Hi,
So since the weekend I've been getting a lot of follows from muscle and fitness twitter accounts. A lot of the time they are advertising accounts but the ones from sites or products that I am using or thinking about trying are welcome as they have a lot of deals that otherwise I probably wouldn't be aware of.
Some highlights are:
Bodybuildingdatabas @BBDatabase bodybuildingdatabase.com - Whoever this is they are great for inspirational pictures, message and answer pretty much anyone who sends them a tweet. They generally ask what their followers are up to or how they are getting on and start up some good conversations. The occasional deal ad will be posted but it's mainly an interaction account. I'm yet to visit their website. Good stuff!
Monster Supplements @Monster_Supp monstersupplements.com - Store site for protein powders, etc... They have awesome package deals and supply most of the top brands at a very good price. I used them to get my PHD Diet Whey, CLA and Protein Bars all on package deals last month.
The Protein Works @TheProteinWorks theproteinworks.com - Own product store site. Lots of deal and product info for their own protein products as expected but they like to interact with their customers and seem to have a great range. I'm including it here as I fully expect to put an order in come payday! They have some great flavours and interesting foods like protein cookies and pancake mix. I just tried making pancakes using Diet Whey and they weren't terrible but I've had better pancakes :)
Other notables are MyProtein.com and Puro-Nutrition just because I am thinking about trying their products but in time.
So if you feel like following someone else on Twitter for deals or inspiration you could do worse than try a couple of the above accounts. @BBDatabase is a necessary follow though!
Tuesday, 30 July 2013
Monday, 29 July 2013
The Weekend
So it's been a hard decision to write about what went on at the weekend but sod it I'll put it down to archive and remind me why I'm doing what I'm doing in some way. I won't advertise this on G+ like usual but it will be here for people to read.
It was the 40th birthday of a good friend so lots of people were going to be there and as it was in a social club the booze was going to be pretty well priced. I took the decision to drive as I am basically not drinking alcohol as part of my fitness regime. I am not opposed to it but I have no intention of putting away 10 beers and a few shots like I used to on a night out and undoing all the hard work I've put in, and it has been hard. I fear so much that given the opportunity I will go off the rails and that will be that for another few months, year, whatever.
I'm not sure if people see me as an easy target because I'd rather keep a friend than lose one which gives me a smile on my face and a gaping hole inside sometimes. Here I am, a designated driver for the night, trying to get fit and lead a healthier lifestyle and I get belittled about it by who I consider friends and even those I barely even know. I am pleased to write that the majority of those there were fine and gave me no grief whatsoever, I didn't have to bring it up and they never brought it up. Unfortunately here are just a few quotes from 3 different people:
"Do you want a drink, even a lemonade as I know you are driving so I won't take the piss"
"There's loads of sandwiches left, don't worry Tone will have some"
To my stating that no thanks, I've eaten this evening already and am in training someone else exlaims "In training! Then use both hands!" while gesturing stuffing imaginary sandwiches into their mouth.
Now is that supportive, friendly? I felt pretty angry on the inside and heavens help me because I hadn't had a drink I remained placid and stayed until the end of the night and even dropped the birthday girl and others back to the after party, which I did not stay for. I guess the fact that it irked me says a lot about how important this is to me.
I was approached later in the evening by one of the people from the above quotes and he maybe had reached the emotional stage of drinking. He is someone I want to know and like but it appears he had an unfair advantage over me. He started being very supportive and at the same time oddly un-supportive. I get where he is coming from though and I know it is all said in humour and maybe he is trying a little hard to befriend me. I think I'd better tell him he's ok with me and once I have a, as in one, beer with him we'll be ok and I can go back to being good to myself.
As I wanted to make clear earlier, I fought with myself about posting this but I just want any readers to know, especially any that know me, that I am only doing this for my own good. It is not a slight towards you personally. If you feel that I need to get drunk with you to be friends then I think there may be a question mark over that friendship. Let me state that having a drink with someone is not the same as getting drunk. A beer in good company is awesome, that was proven the day after at a mates BBQ.
It was pretty intimate in the end, only 4 of us in the garden with a BBQ that my mate worked very hard on getting ready. I had 1 beer and really only because my friend brought some with her and I wanted to try it! The band Iron Maiden's Trooper Ale by Robinsons, but I drank about 5 litres of water during the healthy meal and conversation. Everyone got on and caught up with what's happening in life.
