tag:blogger.com,1999:blog-49694312840624766552024-03-04T20:42:04.089-08:00NathanWilliamsTraining"A real world, straight talking account of the health and fitness world i live in""nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-4969431284062476655.post-77708731944470782252020-06-02T03:43:00.004-07:002020-06-02T03:43:28.135-07:00NathanWilliamsTraining: The blog is back...Move it or lose it!<a href="https://nathanwilliamstraining.blogspot.com/2020/06/the-blog-is-backmove-it-or-lose-it.html?spref=bl">NathanWilliamsTraining: The blog is back...Move it or lose it!</a>: Hi all, My old blog is back and its called MOVE IT OR LOSE IT... check it out here: https://nwnathan11.wixsite.com/websitenathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-71946483747134347132020-06-02T03:43:00.002-07:002020-06-02T03:43:08.192-07:00The blog is back...Move it or lose it!<div dir="ltr" style="text-align: left;" trbidi="on">
Hi all,<br />
<br />
My old blog is back and its called MOVE IT OR LOSE IT...<br />
<br />
check it out here:<br />
<br />
https://nwnathan11.wixsite.com/website<br />
<br />
<br /></div>
nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-49811648582101215582014-06-08T14:09:00.001-07:002014-06-15T04:49:32.282-07:00Training diary week 6<b>Monday 9th</b><div><b><br></b><div>Weighed in at 78.2 (0.6 less than Friday) - which is always a good goal to set. Had a "cheaty" meal yesterday afternoon but on 24 hour fast 4-4pm to kick off week.</div><div><br></div><div>Taking bootcamps early each morning so my steps should be above 20k every day.</div><div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5YeGLbOkWpKtRooFfC1dfIyyBWLwubnlY5Dp19Tzpx9-ihsUJkNFVqVBpaICijltHas7uNy7gCcslAmk1wATac3x-tcu6yyeIV7o-01RSH3W_KoToKMFOCUeA8i5TGLKNdS4Lnwytn3A/s640/blogger-image--1183705143.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5YeGLbOkWpKtRooFfC1dfIyyBWLwubnlY5Dp19Tzpx9-ihsUJkNFVqVBpaICijltHas7uNy7gCcslAmk1wATac3x-tcu6yyeIV7o-01RSH3W_KoToKMFOCUeA8i5TGLKNdS4Lnwytn3A/s640/blogger-image--1183705143.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Today ended up pretty busy! 35.5k is ridiculous. Really felt it this morning.</div></div><div><br></div><div><b>Tuesday 10th </b></div><div><b><br></b></div><div>Enjoying the early morning bootcamp, it gets me moving around early - I'm a believer in steady morning movement as exercise, not too strenuous. All week I get to hit 10,000 steps before 8am.</div><div><br></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXyyL2FaPX-k0hQmvrZHZl1bIBbfQicbJZvsff8Ok1Pf9qq2ZCvu7xxRIq2PFfKc_NVoTcDqXhtBfH9vp7rk5ogI3fLRg_DFuaWXIosgFAN8yjxHOy60x0NCNjqgKC_pv4W0qtjH6qBU/s640/blogger-image-778525610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDXyyL2FaPX-k0hQmvrZHZl1bIBbfQicbJZvsff8Ok1Pf9qq2ZCvu7xxRIq2PFfKc_NVoTcDqXhtBfH9vp7rk5ogI3fLRg_DFuaWXIosgFAN8yjxHOy60x0NCNjqgKC_pv4W0qtjH6qBU/s640/blogger-image-778525610.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I'm still doing my easy strength program in the gym (Trapbar Deadlifts, chin ups, bench or shoulder press, leg raises, swings and grip/core work) TB deadlift was 175kg today (2.25 bodyweight) felt strong, lots left in the tank I think.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Diet focus has remained as "fasting as long possible in morning, low carb eating" - keeping the rules simple. Started to drink lots of water today - around 7-8L. Felt knackered this afternoon, probably due to yesterday's massive walking effort. There is no way that all this walking and low carb eating is not burning bodyfat off me somewhere, it's impossible. Probably need to back off the walking as I wasting away it seems!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Wednesday 11th</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weighed in this morning at 78.1 kg. Just think its needs clarifying here that I while I think a weekly/fortnightly weigh in is a good indicator I don't usually weigh daily. It's more to see trends of days during this "experimental" phase and to see what really effects weight from day to day. Went to bed at 2145 last night and felt much better today, moving on this is key to the 5am start for work.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Training - easy strength protocol, some arms and shoulders, 1 x crap run up the lane. Felt heavy!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Eating - low carb misery! Salad in evening with an apple.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Thursday 12th</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weight - 78.1 (visually look leaner) a solid 48 hours of clean protein and good training/sweat should get me a decent result. Would have wished for slightly more fat loss in the past week or so but I feel the ball is rolling nicely and can't see why it won't continue all through summer and remain lean this year. Don't really drink that much alcohol anymore, eat well 90% of the time and my training is steadily improving - so all the habits are in place.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Feeling - feel pretty good, bootcamp off today as it was pretty wet on the ground at 0630am. </div><div class="separator" style="clear: both;"><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7OrDQ3NTT3JSLJW2ntP7gyWCuxqBL6IDrGaojgFZ1ERItFFoX0XmoXu4Y1msGgRUd_KSR8qMKa3Y6FhZMQCesQn-L7gCchB_QINVvmhTSIUnECsxXDMit5YsFSU8XZshbFQONJPMY464/s640/blogger-image--295603596.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7OrDQ3NTT3JSLJW2ntP7gyWCuxqBL6IDrGaojgFZ1ERItFFoX0XmoXu4Y1msGgRUd_KSR8qMKa3Y6FhZMQCesQn-L7gCchB_QINVvmhTSIUnECsxXDMit5YsFSU8XZshbFQONJPMY464/s640/blogger-image--295603596.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I got up early, this dog was still in my bed at 0730! Laziest dog on the planet.</div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Training - afternoon weights:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Goblet squat and single arm farmers walks</div><div class="separator" style="clear: both;">Push press 5,5,3,3,1,1,1,1,1,1 ended up with bodyweight</div><div class="separator" style="clear: both;">Chin-ups 10x5 with different grips/tempos</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Planned interval session but genuinely don't have a single ounce of desire for cardio. Low energy, no interest.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Decided to lay off cardio in evening, see point above. Early start tomorrow.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Eating - protein only day, clean options like boiled eggs, chicken breast, etc one more day left where I consciously will be limited in my food options. Had some sashimi in afternoon. Ham <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Salad 6pm, lots of water.</span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Friday 13th - World Cup commences!</b></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b><br></b></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Got up at 4am for the World Cup opening match Brazil vs Croatia. Suits me today because I need to drink as much water as I can before midday/1pm. Finished up Bootcamps - fantastic week and really got me moving around early each day, perhaps the reason I had no real energy for cardio training in afternoon?</span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Eating - strictly protein only (10 x boiled eggs, chicken breast x 2, tuna x 1) water, black coffee. Had a sarnies salad for lunch. Eaten pretty low carb for past 21 days to be honest. I think I can be stricter, as in true GFD with plain protein and greens meals. I think I need to do that in order to shift down another level, progress is steadily slow but that's expected at this stage.</span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Training - trained strength with wanderers, felt good, strong and powerful. Pictures tomorrow and once again I'm not as prepared as I wanted to be. Will take pics and use as another 'progress' stage - this is not over. </span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b>Saturday 14th - week 6 results</b></span></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><b><br></b></span></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgghREcrnFLdvLgFJSOCPFEVXRZxfrNtbQ-9SHF7EQPC39JYH80dItuhDAN9DweN7tLPUYOpNxGq0UYRjNFm6VOc5KPwqXPem6mTkNSt-sJIcdWW9hHHaYFG5VdAsjKZGdNBadM5vKrw_s/s640/blogger-image-1227751423.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgghREcrnFLdvLgFJSOCPFEVXRZxfrNtbQ-9SHF7EQPC39JYH80dItuhDAN9DweN7tLPUYOpNxGq0UYRjNFm6VOc5KPwqXPem6mTkNSt-sJIcdWW9hHHaYFG5VdAsjKZGdNBadM5vKrw_s/s640/blogger-image-1227751423.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Around 4% drop in 6 weeks, pretty good. It justs makes me hungrier (pun intended) to keep the fat loss effort going for another 4-6 weeks to really get down into single % figures. Weight is still relatively high for me and my strength and gym performances have been good.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">2 weeks focusing on high quality gym sessions and less strict planning in food, still low carb focus. Then UFITs 3rd clean and lean contest starts. 3 weeks of that challenge should be a great target to really dial in the diet. Will update pictures this week.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Overall 7.5/10</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">- Training has continously improved</div><div class="separator" style="clear: both;">- few glitches in diet (not many)</div><div class="separator" style="clear: both;">- need super strict GFD strategy to get to next level</div><div class="separator" style="clear: both;">- must start some cardio!</div><div class="separator" style="clear: both;">- new magnesium, coq10 & fishbowl supplements should help the 'detox' focus of my next phase</div><div class="separator" style="clear: both;"><br></div><br></div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><br></div><br></div><br></div></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-45217782649375743342014-06-01T15:19:00.001-07:002014-06-13T06:50:51.396-07:00Training and nutrition week 5<b>Monday 2 June</b><div><b><br></b></div><div>Weighed in at 79.2 (+0.2 for weekend) not too bad. Next weekend has to be different, pics the weekend after, no cheating! Decided not to get up early to run this week, will do in evening or weekends only. Wake up early enough as it is!</div><div><br></div><div>One meal today, keeping it simple. Eggs, chicken and hummus.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7XPOGYILr8kS5LLooN2wYyEEVcTzOwhStdVwGFnsETBebhTraP4tYg3UR-Dc783iy-MZZahLPvZwQ6H1XoHKArJtXOKIo7Fy_WlpGfKr1nyCv3pgTvb41DfEdVijzSbCF2LA66ExvTyg/s640/blogger-image-34900797.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7XPOGYILr8kS5LLooN2wYyEEVcTzOwhStdVwGFnsETBebhTraP4tYg3UR-Dc783iy-MZZahLPvZwQ6H1XoHKArJtXOKIo7Fy_WlpGfKr1nyCv3pgTvb41DfEdVijzSbCF2LA66ExvTyg/s640/blogger-image-34900797.jpg"></a></div><br></div><div>Post dinner plate....</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4YqtFQd-payVvbOkHSojCps9achsulp7ZPiEmyr7jodwsYJq7be66jYqMdnFJQevpKIH0yT02C6WGkxRffSMmeifQL3qya17tAeLvmzcf4SpM6I1jnjiVgP_ZtWLoAbpqzn93kGSXJs/s640/blogger-image-1899455892.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4YqtFQd-payVvbOkHSojCps9achsulp7ZPiEmyr7jodwsYJq7be66jYqMdnFJQevpKIH0yT02C6WGkxRffSMmeifQL3qya17tAeLvmzcf4SpM6I1jnjiVgP_ZtWLoAbpqzn93kGSXJs/s640/blogger-image-1899455892.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Yes I have a plate that says "winner winner chicken dinner" LIKE A BOSS!</div><br></div><div><b>Tuesday 3 June</b></div><div><b><br></b></div><div>Weighed in at 78.6, possibly down to BC last night. This weekends tactic of double or triple sessions (sat/sun) should mean I'm feeling lean on Monday for the final run in. Bought Syntha 6 protein shake to continue the shakes during daytime and one meal strategy, want to see how far that takes me in terms of fat loss as I think its unique and my own idea.</div><div><br></div><div>Fasting has really dialled in the past 2 days, really feel comfortable going through morning on no eats. Will try a genuine 'warrior' day soon of no food until 6-10pm (protein and greens only). It'll take some getting used but I think it's going to be a powerful strategy to get under 10% and keep dropping fat.</div><div><b><br></b></div><div><b><br></b></div><div><b>Wednesday 4 June</b></div><div><b><br></b></div><div>Weighed in at 79.1. Feeling a little sore upper body, debating no training and focus on diet? First shake today at 1330, morning fast was comfortable. 2 black coffees and 2L water done. Large meal in evening of salad, apple, eggs, chicken and hummus - easy and nice.