MyFitnessPal! Macros

As you can see on this graphs, I have tried to achieve the percentages set by our teacher but I didn't manage very well because I have to change my diet I suppose. We can see that I eat more fat than I should and less proteins, so I should change this because fat should be lower. Carbohydrates are also a little high but they are better, close to 40%.

MyFitnessPal! Calories

What is MyFitnessPal? Have u never heard about it? Don't worry!! I'm here to teach you once again.
MyFitnessPal is a free app that everybody can use in their cellphones. What is this app for? Well, it's very useful. Firstly, this app allows us to make a diary of everything that we eat and it measures the calories of this food. The app will ask you for a value of calories that u want to ingest (this should be your total energy expenditure) and it tells you if you have eaten enough calories, not enough or too much of them. Also, it tells you the macronutrients of the food you have eaten and this is very useful because we're trying to get 40% CH, 30% Proteins and 30% fat and the app measures this for you.

I have written in the app every food that i have eaten during this week, (from friday 22nd to thursday 28th, 7 days) and I'm going to make an analysis in this post. First, I will put the calories that I have
eaten everyday. As you can see when you scroll down, I have reached my objective most days and some other days I didn't reach it. But if you look at the week graph, I have got to my calories objective, so this is correct.

 

#kascomío Conciousness.

Hello! We're back on the blog, it's the 3rd term and one of the 2 projects we're working on is called #kascomío. In this project our teacher Gloria Herrero will make us learn about nutrition, healthy eating and she will try to make us eat healthier (althought this is a little bit difficult!! :P)
In this first post I'm going to define some basic information that we need for the project, this basic information is: Basal Metabolism, Macronutrients and Total Energy Expendure.
Last week, in class, Gloria showed us how to calculate our basal metabolism. Oh, wait, don't you know what this is? Don't worry, i'll show you.

BASAL METABOLISM
·It's the minimal rate of energy expenditure per unit time by endothermic animals at rest(animals that maintain their body temperature at a value that is favorable for them, like us, humans) at rest.In easier words, it's the amount of kcalories (energy) that our body needs at rest, only for the body itself.





This the formula for men. I calculated it in class and for me, it was 1691,6 kcal.
  
TOTAL ENERGY EXPENDITURE
Energy expenditure is mainly a sum of internal heat produced and external work. The internal heat produced is, in turn, mainly a sum of basal metabolic rate(what i've defined just before this) and the thermic effect of
food. External work may be estimated by measuring the physical activity level (PAL).
In my case i'm sedimentary (although i'm doing exercise now), so I multiplied my basal metabolism by 1,2. The result was 2030 kcalories, which is my calories objective in MyFitnessPal.


MACRONUTRIENTS 
There are four primary macronutrients: carbohydrate, protein, fat, alcohol. In our P.E clasess we are going to wark with CH, protein and fats. Macronutrients are defined as a class of chemical compounds which humans consume in the largest quantities  and which provide humans with the bulk of energy.
                                   Carbohydrates-> They give us the most energy. These should be the base of our food, being a 40% of our calories. In my case, doing the 40% of 2030 and dividing it by 4 calories each gram give us the amount of CH that I need: 203 CH.
  Proteins-> They are the base of our muscles, helping them to rebuild after exercise. They do a lot more of functions in our body. We have to eat 30% of our calories in proteins. Each gram of protein has 4 calories too, so i have to ingest 152,25 grams of protein.
Fats-> They are very important for our body but we can't eat too much because we will store them(the same thing happens with CH if we don't burn them). In this case it's also a 30%, but each gram of fat has 9 calories. I have to ingest 67,7 grams of fat (approx. 70).

Diary!

13/01/2016 - This has been the first day of Crossfit. I have to say that I have a bit of stiffness because it has been a lot of time since I don't do intense training like thisWe have done a WOD called HIIT. It is 50 seconds of training and 10 seconds of rest each exercise during 12 minutes.

15/01/2016 - Today we have done a TABATA. It is 20 seconds of training and 10 seconds of rest each exercise during 12 minutes. It has been a little bit tiring for me due to the stiffness of the other day but I think I managed well.

20/01/2016 - Today we changed. We have gone to the pavilion because it was raining. There we had to do 30 sit ups, 30 jumps over a couple, 30 wall ball squats and run 1 km. Teacher Gloria has asked us to note the time we have spent in the whole workout. In my case it has been 18 minutes. Nevertheless, I couldn't finish the running exercise because I was starting to get sick. I'm not used to this!