Now that I've hopefully got the demons out of my head on this subject I hope it will help me deal with the upcoming nights out. Maybe when people start to see progress they will understand what a nightmare it's been for me to totally change my lifestyle to literally revolve around being healthy and striving to get fit. I'm fucking 24 stone guys, give me a break. If you want the party to continue let me do this, otherwise I fear it will end too soon! Yeah those are watery eyes :/
It was the 40th birthday of a good friend so lots of people were going to be there and as it was in a social club the booze was going to be pretty well priced. I took the decision to drive as I am basically not drinking alcohol as part of my fitness regime. I am not opposed to it but I have no intention of putting away 10 beers and a few shots like I used to on a night out and undoing all the hard work I've put in, and it has been hard. I fear so much that given the opportunity I will go off the rails and that will be that for another few months, year, whatever.
I'm not sure if people see me as an easy target because I'd rather keep a friend than lose one which gives me a smile on my face and a gaping hole inside sometimes. Here I am, a designated driver for the night, trying to get fit and lead a healthier lifestyle and I get belittled about it by who I consider friends and even those I barely even know. I am pleased to write that the majority of those there were fine and gave me no grief whatsoever, I didn't have to bring it up and they never brought it up. Unfortunately here are just a few quotes from 3 different people:
"Do you want a drink, even a lemonade as I know you are driving so I won't take the piss"
"There's loads of sandwiches left, don't worry Tone will have some"
To my stating that no thanks, I've eaten this evening already and am in training someone else exlaims "In training! Then use both hands!" while gesturing stuffing imaginary sandwiches into their mouth.
Now is that supportive, friendly? I felt pretty angry on the inside and heavens help me because I hadn't had a drink I remained placid and stayed until the end of the night and even dropped the birthday girl and others back to the after party, which I did not stay for. I guess the fact that it irked me says a lot about how important this is to me.
I was approached later in the evening by one of the people from the above quotes and he maybe had reached the emotional stage of drinking. He is someone I want to know and like but it appears he had an unfair advantage over me. He started being very supportive and at the same time oddly un-supportive. I get where he is coming from though and I know it is all said in humour and maybe he is trying a little hard to befriend me. I think I'd better tell him he's ok with me and once I have a, as in one, beer with him we'll be ok and I can go back to being good to myself.
As I wanted to make clear earlier, I fought with myself about posting this but I just want any readers to know, especially any that know me, that I am only doing this for my own good. It is not a slight towards you personally. If you feel that I need to get drunk with you to be friends then I think there may be a question mark over that friendship. Let me state that having a drink with someone is not the same as getting drunk. A beer in good company is awesome, that was proven the day after at a mates BBQ.
It was pretty intimate in the end, only 4 of us in the garden with a BBQ that my mate worked very hard on getting ready. I had 1 beer and really only because my friend brought some with her and I wanted to try it! The band Iron Maiden's Trooper Ale by Robinsons, but I drank about 5 litres of water during the healthy meal and conversation. Everyone got on and caught up with what's happening in life.
Now that I've hopefully got the demons out of my head on this subject I hope it will help me deal with the upcoming nights out. Maybe when people start to see progress they will understand what a nightmare it's been for me to totally change my lifestyle to literally revolve around being healthy and striving to get fit. I'm fucking 24 stone guys, give me a break. If you want the party to continue let me do this, otherwise I fear it will end too soon! Yeah those are watery eyes :/
Friday, 26 July 2013
New Toggs
Hi all,
Skip the first paragraph if you are just interested in the training stuff...
Jeans
So I ordered some new jeans as my old ones were going home a bit. I found some Wranglers in my size 48" waist and got them through today. Now my trousers are 48", my joggers are all 3XL but these jeans went straight up to my belly button! You know where regular people can wear their jeans. I'm glad I ordered a couple of belts to go with them at the same time! So if you need jeans and your a big fella go for the Wranglers on ebay, these ones are called Texas Stretch and really do give when you have to kneel/bend down. Well happy, although I'm not sure how long I will fit into them if I keep losing size. Hopefully a good few months for the money they cost/hopefully not because I would like to see the size go down!
Training
Tonight I tried out my Fighting Training 3 programme. It went pretty well although I was pretty knackered on the last set of sit ups after doing those bicycles. If I am ok tomorrow I will keep them in and make sure I am doing them correctly because they obviously fired up some new areas!