</div><div><b><br></b></div><div><b>Thursday 5 June</b></div><div><b><br></b></div><div>Weighed in at 79.2. Woke up feeling more awake, started with shakes today around 11am. Will try to repeat yesterday and check weight. </div><div><b><br></b></div><div><b>Friday 6 June</b></div><div><b><br></b></div><div>Weighed in at 78.8 kg. Pretty steady this week, I think the injection of training is going to be perfect for a drop this weekend without changing much to the diet. I will switch off MRPs to syntha 6 for less carbs over the weekend and drink only after training.</div><div><br></div><div>Bodyfat estimated at 10-11% - I don't want to take bodyfat unless absolutely sure I've dropped significantly, so will wait until next week sometime.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs66dzeFIDyNbeeYw-tr1Vu6GTWTHFc_yeKuZSCjctCqM9jFG-OsildulTpjIWfEjZ7KqA1y_8HcjcKFaKdpcGSbkMcTT9JxQvLn2VCo2PAWZnRmX7n_LefsIGJmli7MDZoVi58o3GSQc/s640/blogger-image--106511167.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs66dzeFIDyNbeeYw-tr1Vu6GTWTHFc_yeKuZSCjctCqM9jFG-OsildulTpjIWfEjZ7KqA1y_8HcjcKFaKdpcGSbkMcTT9JxQvLn2VCo2PAWZnRmX7n_LefsIGJmli7MDZoVi58o3GSQc/s640/blogger-image--106511167.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Great salad idea. Salami and feta cheese, with tomatoes balsamic vinegar and olive oil. Delicious</div><br></div><div><b><br></b></div><div><b>Saturday 7 June</b></div><div><b><br></b></div><div>Weighed in at 78.8kg. Woke up later and walked up my apartment stairs, looking to do 60,000 steps on my polar loop for next 2 days for my NEPA. Plus strength session, few sprints and steady jog.</div><div>Ramping up training to 3/weekend days to get fat loss moving for the final week. Strict zero carb warrior style for both days - it's business time.</div><div><br></div><div>Walked to universal studios and tried to stay busy today, also run in the evening and ended up on steps 26100 steps. You really have to get a good early start to ramp the numbers up! Tomorrow should be good opportunity to get the fasted cardio in.</div><div><br></div><div>Went to gym at 4pm, 5x5 on chin ups, squats, Deadlifts and push press plus a finisher on the Bulgarian bag.</div><div><br></div><div>Made the greatest tasting salad I've ever had tonight...</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkEZGOcecKsdu_0nkXTIJnyAHKtJ4gh9XpB8i-HCRK_DExZPs6QQE5OIvPjtyzZLbmKiV7zh9wabgghPhIXlAD48r9bf6ylTk4xXotY0xsFBarBSUyVWL-guj8cDD1-sI8a3OxUDtcNxM/s640/blogger-image--2110411253.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkEZGOcecKsdu_0nkXTIJnyAHKtJ4gh9XpB8i-HCRK_DExZPs6QQE5OIvPjtyzZLbmKiV7zh9wabgghPhIXlAD48r9bf6ylTk4xXotY0xsFBarBSUyVWL-guj8cDD1-sI8a3OxUDtcNxM/s640/blogger-image--2110411253.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Salmon sashimi, feta, avacado, cherry tomatoes, mixed leaves, olive oil and balsamic. Amazing! Followed by 5 whole eggs, avacado and hummus. Crazy Saturday nights in Singapore!</div></div><div><br></div><div>Day 1/2 weekend training plan down and completed. Repeat tomorrow and Monday I should be bang on target for the Saturday completion and progress picture.</div><div><b><br></b></div><div><b>Sunday 8 June</b></div><div><b><br></b></div><div>Weighed in today at 77.7kg, getting back down to March weight of 76kg but significantly leaner/stronger. First of 6x7am bootcamp at fort canning, should be interesting. Walked around marina bay to get my steps in, finished on 28,000. Weekend total 54,100! Feeling stiff today as result of pushing it yesterday. Went to true and did 30 minutes of bench and chin ups.</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-32586322637176439092014-05-25T20:58:00.001-07:002014-06-12T06:38:41.086-07:00Training and nutrition diary Week: the hybridThe name of the blog entries have changed. I'm now settled on a hybrid diet of velocity and green faces (VELGF) TM! Haha.<div><br></div><div>It looks like this:</div><div><br></div><div>Morning fast (ideally strength training)</div><div>2 x meal replacement drinks</div><div>6 eggs with chicken breast portion (1/2)</div><div>Broccoli and spinach </div><div><br></div><div>Also returned to my greens drink in the morning. Feels like it's helping already.</div><div><br></div><div><b>Wednesday 28</b></div><div><b><br></b></div><div>Weighed in this morning at 79.7 (-8.7) the 2/2 shakes and meal formula with fasting is the ideal blend for me and highly effective. My training has been 1 lift per day (Monday - goblet squat & Tuesday - chin ups) again I over this style as it's sparing on energy. I will sprint/row/cycle in bursts daily (but it's not a priority yet). Had dry needling done today I could be off training for a day or two. Can do light sprints tomorrow and maybe some core work - no disaster, good time to dial in the diet to super strict carb intake. </div><div><br></div><div>Starting to get more ketone taste in my mouth this week and feel and look visibly leaner in places, need to keep this 10-12 day run going to next weekend and feel I could make massive steps towards single digit bf%.</div><div><br></div><div><b>Thursday 29</b></div><div><b><br></b></div><div>Weighed in at 79kg (-9.4) think I've hit the sweet spot for weight/fat loss with daytime shakes and high protein meal in evening (modified warrior diet) so will try to keep the same system. It's not easy but it's not that tough either. Shoulder still hurting from dry needling so 50/50 on training today.</div><div><br></div><div>Did first day of easy strength 40 day program, avoiding shoulder and was "easy" - I will keep this going every day, I like the process of strength practise, it takes very little time too - which helps.</div><div><br></div><div>Additional Note: to avoid sounding gross my toilet stops have been unbelievably different over the past 2 days. Elimination is a vital part of health, if it ain't happening regularly, you're not going to feel great. More on this as the diary goes on but it seems like one massive feed a day is doing incredible things for the bowels. Say no more.</div><div><br></div><div>Two meals, two shakes today - that's easy to maintain.</div><div><br></div><div><b>Friday 30</b></div><div><b><br></b></div><div>Weighed In at 79kg. had extra hour in bed and felt good, weekend target is to get to Monday at 78.5 or 78. </div><div><br></div><div>Waking - 11am to 12noon is water/coffee</div><div><br></div><div>12 - 5/6pm is shakes</div><div><br></div><div>6-7pm I'm eating one large protein heavy meal</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY6uwpa582dK3vl49JehLteazpdRm_XcKD5EdPYmg8g7ayYGKRs5o9u0VKZUJOVRjR3baGHjEbTyR74GzlvZ8p5FLlnntX9wRxVMNr58HUyCotYzHbIzvYEADejPV_WXcHm28wJdlLhro/s640/blogger-image-82138673.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY6uwpa582dK3vl49JehLteazpdRm_XcKD5EdPYmg8g7ayYGKRs5o9u0VKZUJOVRjR3baGHjEbTyR74GzlvZ8p5FLlnntX9wRxVMNr58HUyCotYzHbIzvYEADejPV_WXcHm28wJdlLhro/s640/blogger-image-82138673.jpg"></a></div></div><div><b><br></b></div><div><b><br></b></div><div><b>Saturday 31</b></div><div><b><br></b></div><div>Weighed in at 79kg today, pretty steady, happy to stay here. Took my greens drink today which shows an attitude shift towards my weekends. In gym doing day 3 easy strength program at 0845. Drank 2 coffees, the milk feels really crappy now so I'm done with it. Had 1 shake then one large meal at 1730, chicken, wedges and sweet potato (boomerang) not first choice but not a disaster. No food until tomorrow evening. Possibly just shakes through Monday lunchtime and past Monday bootcamp.</div><div><br></div><div><b>Sunday 1</b></div><div><b><br></b></div><div>Weighed in at 80.2kg. 13 days until pictures for blog story, no more huge feedings, sizes of single meal wil naturally reduce. Redo bf% on Friday this week and adjust cardio/sprints/carbs for last week accordingly.</div><div><br></div><div>Trained today (4) easy strength and feeling good. </div><div><br></div><div>1230 - pre workout shake</div><div>1430 - post workout meal (sashimi pieces x 12, banana)</div><div><br></div><div>24 hour fast commences. Good week, felt really good midweek and tapered off Friday/Saturday. Need to put the next 7 days down as the best yet. </div><div><br></div><div>- absolutely no fruit or dairy</div><div>- smaller last meal of the day (big not massive)</div><div>- lane sprints to end some workouts</div><div>- slow 'rag doll' runs on sat and sun while carb depleted.</div><div>- no cheat meals</div><div><br></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-61119570274931576322014-05-20T18:02:00.001-07:002014-06-11T05:56:30.405-07:00Velocity diet: week 3<b>Monday 19</b><div><br></div><div>Okay so my first statement here is I'm no longer on the V diet. So like most diets, that's a fail. However I am now combining shakes and low carb eating and making the whole process more enjoyable.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCGcig3bOezo6HRzdWBbwOk58C8H9s5wOFY7kAEM3kSbtiGmlIfuZ4XIK-n1z0FyGVgf7O2h5uHIBKLTUa4a9er5CJ1BFwWuwMhvYr83KCJmgVDnhRhbCiOGgX3hy-JfkXwvd2iWGA4M/s640/blogger-image-1397061860.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCGcig3bOezo6HRzdWBbwOk58C8H9s5wOFY7kAEM3kSbtiGmlIfuZ4XIK-n1z0FyGVgf7O2h5uHIBKLTUa4a9er5CJ1BFwWuwMhvYr83KCJmgVDnhRhbCiOGgX3hy-JfkXwvd2iWGA4M/s640/blogger-image-1397061860.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I wanted to share this because I think it's funny and deadly accurate!</div><br></div><div><br></div><div><b>Tuesday 20</b></div><div><br></div><div>81.5 on weigh in this morning. Holding weight quite well, I'm really only looking at myself visually now, the weight is more a secondary thing as extra information. It would be excellent to remain as heavy as I can while continuing to lean out. </div><div><br></div><div>Training EDT style with daily ab work, goblet squats and loving the simplicity of the sessions. Consistent, steady work without massive fatigue each day and also adding short bursts of sprinting and also weekend exercise.</div><div><br></div><div>Tonight's "Atkins" meal:</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4HxAQ9HdBrYNoxpvM4Y6mAj4OM2bPchX4p9VXgCoWXQ8tUCVYhczQwG0KaSCmYGqOXjzchsVLuAdqCwUNWVLyKfTB6Sk7rXsLuoHYCCS_l595cUtC7d2vBRKrebST3jqc1SSLa7QxQ2w/s640/blogger-image-636446886.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4HxAQ9HdBrYNoxpvM4Y6mAj4OM2bPchX4p9VXgCoWXQ8tUCVYhczQwG0KaSCmYGqOXjzchsVLuAdqCwUNWVLyKfTB6Sk7rXsLuoHYCCS_l595cUtC7d2vBRKrebST3jqc1SSLa7QxQ2w/s640/blogger-image-636446886.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Wagyu burgers, lean bacon, 2 fried eggs with Parmesan cheese, broccoli and asparagus. Oh and carb free ranch dressing! Amazing :)</div><br></div><div><br></div><div><b>Wednesday 21</b></div><div><br></div><div>Weighed in at 82.1 so really stabilising there but eating a lot more solid food. Happy to extend pictures to another week, feel good right now and want to continue this run not end it. The goal now has to be to get as lean as possible in the coming 4-6 weeks.</div><div><br></div><div>Using a new bodyfat caliper sequence called "parillo" which has more sites and tests the leg fat too, so I think it's far more accurate.</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYerfNFMnlOm28YZw5mRyPi3_Y_2pMAnzV8KoFys9cPI3nlpjbnXbjFOwUyRvhOO1ol-o0a9Obzg0-LHQD9IzoirVDn8q3ErVLs02rBjPJp3HnhvJ_ftP73jkA24RIBbU33gRw7ajfSS8/s640/blogger-image-1936547853.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYerfNFMnlOm28YZw5mRyPi3_Y_2pMAnzV8KoFys9cPI3nlpjbnXbjFOwUyRvhOO1ol-o0a9Obzg0-LHQD9IzoirVDn8q3ErVLs02rBjPJp3HnhvJ_ftP73jkA24RIBbU33gRw7ajfSS8/s640/blogger-image-1936547853.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">The results show that in the past 16 days I have lost (an estimated) 3.5kg bodyfat and lost around 2kg of muscle but I believe this is partly glycogen storage and not not pure 'muscle'. My new goal on next parillo caliper test is to stay above 71-72kg lean mass and duck under 10% bodyfat. To achieve this I need to extend the zero carb "Atkins" style diet for another 7-9 days - definitely through this weekend with no heavy treats/alcohol/late nights.</div><div class="separator" style="clear: both;"><br></div><br></div><div><b>Thursday 22</b></div><div><b><br></b></div><div>Weighed in this morning at 80.8kg. Got a busy morning with PT so I'm going to fast with water and a black coffee. Will train fasted at midday and breakfast around 1330 with bacon and eggs.