friends to do the same thing. Together we can achieve great things! |
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  Today was a 1.11 mile run for cardio. |
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Until tomorrow…GET BACK TO LIFTING! |
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Water: Essential for many of reasons
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The Muscle Building Fat Burning Video Blog #109
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| Day 706 My son, Matty, is 14 years old and the typical stubborn teenager. My wife and I have been on his case for a couple of months to drink more water. Matty typically drinks the minimum amount of water he can get away with. We have tried, without success, to get him to understand that he needs to increase his water intake. We think that an incident last month may have finally taught him a lesson. As mentioned in a previous post, we spent the day at Warped Tour about a month ago, an outdoor concert that lasts all day long. Matty came with us and was having a great time getting inside the crowds. At the same time, the heat was very strong. Matty had water like the rest of us and even drank all of his initial bottle. However, unlike the rest of us, Matty did not arrive at the concert well-hydrated. It wasn’t long before he started complaining of a headache and nausea. We had to take him to the first aid tent. At the first aid tent, the person in charge told him that he was likely dehydrated and proceeded to give him water. After drinking close to 60 ounces of water and starting to feel better, my wife and I spoke to him about the importance of drinking water. He apparently got it (for now) because the rest of our stay there he drank lots of water. Remember, water is essential for alot of reasons. Water is a large percentage of your body. Be sure to hydrate yourself all the time. I am currently making very small changes to my nutrition. I plan to do one little thing at a time. Currently I am focused on drinking a minimum of 1 gallon of water a day (not including the water I drink during my workouts). I have been doing this all week long and I have more energy than ever before. I guarantee that this is going to accelerate fat loss as well. Drinking alot of water is on every single list of important things to do to burn fat. |
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I haven’t been commenting on my workouts because work has been so busy that I have not had the time to put into doing this blog. I am officially self-employed after tomorrow and have scheduled time to update both of my blogs into my daily schedule starting today. This workout plan is working very well. Today I felt the confidence to up the weights high enough to hit the correct repetition ranges. Some big changes are that my squat is now as deep as I can possibly go. That’s why I backed off the weight just a little bit. My bench press is feeling extremely strong. My lat pull down is going up and my lats are growing (see today’s picture). Every one of my exercises is stronger than it was before. The training is dialed in and now I have to get the eating dialed (I am referring to my calories). |
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Until tomorrow…GET BACK TO LIFTING! |
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
Related Posts:
Breaking Through
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The Muscle Building Fat Burning Video Blog #108
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| Day 693 There comes a time in everyone’s life when they are facing a barrier and they cannot simply climb over it or go around it. The barrier can be mental or physical, but no matter what type of barrier it is, you just have to break through. Anything less is failure. Break Through Attitude Our attitude always determines our success. If you have a terrible attitude you get terrible results in life. If you have a good attitude, it doesn’t guarantee good results, but it definitely makes them alot easier to achieve. Having a break through attitude means that you acknowledge the difficulties you might face, but you tell yourself that you can and will accomplish something. Break Through Mindset When you enter the gym, your mindset will determine your progress on that day. Hit the weights with the right mindset and you will have an incredible workout. Your mindset will drive you to new heights. Break Through Workouts Picture yourself in the gym. You are about to do a heavy set of deadlifts. It is the final exercise of a particularly grueling workout. You are exhausted as you step up to the loaded bar. You squat down and grab the bar. This is the moment that will define your entire workout. Will you have a break through workout where you completely decimate the set of deadlifts or will you just give up? That’s entirely up to you. If your attitude and mindset are right, you are sure to have a break through workout. Step up and decimate those deadlifts. You will feel incredible afterwards. |
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| Today was a really good workout. I worked hard. Matty worked hard. We felt great when we left the gym.
