Now come the festive season, most people tend to eat enough junk to fuel a small country and then moan that they can't fit into there pants anymore. Well there is just shy of 2 months until the big occasion and if you crank up your training plan and intensity, you could drop a couple of sizes pre holidays and look better post than you do now!
From now until then set aside some time every weekday (20 mins from 24 hours to choose from) and hit some serious training. Make sure it's more than walking or jogging, if you need help in prioritising your workouts, check out the previous article or contact me.
Eat well and train hard
Sunday, October 26, 2008
Thursday, October 23, 2008
Dining out
It's inevetable, we are going to go out to eat at some stage, whilst trying to drop weight. Here are a few tips on not blowing out your weekly budget at one buffet:
When ordering dishes ask for the sauce/dressing to be in a jug, so you can add what you need without drowning your food.
If your eating out on a trip and it has to be take out, order the chicken bagguette ( all the fast food joints have them )with no dressing throw out bread. Lean chicken and salad!
Instead of super sizing fries and coke, supersize your veggies and salad!
Order grilled fish without batter or crumbs.
Trade chips for salad or veg.
If you have a large plate of food you will eat it all. Have a standard or entree serve and you will still be satified.
Stick to lean meats and limit condiments.
Eat clean and train hard
When ordering dishes ask for the sauce/dressing to be in a jug, so you can add what you need without drowning your food.
If your eating out on a trip and it has to be take out, order the chicken bagguette ( all the fast food joints have them )with no dressing throw out bread. Lean chicken and salad!
Instead of super sizing fries and coke, supersize your veggies and salad!
Order grilled fish without batter or crumbs.
Trade chips for salad or veg.
If you have a large plate of food you will eat it all. Have a standard or entree serve and you will still be satified.
Stick to lean meats and limit condiments.
Eat clean and train hard
Sunday, October 12, 2008
Mission accomplished
Yesterday was the day of competition, I had a tough battle with hunger before the weigh in. I was confident i'd make weight, but better safe than sorry. So fuelled on 3 eggs and a protein shake, we headed for mannum.
The night prior to this, I had been running around trying to get my new onepiece suit adjusted. I had tried it out and could not squat or move in it, so thought I better get it fixed. When I arrived I was told thats how they fit and was given some pointers on how to slip in. I could feel it taring my palmolive skin on my chickensnaps (legs) and again was informed thats the norm. I was later told it was too big and I could wear a smaller size. The blood blisters were good enough this time, so i'll pass.
Back to the weigh in and I came in at 73.3 a bit to light, but i'd dropped 5kg in 2 weeks. This still didn't help with the suit issue!
I was the only lifter in my weight class and there were only 8 in total. I was a bit surprised, as it was the state championships. Initially I was only gonna bench, but decided to do the lot. I was very conservative in my opening weights and it turned out overly so. I added 30kg to both my squat and deadlift and still had some in the tank.
The lift I came for,The bench was below par. I opened with 130, but then failed the next 2 at 140. Usually a comfortable lift. So I hit a 500kg total, which I was pleaesed with, for an off the cuff competition. That weight also qualifies me for the nationals. So I won my weight being the only contender and won the best male lifter (it's based on weight lifted per pound). A good day all round in beautiful surroundings.
It would be great to get some more lifters, to train and compete. If your interested contact me. You will be surprised at how great it is, the all or nothing rush of a maximal lift. Now I'll start some heavy duty training, to hit some big numbers next year.
Eat well and train hard
The night prior to this, I had been running around trying to get my new onepiece suit adjusted. I had tried it out and could not squat or move in it, so thought I better get it fixed. When I arrived I was told thats how they fit and was given some pointers on how to slip in. I could feel it taring my palmolive skin on my chickensnaps (legs) and again was informed thats the norm. I was later told it was too big and I could wear a smaller size. The blood blisters were good enough this time, so i'll pass.
Back to the weigh in and I came in at 73.3 a bit to light, but i'd dropped 5kg in 2 weeks. This still didn't help with the suit issue!
I was the only lifter in my weight class and there were only 8 in total. I was a bit surprised, as it was the state championships. Initially I was only gonna bench, but decided to do the lot. I was very conservative in my opening weights and it turned out overly so. I added 30kg to both my squat and deadlift and still had some in the tank.