</div><div><br></div><div><br></div><div><b>Friday 23</b></div><div><br></div><div>Weighed at 80.3 (-8.1kg). Trained bench, got to 130kg again, failed on 137.5 - relaxing on the carb intake today but not much, back on the diet train again tomorrow. Need another 2% in 2 weeks to be happy with this past 6 weeks effort. Half way through day I decided to have a carb refeed - so i can refocus on low/zero carb weekend and weighing in lighter on Monday than today. Active weekend planned with lots of sun, fasting and recharging.</div><div><br></div><div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBlNUYD1t2381FAUeIz5yzLcdvD9H4sqqyO7BsOkCjq07W7j2EA2KLqGhSJd9auUR6GTqHP5N_j8mMrFTivA6bVdgoQHoT3lcbpL-7Sn3DqwyGAlVYIeqH10RCRunDFDyV5wuFpaMNWY/s640/blogger-image-1213236432.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXBlNUYD1t2381FAUeIz5yzLcdvD9H4sqqyO7BsOkCjq07W7j2EA2KLqGhSJd9auUR6GTqHP5N_j8mMrFTivA6bVdgoQHoT3lcbpL-7Sn3DqwyGAlVYIeqH10RCRunDFDyV5wuFpaMNWY/s640/blogger-image-1213236432.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">My daily dojo.</div></div></div><div><br></div><div><b>Saturday 24</b></div><div><b><br></b></div><div>Taking the day off training, weighed in at 80.3 again, did bootcamp coaching and chilled. Had 2 coffees and a solid lunch so not eating much more today and will return to a single meal, low carb Sunday into a 24hour fast - looking to creep under 80 on Monday and a Friday goal of 78.5/79 with solid strength and sprint work all week.</div><div><br></div><div><b>Sunday 25</b></div><div><br></div><div>Fasted today, not a particularly great diet day but fully committed for the next 14 days effort of fat loss, goal is to get under 10% which is close to around 78kg.</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-91435551117946155162014-05-10T16:41:00.001-07:002014-06-10T05:40:12.738-07:00Taming the velocity diet: experiments in rapid fat loss. Part 2<div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Monday, 12 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Weighed in this morning at 82.1 (7 day loss = 6.3kg). Trouble sleeping last night, could be the thermobol? Felt warm and wide awake. Targeting 80kg by Friday. Battled mentally all morning and seriously would have taken any offer of food! Really hard to stick with this, it's starting to feel unfair and unnecessary. Had an afternoon nap and felt okay. Had a second wind and was in great spirits heading to my bootcamp session! I realise these small bursts of energy don't last.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">I feel like each day needs to be broken down into a.m and p.m, the pm being easier. 2pm is my magic number for each day. Lifted 130kg bench press today and felt good, that's 1.7 bodyweight so would score 10+ on ufit scoreboards.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Think tomorrow will be easier. Have a later start planned for work as it's public holiday.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Tuesday, 13 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Woke at 815am today, feel so much better with the extra time in bed! Feel leaner and obviously more awake. This could lead to a change of daily pattern in the future? It certainly feels more human to wake at 7/8am from the usual 5am assault! Weighed in today at 81.5kg (8 day loss = 6.9kg) - happy to stay above 80kg for the weekend leading into the refeed, which is now planned for Saturday afternoon.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">In a blog I called 'taming' the velocity diet, it was I that has been tamed. Today I decided to switch some things just due to the sheer dullness of this challenge. I've found over the past few days I've simply been trying to sleep a long as I can - from a work and social perspective this is bordering on what depressed people do.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">So my changes are:</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">- add one green faces meal per day (eggs and greens)</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">- take away one shake</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">- keep refeed meal on Sunday, but it's followed by a 24 hour fast.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">I feel these small changes are positive both mentally (look forward to daily meal) and physically (25g less carbs per day) and will ensure I stay on this fat loss challenge throughout May.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Wednesday, 14 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Woke up pretty tired, after good sleep but not long enough! May keep Thursdays free until 8am for extra sleep time.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Thursday, 15 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Energy and enthusiasm have transformed with the inclusion of a green faces meal. Having a daily goal and treat of a meal is a lifesaver! Training is going well, one lift a day for 45 minutes is great.. Probably need to add sprints in now, I'm just being lazy and deciding against it every day. It's only 60s!</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Drinking 3 shakes and saving the meal for evening which is still tough but really working well.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Friday, 16 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Weighed in this morning at 81.9, which I'm happy with. The weight loss has stalled but I think I'm progressing and this process (fat loss) doesn't work in a linear fashion, must have the patience and discipline to get through another weekend on plan. That means going to a party and not drinking or eating - which will be tough. Gym session planned for Sunday morning followed by myoplex shake then refeed followed by 24hour fast. Then my ketogenic 3 day switch starts for potential pics on Friday.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Farmers walk training today inside the gym so not ideal, felt tired. Will need to include more cardio next week (sprint daily with swimming)</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Saturday, 17 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Training day off. Weighed in at 80.4kg (-8kg) for the 2 weeks. Fasted until midday shake, drank lots of water in morning. </div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Felt great today, had my lunch of lamb chops and spinach, really feeling the benefits of fasting daily and eating far less on weekends! It makes a huge difference. My first 'slip' of a latte and cake today, simply felt like it and it was good. I told myself it was in the lunch but I'm super determined to keep with this effort. Next Friday I should be feeling and looking close to my best again, but that's the start, want to have a physique in the low single % (close which I've got near in past but never really got right). </div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Late night tonight as it's the massive Spanish game on TV but gym still planned for tomorrow and I'm focused on smashing that and enjoying my single feed Sunday Before a strict 24 fast.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b>Sunday, 18 may</b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><b><br></b></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Legs and arms session planned (1030am) before refeed lunch (1230-1300) - the goal of Monday morning is to be lighter than Friday morning (81.9) this will mean 2 weeks of dropping weight on consecutive weekends. Next Fridays target for potential pics is realistically 78-79 being as muscular/dry as possible then returning to a stable training and diet regime.</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Next weeks training will be:</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Warm up (10 minutes including 20reps of goblet squat, 1 minute plank/push up)</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Abs - 5 sets (10 minutes) bosu, leg raise, cable crunch, leg raise, side ups</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Supersets - 8/10 reps (25-30 minutes)</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Sprints/rowing - 5 intervals (10 minutes)</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Standing db row, Bench press</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Neutral grip chin ups, dips </div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Ez tricep extension, Trapbar shrugs, lateral raises</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Db incline press, Alternate bicep curl</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Ez bicep curl, Seated shoulder press</div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;"><br></div><div class="separator" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; clear: both;">Changing up things to hit more upper body muscles.</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-12099249295110189102014-05-07T07:04:00.001-07:002014-06-09T06:53:45.243-07:00Taming the velocity diet: an experiment in rapid fat loss. Part 1About 5 weeks ago I started a fat loss regime that would involve a lot of fasting and protein shakes. I will post a new blog every day for the past 5 weeks, ending on Saturday with my final pics and results. <div><br></div><div>Here's what happened...</div><div><br></div><div>Only a few times in my life I've tried the infamous velocity diet and After reading Dan Johns "never let go" I was once again reminded of the simple and sinister challenge that it gives.<div><br></div><div>Starting bodyfat numbers:</div><div><br></div><div>Suprailiac - 6mm</div><div>Bicep - 4mm</div><div>Tricep - 5mm</div><div>Scapula - 11mm</div><div><br></div><div>Bodyweight 88.3 (2nd highest I can remember)</div><div>Waist 33.1" (biggest I can remember measuring)</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicRhyphenhyphen8jsEEbZvvPh4cAgRpBE4YrTDFOi7ImIl4Vc1zSOurP-fgxX8mGK15s2xOJ4tkJvPXrybmmieqPTUQfC2OF75Dmx2gAqnXhjDIHzZYP8O75kpOyVIQroBmpmnQ37DCq5sUvCta4qE/s640/blogger-image-2058541187.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicRhyphenhyphen8jsEEbZvvPh4cAgRpBE4YrTDFOi7ImIl4Vc1zSOurP-fgxX8mGK15s2xOJ4tkJvPXrybmmieqPTUQfC2OF75Dmx2gAqnXhjDIHzZYP8O75kpOyVIQroBmpmnQ37DCq5sUvCta4qE/s640/blogger-image-2058541187.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Looking at the numbers my bodyfat is 'okay', but my goals are to be continuously single figure % whilst staying as strong and muscular as possible. The velocity diet promises "no muscle losses" and "all fat loss" - let's see if that's the case. My targets are:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Total weight - 80kg (-8)</div><div class="separator" style="clear: both;">Lean body weight - 73.24 (-2)</div><div class="separator" style="clear: both;">Bodyfat weight - 6.96 (-6)</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">I'm predicting that I will considerably drop waist size, as I'm eliminating foods that I know make me bloated (bread, milk, dairy, alcohol). </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Waist target is 30.5" (-2.5)</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Velocity diet: the numbers</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">21 days</div><div class="separator" style="clear: both;">12 weight training sessions</div><div class="separator" style="clear: both;">6 sprinting sessions</div><div class="separator" style="clear: both;">6 (targeted) yoga sessions</div><div class="separator" style="clear: both;">100 protein shakes</div><div class="separator" style="clear: both;">200 fish oils capsules</div><div class="separator" style="clear: both;">42 cold water immersions </div><div class="separator" style="clear: both;">105 litres of drinking water</div><div class="separator" style="clear: both;">21 green teas</div><div class="separator" style="clear: both;">21 supergreens/spirulina drink</div><div class="separator" style="clear: both;">3 steak dinners</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Here I will keep a Velocity diet diary, detailing the key challenges, feelings to help others in their potential Vdiet attempts.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Sunday, May 4 (Pre day 1)</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Decided to eat some off-menu foods today like granola, fruit, sushi, milky coffee, white chocolate, etc. I also want to try some brief daily meditation focused on the challenge and the detoxing of my body over the next 3 weeks. It's actually more mental than physical.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Agreed the terms of a buy-out clause with fellow employee DC (who is on same diet), they are:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Week 1 - $100</div><div class="separator" style="clear: both;">Week 2 - $300</div><div class="separator" style="clear: both;">Week 3 - $500</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">This is purely an idea to keep us on point for the whole challenge, honesty is the only way we can really go with it.