Other than that it was moves that I'm now used to. I'm just trying to up the intensity but its still hard with the bulk to shift around. I did a cheeky weigh in while over the sports centre earlier and the needle may as well have been stuck where I left it earlier in the week. This is why I need to forget about weigh ins and do a monthly one, hopefully to see the needle move a bit! Otherwise I'll get disheartened and like before things will start to stop. I do not want that to happen this time.
Dinner
We had battered cod and veg for dinner. I have to stop eating everything on my plate. I don't make my own dinner usually and to be honest even though I've had a heart to heart about weight loss I am still getting pretty much the same amount of grub. I'm making up for the extra calories by eating better foods than I was through the day. However I can not get around the extra bad stuff, fat content, oils, processed foods, etc... It's a bit of an eye opener and I may just start to make my own meals or eating half of what's been given to me. I think I'd rather have two smaller meals than one big one if left to my own devices. Dinner is usually shortly after I get home too, which means I am digesting for an hour or two before I attempt my workout. I am sure it is hindering my intensity. Maybe it's all in my head! FFS, this is not easy!
Holiday!
I am now back on hols for a week and a day :) I am going to have a right busy time of it when I get back so hopefully I can make the most of it and the weather will stay with us. I'm going to workout for a bit more I think just to give my arse a kick in the right direction. I may start to go interval jogging again, possibly after my workout. Reload the Zombie Run app or Strava or both and see if I am any fitter than the last time I gave the cobbles some punishment. I have a gaming night on Monday so may pop over to work and get in the gym for a while, take my time and try out 5 minutes on each machine or something. I'm not due round my mates house till about 8pm so there will be a bit of hanging around as the gym will probably close up by about 4pm but it will be a good excuse to go do something different.
Skip the first paragraph if you are just interested in the training stuff...
Jeans
So I ordered some new jeans as my old ones were going home a bit. I found some Wranglers in my size 48" waist and got them through today. Now my trousers are 48", my joggers are all 3XL but these jeans went straight up to my belly button! You know where regular people can wear their jeans. I'm glad I ordered a couple of belts to go with them at the same time! So if you need jeans and your a big fella go for the Wranglers on ebay, these ones are called Texas Stretch and really do give when you have to kneel/bend down. Well happy, although I'm not sure how long I will fit into them if I keep losing size. Hopefully a good few months for the money they cost/hopefully not because I would like to see the size go down!
Training
Tonight I tried out my Fighting Training 3 programme. It went pretty well although I was pretty knackered on the last set of sit ups after doing those bicycles. If I am ok tomorrow I will keep them in and make sure I am doing them correctly because they obviously fired up some new areas!
Other than that it was moves that I'm now used to. I'm just trying to up the intensity but its still hard with the bulk to shift around. I did a cheeky weigh in while over the sports centre earlier and the needle may as well have been stuck where I left it earlier in the week. This is why I need to forget about weigh ins and do a monthly one, hopefully to see the needle move a bit! Otherwise I'll get disheartened and like before things will start to stop. I do not want that to happen this time.
Dinner
We had battered cod and veg for dinner. I have to stop eating everything on my plate. I don't make my own dinner usually and to be honest even though I've had a heart to heart about weight loss I am still getting pretty much the same amount of grub. I'm making up for the extra calories by eating better foods than I was through the day. However I can not get around the extra bad stuff, fat content, oils, processed foods, etc... It's a bit of an eye opener and I may just start to make my own meals or eating half of what's been given to me. I think I'd rather have two smaller meals than one big one if left to my own devices. Dinner is usually shortly after I get home too, which means I am digesting for an hour or two before I attempt my workout. I am sure it is hindering my intensity. Maybe it's all in my head! FFS, this is not easy!
Holiday!
I am now back on hols for a week and a day :) I am going to have a right busy time of it when I get back so hopefully I can make the most of it and the weather will stay with us. I'm going to workout for a bit more I think just to give my arse a kick in the right direction. I may start to go interval jogging again, possibly after my workout. Reload the Zombie Run app or Strava or both and see if I am any fitter than the last time I gave the cobbles some punishment. I have a gaming night on Monday so may pop over to work and get in the gym for a while, take my time and try out 5 minutes on each machine or something. I'm not due round my mates house till about 8pm so there will be a bit of hanging around as the gym will probably close up by about 4pm but it will be a good excuse to go do something different.
It's in the Numbers
Hey!
