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Like my facebook page @ http://tinyurl.com/ost2dwm
Having competed in quite a tough game sunday i avoided my usual monday run to let my legs recover. I took in a light upper body weight session at home. Then I went to work at 9pm. Mondays are always a quite day.
Today i was up about 12( remember I work nights,, gotta get some zzzzz’s) Had my eggs for breakfast, took my multi – vitamin and iron tablets and away to the gym I went. I decided today was a good day to begin a 2 a week leg training schedule. When I train I prefer a high volume workout. So it looked like this:
Leg press calfs 8 sets x 10 reps 150kg
leg press quads 8 x 10 150kg
leg press glutes 8 x 10 150 kg
I superset these 3 exercises
hamstring curls 8 x 10 50kg
My legs were blasted by time i got to hamstring curls hence the lighter weight.
For a warm up and warm down I did 1k on a bike and 500m on the rower.
So where is this so called setback i mentioned earlier…. well i jumped on the scales and to my shock i was 92.7kg… up 1.2kg since thursday. I’ll put it down to sum impressive muscle gains 🙂 Always think of the positive people.
Tomorrow I will most definitely do cardio. I have mentioned the virtues of resistance training for fat loss, but the master of fat loss is high intensity interval training HIIT. I will find an article to post on this topic later, but basicially the theory is that HIIT will have you burning calories long after you have finished your session.
Me… well i’m beat after my session I think I need a nap.
There are many programs out there to use. I hav tried some programs like insanity and found them beneficial. It is all down to personal preference, but here are a few you could try out.
The fat loss factor –
The beta switch – This one is just for the ladies. –
6 minutes to skinny –
Super nutrition academy –
Leanness lifestyle university
All good programs to get you on the way to some serious fat loss.
Our first victory in 5 weeks.
Today was the first day I seen the difference my weight loss could make.
The first good sign the number 12 jersey which i had not worn in a while was most definitely looser, this made me feel ten feet tall.
Secondly, I just felt so much much fitter on the pitch and this translated to the best game I have had since I started playing for the team.
The feeling of accomplishment I gained from this cannot be explained. Maybe pride is the best word to describe it. Proud of myself for where I have got myself to.
And determined. Determined to keep pushing myself. Push myself to be better at my sport, but also to get to my target weight and my ideal body fat percentage. Its usually baby steps but I feel like I took one giant leap yesterday.
I feel the benefit of playing sport is more mental than physical. Before I would have planned to diet and exercise but quit after one day. When you have a coach and fellow players pushing you at training then your mental toughness will improve, and so will your fitness.
Here is an interesting article on this topic. Have a look.
Fat loss can be cardio intensive but resistance training can be just as beneficial. Checkout this beneficial article.
Useful program for continuing on your fat loss journey
Are you desperate to lose weight but constantly hungry when dieting?
Does the thought of going to the gym fill you with dread?
A new diet promises to avoid all of this – while allowing you to eat foods traditionally banned on weight loss plans.
Called The High Fat Diet, it claims to facilitate up to 10lb of weight loss in just 14 days.
Developed by nutritionist and personal trainer Zana Morris, the diet is a combination of high-fat nutrition and high-intensity training.
The premise is that rather than fat being demonised, it actually makes you thinner.
In a nutshell, you need to eat fat to get rid of fat.
The High Fat diet promises up to 10lb of weight loss in 2 weeks – because fat stabilises insulin levels
Over 12 years, Ms Morris has seen thousands of people lose an average of 6-8 lb (2.7-3.6 kg) and 1-3 inches (2.5-7.5 cm) from around their middle, in as little as two weeks.
‘Some lose as much as 12lb (5.4 kg)’, she says.
And, as the plan is designed to help reset the hormonal balance of the body, she claims it’s also easy to keep the weight off.
In a new book about the plan, Ms Morris says: ‘It literally turns everything you thought you knew about weight loss on its head.
‘Forget counting calories, feeling hungry, hours of exercise or months of watching the scales slowly shift downwards, and forget bran or anything else that tastes like cardboard.’
Instead, those on the plan eat plenty of high-fat foods – like nuts, avocado, butter and even cream cheese.
They also do a maximum of 12 minutes of exercise a day – none of which is on a running machine or exercise bike.
Here, in an extract from the book, The High Fat Diet, the authors explain the science…
Those on the plan eat plenty of high-fat foods – such as nuts, avocados, butter and even cream cheese
HOW EATING FAT MAKES YOU THINNER
The reason the diet works is the impact fat has on a hormone called insulin.
Released when you eat, insulin’s job is to shuttle glucose, the sugar our body normally uses for energy, into cells where it can be used as fuel.