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Monday, May 5 (day 1)</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Today was ok, not hard at all yet but started to want lunch/food at the usual time. No real hunger pangs. Trained upper body weights and walked a lot (20k steps atleast). Slept good.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Tuesday, May 6</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weighed in this morning at 85.5 (-2.8) the diet already working its inflammatory magic! No training today as very busy with PT and work. It's becoming already very clear that I need to do the following every day:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Revisit the goal of this 21 days challenge and stay on track with that mentally.</div><div class="separator" style="clear: both;">Sleep as much as possible while staying productive</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">2-4pm seems like a genuine down time for me so ideal nap time. Early to bed also seems to be the answer, 9pm is the goal daily.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Wednesday, May 7</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weighed in at 84.6kg (-3.7) this morning, felt well rested and had an extra hour in bed so great start. Experienced the afternoon lull which is fine, I plan a lengthy nap every day with the dogs, they love it! Took 17000 steps today which was okay and did sprints with a light weights session. Anticipate that training intensity will return after weekend - keen to just get through week one in one piece and on track.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Thursday, May 8</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weighed in at 83.4kg (-4.9) that's another 1.2 in 24 hours!!! Enjoyed a Relative lay in today, 7am alarm which I'm assuming will help a lot, I'm feeling so much better when I wake up later - I can't wait for the weekend as I plan 2 big sleep ins! Visually seeing a difference already, I'm thinking of switching the training to 'one lift per day' for next week. This way I think I can maintain strength and muscle in all the big areas and keep as much mass as possible. Training without the thought of a post workout meal is tiring in itself. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Today was easier, I woke up hungry and thought it would be a long day. Mid afternoon naps are great! Supplementing with melatonin tonight as finding it hard to sleep in evening. Few people commenting on Facebook that diet is crazy, that just spurs me on - MY goals are to be sub 8% bodyfat this summer not to go out drinking every weekend - I'm on the way to that.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><b>Friday, May 9</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weighed in 83.4 (no change) so the weight finally stopped. Trained 45 minutes shoulder press and pull ups, decided to lift one muscle part every day, with 3/4 x 300m sprints in the week from Monday.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Brought my meal forward as I went to Luke's for lunch with a client and co worker, so this means I now have 9 days until my next solid (including an engagement party) so navigating that should be fun! Felt good in gym, really seen an improvement in bodyfat when training, can't wait to wake up Monday feeling fresh and focused.</div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><b>Saturday, May 10</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;"><div class="separator" style="font-weight: bold; clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2VP6BIOij-dgw5bFKYr_6yshkhNzSSra_83CJtAoZg9KElTBgUbM_rLr16PQ3H7vOu1AfQGswijF7gXH3qk5Jfkv2-Z-6cjl-gjJnqKRrlYws257SnU9iVZD-Nms1pPT-5a1F2EFHXjg/s640/blogger-image-1803549685.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2VP6BIOij-dgw5bFKYr_6yshkhNzSSra_83CJtAoZg9KElTBgUbM_rLr16PQ3H7vOu1AfQGswijF7gXH3qk5Jfkv2-Z-6cjl-gjJnqKRrlYws257SnU9iVZD-Nms1pPT-5a1F2EFHXjg/s640/blogger-image-1803549685.jpg"></a></div><div class="separator" style="font-weight: bold; clear: both;"><br></div><div class="separator" style="clear: both;">I added a different type of flaxseed today and acidophilus (healthy gut bacteria) - thinking it would be a good idea to use this "detox" to actually improve gut health. Should be an excellent addition to the shakes. I Also Cacoa nibs which are high in antioxidants and fill out the chocolate shakes, I will keep those back for my evening "treat" shake of PB/chocolate.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Woke today at 0930am, had a black coffee and took the greyhounds to fort canning do some bootcamp recon work - Mapping out where I can take my Monday evening group during sessions. Great low level fat loss and a chance to get some fasting in for extra results.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi08hlelMRimUNHzjDdr2lqgAoSAtEdQG4T4EsEvfx3wSC7TuTRGDle8F5NsFZNNJoxVA0ZPbKKCsHhgsJKdyb9QuE8ohW5CW6PDqyCFs7AY4lxzwENDhmR-EGEhBZl5XsiC7pMJf71pT8/s640/blogger-image--1335560846.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi08hlelMRimUNHzjDdr2lqgAoSAtEdQG4T4EsEvfx3wSC7TuTRGDle8F5NsFZNNJoxVA0ZPbKKCsHhgsJKdyb9QuE8ohW5CW6PDqyCFs7AY4lxzwENDhmR-EGEhBZl5XsiC7pMJf71pT8/s640/blogger-image--1335560846.jpg"></a></div><div class="separator" style="clear: both;"><br></div></div><br></div><div class="separator" style="clear: both;"><b>Sunday, May 11</b></div><div class="separator" style="clear: both;"><b><br></b></div><div class="separator" style="clear: both;">Weighed in 83kg (-5.3) this morning. What's interesting about this (and creates a genuine challenge in the future) is that my weight is going to be lower on a Monday than a Friday... A rare occasion. Can I challenge clients to be lighter on Mondays than on Fridays? 2 more of those weekends should do me well in this challenge. Converted over to "one lift a day program" and today is leg press with a final burn out set on leg curl/extension machines.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">New program template looks like this:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">A) 5 minutes Ab work</div><div class="separator" style="clear: both;">B) 45 minutes of primary lift (or pair if selected)</div><div class="separator" style="clear: both;">C) burn out set (30+ to failure)</div><div class="separator" style="clear: both;"><br></div></div><div class="separator" style="clear: both;">Today I have:</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Weighted Cable crunch (4 sets)</div><div class="separator" style="clear: both;">Leg press (60 reps at 240kg)</div><div class="separator" style="clear: both;">Hamstring curl/extension (35 reps each)</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Leg session felt great, really enjoying lifting again and returning to sculpting type training of my youth. I can see my physique changing too which feels good. Started to feel bored and craving food today, possibly due to fasted cardio this morning. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Lesson: no need to chase fat burn with extra activities/exercise. Keep appetite in check, focus on daily lifting and shakes!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIOQnwL-4DWTmYwucQ9i_waYUjvB_KjGBRzwImBahfWX1XwUdwxvmrgjh5jHQXlse9JCZMYVBvSX0F5Q_ctF3RdUgM8mHCRZeBIb9MC2cKPiZeqnyWO-6vV6NRXNYQec0b77223WtNu1I/s640/blogger-image--451030599.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIOQnwL-4DWTmYwucQ9i_waYUjvB_KjGBRzwImBahfWX1XwUdwxvmrgjh5jHQXlse9JCZMYVBvSX0F5Q_ctF3RdUgM8mHCRZeBIb9MC2cKPiZeqnyWO-6vV6NRXNYQec0b77223WtNu1I/s640/blogger-image--451030599.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">In body results today show 12.5% bodyfat which is quite close to accurate. Will repeat calipers and I body next to see any differences.</div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-4165566423172033022013-12-30T01:09:00.001-08:002013-12-30T01:09:39.985-08:00Choices<div dir="ltr" style="text-align: left;" trbidi="on">
Life is full of choices...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgunzkEZwiOiN3nNHMjn8VuefpyAdug7KW3iRRNYDqwjlUb8_ZVy4fMtUgVoL2Phx-Ojr93jqaKR4ojkazrwfBifc_ht3Up2EnGhfmSoxLFLAiqQ8WsXH8cZZzb-9kU2s7cqnrOmu6UJwg/s640/blogger-image-1227478031.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgunzkEZwiOiN3nNHMjn8VuefpyAdug7KW3iRRNYDqwjlUb8_ZVy4fMtUgVoL2Phx-Ojr93jqaKR4ojkazrwfBifc_ht3Up2EnGhfmSoxLFLAiqQ8WsXH8cZZzb-9kU2s7cqnrOmu6UJwg/s320/blogger-image-1227478031.jpg" width="320" /></a></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">We need to make choices all day every day just to make it through our lives. What time we get up from bed will determine whether or not we get to work on time. How we choose to greet people will effect our own relationships with friends, colleagues and strangers. I could go on forever but i wont, as long as you get the picture? Choices are everywhere in our lives.</span></div>
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Now in terms of nutrition... or more importantly successful nutritional strategy, choices are THE make or break for your physique goals... and more often than not we are making poor choices with regards to the foods and drinks we eat daily. From the moment we leave the house in the morning, modern day humans are bombarded with advertisements (visual stimulants) suggesting to us what we may like to eat. We are ambushed by ridiculously good smells that seem to whisper in your ears as you walk through the shops trying not to think about food.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwHWfvKHXDCPJGjVsfWH69CgJuuWGlpS91pIzFeGr8M2yINaPtSdz5uC2fHQzZJ1QIRFeA7IRRF8su3MDYLOgGDxRbshtZnVgSlZmbaIQn0YZrKDmWgUi9dqf77dZhXyAh1btydqlsevc/s640/blogger-image--1698155230.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwHWfvKHXDCPJGjVsfWH69CgJuuWGlpS91pIzFeGr8M2yINaPtSdz5uC2fHQzZJ1QIRFeA7IRRF8su3MDYLOgGDxRbshtZnVgSlZmbaIQn0YZrKDmWgUi9dqf77dZhXyAh1btydqlsevc/s320/blogger-image--1698155230.jpg" width="320" /></a></div>
'Magnum are the new world champions of ambush food marketing'</div>
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Just the other day i was on my way to get some nespresso capsules (Yes, im that guy) and suddenly i had an overwhelming desire to maybe go to the cinema. Completely bizaare thought? Puzzled by this, i then looked around the corner to see that Gourmet Popcorn were blasting out caramel popcorn odour at unsuspecting shoppers and the smell had reminded me of popcorns deadly association with watching movies. The queue was filled with depressed, sorry-looking people, nobody dared look up or at each other. The time was 10:45am, thats the sad modern reality of how and why people eat crap.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfT3bwo2jWgwzkNgF25sBX-MS_xEWc9Uk9e1ea24eZtYr1CVicGFIbYiYNWGnKdiW1B96PH2012k46TJR_WxGfIUdin01Rq8OguYvUqxXb2yjVANhD7JN4xSvUxIY3o7_K7wajjpxmvxc/s640/blogger-image-1659923820.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfT3bwo2jWgwzkNgF25sBX-MS_xEWc9Uk9e1ea24eZtYr1CVicGFIbYiYNWGnKdiW1B96PH2012k46TJR_WxGfIUdin01Rq8OguYvUqxXb2yjVANhD7JN4xSvUxIY3o7_K7wajjpxmvxc/s320/blogger-image-1659923820.jpg" width="284" /></a></div>
The association between popcorn and the cinema is deep-rooted in our culture</div>
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<b>Relax you're on holiday</b></div>
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In my opinion (and experience) holidays are by far the most dangerous time for a "nutritional slip" </div>
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<i>Nutritional slip - a non-offensive way to describe a person eating their own bodyweight in chocolate, cheese, bagels and alcohol.</i></div>
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A typical holiday breakfast buffet</div>
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So as an experiment, i decided to write the latest installment of the blog whilst on my Christmas holiday to Bali. Before i write more you have to know that i have a history of "losing it" on holidays and coming back 5kg+ heavier. Looking back at that now it seems like a strange behavior for someone who usually prides themselves on the way they live, work, train and has an ongoing goal of inspiring others. Anyway, this time i leave the airport not feeling like i want to drink and eat an awful lot outside of my usual routine and i want to share that with readers of the blog.</div>
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<b>Situation 1: The airport</b></div>