So where I work (a FE college) there are some great people working in the sports dept. I was chatting to D. the other day about getting into the gym here as it's the summer holidays and it's pretty empty in there. I'm still waiting to get an induction done but may just ask if I can use the space and promise to not use the machines till I've done it. That way I can try to squeeze a session in after work on days where I am short of time in the evenings.
Anyway... D. took me off to the sports hall and before I knew it we were digging out the gadgets. I had electrodes strapped to my wrist and ankle and we were getting some readings! Here they are and they are not terrible but they indicate a lot of work is ahead of me!
Body Fat: 33% about 10% too high
Muscle: 50% pretty good, half of me is muscle/bone
Water: 17% a bit low but it's scorching in the UK at the moment. I am drinking anywhere upto 6-8l of liquid a day right now.
I weigh approx 152kg / 24stone - Christ knows what I weighed 6 weeks ago!
Fat Mass is approximately 50kg about 40-45kg to much :/
Ideally I've got to lose about 40-50kg and this will bring me down to about 100kg / 16 stone in real money.
So where am I at right now?
I've been working out now very regularly for about 6 weeks. I was initially taking 1 day rest per week and doing kettlebell and medicine ball routines for 5 weeks. This week I've started the HIIT programmes and feel they are now the way to go. I have also started taking 2 days rest a week. This will sort my head out and I actually feel the workouts are less of a burden already and I am looking forward to do the next one.
I've also dropped a trouser size over the first 5 weeks and can fit into some of my shirts much better this week, especially my work shirts which haven't fitted me properly since I got them 3 years ago!
Regular vitamin C intake via a multi-vitamin tablet and kiwi fruit seems to be doing well at keeping my skin from dangling, this is a big tip for xxxxl people losing weight! I try to have a kiwi fruit in the evening when at home, they are delicious if the skin and core is removed. Please note making sure you are building muscle is also key here as the aim is to replace fat with lean muscle instead. I'm not talking about going to the max body builder style, just filling up the skin that is left with toned muscle that can be seen now that the fat has melted away.
My energy levels are still a bit pants. I can workout when needed but am a little tired at work and especially when I first get up or get home. My body is putting a lot of energy into burning fat while resting though due to the aerobic and intense exercise I'm putting it through. I think I just need a good sleep and drop a bit more weight then things will start getting better. My mattress needs throwing away!
Where am I going?
To be honest, I don't see much changing for a while now. I am in a happy place and once I shift some more weight it will open up more exercises. Don't forget I am lifting 50kg of dead weight each time I do an exercise so even free weights will not necessarily play a big part in my training until I get the bodyweight down a bit.
I'll get another reading from the machine in a month or two and I will try to weigh myself at least once a month. I think monthly weight checks will be plenty, too often and I won't see much improvement.
I've actually just had my gym induction so can use it whenever I need to now assuming it's open. D. gave me a tour around each machine and the safest way to use them including the free weights, etc... There is quite a range in there so I can target all areas needed. I think the leg machine and the cable machines will be a good start, as well as the treadmills.
Look to get "In the zone" heart rate wise. I workout at a comfortable pace for my ability. However a lot of the cardiovascular machines in the gym have heart rate monitors on them so I can get a feel for the different zones and work my way through them until I get to my peak fitness of 180. It appears that I should be looking for between 130 and 140 for a good workout though. I'll also invest in a Polar or similar good brand heart rate monitor.
http://www.calculatenow.biz/sport/heart.php?age=36&submit=Calculate+MHR#mhr
http://www.wiggle.co.uk/heart-rate-monitors/?s=heart+rate+monitor
All of this will mean less lactic acid build up and I should start to see myself getting fitter using science rather than guess work :) I may as well put this link here too, it's way to reduce lactic acid build up, step one drink more!
http://www.wikihow.com/Reduce-Lactic-Acid-Build-up-in-Muscles
OK that's it for now, long post I know but hopefully someone will get some benefit from reading it. Please leave a comment if you want to get in touch.
So where I work (a FE college) there are some great people working in the sports dept. I was chatting to D. the other day about getting into the gym here as it's the summer holidays and it's pretty empty in there. I'm still waiting to get an induction done but may just ask if I can use the space and promise to not use the machines till I've done it. That way I can try to squeeze a session in after work on days where I am short of time in the evenings.
Anyway... D. took me off to the sports hall and before I knew it we were digging out the gadgets. I had electrodes strapped to my wrist and ankle and we were getting some readings! Here they are and they are not terrible but they indicate a lot of work is ahead of me!
