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NUTRITION

Eating natural foods, taking the time to plan meals and snacks. Pre-planning is the key! Low carbs, lots of protein, healthy fats and plenty H20

Supplements & Drugs; none!

WORKOUTS

Strength Training; Mon, Wed & Fri doing big compound exercises that hit the big muscle groups.

Cardio; currently none.

Next Weigh in:


11/11/13

ReBoot Stats

CURRENT STATS

Weight: 287lb

Body Fat: 44.7%

Muscle: 25.1%

LOSS/GAINS

Weight: - 21.6lb

Body Fat: - 3.3%

Muscle: + 1.6%

START STATS

Weight: 308.6lb

Body Fat: 48.0%

Muscle: 23.5%

DISCLAIMER

Before you start any exercise program or change your diet please contact your doctor before doing so.

Train safe! Eat healthy! :-)

Weigh-in 93: So Close I Can Smell it!!!

The 220lbs goal that I set myself up for on January 2008 is so close now I can smell it coming! :-) This week was tough, and I had to work hard for the 4lb mini goal that I had set myself for this week as I wanted to get to 16 stone (224 lbs) by today’s weigh-in…….. And that’s what I lost 4lbs! So I am now clocking in at 224lbs (16st), with 4lbs more to lose to reach my initial 220lbs (15.10st).

Four pounds is a lot to lose in one week, I am still going to train hard and eat right this coming week but if I don’t reach my 220 goal by next weigh-in (Sunday 18th July) I won’t cry, I’ll get there the following week :-)

HIGHS

This week was a total high, as I was saying I was training hard because I was with personal trainers  Jennifer Almiento (Monday’s workout) and Alan Strachan (Wednesday’s and Friday’s workout) :-) I also increased my running from a normal 5.4 miles , but this week I ran 9.24 miles AND I have been working hard to improve my pace so always trying to run faster.

LOWS

Errrrr……. not really anything I can remember, I had a bit of a hunger attack yesterday (but that’s a Saturday standard with everyone I think :-) ) and I am getting good at waiting out the 20 minutes.  20 minutes? They* say that hunger cravings last for about 20 minutes and then go away and I find I have been practicing holding out for the 20 and I am now becoming conditioned to this and having success in this area. So this low ends in a high, so a great week really :-)

* = the smart people with lots of alphabet after their names.

The Sweating Myth

I was in the gym and I noticed someone on the treadmill who was dressed like they were about to go on an Arctic trekking expedition.

When I see someone doing something in the gym that’s going to hurt themselves (going mad on a weight machine, dangerous form lifting free-weights, etc) I really want to talk to them and help them, but I still don’t have the guts to do so; come on I am still a chunky chap, what right do I have?!

But this person I felt was really going to do themselves some harm, overheat and faint or something like that.

So I thought that I would just vent out my frustrations here if you don’t mind :-)

So this person obviously thought that the more they sweat the more weight they are going to lose, maybe the thought that sweat is actually the way fat is burnt and expelled out of our bodies, and this my friends is a load of crap 😛

Lets look at sweating.

Why do we sweat? Two reasons; sweating (perspiration) is our body’s way of regulating body temperature (thermoregulation).  So your body gets hot, then you sweat (made of water and various dissolved solids) from the pours in your skin, the sweat runs over the skin and then it cools down in the hope that this will cool the body down.

Another reason why we sweat is due to being nervous and can occur on the palms of the hands, feet and head.

So this is why we sweat! :-)

This poor misguided person on the treadmill should have stripped down into their t-shirt and then their body would have been cooler and they would have more energy to push to burn calories.

So when you are working out wear enough clothing but not too much so that you overheat and sap your energy and rob you of results.

On the other hand if that person was training for the Marathon des Sables (a 6 day marathon across the Sahara Desert in Morocco) then dressed like this would be a way to replicate how the body can perform while over headed.

My Suppliment List

Let’s talk supplements. It takes a lot of convincing me to take supplements, I have to really do my research and then I read up on mountains of reviews for the brands that are available.

Currently I am taking whey protein, the brand I currently use is Optimum Nutrition. Whey protein is a by product of cheese production.  Why do I take it? I take it because it is digested very quickly; and this is what assists my post-workout recovery.  I take my whey protein within 5 min after my workout, along with some carbs, normally a banana.

I also take Cod Liver and Omega 3 oils in capsule forms. The reason for the cod liver is for joint health, in the hope that this will keep my doggie hip as healthy and strong as possible.

I will be adding Creatine and a specifically designed sports recovery supplement to my list.

