Compound Exercises

•August 8, 2008 • 2 Comments

For the first week of my experiment, I’ll be sticking with compound exercises.  Sticking with the diet will be my main concern and I don’t want to risk overwhelming myself with doing too much.  So three days of compound exercises should do it.  Because I think variety is important, I’ll be adding some isolation movements next week.

A great benefit of doing compound movements is you get more done is less time.  Time is a precious commodity and I can get my workout done in 30 minutes (not including cardio).  With these sorts of exercises, you can superset and cut downtime drastically.

And according to Critical Bench, “Due to the increased amount of muscle used for the movements, [compound movements] are better at sending your endocrine system a ‘distress call’ to pump out more anabolic hormones such as testosterone and growth hormone.” Just what my puny 10 inch biceps need!

Here’s a list of some common exercises that will get you pumped up in no time:
Pushups
Dips
Clean and Press
Chinups
Planks
Deadlifts
Lunges
Squats
Rows

Here’s a quick video on some of the ones I’ve been working on:

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Sources of Protein

•August 4, 2008 • Leave a Comment

There is protein in nearly every plant food.  No need to panic, right?  Even for the aspiring buff vegheads. Here’s a short video on my main sources of protein.  I don’t eat soy, so that eliminates all nearly all the fake meat type things, but never fear.  It is my hope that the following food sources will provide enough protein to help build my muscles.

The Vegan Fitness Experiment: Here We Go!

•August 3, 2008 • Leave a Comment

I’m a scientific-minded lady.  I’m a left brained person with a softish heart.  I’ve been vegetarian for a few years and have lost 60 pounds and kept it off.  My body, however, is still not where I’d like it to be. And neither are my eating habits.

“You can do more.  You can always do more.”  — Dan Marino

So, what is it I’m after?  In my dream world, I’d be Monica Brant’s twin sister.  However, I’ve birthed children (with treacherous battlemarks to prove it), am 30 years old, and not genetically gifted (read: average Jane). 

I’m all for realistic goals.  I’m fairly certain the following is achievable:

14% bodyfat
128 lbs.
Live vegan for life
Kick my sugar addiction

I’ll post my exact current stats on Monday, but I’m around 23 % bodyfat and 138lbs.  I have been as low as 18% bodyfat (on a vegetarian diet) and burned out, pigged out, and fattened out.  Yuck.

12 Week Vegan Fitness Experiment
Scientific Method (ish)

Question:  Is it possible to lose body fat and maintain (or gain) muscle on a natural, vegan diet?

Hypothesis:  Please, God, let it be “Yes!”

Procedure:

  1. Diet:  Maintain a slightly reduced calorie, mostly whole-foods vegan diet.  I don’t eat soy.  I will consume 5 meals a day, consisting of around 300 calories each.  Each meal will include a protein rich food.  I’ll eat a clean diet with beans, lentils, nuts, seeds, veggies, grains, and fruits. One or two days a week, I’ll eat maintainence level calories, around 1800.  I’ll consume more than a gallon of water a day.
  2. Cardio:  Since I have a fair amount of fat to lose, cardio will be very instrumental.  I’ll be doing 6 days a week of cardio, switching it up to create body confusion and progression.  Most of my cardio will be running and stationary biking on an empty stomach.
  3. Weigh Training:  I’ll be switching up my workout routine frequently.  There will always be at least three days of weight training, although sometimes up to five days.  I’ll also switch from compound exercises to isolation. 
  4. Mental/Spiritual:  I’ll be doing daily visualizations, as well as meditations and prayers.  I’ll also listen to occasional hypnosis and NLP to boost my motivation and endurance.

The VFE officially begins on Monday, August 4th, 2008 and will end on October 27th.  If you’d like to join in, please do.  Post your comments/progress so we can all see and compare results.  It is my hope that we will succeed in this experiment and show the world that veganism is a viable route to a fitness lifestyle.

Stats and photo updates will be regularly posted.