Body Fat: 33% about 10% too high
Muscle: 50% pretty good, half of me is muscle/bone
Water: 17% a bit low but it's scorching in the UK at the moment. I am drinking anywhere upto 6-8l of liquid a day right now.
I weigh approx 152kg / 24stone - Christ knows what I weighed 6 weeks ago!
Fat Mass is approximately 50kg about 40-45kg to much :/
Ideally I've got to lose about 40-50kg and this will bring me down to about 100kg / 16 stone in real money.
So where am I at right now?
I've been working out now very regularly for about 6 weeks. I was initially taking 1 day rest per week and doing kettlebell and medicine ball routines for 5 weeks. This week I've started the HIIT programmes and feel they are now the way to go. I have also started taking 2 days rest a week. This will sort my head out and I actually feel the workouts are less of a burden already and I am looking forward to do the next one.
I've also dropped a trouser size over the first 5 weeks and can fit into some of my shirts much better this week, especially my work shirts which haven't fitted me properly since I got them 3 years ago!
Regular vitamin C intake via a multi-vitamin tablet and kiwi fruit seems to be doing well at keeping my skin from dangling, this is a big tip for xxxxl people losing weight! I try to have a kiwi fruit in the evening when at home, they are delicious if the skin and core is removed. Please note making sure you are building muscle is also key here as the aim is to replace fat with lean muscle instead. I'm not talking about going to the max body builder style, just filling up the skin that is left with toned muscle that can be seen now that the fat has melted away.
My energy levels are still a bit pants. I can workout when needed but am a little tired at work and especially when I first get up or get home. My body is putting a lot of energy into burning fat while resting though due to the aerobic and intense exercise I'm putting it through. I think I just need a good sleep and drop a bit more weight then things will start getting better. My mattress needs throwing away!
Where am I going?
To be honest, I don't see much changing for a while now. I am in a happy place and once I shift some more weight it will open up more exercises. Don't forget I am lifting 50kg of dead weight each time I do an exercise so even free weights will not necessarily play a big part in my training until I get the bodyweight down a bit.
I'll get another reading from the machine in a month or two and I will try to weigh myself at least once a month. I think monthly weight checks will be plenty, too often and I won't see much improvement.
I've actually just had my gym induction so can use it whenever I need to now assuming it's open. D. gave me a tour around each machine and the safest way to use them including the free weights, etc... There is quite a range in there so I can target all areas needed. I think the leg machine and the cable machines will be a good start, as well as the treadmills.
Look to get "In the zone" heart rate wise. I workout at a comfortable pace for my ability. However a lot of the cardiovascular machines in the gym have heart rate monitors on them so I can get a feel for the different zones and work my way through them until I get to my peak fitness of 180. It appears that I should be looking for between 130 and 140 for a good workout though. I'll also invest in a Polar or similar good brand heart rate monitor.
http://www.calculatenow.biz/sport/heart.php?age=36&submit=Calculate+MHR#mhr
http://www.wiggle.co.uk/heart-rate-monitors/?s=heart+rate+monitor
All of this will mean less lactic acid build up and I should start to see myself getting fitter using science rather than guess work :) I may as well put this link here too, it's way to reduce lactic acid build up, step one drink more!
http://www.wikihow.com/Reduce-Lactic-Acid-Build-up-in-Muscles
OK that's it for now, long post I know but hopefully someone will get some benefit from reading it. Please leave a comment if you want to get in touch.
More HIIT + Diagrams
Hi all,
Been a few days since I posted as I've been back at work this week. I spent some time in Google Drive at the weekend and created the following documents. You should be able to access the PDF's from the links below.
Tone's Fight Training 1
Tone's Fight Training 2
Tone's Fight Training 3
Shadow Boxing Drills
These are HIIT workouts that I've been playing around with. I've tried the first two out already and looking to do the 3rd tonight. I'll just say that the first two left me a sweaty mess and I ached for a couple of days. I had yesterday off as it was another game night (regular thursdays) and I just don't have time to get home, eat and get sorted out before the computer goes on for the rest of the evening.
FT1 - This is a mix of the first half of the Shadow Boxing Drills moves, bodyweight exercises and some kettlebell work for the abs.
FT2 - This contains the second half of the Shadow Bozing Drills, the same bodyweight exercises in a different order and some medicine ball work. It's a little confusing at time of publishing but I'll give it another couple of goes and update the files if necessary so consider the links to live files that may change over time, but I will give readers a heads up on here if they do.