The creatine that I will be using is from Gold’s Gym. Creatine is an organic acid that occurs naturally in the body and it helps to supply energy to the muscles.  So I am hoping by adding this it will improve my strength and assist my muscle gains.  I will mix this with a whey protein shake (made with water) and take it as a pre-workout drink.

I will be replacing my current post workout shake with Gold’s Gym Sports Recovery.  This supplement is designed for recovery after training and contains a blend of carbohydrate, whey protein, creatine and amino acids. This balance will be better than my current whey shake and banana.

As this is the first time that I’ll be using Gold’s Gym so I will be reviewing these so check this space!

Mid-Week Motivation: Plateau Hell!

Ok so maybe you have been suffering a plateau, who hasn’t?!  Plateau can cause a lot of people to throw in the towel as they may not have lost any weight in 3, 4, 5+ weeks.  And you are right it is heart breaking, especially when you have been giving it a whole-hearted 110% effort in your diet and with exercise.

Here are my top 2 plateau busting tips but before that one thing that you must adopt is a new mind-set that a plateau is a season that you will go into and eventually come out of, you need to trust the process of a sound diet and exercise and you will come out of the plateau.

1. Have a lot of variations in your workouts; this year (2010) when I have felt myself nearing a plateau I have challenged my body with something unexpected, I ran over 6 miles on a treadmill, my normal running routine is about 2 miles, another thing I did was to cycle 26 miles. I cycled a route to my parents house that was virtually an up hill all the way for 13 miles and then I said to myself “It’ll be ok, that means 13 miles of a decent all the way home” but I hit a head wind for those 13 miles home and it was worse!

2. Keep on your nutrition; make sure you have a proper nutritional program.  Make sure that you are eating enough and that you are eating the right things.  Remember it’s not just about calories. Those calories have to have value and help fuel your body and the processes involved in fat loss and muscle gains.  A trap that I have made sure that I don’t fall into is the temptation to eat too little, this could be why you are in a plateau. Your body will go into starvation mode and work against your fat blasting efforts. My nutrition model is simple;

  1. BREAKFAST: carbs, protein, fats & fibre

  2. SNACK 1: carbs & protein

  3. LUNCH: carbs, protein, fats & fibre

  4. SNACK 2: carbs & protein

  5. DINNER: carbs, protein, fats & fibre

  6. SNACK 3: protein

I hope this helps, but don’t give up the fight. Keep pushing on and you will work through that plateau on to further fat blasting success! :-)

How To Develop Healthy Eating Habits

httpvh://www.youtube.com/watch?v=WSWPgFkUUeU

Study Nugget: Bone Classification

This is a new series of posts that I will be starting called Study Nugget.  Currently studying for my diploma in personal training I have a lot to cover from the skeletal system, neuromuscular system, circulatory system, respiratory system, energy systems, and much much more!

Actually I am currently just doing the pre course work (online) for my level 2 fitness instructor certificate and then when I head of to Trowbridge mid-August there I will get into things a lot deeper for my diploma in personal training.

One valuable lesson that I learnt while teaching in Indonesia for 6 years is that one of the best ways to learn is to teach; so there is a two-fold reason for this new Monday slot Study Nugget; 1) to share with you what I am learning about and 2) it’s a way that will help me learn the material that I am studying.

As you can see in the name Study Nugget, nuggets are small so I am going to try to keep the content short and to the point.

I am going to start this series with Bone Classification.

There are five categories that bones are classified in;

  1. Long Bones

  2. Short Bones

  3. Flat Bones

  4. Irregular Bones

  5. Sesamoid Bones

I’ll give you a short description of each;

Long Bones are longer than they are wide and will have a shaft that possesses two extremities. Examples: radius, femur, fibula, ulna, etc.

Short Bones are about as long as they are wide, they are strong but light. Examples: carpals and tarsals.

Flat Bones are thin and they provide protection and large areas for tissue connection. Examples: scapula, sternum, cranial, etc.

Irregular Bones are very complex shapes. Examples: vertebrae and calcaneus.

Sesamoid Bone, these seed-like bones are found within certain tendons and they protect joints from damage. Example: patella.

Weigh-in 92: Half Way Through 2010 with 54lbs (3.12st) Lost!

I was able to slash off 3lbs this week bringing me down to 228lbs (16.4st) so I am very pleased with that, and getting out of the 230s.

So with July upon us we are already half way through 2010 and I am really excited with what will happen in the second half of the year.

