Kai Lo - Fitness and Life

5 Weeks In ViSalus - 7 more weeks to go!

noreply@blogger.com (Kai) — Sat, 21 Apr 2012 17:14:00 +0000

The partying, binge drinking, and birthday parties have been slowing my progress down, but I do believe I am still seeing progress. Good news is that I have been eating more fruits than usual. Think I am getting about 8-10 servings of fruits per day. I bought some sugared up cereal which is really bad for me I know, but I crave them from time to time. I'll try to get rid of cereal as part of my diet altogether soon. Maybe I should just eat them right after a workout.

I ran out of ViSalus shake mix yesterday so I am just waiting for new shipment to come in. I made a shake today without ViSalus and it tasted weird as I got too used to the sweetness of the product.

My girlfriend Linda is doing very well in her journey. Be sure to check out her progress at MuchBetterMe

We will look our best this summer and it is just right around the corner!

Click here to join me in the 90 days challenge to lose weight and look great!

Two And Half Weeks Into the 90 Days Challenge

noreply@blogger.com (Kai) — Tue, 03 Apr 2012 04:46:00 +0000

I compared many pictures of other people and seems like I am around 15% body fat. I can start to see some muscle separation between shoulders and arms. The abs are still a blur.

I should be very satisfied at 10%. I don't want to go too low as my face will look like I'm on drugs lol.

9 and a half more weeks to go... let's see how much difference it'll be by then.

Click here to join me in the 90 days challenge to lose weight and look great!

Staying Motivated As Always

noreply@blogger.com (Kai) — Tue, 27 Mar 2012 05:30:00 +0000

The journey to get into the best shape of my life has been fun so far. I enjoy making different varieties of shakes and experimenting new recipes. I even had a Nutella banana Vi-Shake over the weekends that my girlfriend made. The banana flavor overpowered Nutella but I guess it's only because we used two bananas.

I have been keeping cardio to a minimum as too much cardio can burn away muscles. As I don't have a lot of weight to lose, it is best to just focus on good diet and lift heavy weights at the gym to maintain muscle mass. Squats, deadlift, bench press, etc. are still done at the gym. They work the most muscles in the least amount of time. I don't waste time doing bicep curls or any other isolation workouts. If you want biceps, then just do heavy sets of pull-ups. If you want nice triceps, then just do dips or bench press.

Once a week, I will do interval training on the treadmill. Basically, you run fast for 15-20 seconds, and then walk for a good minute, rinse and repeat. This will really get your heart pumping and burn a lot of calories even outside of the gym.

I'm making better decisions when I go out to eat, but I don't go 100% healthy. It wouldn't be fun to go 100% healthy all the time, but I try to at least keep it at 90%.

I stopped consuming alcohol heavily and I remember those days when I partied all the time. Now, it might just be a light beer, glass of wine, or a shot of whiskey.

I only got till June so I have no time to waste. I want my six-pack to really show up. Right now, you can just see a bit of the outline. I am very motivated to stay on track to get into the best shape of my life.

Click here to join me in the 90 days challenge to lose weight and look great!

One Week On ViSalus

noreply@blogger.com (Kai) — Fri, 23 Mar 2012 22:51:00 +0000

I was able to hold the camera still this time so it's not blurry! 11 more weeks and I should be in the best shape of my life! I'm not settling for mediocre results this year.

I'm no fitness guru, but I can tell you that I keep things very simple. When I am at the gym, I keep my workout short but intense. I stick to compound exercises such as deadlift (don't suggest you doing this unless has taught you the proper form because you can easily injure yourself), squat, bench press, pull ups, shoulder press, etc. I do a weight that is challenging at about 5-7 reps.

My diet is not spectacular. I don't have measuring cups and I don't do any calculations on calories. I just make the right choices most of the time. Pigging out every now and then is okay as long as I keep that to 1-2 times a week. When I eat at restaurants, I choose meals with the most protein. If there are too much rice, pasta, etc. then just don't finish it all. Focus on eating the protein (steak, chicken, fish..).

Today, I have blended up the Vi-Shake with almonds, orange, oatmeal, and skim milk. It was my first time blending up a shake with nuts. I would prefer strawberry and banana though as that is my favorite combo for a delicious shake.

I'm not looking to drop 2-3 lbs per week as I want to make sure I do this properly without going on a crash diet or overwork myself at the gym. My diet is not 100% clean, and I think it would be too boring to keep a healthy diet all the time. I can't wait to see the difference when summer time hits!!!

Click here to join me in the 90 days challenge to lose weight and look great!

Getting Full on Low Calorie Diet

noreply@blogger.com (Kai) — Wed, 21 Mar 2012 06:40:00 +0000

When I first started on the Visalus diet, I was afraid I was going to starve because this is a low calorie diet. I do not have a problem when I blend Vi-Shake with fruits and oatmeal along with skim milk. The meal is probably no more than 400 calories, and I feel full for awhile.