FT3 - This is as yet untested but involves more equipment moves. I'm still just using two pieces - a kettlebell and a medicine ball though. The inclusion of these plus the bodyweight moves should make this the most varied of the three.
I plan to make a couple more so I have 5 days of varied exercises. I will do a sole bodyweight one next and probably end up make the 5th a bodyweight only programme too.
If there are any comments or concerns please get in touch.
Been a few days since I posted as I've been back at work this week. I spent some time in Google Drive at the weekend and created the following documents. You should be able to access the PDF's from the links below.
Tone's Fight Training 1
Tone's Fight Training 2
Tone's Fight Training 3
Shadow Boxing Drills
These are HIIT workouts that I've been playing around with. I've tried the first two out already and looking to do the 3rd tonight. I'll just say that the first two left me a sweaty mess and I ached for a couple of days. I had yesterday off as it was another game night (regular thursdays) and I just don't have time to get home, eat and get sorted out before the computer goes on for the rest of the evening.
FT1 - This is a mix of the first half of the Shadow Boxing Drills moves, bodyweight exercises and some kettlebell work for the abs.
FT2 - This contains the second half of the Shadow Bozing Drills, the same bodyweight exercises in a different order and some medicine ball work. It's a little confusing at time of publishing but I'll give it another couple of goes and update the files if necessary so consider the links to live files that may change over time, but I will give readers a heads up on here if they do.
FT3 - This is as yet untested but involves more equipment moves. I'm still just using two pieces - a kettlebell and a medicine ball though. The inclusion of these plus the bodyweight moves should make this the most varied of the three.
I plan to make a couple more so I have 5 days of varied exercises. I will do a sole bodyweight one next and probably end up make the 5th a bodyweight only programme too.
If there are any comments or concerns please get in touch.
Friday, 19 July 2013
Shadow-Box-Ercise
Well something like that. After the pad session the other day I've been getting into the idea of using shadowboxing in with my exercises. I found a good YouTube video which talks about incorporating shadowboxing into a cardio workout.
So I gave it a go on this mornings workout and man it was fun. Well if fun means getting worn out at 8am! I like it when things have a practical application, it's how I got through a calculus exam back in my younger days and never had to use it again!
Anyway so rather than just lifting weights or a medicine ball, etc... I am going to start including a bit of shadowboxing in between my regular exercises or some bodyweight moves. I have a photo of my friends shadowboxing drills on my phone which is two sheets of A4 with several combinations on each. So for example this morning I did the following:
Drill sheet 1
10 press ups
Drill sheet 2
10 sit ups
Drill sheet 1
20 bicycle legs
Drill sheet 2
8 press ups
Drill sheet 1
8 sit ups
Drill sheet 2
16 bicycles
Etc...
Working down to two reps of each move. I also threw in a medicine ball move called The Rocky where you sit down on the floor and pass the ball around your torso. I couldn't do this move properly a few weeks ago!
10 press ups
Drill sheet 2
10 sit ups
Drill sheet 1
20 bicycle legs
Drill sheet 2
8 press ups
Drill sheet 1
8 sit ups
Drill sheet 2
16 bicycles
Etc...
Working down to two reps of each move. I also threw in a medicine ball move called The Rocky where you sit down on the floor and pass the ball around your torso. I couldn't do this move properly a few weeks ago!
So I'm going to do this more often give it a try in your own routines. A change is as good as a rest.
Let me know if you have any interesting drills I can try out. This one looks pretty good. I'll spend some time later to make a drill sheet or two in the style of my friends one from it rather than try to follow his number code.
Wednesday, 17 July 2013
Pad Work
I arranged to do some pad work with my mate Mark in his garden on Wednesday. He ran me through wrapping my hands and a few basics of how to do things.
We did some drills with jabs, hooks and uppercuts then went onto some kicks and knees.
After a little break we went back for more. He also showed me some shadow boxing combinations which were very cool. I'm going to see if I can find some more online. I've just used this and some stretching to warm up today. He then even cooked me some dinner :)
Thanks for the day Mark. We'll definitely try to make it once a week although my wrists and shoulders are aching a bit today!