I tanked in back in January at 282lbs (20.2st) and I scraped and sold things on eBay to get 3 months with a personal trainer which I believe has been the catalyst to the success that I have had in the last 6 months. Before when I was working out on my own I’d be working out for about 60 – 90 min per session 6 days a week, but since the beginning of this year I started with three 30 min strength training workouts per week and three 20 min runs per week.

So before I was training on average for about 7-8 hours per week and losing about 1-2lbs a week and I am now training about 2.5 – 3 hours per week and I am losing about 2 – 3lbs per week; so I am training smarter not longer and getting great results.

Another thing that I never expected was having no gains in the last 6 months (apart from muscle gains!) I have been going down on the scales nearly every weigh-in, I have had a few weeks of no movers but I am relieved that I didn’t go up! :-)

Here is my fat-loss graph since January 2010;

Click to Enlarge

This weigh-in also marks 7 weeks remaining before I jet set off to Premier Training in Trowbridge, Wiltshire, England to get stuck into a ten week intensive study for a diploma in personal training.  I am still hoping to clock in at 210lbs (15st) before I leave; so there is still a lot of work to be done before then. :-)

Mid-Week Motivation: Learn When You Fall!

So the middle of the week is here, and I have decided to start a new Wednesday slot for all the fat fighters out there called Mid-Week Motivation; as you can probably guess it’s to give you (and me) a little lift throughout the week, as by Wednesday things can be going pear-shaped. Let’s see if we can give a little encouragement to keep all that hard work that you are putting in see you some results.

So lets start with falling off the plan; maybe you binge or skipped a workout, it’s not the end of the world. Dust your self off and remember that tomorrow is another day.  The one thing that you don’t want happening is your binge to turn into an avalanche and your one skipped workout have you ordering a Lazy Boy and upgrading your cable package to include the movie channels.

When I was teaching I would always tell my students to “allow your self time to fail and mess things up, because isn’t that how we all learn?!”

I keep a type of journal on my laptop and when I have an off day I write about it and then devise a plan of action to stop the same thing happening again (learning from my actions), what caused the binge? Did I not eat enough? Was it a good idea to believe I could sit in McDonalds and ‘just’ order a coffee?  Maybe I should have recorded that movie last night instead of watching it late into the night and being tired the next day for my workout…… etc and etc!

Maybe your excuse for missing your workout was out of your control (not your bingeing excuse!); you were ill, an emergency, some more etc!

You need to realize that these things are going to happen but need to condition yourself (the key words here) to bounce back into your program as quick as possible.

I can’t make it more clear that the best way I have found is writing down what happened and then devising a plan if (and it will) the same situation arises again you are equipped to deal with it.

So you don’t miss any Mid-Week Motivation subscribe to my RSS feeds and have it delivered to your email address.

Got my Letter Published in Runner’s World!

Click to enlarge!

Ok so this may be my claim to fame, but after getting the July edition of Runner’s World (UK edition) at the beginning of June (I don’t know why they do that!) I had to drop them an email praising them for their sound advice as the July edition was a Weight-Loss Special.

I was surprised when my August edition arrived in the post (yeah I know its not even July yet, ask RW why they do that! :-) ) and as I was flipping through the pages I noticed that they had published my email! :-)  I hope they don’t get mad at me for scanning it to show you fine folks :-)

Weigh-in 91: Down :-) and Down :-(

That’s two more pounds shaved off bringing me down to 231lbs, that down is good but the other down is that my family and I are all down with a bug.  My son Daniel had a high temp on Sunday and Monday night followed by a crusty cough, then I got the cough on Monday and I have been popping lemsip max capsules every 4 hrs to get rid of it.  Then last night (Saturday) my wife got a fever of 39c!  We are all still a bit croaky but we are on the mend.

HIGHS

This weeks highs has to be my running; I am busting PBs like nothing else! Back in April my average mile a minute (mi/m) was 12min & 59 seconds and now it’s 12min & 22 seconds; so I have shaved 37 seconds off my average. That is going to keep coming down as my average mi/m per run at the moment is coming in at 11:04 or 11:05.  Another thing I have to mention is my hip, most of you remember the trouble that I am having with my hip and the pain that it has been causing me but I have been pain free for about 2 months now, I believe that the running has caused my bone, joints and cartilage to strengthen an amazing benefit :-)

LOWS

Not much to report here, apart from all of us having a date with a bug that will soon be history!  As for my fat fighting hindrances there have been none this week, I had psyched myself up for this week hoping to smash my way to 230lbs, that wasn’t to be but I got close! :-)

So for next weigh in I am hoping to melt my way down to 228lbs and anything more that that would be a great benefit :-) That initial goal of 220lbs is on the horizon and it’s within my grasp!