Between meals, I would eat small snacks such as a handful of nuts and cup of fat-free yogurt.

I eat a little more on gym days as working out will burn more calories and make me feel hungry faster. It's also better to eat more on workout days to help feed your muscles.

Am I going to eat the same everyday and keep a low calorie diet? Of course not! I like to pig out every now and then to enjoy a great meal especially when I dine out. I try to eat healthy 90% of the time, and it has been working really well for me.

It only has been 5 days for me, and I am really in love with this diet and exercise plan to get into the best shape of my life!

Click here to join me in the 90 days challenge to lose weight and look great!

Getting Myself Out of Comfort Zone

noreply@blogger.com (Kai) — Tue, 20 Mar 2012 04:35:00 +0000

I decided to break out of my comfort zone so here is first picture of me topless on this blog lol. My hands are shaky when I am holding my phone to take a picture, and when I hit the camera button, my hand moves a little so the picture is blurry.

I just want to get down to 165 pounds which is a very realistic goal for me in 3 months. I don't need to go on crazy diets or exercise 7 days a week. Doing too much will just overwork my body and I'll end up looking scrawny.

I'm not some 300 pound guy looking to lose weight so losing 13 pounds for me is A LOT as I'm not overweight based on what you see in the picture.

I had a very solid diet today, and I added strawberries and blueberries to my shake for a change.

For people who are reading this right now, I suggest you eat more nuts! Don't get scared when you look at the ingredients of the packaging on nuts. The fat is healthy type of fat that can help muscle building and weight loss. Just don't overindulge on nuts and you will be fine. You can eat a lot of salads per day and you can still gain weight if you eat more calories than you can burn.

Maybe I will take a picture every few days or just post a pic every 2 weeks. I'll see what I would like to do.

I did not workout today. I really wanted to let my body rest as I do a lot of heavy compound exercises at the gym such as squat, deadlift, bench, and pullups. They really take a toll out of my body so I need to relax for a day.

Click here to join me in the 90 days challenge to lose weight and look great!

St. Paddys Day binge drinking and BBQ Sunday

noreply@blogger.com (Kai) — Mon, 19 Mar 2012 05:59:00 +0000

Partied really hard last night as lots of people went out to drink and get drunk. When partying, I generally eat a lot of unhealthy food as well. Last night took a toll out of my diet, but fortunately I spent a good amount of time today to go workout.

I did a total body workout at the gym with all the basic heavy compound exercises such as squat, deadlift, pullups, bench press, and shoulder press. After weightlifting, I did interval training on the treadmill with a good sprint for 30 seconds and rest with a slow walk for a minute, and then repeat till I reached 10 minutes.

After going to gym, I went to a BBQ that my friend setup outside of his place. There was lots of unhealthy eating again, of course. When I got home, I threw on my weighted vest that I wear around in the house. It looks funny to people, but I don't care because I am in the house and I can look as weird as I want. The weighted vest will help build stronger muscles and burn calories faster. Your body needs to work harder to help you move around when you have extra weight on you.

You should definitely give a weighted vest a try. You can buy one at a great deal on eBay. I bought a 60 pound weighted vest on eBay for $85 with shipping included. The vest is adjustable so I generally keep it on at 30 lbs. The vest is a very good total body workout even if you're just walking around at home.

My plan with Visalus shake was to take one in morning and take one for lunch, but occasionally, I would do morning and dinner, or lunch and dinner too. Since I had BBQ earlier in the day, I would take my 2nd shake for dinner time.

Click here to join me in the 90 days challenge to lose weight and look great!

First Day Trying Out The Visalus Shake

noreply@blogger.com (Kai) — Sat, 17 Mar 2012 02:47:00 +0000

Weight: 178 lbs
Height: 5'8"

I am going to commit myself to take Visalus meal-replacement shakes twice a day to get in the best shape of my life, and I am planning to stay that way. Some people only want to look good for the summer time, but I want to look great all year round. I don't have much weight to lose, but I'm not beach body material right now. I'm at 178lbs at 5'8". I go to the gym 3-4 times per week. I want to get down to about 165-170lbs.

Visalus is a very nutritious shake similar to Slim Fast but healthier! I am planning to take this with half a cup of oatmeal and a cup of skim milk twice a day. I tried it out for the first time today, and I think it tastes like vanilla cake mix.

I will try to maintain a healthy diet 90% of the time while still go out to enjoy a great meal every now and then. Usually when I am home, I eat fat-free yogurt, fruits, cereal with skim milk, nuts, and oatmeal.

Each serving of Visalus shake is only about $1.87. With oatmeal and milk, it will come out to about $2.25 per serving. I can't complain about spending $2.25 for a very healthy meal.

Not only do I want to maintain a healthy lifestyle, but I want to help the people around me to do the same as well. This will be fun and challenging at the same time.

Click here to join me in the 90 days challenge to lose weight and look great!