How much insulin you produce depends on which foods you consume.
Sugar and carbohydrates (which your body converts quickly into glucose) produce the highest level.
Protein, which takes a bit more effort to turn into glucose, creates a smaller rise.
• You lose weight: On average 6-8 lb (2.7-3.6 kg) in two weeks.
• You lose inches: Usually 1-3 inches (2.5-7.5cm) off the tummy and waist and more elsewhere.
• Your skin looks amazing: Fat plumps up skin and by the end of the plan you could find your skin is glowing and fine lines and wrinkles have virtually disappeared.
Dietary fat, however, takes a few complicated steps to convert to glucose and therefore doesn’t trigger any direct rise in insulin at all.
Swap to a diet that consists of a lot of high-fat foods and very few carbohydrates and you create a situation where insulin is low and you remove your body’s normal source of fuel.
At this point it has to do something to get the energy it needs, and that something is to switch to using fat instead (a state scientists call ketosis).
Every time a little bit of fat leaves the cells to be used as energy the fat cells get smaller and lighter – and so do you.
THE FILL-UP FACTOR
Hunger is a common reason people find diets hard to stick to, but it’s very hard to be hungry eating just fat and protein.
One reason is that ketones released as you start to burn fat suppress appetite.
The combination also avoids sudden peaks and troughs in blood sugar that cause food cravings.
Finally, fat digests slowly, keeping you fuller longer.
Can you imagine what difference that would make to eradicating 3pm sugar cravings?
Fat is also mentally satisfying.
We enjoy eating it and many people on low-fat diets miss the creamy sensation it offers.
Fat is also mentally satisfying, claim the experts behind the diet. ‘Humans are programmed to enjoy eating it and many people on low-fat diets miss the creamy sensation it offers,’ they say
Combining the physical effects on blood sugar – and the psychological boost of being able to eat a food most of us enjoy- can make diets containing fat more satisfying and easier to stick to than low-fat regimes.
But is it OK to eat all this fat?
Well, much of the fat you’re eating on the plan comes from sources of unsaturated fat that no expert is going to argue are bad for you – avocados, walnuts, oily fish and olive oil
However, you are also adding in foods like butter, cream cheese, red meat and full-fat cheese, which contain saturated fat.
For the last 65 years, intake of saturated fat has been blamed for high cholesterol, heart disease, obesity and more.
Last year, for example, University of Cambridge scientists analysed a group of 72 studies looking into the risk of saturated fat and heart disease.
This revealed no difference in heart-disease risk between those consuming the highest and lowest intakes of saturated fat.
This led the researchers to suggest more trials are needed to confirm officially whether saturated fat is good or bad.
ALL CALORIES ARE NOT EQUAL
A strange thing happens when you eat lots of fat that seems to boost weight-loss results.
On our high-fat plan you could be eating 1,500 to 2,500 calories a day and still lose about 1/2 lb a day (often far more) – that’s more than should be theoretically possible.
Experts call this ‘the metabolic advantage’.
This describes the anomaly that when you eat a high percentage of calories from fat in a diet, you seem to increase the number of calories you can consume yet still lose weight.
AND THE EXERCISE?
High-intensity workouts, lasting 10-15 minutes, have been validated by numerous studies as one of the most effective ways of not only decreasing body fat – but also increasing muscle mass, strength, performance and endurance.
This type of training helps stimulate muscle fibres, increases metabolism post workout and activates release of a muscle-building and fat-burning hormone called human growth hormone (hGh).
When it comes to body sculpting, hGh is vital.
To produce the highest hGh levels though, scientists say there are three key things you need to do:
1. Train using large muscle groups
2. Train at a high intensity- that means with heavy weights or at speed
3. Train with the shortest rest intervals between sets
So that’s the type of plan you’re going to be doing.
No wonder you only need 12 minutes daily to get results – you’re working hard and working effectively.
But don’t be fooled: just because it’s short, doesn’t mean it’s easy.
12 minutes of exercise too much time for you to commit to??
Lose weight in half the time
Ok just a short post on what I have been doing the past month exercise wise to complement my diet. It is once again very simple, and fits in to my daily schedule.
Monday – 2 mile run
Tuesday – off day
Wednesday – Rugby training(cardio)
Thursday – leg day at the gym
Friday – Rugby training (yet more cardio)
Saturday – upper body workout
Sunday – game day
As you can see it is very basic but thats all you beginning your journey to fat loss. The intensity at which you train is the sole determining fact in how much weight you lose,and how quickly you do it. The key for me…. team sports. Having 15 – 20 guys training alongside you is all the motivation you need to keep intensity high and finish out a session.