Nutrition
OK big subject! A very important one too. I'm not really sure how to approach it so will just post what I know or have learnt so far. There will be more posts about this. I am not a nutritionist. I am also a fat bastad. I am changing though :)
Protein
This is my number one priority when I look at food now. My body needs at least approximately 100g of it per day. Now that could be 6 protein shakes or 3 healthy meals plus supplements.
Protein is gives you long term energy, it feeds and heals your muscles. If it's not used though your body will store it as fat so balance it out with your goals or work rate.
For growth the rule of thumb seems to be 2g of protein per kilo of body weight. I am not trying to grow, just the opposite so I am actually taking less than 1g per kilo right now. As things balance out I will probably reach 1g as to get any smaller than 100kg would mean a different person writing this blog :) That puts me into The Rock territory just as an idea.
Fibre
This is a tricky one for me as I suffer with my guts. To much fibre can make for a miserable couple of days. Therefore I don't really factor this into my diet as a necessity. To be honest I actually look for low or normal fibre level foods. Roughage is a killer for me. If your gut can handle it though get it in you!
Carbohydrates
These are not bad. You need them. I personally do not need a lot of them but I have found that I do well when I have day a 60% / 40% split protein/carb intake. Carbs give you short term energy. Think sweets, fuzzy drinks, bread, rice etc. They fill you up for a short time.
Supplements
These take many forms. From pharmaceutical like packaging to lightning bolts and charging bulls all over the tub! I go for the more reserved products right now. I'm not looking to get super pumped, I want to reduce my fat and increase my lean muscle.
I'm personally using:
PHD Diet Whey - good tasting protein shake with added dietary ingredients such as green tea and CLA
PHD CLA - don't ask me to spell this one. Look it up :) it's an acid that is in your gut. It keeps food processing in your belly longer by stopping it entering your bowel to soon. I can not extol the virtues of this little capsule enough for those that snack a lot. I take three a day with main meals. I just do not fancy a snack now!
USN Diet Fuel - another good product. I think it's mainly low GI and does not contain the extracts that the PHD Diet Whey does. It tastes good though like a runny mousse!
Well that's about it for the main nutrition concerns I have personally. Let me know if you have any comments or concerns.
I like the way you move!
OK let's see if Google is truly integrated. Of course it is! Here is my exercise move chart. I do either the medicine ball or kettle bell moves each day and have one rest day. Which is today this week!
That was harder than it should have been using the apps on my phone but that should work.
It's designed to be a metabolic workout so if you are going to try it find your limits, be sensible but try to make your rest in between moves as short as possible. Ideally use some form of HIIT timer to give you a push there are a few free ones out there for smart phones. I use Interval Timer AD it's got what you need which is audible counter, alarms, set up for timings. It also gives you a wolf whistle at the end :)
This document changes a fair bit so do what you can. I update the reps and weights as I progress so please change them for yourself. I recommend copy and pasting the chart into your own Google drive and edit to your hearts content, literally!
I started with less moves than you see on the chart. As I find good ones I add them or replace them. If you use YouTube search you will find just about all the moves and how to do them. Of not just ask me how I do it but I'm not pretending to be a physical trainer! I just know what doesn't hurt in a bad way for me.
Have fun with it, own it and let me know how you got on.
Hmmmm
So I went less than a year before posting here again. I was a twat and my training ground to a halt. I have now been back in training for a month or so and have been thinking about getting this blog running again.
So here we go let's see if things work out better this time. I have a fair bit to write about but have not been out on the bike for a while so the big fella bit is still accurate but the bike part not so much at the moment.
The new direction I have for the blog will still include bike riding as it's good exercise. However I've been more into kettle bells and medicine balls recently. Might even be getting into some pad work with a mate.
This does seem more of a regimental workout as in military style. Yes that is my current direction to get fighting fit. so I'm using tried and tested boxing and military moves within my daily regime.
After a month of playing around with moves that increase my range of movement and core strength I think i am in a state of balance between aerobic and strength. A lot of my without is metabolic to increase the fat burning properties of each move.
My nutrition is also sorting itself out. I'm on a couple of supplements but looking for ways to improve my food to get the most from eating properly.
I'm going to be sharing the knowledge I've gained through research and trial & error over the last month and whenever I learn something new I'll try to get a post up about it. I do find some contradictory information though so am using a couple of trusted sources and then researching around them. I am not a doctor, nutritionist, expert in physical or mental health. Please do your own research around the subjects I post about as what works for me may not for you. I've found that out myself with many things I've tried out.
Anyway I've prattled on long enough. See you in the next post.
Tone
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