27/01/2016 - Today we did another WOD, AMRAP. It's "as many repetitions as posible". It was 30 hip bridge, 15 partner row, 30 single rope jumpls and 15 box jump. I have done 4 rounds.

29/01/2016 - Today was EMOM, 5 triceps dips, 5 broad jump and 5 sit ups during 18 minutes.   Each exercise in one minute, if we finish before the minute ends, we have time for resting. I have recorded today some this 3 exercises because I will record them when the term finishes in order to see if I have improved.

03/02/2016 - Today was descendent ladder! The exercises waere dead lift, back squats, hip thrus, shoulder press. In my case, I have spent 18 minutes doing the whole WOD. It wasn't very hard because they were mobility exercises.

10/02/2016 - Today’s training i has been EMOM, 15 minutes: 17 rope jump, 7  face up/down and 5 sumo squats. It’s the first time we have designed our own WOD.

12/02/2016 - Today's WOD, 10 heavy ball, 10 jumping jacks, 10 burpees and 10 air squats. I have done 5 rounds.

17/02/2016 - Today’s training has been with towels. We have done mountain climbers, lunges and  push ups with them Also a new exercise which consisted in being in a frozen squat and helping your partner to come to you with a rope. I have done 4 rounds, it was very tiring.

24/02/2016 - HIIT WOD today. Two rounds (50’’ y 10’’ rest) Run, burpees, run , squats, run and sits ups.

02/03/2016 - TABATA WOD today. 4 minutes doing each exercise (20'' working 10'' rest). The first squats with a rope, second frozen squats, third squats with the heavy ball and last exercise was moving a match. We didn't have enough time for doing the 4 exercises, we just finished 3.

Challenges!!

I have done 3 challenges: 2 of #ElRetoCrossfit and one of them invented. Alvaro tweeted me challenging me to do 3 challenges. I have changed one of them into doing 30 push ups in 35 seconds. Here you can see the tweets:

I have recorded part of these challenges because they were very long and obviously I couldn't be able to record the whole video. Plus, it was very tiring and I couldn't make 200-sit ups and 100 burpees (it's a little bit impossible for me). In the first one( squats, lunges..) I did 1 round because it was also very tiring (my quads were going to explode; you can notice this because I have to stop several times).
The third one, 30 push ups, I did it in something less than 35 seconds, maybe my tecnique is not the best but I was thinking that I wouldn't have enough time and I didn't pay very much attention to it.

Here you can also see a donation that I made of 25 km, it's the e-mail I recieved but I don't have the screenshots of the route I followed.

Progress in Exercises!

Another objective is to show the progression we have obtained during the term doing exercises. I have recorded myself today, 3 of march, doing the same exercises as one WOD in P.E class. You can clearly see differences. The exercises are sit-ups, broad jumps and triceps dips.
-> Sit ups. I can do many more and faster than before.
->Broad jumps. The distance I jump is much more wide and I have obtained the ability to do it faster.
-> Tricep dips. I can do many more with a better tecnique. You can see on the first video that it was hard for me and now it's not at all.
Here is the VIDEO

Body Composition!

There are several things to mark in my progress on body compostion.
First of all, the old ticket is from january and my fat percentage was 21%. Now it is 22% but if you look at the percentage of mass without fat, it has risen up many kilogrames. This is due to the fact that I have been doing exercise at home for increasing my volume (specifically push ups). I also have risen up a little my mass with fat but this might be cause I have eaten many junk food (which I shouldn't have done). Also, the blood pressure is very very high (a maximum of 16'9 like mine should be worrying) but it was because I had just finished doing intensive training (Progress exercises and #ElRetoCrossfit) and I was nervous because I don't like the feeling of my hand inside the machine because it feels like it's gonna get trapped into it, so I felt very anxious and that might have been the cause of the pressure. (What's more, in our Biology class we are measuring our blood pressure and mine is a little bit high,14, but it's okay). Well, I think there's nothing more left to say. Here you can see the photographs of the tickets and compare them.

10 WODS!!! Part 2

Number eight. Descendent ladder. Starting with 10 reps.
-Superman

as

-Side leg raises

-Hip thrust
-Shoulder taps

 Number nine. EMOM

-Clapping push-ups 5 reps

-Sit-ups 10 reps

-Wall balls 10 reps

-Lenght jump 8 reps.