It is important to note that we are doing an extremely slow repetition. The cadence is 3-0-3-0. Three seconds up and three seconds down is intense. Our goals are to hit 4-6 repetitions on the upper body exercises and 8-10 repetitions on the lower body exercises. It is a tough workout for sure! |
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Until tomorrow…GET BACK TO LIFTING! |
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Follow the Muscle Building Fat Burning Machine on Twitter!
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Reflecting on the Future
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The Muscle Building Fat Burning Video Blog #107
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| Day 692
Today I spent a little bit of time thinking about the future and what it holds. I am approaching this next year with both excitement and fear. It is a huge undertaking, but a step I’ve wanted to take for a long time. I have had a few people ask me what made me decide to do this right now. The answer is pretty simple. I was listening to an old podcast from Skip Lacour and he made a very salient point. He said that goals involve setting a date and going for it. He used the example of a bodybuilding competition as a goal that people always make, but rarely fulfill. He said that the reason they never achieve their goal of being on stage at a competition is that they never really pick a competition and a date. He said by picking a competition and a date you lock that into your brain which then goes to work making it happen. To me it came down to accountability. Skip is absolutely right. By setting a date I am forced to achieve what I want to achieve—getting up on stage and winning a bodybuilding competition in my age group. Thus, I decided to step up and just do it. I set the date and then asked Carlos DeJesus to train me. He graciously agreed and began to give me advice right away. Matty Update As it is Monday, I am doing my Matty update. He is joining me on the new workout program. He is excited because he really wasn’t loving the Combat the Fat workout at all. He and I sat down and went over the new workout. Together we decided that we needed to do 2 “warm up” workouts before the real deal starts. We both felt that after 12 weeks of the Combat the Fat training we should ease ourselves back into the High Intensity Training mode. As a result, we plan to do a HIT workout tomorrow and again on Thursday. Matty has lost several inches in his abdominal area. The Combat the Fat workout definitely works to strip the fat off your body and Matty is a perfect example of that. We have mutually agreed to continue the cardio portions of the Combat the Fat training as we move forward.
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| Today we hit the gym in the morning and did a 60 minute Combat the Fat training session. This cardio session is designed so well. It makes an hour seem like just a few minutes, but at the end I am saturated with sweat. The intensity is incredible and yet it is all low intensity cardio. Pretty amazing how that works! |
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Until tomorrow…GET BACK TO LIFTING! |
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Follow the Muscle Building Fat Burning Machine on Twitter!
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Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
Related Posts:
Taking the Passion to a New Level
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The Muscle Building Fat Burning Video Blog
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| Day 691
Today I have a major announcement to make. If you are a friend of mine on Facebook you were given some advanced notice on this announcement. After several years of being passionate about bodybuilding from the auditorium, I have now committed to step onto the stage on August 14, 2010. I have taken the step of placing a date on the goal that I have had for myself for some time now. I am enlisting the help of master trainer, Carlos DeJesus. Carlos has trained many bodybuilding champions and I plan to be the next. I will be entering the appropriate age division and plan to win. My goal is not to compete, but to win. I will begin my training on Tuesday, September 22, 2009. I will utilize a 3 day a week High Intensity Training full body routine. You will get to see my workout logs as I progress because I will be posting daily updates to this blog and I will post weekly summaries to Fitness Expose. I plan to work harder than I’ve ever worked in my life to achieve this major milestone. I am hoping that you, the readers of this blog, will come alongside me during this journey. The following are some ways you can assist me as I go down the road towards this competition:
I will be tweeting my thoughts on my progress using the hashtag #mjmbb so be sure to set up a Twitter search for that hashtag so you won’t miss a thing. This is an exciting time for me and I am looking forward to everyone’s support!
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| Today was a rest day. |
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Until tomorrow…GET BACK TO LIFTING! |
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Follow the Muscle Building Fat Burning Machine on Twitter!
Get the Cure for Fitness Information Overload Now!
Feeling overwhelmed by the information you get on the web? Not sure if that guy is a "guru”? The answer is finally here! |
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