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The airport is perhaps the only place on earth that can make you want to eat a cinnabon cake or drink a pint of beer at 10am. You know you dont need to have it, you actually admit to yourself you dont really want one... but "its the airport" or "im on holiday" mode kicks in and were off on an empty calorie binge that can last hours! </div>
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<b>Choice 1: Burger King Vs Sushi</b></div>
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There are many options in the airport but the above choice is one that is close to my own heart. If you dont usually frequent burger restaurants in your usual working week then why visit one in the airport? seek out a sushi or salad bar and make a better choice.</div>
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Try to avoid burger and fast food restaurants in airports</div>
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<b>Choice 2: Orange Mocha frappacino vs Espresso</b></div>
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There are approximately 1700 coffee establishments in every airport, thats a real statistic. I love coffee, a little less than i did a few years back... but i still cant completely get myself off the black gold. So i often find myself helplessly lured by the smell of it and the hope of a caffeine 'buzz'. Only 2 good options exist in these places and they are either Black coffee or water! Nearly every other option has too much sugar, dairy and calories to be called a drink (more like dessert). I<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">n truth, you are probably better off drinking water pre-flight, keep yourself hydrated! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipdKWdbSAkou6usDCqJ-Th0jzzyc6aCP6z2FRMS1UTLLLEl9h_3YmLaM3I2F62xQrOUfg8lp89ADzBSqbWaRnoiK6XXTw8bnyB1zH38kiKIEHjNMvCShRvC1CPXNBZeAiNLtlSvtYThOI/s640/blogger-image--678046912.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipdKWdbSAkou6usDCqJ-Th0jzzyc6aCP6z2FRMS1UTLLLEl9h_3YmLaM3I2F62xQrOUfg8lp89ADzBSqbWaRnoiK6XXTw8bnyB1zH38kiKIEHjNMvCShRvC1CPXNBZeAiNLtlSvtYThOI/s400/blogger-image--678046912.jpg" width="400" /></a></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> In the words of King Arthur (guarding the holy grail in Indiana Jones & the last crusade)</span></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> "You must Choose wisely"</span></div>
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Still have some change left in your pocket..?</div>
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Why not donate it to the various charities on planes that take spare coins? The reality is you will buy a couple of small bags of percy pigs that you dont want because they were by the cashier and now you have no change left... winner winner.</div>
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Extra change in your pocket at airports usually leads to percy pigs<br />
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Put the pigs back... Think of the kids!</div>
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<b>Situation 2: Holiday evenings</b></div>
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Almost every international hotel restaurant will have choices. <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Choose a place that has a good menu, find out what the local specilaity is - it will be plentiful, probably well made and may also be cheaper than imported produce.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoiLW47xOwvVk1xywhrooG6IoIa8Eklz5uCkuPlRl8Ywf-zGT1nupKBL5T8v0wnbjP1cZ7xo8xZlvFR0-VQ4FQj8mgTs25kJ7EK1kOvuOSMU0rPFdMNQVecDkP0Ga5YeZYGgJpZUtjrlU/s640/blogger-image--1606380881.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoiLW47xOwvVk1xywhrooG6IoIa8Eklz5uCkuPlRl8Ywf-zGT1nupKBL5T8v0wnbjP1cZ7xo8xZlvFR0-VQ4FQj8mgTs25kJ7EK1kOvuOSMU0rPFdMNQVecDkP0Ga5YeZYGgJpZUtjrlU/s320/blogger-image--1606380881.jpg" width="320" /></a></div>
Jimbaran Bay in Bali has world reknown fish restaurants</div>
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<span style="font-family: Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif;">If youre a typical Brit you will seek out a full english breakfast, fish and chips or a steak sandwich. They are all solid meals but for the sake of this blog and a change of holiday habits i would suggest looking at other lighter options on the menu like local fish, chicken and salads - keep it light if possible.</span></div>
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<b>Situation 3: Holidays Breakfasts</b></div>
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At hotel buffets i would usually say go for the lean protein source and/or some fruit/natural yoghurt but i was limited this holiday to a (very nice) continental breakfast of fruit, fresh orange juice, assorted pastries and bread and coffee. I made peace with myself by limiting the pastries and having black coffee. Although this is usually a lot more carbs than I would usually eat at breakfast, it's very good quality and psychologically makes sure that I put in a 20 minute workout before or after it.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghOqyImTb96dw536ZMHU8uI0TrhGoZkQsLFbYF3SO-UvIqB3KPPGLC_yL6Dp8olGGzUzaVQjQzZeqO8lu1jSYP8CiO8z7quHFe7P02Czr0lfhw4bLJctnaRodr6UL2_45SOAFgd4h6dxQ/s640/blogger-image--1332859737.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghOqyImTb96dw536ZMHU8uI0TrhGoZkQsLFbYF3SO-UvIqB3KPPGLC_yL6Dp8olGGzUzaVQjQzZeqO8lu1jSYP8CiO8z7quHFe7P02Czr0lfhw4bLJctnaRodr6UL2_45SOAFgd4h6dxQ/s320/blogger-image--1332859737.jpg" width="320" /></a></div>
My daily breakfast in Bali</div>
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Situation 4: Holiday snacking</div>
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If youre on a relaxing beach-type holiday then there is a lot of lying around, and thats good - a holiday should by a break from your usual routine. My usual life <span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">involves being on my feet for long hours and for long periods of the year so im not guilty to put my feet up when I have the chance. </span></div>
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<span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">However, this presents a new challenge of 'boredom eating' - meaning there is not much to do except eat and drink to pass the time away. This fake 'hunger' can mean you spend the whole day gorging on crappy foods whilst not buring the extra calories off. </span><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">My tactic and advice would be to visit the local supermarket and stock up on enough nuts, fruit, water and even diet soda (if you have to). These foods will keep you from craving the crisps, sweets, chocolates and sugary drinks that will sabotage your waistline during the lazy holiday daytimes. Just keep in mind calories in/calories out - If youre not using energy there is no need to put it in.</span></div>
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Situation 5: Holiday drinking (alcohol)</div>
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I have mentioned in a recent blog that "Alcohol is the single biggest factor in people not achieving their physique goals". This is something that ive noticed in clients over the past 8 years and in my current client base today. Those who drink moderate/heavily 2/3 times per week (supreme genetics depending*) have very little chance in getting into great shape.</div>
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<i>*I have met a handful of people over the past decade who can drink/eat daily whatever they want and not put on any bad weight. I used to be quite envious and i (of course) would love to have their genetic luck in that respect, who wouldnt? But i believe gaining fat and weight through bad habits in a good measure that we are doing something wrong. The internal organs of the supremely genetically-gifted will still be taking the same punishment through a lifetime without the visual barometer and decline of the external structures (bodyfat, skin, etc). So long term I believe its bad news not to see the fat you gain. Just my opinion.</i></div>
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<i> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5mOBwb5qpz1QeBuVa3KaU4n4-D8U8s-j5yPOURpVpE1crjfR34Lq2lSLywXQpFSgu84Bz5fxCTKBvIpnZQ3H8zeRwNrowBA5qY9xDRAEARwYtVmzTFpFaLVeVF4P2zAdBUpacyyOGNMQ/s640/blogger-image-1208198281.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5mOBwb5qpz1QeBuVa3KaU4n4-D8U8s-j5yPOURpVpE1crjfR34Lq2lSLywXQpFSgu84Bz5fxCTKBvIpnZQ3H8zeRwNrowBA5qY9xDRAEARwYtVmzTFpFaLVeVF4P2zAdBUpacyyOGNMQ/s320/blogger-image-1208198281.jpg" width="320" /></a></i></div>
<i> </i> Its been proven (time and time again!) that drinking is bad for you!</div>
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Everyone has their own stress relievers and tolerance level regards alcohol so i will only offer my current strategy towards drinking alcohol.</div>
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Taken from "Wooden" (a book describing the habits and practises of John Wooden, a legendary US college basketball coach):</div>
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When consuming alcohol:</div>
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- Enjoy the first (Youve earned it)</div>
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- Sip the second (Make it last)</div>
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- Decline the third (there is work to be done tomorrow)</div>
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The justifications in (brackets) are my own. I feel the sentences are stronger when they are backed up with solid reasons of why they are important. Saying catchy phrases and mantras is great but you have to make them real. The Wooden rule on alcohol is something i will be adopting in the new year along with great work environment, structured/purposeful training and getting back into top shape being my major goals for 2014. Alcohol and the bad habits that follow plays no part in those goals. </div>
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<i>The subject of alcohol, being such a major contributor to poor gym results (on many levels) is one i will cover sepertely in a future blog.</i></div>
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Thats all for this blog, thanks for reading. Dont forget to like, share and please comment too. I know some really good blogs that ended recently because the writers were disheartened by the lack of comments and feedback. Real story - i started following a kettlebell training blog which was excellent and the guy stopped because he felt nobody was reading. It was a shame to read his final blog describing his efforts and how they were a waste of his time.</div>
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Have a great Xmas and New year, if youre in Singapore i will see you for the the January Green & Lean fat loss challenge which runs from 6th-31st. If you are not, you can still join us, get the information sent to you and run along side the competition. Contact becky@ufit.com.sg for registration details.</div>
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Who's in? I am.</div>
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nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com2La Joya II Biu-Biu Jalan Pantai Balangan, Biu-Biu, Jimbaran-8.791271 115.12955tag:blogger.com,1999:blog-4969431284062476655.post-5963701354551915742013-12-17T01:38:00.001-08:002013-12-17T01:38:19.055-08:00The Power of saying NO!<div dir="ltr" style="text-align: left;" trbidi="on">
Hi all,<br />
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The first of my New Year habit changes is to start writing the blog more regularly. Without boring you about the reasons why i had stopped, some of them are:</div>
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- Changing my laptop to an ipad</div>
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- Becoming very busy at work</div>
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- Not really having much to complain about (no ranting worth blog material)</div>
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Part of my new approach to work is to schedule in time to do the things that are enjoyable in this job; Reading, writing, planning, learning and basically becoming a better coach and now recently manager of fellow coaches. This blog is me getting a headstart on 2014.</div>
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<b>The power of NO</b></div>
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If you've seen the outstanding Jim Carrey film "Yes Man" the you will know the incredible power that comes from just saying the word YES. In the movie, Carrey's character becomes almost a recluse to his friends after a divorce until he is dragged along to a 'Yes' seminar. This leads him into new adventures, promotion at work, saving a man from suicide and falling in love. If you never saw it, its worth 90 minutes of your life.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrsqC4i4FEmgZ0a6eJx5jINZl8yojAvgRXlFYlivLni_zN0APbkbJTe7Homhyphenhyphen617nUTLvcro9Vo1yngS1MmVioqfibhqd94RN2nMYmO9zTCXAIFu2ktKrC78BN8ugffoiIJEwZHKM3qbw/s1600/yes-man-review-logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrsqC4i4FEmgZ0a6eJx5jINZl8yojAvgRXlFYlivLni_zN0APbkbJTe7Homhyphenhyphen617nUTLvcro9Vo1yngS1MmVioqfibhqd94RN2nMYmO9zTCXAIFu2ktKrC78BN8ugffoiIJEwZHKM3qbw/s320/yes-man-review-logo.jpg" width="320" /></a></div>
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Today im going to argue the there is equal power in the word and action of NO, especially when we are involved in a diet or our recent 21 day Green/Clean eating challenge. </div>
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<i>"Success during a diet challenge will depend on the the things </i></div>
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<i>you </i><i>don't </i><i>eat rather </i><i>than the things you do"</i></div>
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The above statement is just my own way of thinking when it comes to getting good results on a diet plan. With all the literature on fitness/health and millions of different diet books/systems available, I believe the majority of us know what it means to eat well or more accurately what we foods need to <u>avoid</u> to get in/stay in reasonable shape. The best way to succeed on a diet challenge is to ban certain foods from your life and set rules for a different periods of time (21 days, weekends, parts of the day, etc) to suit your individual lifestyles and schedules. </div>
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Say NO to:</div>
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<b>1. Bread</b></div>
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The problem with bread is that it contains allergens like wheat and gluten and most varieties are high GI and enter the body quickly as sugars. Bread is really not a great food to have in the diet if you are trying to drop bodyfat quickly. The other major issue is that its so readily available to purchase, easy to eat "on the go" and its cheap like most poor quality foods. </div>
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Saying NO to bread means saying NO to the stores that sell sandwiches (e.g. Starbucks, 7/11 type shops) - staying out of these places is key to dieting success.</div>
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<b>2. Dairy</b></div>
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I could probably write a whole blog on the perils of eating dairy; for a long time I've been suspect of its negative effect on clients physiques. Approximately 85% become intolerant to lactose after the age of 4 and consuming too much can cause bloating and digestive irritation.</div>
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Like bread, there are an abundance of cheap dairy products available on the high streets today including cheeses, yoghurts and a large variety of 'healthy' drinks. The contemporary cultural phenomenon of coffee houses play a huge part in the increase of the average waistline measurements. I would actually be very comfortable saying that 99% of products sold in coffee houses like Starbucks and Costa are detriment to having a good physique, and these places should be avoided to ensure better dieting success.</div>
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<span style="background-color: rgba(255, 255, 255, 0);"><i>"99% of products sold in coffee houses like Starbucks and Costa </i></span></div>
<div style="text-align: center;">
<span style="background-color: rgba(255, 255, 255, 0);"><i>are detriment to having a good physique"</i></span><br />
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</div>
<div>
<b>3. Alcohol</b><br />
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<div style="text-align: justify;">
Alcohol is a poison. Read that again and enjoy your pint! We routinely subject our bodies to a weekly dose of toxins through Alcohol and its making us fat and tired. Im not here to argue about the potential fun and social enjoyment you can have whilst sharing a drink with others, I'm here to say eliminating alcohol out of your life will make you slimmer and healthier, fact.</div>
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<div style="text-align: center;">
<span style="background-color: rgba(255, 255, 255, 0);"><i>"Eliminating alcohol out of your life will make you slimmer and healthier, fact"</i></span></div>
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<div style="text-align: justify;">
Over the past 8 years of watching some clients transform their physiques, i would say the biggest and most immediate changes came from those individuals who stopped drinking alcohol. Also, from personal experience i have cut down my alcohol consumption in the past 5 years and noticed a massive change in the quality of my sleep (especially on the weekends) which has resulted in better mood and energy at the start of the week.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhijw-fJmDsbGkMKSH7jgvvtirh4aEOKpZOJ1468ilPg0py7KzTsf4Eje5ITXih7IWXltTAQZz7RrO_NwUGLKP3SgzlmUbMsu_MVjWttRCWSzkTFgHIPRqDtyovym3FxAAUyi0BDZ_ovh0/s1600/mjYzjhI.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhijw-fJmDsbGkMKSH7jgvvtirh4aEOKpZOJ1468ilPg0py7KzTsf4Eje5ITXih7IWXltTAQZz7RrO_NwUGLKP3SgzlmUbMsu_MVjWttRCWSzkTFgHIPRqDtyovym3FxAAUyi0BDZ_ovh0/s200/mjYzjhI.jpg" width="200" /></a></div>
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Alcohol will effect sleeping patterns and energy </div>
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<b>4. Sugars</b><br />
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The very nature of the Green and Lean diet means there will be very low to zero sugar. There is no need for me to elaborate this point as its obvious.</div>
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<div>
<br /></div>
<div>
<b>The most recent experiment</b></div>
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Starting on November 21/2013 approximately 10 workmates, friends, clients, client's spouses started a 21 day Green and Lean Challenge, with everyone who wanted to be involved received a link to my previous blog on the subject:</div>
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http://nathanwilliamstraining.blogspot.sg/2010/09/green-faces-challenge.html</div>
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My colleagues, housemates and PT clients were involved in daily conversations with myself regards tactics and menus but for the most part we all communicated through a Whatsapp group text titled "Green 21" where we shared pictures of green meal ideas and funny stories to keep each other entertained.</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4nO8wrxgWl5gX-qOWygHhKHYNCUQW_uzmcwEgr64bLXeH5YPBhpSL8CAFEawCZKAqGa6qtwfB-9kBea2qJt0jY2nEV_bXR9IGNfdD8RV1P4qRSS9G7b1i4EUV8Z5u7eHT30ihiB8Vegs/s1600/low-carb-burger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4nO8wrxgWl5gX-qOWygHhKHYNCUQW_uzmcwEgr64bLXeH5YPBhpSL8CAFEawCZKAqGa6qtwfB-9kBea2qJt0jY2nEV_bXR9IGNfdD8RV1P4qRSS9G7b1i4EUV8Z5u7eHT30ihiB8Vegs/s320/low-carb-burger.jpg" width="320" /></a></div>
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Bread free burgers are pretty awesome!</div>
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<div>
<b>The results</b><br />
<b><br /></b>
Here are the final weight loss totals for the participants:<br />
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NW - 77.5kg to 72.9kg (4.6kg loss; BF% loss of approx 3%)<br />
BM - 69.9kg to 61.8kg (8.1kg loss)<br />
DC - 81.4kg to 77.8kg (3.8kg loss)<br />
HK - (2kg loss)<br />
TK - (5kg loss)<br />
SH - (7.6kg loss)<br />
AH - (3kg loss)<br />
OA - (5kg loss)<br />
LP - (3kg loss)<br />
NL - (2kg loss)<br />
CF - (2.5kg loss)<br />
JC - (6kg loss)<br />
NF - (3.5kg loss)<br />
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Total KG loss was <b>55.3kg </b>at and average <b>4.25kg</b> per person </div>
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Just looking at the numbers above says this was a worthwhile exercise! However, with the challenge being 21 days of 100% strict green and lean eating - Interestingly, every single person failed the challenge except one!<br />
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Of course they did not FAIL as such, with most reporting 95% adherence throughout the 21 days... and this number seems enough to get a great result.<br />
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<b>Did we learn anything new?</b><br />
<b><br /></b>
Looking at the 21 days and group as a whole i believe the following points are worth mentioning:<br />
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- You can actually create some fantastic meals during this challenge<br />
- Creating a social group will result in better success when dieting<br />
- Modern day social living/pressures have made it almost impossible to get into great shape<br />
- We now see food as entertainment, this is a major issue when on a diet<br />
- Hard boiled eggs are a easy, fantastic daily snack to stay on track with a clean, healthy diet<br />
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- From my own 3 weeks, i created a delicious new shake that i will continue to use as part of my diet. Here are the ingredients:<br />
<br />
- Handful of raw nuts (cashews, pistachios or almonds)<br />
- Splash of organic coconut oil<br />
- Scoop of Pea protein (Vanilla)<br />
- Avocado (half or whole)<br />
- Dash of Cinnamon<br />
<br />
Mix with cold water and ice for thick delicious shake.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjFV_9sKgf-qrnYkJrV4QjZ3vXJV9CT8GlvGqKzUh7VVRd9HmL_mbCftawwDLwVUR93zpEUq3QjAihuEGWXM7GnbY0SG_8irMBeNfVhP0eb7aKgdfNRc7Q56EtfOiYXF8CUAUtj6Fl62w/s1600/green-smoothie-with-spinach-leaf.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjFV_9sKgf-qrnYkJrV4QjZ3vXJV9CT8GlvGqKzUh7VVRd9HmL_mbCftawwDLwVUR93zpEUq3QjAihuEGWXM7GnbY0SG_8irMBeNfVhP0eb7aKgdfNRc7Q56EtfOiYXF8CUAUtj6Fl62w/s320/green-smoothie-with-spinach-leaf.jpg" width="240" /></a></div>
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<b>What now?</b><br />
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After speaking to the majority of the group post-challenge, the major theme and lesson seems to be that of HABIT CHANGE. Most or all of them have committed to following the principles in some form, with a few promising to to revisit the 21 day challenge in January to start the new year when UFIT launch a massive GREEN and LEAN 2014 weight loss challenge.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1td9eiux6QQGZ2aIaEvF4mBLE9Oh69XDWyP-yQMqYwZ6X5A2VV_5-3JhopO13p0O-Wdb9jGRznaApQZ5iTKc1IIkTVtCvl0Dafqu73KC_xqjj02AbLDZu4wyqy2FaSTAMUmBdUYBmmHI/s1600/1501424_10152053478275240_1853467354_o-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1td9eiux6QQGZ2aIaEvF4mBLE9Oh69XDWyP-yQMqYwZ6X5A2VV_5-3JhopO13p0O-Wdb9jGRznaApQZ5iTKc1IIkTVtCvl0Dafqu73KC_xqjj02AbLDZu4wyqy2FaSTAMUmBdUYBmmHI/s320/1501424_10152053478275240_1853467354_o-1.jpg" width="253" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Join UFITs Clean and Lean challenge in January!</div>
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For everyone who is interested please visit the UFIT facebook page for details or contact Becky@ufit.com.sg</div>
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I definitely encourage all readers of this blog to try it along with our group in January, however the Diamond can only be won by Singapore residents who can commit to the weekly weigh-ins at our Amoy street studio on Saturday mornings through January.</div>
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Thanks for reading and i will hopefully see you for the GREEN and LEAN CHALLENGE on January 6th.</div>
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Have a great Xmas Break and a fantastic start to your New Year!</div>
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nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com1tag:blogger.com,1999:blog-4969431284062476655.post-9115035643995547452012-10-16T22:44:00.002-07:002012-10-16T22:44:53.088-07:00The blog returns!<div dir="ltr" style="text-align: left;" trbidi="on">
Hello strangers!<br />
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After a 3 month break from the blog im back. and this time im pissed! <br />
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Only kidding. I'm actually in a better place in terms of lifestyle, energy, mood and work. <br />
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<img height="200" src="http://www.sweeneypr.com/wp-content/uploads/2012/09/fat-faced-kid11.jpg" width="160" /></div>
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My happy face</div>
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The last area being a key factor in the receny changes. Ive moved to a company called UFIT and its been a great first 6 weeks. I have much more social interaction at work, making some great new friends and that i realise has been a key ingredient that was missing previously. Also, i have been lucky to have a great new client base, who are keen to put the work in and listen to my ideas on tarining, nutrition and lifestyle change. I have awesome new bosses/managers who listen to ideas and are involved on the studio floor everyday. Its a brilliant environment to be creative and ive rediscovered the passion for training again. long may that continue!</div>
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I may also have an input into UFITs relaunched blog and share writing with general manager Darren Blakeley - I will use this as a chance to write about 'in the trenches' issues that i see in the gym each week, while this blog will remain wide topic around health and fitness as usual.</div>
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Todays blog is about <strong>Environment.</strong></div>
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Not the really, really important of our planet and one that we seem to want to destroy, but the personal environment we can create daily and the environment/s which we put ourselves to enrich our lives and generally get along in life.</div>
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<strong>1. Creating your own environment</strong></div>
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One of my favourite phrases in any book is in Jack Canfield in "The success principles":</div>
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<em>"You are 100% responsible for your life"</em></div>
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Think of every time you have blamed something or someone else for your personal situation. Was it really you that caused that problem. <u>Most</u> times its really down to yourself when things go wrong. Lets take weight loss and personal training for example. Ive met clients who have claimed their previous trainer was not good at their job and they did not get results. Months later those same clients are claiming im no good at my job because they havent got any results.</div>
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The key fact missing here are that the client was unable to make significant changes in their own lifestyle outside the gym, yet they convince themselves that paying money for training would ensure weight loss and its the trainers fault. this is just one example... but i digress.</div>
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<img height="320" src="http://leaveandgo.files.wordpress.com/2011/07/bad_working_conditions_64665.jpg" width="262" /></div>
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Is your environment stopping you in life?</div>
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<strong>Action. </strong>Review everything you do and identify where changes can be made. Are the practises you use working? If not modify them. Are you always late for appointments? Plan your time better. The list is literally endless. The biggest example i hear everyday regards health is food intake at work.</div>
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You say "There's nothing healthy to eat at work?" </div>
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<strong>I say.</strong> Create your own food.</div>
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"I dont have time to make my own food"</div>
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<strong>I say.</strong> Create or buy snacks that take little or no time to prepare.</div>
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The 2 negative statements above are easily solved problems that people use as excuses everyday NOT to get in better health and better shape. </div>
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<img height="166" src="http://www.the-ibenefits.com/image-files/almonds.jpg" width="200" /></div>
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Almonds are a perfect snack for 'busy' folk</div>
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<strong>2. Working environment</strong></div>
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We spend 1/3 of our lives at work. Thats actually pretty depressing reading if you hate your job?</div>
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Im not writing this and saying you should quit your job if you dont like it, absolutely not. What im saying is that i find it amazing how people will spend <u>decades</u> of their lives in jobs (and relationships) that sap their energy, soul and purpose in life.</div>
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Im certainly not qualified to give expert advice in this field but i have recently experienced a positive change in my working life. I moved because i wasnt happy. The reasons i wasnt happy could not be changed, so i had to try to make a change to make me love my job again. It worked.</div>
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<strong>Closing thoughts</strong></div>
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Not too long a blog today but i just wanted to briefly share the last phase of my own life/career and try to get some people thinking about their personal and working environments. There are always areas to improve and i believe (in my own opinion from experience) small changes will result in massive positive shifts in other areas in life. Take a look at every area in your life and try to make small changes that will make things better for your family, your relationships, your business, etc. </div>
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Passion requires energy, If your daily routine is zapping your energy then you will have passion for nothing.</div>
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On that deep note, im off!</div>
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Good to be back, share with friends/facebook and lets get the hits back up!</div>
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see ya!</div>
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<strong>Topics coming soon - Intermittent fasting, Resistance Band training, Flipping tractor tyres & revisiting the 10kg in month program!</strong></div>
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nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com10tag:blogger.com,1999:blog-4969431284062476655.post-3814149316707465772012-07-18T16:15:00.004-07:002012-07-18T16:15:50.571-07:00The hierarchy of training Part 1<div dir="ltr" style="text-align: left;" trbidi="on">
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Hey all,</div>
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Ive been writing this blog on/off for the past month thats why i havent written in a while. Not the fact ive been taking it easy with life and being a lazy-ass.</div>
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<img height="235" id="il_fi" src="http://www.umdiewelt.de/photos/718/607/7/34348.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></div>
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Me during the past month or so</div>
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Ive also bought a new puppy (who demands all our spare time) and decided to call time at my current job, but nevertheless... onward and upward.</div>
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If you have ever studied business in your younger days then you would be familiar with Maslow's hierarchy of human needs: physiological, safety, belonging, esteem, self-actualization. Maslow believed that there was an order to human needs for self improvement and personal success. Well, I believe there is an order/system which best suits physical human performance, thats what this blog is all about.<br />
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As always i have inspiration for my writing and this blog is no different. Currently there is a trend in gyms and training. All over the internet im seeing crazy-tough circuits, killer work-outs, etc.<br />
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Great! That is if your fitness levels are excellent and its a particular phase that you're working on. Otherwise, going 'balls-to-wall' every session as your training style in not a good long term strategy *IMO. What happens when you start to burn out? Because you will. Before a rant starts i will get back to my inspiration.<br />
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<i>*IMO (in my opinion) safeguards me from ever being wrong BTW (by the way).</i><br />
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Im seeing young/inexperienced guys doing exercises they have no experience and 'clocked hours' in. i.e Newbies deadlifting 100kg with horrible form. If you see this anywhere in the world, there is somebody responsible for that action. Someone in a position of influence has no real idea of the strengthening process and has pressured the weight/movement on a younger person. It could be an eager trainer or stronger, more experienced friends. The result will be bad injuries and bad experiences in the gym.<br />
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<br />
<img alt="" class="rg_hi uh_hi" data-height="194" data-width="259" height="194" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcSSAoKOpUjnlts3HxweJJ6p6fcKtiWTAMDH-7nGNTuSzbZbaRRR" style="height: 194px; width: 259px;" width="259" /></div>
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Bent spine lifting day at AssholesGym today</div>
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I speak of my own journey with weights here when i say that everytime i thought about 100kg or above in any lift, i shit myself (not literally, that would have been disquisting) but it was a big deal. I'd put the time in, i'd got to that level, i was nervous and showed the iron total respect. I was ready (or not on some occasions), but i had a progressive plan and everytime i arrive at a (close to) max lift, its because i was prepared. Today i'm seeing young boys/grown men with sub standard functional movement, talent, strength and technique regularly (and terribly) hitting these weights. Why? because its cool and 'in'. Punishment is the order of the day and everyone seems up for it... regardless of ability and experience.<br />
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To give a quick example, check out this 'fashionable' circuit:<br />
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Deadlift 100kg x 5<br />
Row 500m<br />
Elevated push ups x 15<br />
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20 minutes AMRAP (that stands for 'as many rounds as possible'). I just made that circuit up in 10 seconds, (you could too) look familiar? Its everywhere you look on the internet. Sure its tough and would make the training mutants roar in approval, but my question is:<br />
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<i>What if your lower back isn't that strong?</i></div>
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<i><br /></i></div>
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<img alt="" class="rg_hi uh_hi" data-height="252" data-width="200" height="252" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQbirGwRN5OKwbrgpBdoQ7WZKhu-LD8n3PxD9oLV-xWFtJooLLwJA" style="height: 252px; width: 200px;" width="200" /></div>
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The training mutants gasp! </div>
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If you have poor core or lower back strength, the above session demands a lot of those areas and is a horrible choice of workout. And thats the problem, people are picking exercises and training systems they have no business attemping; So what im suggesting is that there is an order, a system of physical improvement that needs addressing.</div>