Number ten. TABATA

-Reverse crunches

-Sissy squats with ropes

-Burpees

-Flutter kicks

10 WODS!! Part 1

Here are the 10 WODS designed by me:

Number one: HIIT. High Intensity Interval Training. 50" of exercise and 10" of rest during 12 minutes.

-Burpees

-Back squats

-Length jump

This is a parkour length jump. In our case we do this on the floor, it's jumping with your feet straight and 

using your hands to push yourself

-Sit ups.

Number two: TABATA.. 8 series of each exercise. Each series includes 20 seconds exercising and 10 seconds resting. The total amount is 12 minutes.

-Russian twist. (This is recommendable with a dumbbell or something with weight)

-Sprint.

-Frozen squats.

-Single leg tricep dip

Number three. DESCENDENT LADDER. This consists of starting doing for example 12 reps of each exercise and you have to do series until you reach 1 rep of each. In this time we will start with 12 reps and we will continue up to 1

-Deadlift.

- Declined push ups

-Front lunges

-Knees to elbows

Number four. EMOM.Every minute on a minute, here you have to do the exercises in 1 minute and rest until the next minutes begins. The WOD lasts 10 minutes.

-Wall balls 8 reps.

-Sprint 10 seconds.

-5 push-ups with your knees

-10 jumping squats.

Number five. AMRAP. 15 minutes.

-12 Shoulder press.

-10 Swings with a kettlebell.

-15 sumo squats
-20 jumping jacks

Number six. TABATA. 15 minutes.
-Triceps push-up

 -Sprint

-Box jumps

-Sideways plank

Number seven. HIIT. 18 minutes

-Boxer's punch.

-Normal squats
-Star plank

 -Jumping Jacks.

  

Training a woman in Strength!!!

                             TRAINING A WOMAN. CROSSFIT

One of the objectives in the proyect #DesWhyFit was training a woman in strength. In my case, I have recorded my sister, designed some wods for her and i have edited the videos. Finally, I'm going to show you the results in here!
First of all, i'll introduce my sister. She is called Cristina, she's 25 years old and she exercises from Monday to Thursday on Zumba and Aerobic, but she doesn't do any strength exercise. That's why I decided to record her and, in addition, she offered herself as volunteer to do it when she just heard the idea.




I have recorded her for 4 weeks, 2 times a week. I used exercises that we did in class and some others from Internet. The result is 4 videos with 2 days in each one. Each day has 4 exercises.


FIRST WEEK
Day 1-> AMRAP in 18 min.
-Superman 20 reps
-Push ups 10 reps
-Single leg tricep dip 15 reps
-Jumping Jacks 20 reps
Day 2->Tabata 20" exercise and 10" of rest. 12 min.
-Squats with weight
-Isometric Plank
-Frozen squat
-Jumping Jacks

SECOND WEEK
Day 3->HIIT. 50" of exercise and 10" of rest. 12 minutes.

-Burpees
-Front lunges
-Single leg tricep dip
-Half cobra push up
Day 4-> HIIT. 50" exercise 10" rest. 12 minutes.
-Sumo squats
-Mountain climbers





-Sit ups
-Hip thrust

THIRD WEEK
Day 5-> Descendent ladder. 12 series starting with 12 reps.
-Back squats
-Squats with weight
-Shoulder press
-Hip thrust
DDay 6-> AMRAP in 15 min
-Knees to elbows. 18 reps.
--Superman. 20 reps
-Jumping Jacks. 20 reps
-Push ups. 10 reps

 

  

  

FOURTH WEEK
dDay 7-> Tabata. 16 min
-Sideways plank
--Crunches
-Sumo squats
--Jumping Jacks
Day 8-> Descendent ladder. 12 series starting with 12 reps.
-Squats
--Length jump
--Knees to elbows crunches
--Burpees

Motivation Wall

I also decided to contribute to the motivation wall in the highschool! If you take at it, the results have been amazing. What's more, the wall has run out of space and now people are pasting their photos/phrases on the wall next to it! It's amazing. Well, here you can see my contribution.

Donating material!!

Today I have donated a dumbbell to the highschool gym in order to have more material and create a training center. I hope it's useful for everyone!

#DesWhyFit!

Twitter debates and questions!!

Well, some questions about Crossfit and training have come to my mind and I asked them on Twitter. Some of my classmates answered me and I also answered to some of their questions. Also teacher Gloria asked me some questions about the info I posted because you have to be careful with your health. Here are the pics of the tweets: