Tag Archives: Fat Loss

Break Out Season

19 Jul

MuscleMakeover

I’ve always have been curious about working with a dietitian, and not just any dietitian, but one that also workouts out and knows the technicality of losing fat while retaining strength. I’ve ready many books on diet but I wanted a diet that tailored to my lifestyle.

I’m planning ahead and want to be race ready for cyclocross season in September. I expect this to be my break out year and my fitness is not going to hold me back this time. My goal is to finish a race in the top 30 and to Cat up to Cat 3 mid season. It’s important to start the season with good finishes in order to secure staging in the front.

Between now and October, I’m going to drop to 160 pounds from 175 pounds. That’s why I’m teaming up with Renaissance Periodization and working 1 on 1 with a coach who writes up a 3-month diet plan based on my goals. I’m working with Paul Salter, The Nutrition Tactician.

Today was Day 2 and I’m getting use to the diet plan. Hardest part is meal prep and trying to mix up the menu so that I don’t get bored.

If you don’t have a plan, plan to fail!

On An Off Day

3 Jun

Image

I had a long day sitting behind a desk and was going to take a rest day. It was getting late into the night when I pulled up my shirt in front of the mirror in the bathroom and…BAM!!! Instant motivation.

I’ve been pondering how I would like to get rid of the stubborn lower belly fat. I know you can’t spot reduce or get rid of it by doing a million crunches daily. Diet, cardio and lifting heavy things is the only way. I looked back at all the hard work that got me where I’m at physically today and how much more work I need to put in. It seems for spending an hour a day, 6 days a week, you only enjoy you body for a couple hours a week on a night out on the town. Is it worth it? Yes!

Decided to have some fun today and threw in X Trainer from Asylum 2. I finished a sweaty mess and made sitting in front a computer all day not a day lost in vain.

Asylum 2 – Day 1 – Agility Tutorial and X Trainer

22 Apr

Image

Was anxious to start Asylum 2 yesterday but held off to give myself a full week of rest. During this 30 day program, my goal is to lose 10 pounds and finish at 170 pounds. I feel I got a good handle on my diet and said no to a lot of fast food over the weekend. I grilled out over the weekend so I have steak, chicken and sausages for the week to mix with vegetables.

New moves, new sequences, same pain. Shaun T breaks down the new 8 agility sequences with an Agility Tutorial. Just like in volume 1 where the jump roping drills tripped a lot of people up, you’re going to want to spend extra time getting familiar with the agility sequences. Spending a couples before or after a workout will get you up to speed.

If Speed & Agility and Strength had a love child, X Trainer would be it. Shaun T sneaks in a strength pyramid with dumbbells and mainly uses the new agility sequences as active rest. I haven’t looked at the other DvDs yet, but I’m already looking forward to what lies ahead.

Losing 10 Pounds In 1 Month!

16 Aug

Image

With 2 weeks to spare, I reached my goal of weighing 170lb by the end of August. My body fat is at 19% and 27.4 BMI. I’ve been trying since the beginning of the year to drop my body fat into the teens and now today is that day.

How did I do it? I moved more and ate less. I worked out in a fasted state. I ate foods that my body needed – nothing more, nothing less. I cut out soft drinks and drastically cut down my use of alcohol. I mostly drank water and green tea sometimes up to 3 liters a day. My meals were centered around eating lean protein and drinking smoothies made of veggies and fruit. That’s it. Nothing to exciting. Honestly I don’t feel any different. Maybe until I try on those tight jeans.

What helped me the most is cycling 15 miles round trip to work and working at a job that requires me to always be moving and standing up to 9 hours a day. On top of this I still did my workouts at Pure Savagery HQ, whether using kettlebells, TRX, jump roping, jogging or yoga. Even if it was 15-30 minutes 4 times a week, I still did it. And yes, I am very tired and my body is out of wack but nothing comes easy if you want results.

Today I started out with yoga and wanted to incorporate a sequenced movement that flowed together after warming up with 6 cycles of Sun Salutations. I used Mark Stephens’s book, Yoga Sequencing, and one of his basic intros to yoga class sequences and practiced variations of warrior, downward dog, wheel and forward lunge. I’ll be using this book more as my practice strengthens.

I finished my day with a 5k around the park and beat my previous best by 3 minutes. I’m already thinking about my next goal and would like to see my progress continue and see where it takes me.

Stay Savaged!

5K

12 Aug

Image

Today was in the high 70s and decided to take my workout outside. I jumped on the scale and weighted 175.8 lb this morning. After doing a 5K, bike riding 8 miles and walking the dogs I weighted myself again and saw the scale move down to 172.4 lb. The lowest I’ve been in 2 years! My goal is to reach 170 by the end of August. With a couple more weeks left, it is certainly attainable.

I understand that it’s probably water weight that I lost but I did exercise in a fasted state. So I know my body was burning more fat than carbs. I was overly motivated to run the fastest 5K either as long as I worked up a sweat and was burning calories. Move more, eat less.

Back To The Swing Of Things

7 Aug

Image

Hey Savages, it’s been awhile. Started a new job that’s physically demanding with late hours that has my schedule all messed up. The best part is that I get to ride my bike on a 15.5 mile round trip to and from work so it’s not like I’m completely slacking off.

With my new job and change of diet, I’m down to 176.6 pounds. My goal is to get to 170 before the end of August.

Today I busted out the jump rope and 2 – 12kg kettlebells. I was able to do 5 rounds. See how many rounds you can do in 15 minutes. Rest as needed and make sure to warm up.

1 round = 100 jump ropes + 10 double kettlebell snatches

TRX Force: Week 10 – Day 2

26 Jun

ImageToday I woke up to find myself four pounds lighter than the start of the week and it’s only hump day! What’s the secret. Well it’s very simple! Eat less, move more. Since you’re eating less, make those meals count. Get your protein, good low-carbs and plenty of water mixed in with your exercise. Plus add some low impact activity like walking your dog in the evening and you’re on your way to looking like you belong on TV with your own show.