The lift I came for,The bench was below par. I opened with 130, but then failed the next 2 at 140. Usually a comfortable lift. So I hit a 500kg total, which I was pleaesed with, for an off the cuff competition. That weight also qualifies me for the nationals. So I won my weight being the only contender and won the best male lifter (it's based on weight lifted per pound). A good day all round in beautiful surroundings.
It would be great to get some more lifters, to train and compete. If your interested contact me. You will be surprised at how great it is, the all or nothing rush of a maximal lift. Now I'll start some heavy duty training, to hit some big numbers next year.
Eat well and train hard
Tuesday, October 7, 2008
Priorities for fat loss
Now if you want to really turn up your fat loss, here are the most effective methods in order of priority:
1 Nutrition: You can lose weight without changing your diet, but it's going to be minimal. Try to eat every 3 hours, eating lean proteins and fibrous veg. Try to time your more complexed carbs at breakfast and post workout. Without a well controlled nutritional plan you will not reach your desired goal!
2 Resistance training, ideally big compound movements to get the body really working. Progress sessions by reducing rest or increasing sets, reps and weights. The more lean muscle you have the more energy you burn at rest RMR (resting metabolic rate). This is the most effective way to train to reduce bodyfat.
3 HIIT (high intensity interval training) if you are performing any cardio work and not including this, you are either happy with your body fat levels or need a swift kick in the bum. HIIT will crank the metabolism and get you losing body fat by increasing your RMR. Burning energy after your workout!
4 Steady state high intensity aerobics, this will expend calories but does not increase RMR.
5 Steady state low intensity aerobic training, not an efficient fat burner at all. Yet you will see most people perform this for weight loss purposes. Only good for relaxtion, not effective for weight loss.
So there you have it. My recommendations on how to prioritise your training, in your battle with your bodyfat. Hope this helps you take your training to the next level!
Eat well and train hard
1 Nutrition: You can lose weight without changing your diet, but it's going to be minimal. Try to eat every 3 hours, eating lean proteins and fibrous veg. Try to time your more complexed carbs at breakfast and post workout. Without a well controlled nutritional plan you will not reach your desired goal!
2 Resistance training, ideally big compound movements to get the body really working. Progress sessions by reducing rest or increasing sets, reps and weights. The more lean muscle you have the more energy you burn at rest RMR (resting metabolic rate). This is the most effective way to train to reduce bodyfat.
3 HIIT (high intensity interval training) if you are performing any cardio work and not including this, you are either happy with your body fat levels or need a swift kick in the bum. HIIT will crank the metabolism and get you losing body fat by increasing your RMR. Burning energy after your workout!
4 Steady state high intensity aerobics, this will expend calories but does not increase RMR.
5 Steady state low intensity aerobic training, not an efficient fat burner at all. Yet you will see most people perform this for weight loss purposes. Only good for relaxtion, not effective for weight loss.
So there you have it. My recommendations on how to prioritise your training, in your battle with your bodyfat. Hope this helps you take your training to the next level!
Eat well and train hard
Thursday, October 2, 2008
On track
Hi,
So far, so good. I have dropped from 78.3 to 75.6 kg's. Not far off my goal weight, so I am happy with my progress. The big test will be tomorrow, I am planning a heavy training day. If you have taken the challenge, please post your progress. I would love to share my magical weight loss formula, but it's just eating less and training hard. I have been limiting big carb intake to breakfast and post workout, the rest of my meals have been protein, with fibrous veg. I am making sure I eat every 3 hour's and drinking lots of water. Hope your on track with your training progress, if not attack it like the enemy!
Eat well and train hard,
Carl
So far, so good. I have dropped from 78.3 to 75.6 kg's. Not far off my goal weight, so I am happy with my progress. The big test will be tomorrow, I am planning a heavy training day. If you have taken the challenge, please post your progress. I would love to share my magical weight loss formula, but it's just eating less and training hard. I have been limiting big carb intake to breakfast and post workout, the rest of my meals have been protein, with fibrous veg. I am making sure I eat every 3 hour's and drinking lots of water. Hope your on track with your training progress, if not attack it like the enemy!
Eat well and train hard,
Carl
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