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</div>
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<br />
<b>Q: What should we target first when thinking about our own general fitness goals?</b><br />
<b><br /></b><br />
Answers on a postcard please.<br />
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You all know where i got the idea from (above), here are some classic examples of when people who use the gym are just not quite getting why they are there:</div>
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<i>- Heavy Deadlifting (okay good so far) with a) no warm up/activation (bad), too much weight (bad) and tragically bent spine (so bad).</i></div>
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<i><br /></i></div>
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<i>- Training clients that say "Why are we doing (squats/lunges/deadlifts) again?"</i><br />
<i><br /></i><br />
Because they are effing awesome and your not.</div>
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<i><br /></i></div>
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<i>- Overweight gym users using decline and incline bench variations</i><br />
<i><br /></i><br />
Why worry about muscles you cannot see?</div>
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<i><br /></i></div>
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<i>- Overweight gym users with horrible running form on a flat treadmill setting</i><br />
<i><br /></i><br />
Running is a terrible choice for overweight people to use to lose weight.</div>
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<i>- Guys with massive upper bodies and zero lower body development</i><br />
<i><br /></i><br />
Train your damn legs, its 70% of your total mass!</div>
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<i><br /></i></div>
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<i>- Average ability gym members performing Crossfit training routines (badly)</i><br />
<i><br /></i><br />
You're not talented or conditioned enough for this yet, start smaller.</div>
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<i>- Ladies performing multiple sets of tricep extensions</i><br />
<i><br /></i><br />
Bigger triceps will give you bigger arms if you dont address fat loss.</div>
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<i>- Gym users using the foot setting on the TRX with caved-in core</i><br />
<i><br /></i><br />
Advanced core exercise which are not suitable for people with weak core strength.</div>
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<i><br /></i></div>
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<i>- Guys with terrible posture performing heavy push exercises</i><br />
<i><br /></i><br />
Why build the muscles that are already dominant? thats right becuse you are clueless</div>
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<i>- Gym members flaking out in group exercises classes</i><br />
<i><br /></i><br />
Entered a training system that is too demanded for their ability</div>
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<i><br /></i></div>
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<i>- Gym members with terrible form in Bodypump class</i><br />
<i><br /></i><br />
Have not learned the basic functional movements before deciding on class format.</div>
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<i>and on and on and on it goes...</i></div>
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<i><br /></i></div>
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You should get the picture by now, believe me the list could go on and on into the longest, most boring blog i've ever written. People are getting it wrong.</div>
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<br /></div>
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="213" data-width="232" height="213" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQZsV9MPJBhDbmL1s_pJtINApI3udAfc3Jfe9S2mMknookc9qA9Gw" style="height: 213px; width: 232px;" width="232" /></div>
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Dont be like Homer... get it right</div>
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The weird thing is... If YOU were on this list you either:</div>
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<br /></div>
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a) Wouldn't admit to it</div>
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b) Wouldn't even know you were on it<br />
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So if you do one of the above, please stop today and ask/pay someone to help you through it. It would save me some hair!</div>
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<br /></div>
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Ok, onto the training components. Obviously this is not THE definitive order of how to do things as people have different goals, abilities and physiques. But lets say i had a human lump of clay and i wanted to mould that person into the best version of themselves i could... this is how i would do it.</div>
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<br /></div>
<div style="text-align: justify;">
<b>1. Flexibility (muscle condition)</b></div>
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</div>
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People have (generally) very poor muscle condition, Modern day humans are a totally stressed out, under-nourished and Immobile group. Im always amazed at the lack of flexibility and general co-ordination of basic movements from my initial client gym assessments. Its honestly like some people have been curled up in a box (does this sound like you and your desk job?) for a decade and then decided that they want to be in amazing shape by the *summer. </div>
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<br /></div>
<div style="text-align: justify;">
<i>*BTW its too late for that this year - you should have started in January. Waaah!</i></div>
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<br /></div>
<div style="text-align: justify;">
Instant flexibility just wont happen if you have neglected your body for months and years so there must be an immediate daily strategy towards undoing this from day 1.</div>
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<br /></div>
<div style="text-align: justify;">
<b>Action 1: Stretch every morning and/or evening</b></div>
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<br /></div>
<div style="text-align: justify;">
Only when you begin to address the length and quality of your soft tissue will you be able to start to move and feel better.</div>
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<br /></div>
<div style="text-align: justify;">
<i>...A word on foam rolling, read this </i><br />
<i><br /></i><br />
Final word on flexibility: Im reading/hearing the latest research/info says that stretching is a waste of time. Can i say right here i completely disagree with this. If you have ever worked with clients whose muscles are so tight and movement unco-ordinated - you would know that stretching is the very first stop to improving this and getting some authentic mind body movement connection. So there may be new research out there and it may be true of folk who are already flexible, but i really think its BS.<br />
<i><br /></i></div>
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<b>2. Mobility (joint health)</b><br />
<b><br /></b><br />
For the past 5 years mobility and corrective drills have dominated every warm up in every program i've written. The reason? Because basic (pain free) human movement should be the goal of every person and cornerstone of a well-written program.<br />
<br />
If you have pain on moving joints (e.g) shoulder circles then you really shouldn't continue strenuous exercise until that is dealt with. Pain is a signal that something is wrong and its an early warning of future injury. Listen to the signals and deal with weak areas before moving on. If you have severe shoulder pain and still have a bench press day... honestly you're an idiot. But i forgive you. Sort the shoulder out or your kids will be doing your garden for you when you retire.<br />
<br />
<b>Action 2: Move your body more, circle joints every morning or find a light daily activity that allows freedom of movement (i.e. Swimming, Dance or Yoga)</b><br />
<b><br /></b><br />
You may not like what i'm going to say next but if step 1 and 2 are major issues for you, then seriously reconsider you're next training phase. You should be devoted exclusively to 'improving muscle condition and movement'.<br />
<br />
<div style="text-align: center;">
<span class="Apple-style-span" style="text-decoration: underline;">"You should 100% NOT head straight into a volume based strength program or even a Crossfit style program with these fundamental flaws"</span></div>
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<span class="Apple-style-span" style="text-decoration: underline;"><br /></span></div>
</div>
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</div>
</div>
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</div>
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<strong>3. Primal patterns</strong></div>
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</div>
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Primal patterns are the natural movements of the body. Think <strong><em>Squat, Bend, twist, lunge, push, pull.</em></strong></div>
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</div>
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If you have addressed flexibility and mobility issues you should have pretty decent form on all of the above primal movements. Here are some common issues:<br />
<br />
Toes raised while squatting<br />
Upper body folds forward when squatting<br />
Lack of balance when lunging<br />
No hip extension when lunging and folding forward of torso<br />
half-depth push ups<br />
Limted movement on rotation<br />
<br />
There are a whole host of technqiue flaws to be observed on just these basic movements, and this is something that everyone needs to get right before loading the patterns with extrenal weight.<br />
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<div align="center">
<br /></div>
<div align="center">
<em>"Why do dumbbell lunges when you can bodyweight lunge correctly?"</em></div>
</div>
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It makes absolutely zero sense to do that, but i see it every day.<br />
<br />
<br />
<strong>Action 3: Practise bodyweight movements (in the mirror) everyday as part of your training/movement/lifestyle.</strong><br />
<br />
At the very least, your health and fitness journey should result in you being able to execute these basic movements without pain or flaw. If they aren't - i would suggest you move back a few stages and build your foundation on better movement.</div>
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<br />
Ok im done for now. I know what you're thinking, This training is pretty easy? Dont be fooled by the ability of advanced bodyweight exercises and combinations to severely kick your ass. My recent inclusion in all my clients sessions has been a tabata timing (20s hard, 10s easy x 8) bodyweight for specific movements of each client. apart from being an amazing 'warm up' for strength training, the fitness element is excellent to.<br />
<br />
And thats just 4 minutes... i have 30 minute bodyweight session that could finish an athelete of any level. If you have neglected this effective (and free) form of training, i recommend you start ASAP and reap the benefits.<br />
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<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="183" data-width="275" height="183" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcT0QXS6cMIbMMTxEN5EqIsJKVOFdZBxMTpB6O1DQEAW6W0NntKO" style="height: 183px; width: 275px;" width="275" /></div>
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Martin Rooney uses a heavy bodyweight base in training MMA athletes, you should too!</div>
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<br />
Check out Part 2 of this blog which will cover the remaining components of my training hierarchy<br />
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Share with friends on afcebook if you like this :)</div>
</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com2tag:blogger.com,1999:blog-4969431284062476655.post-31629969176494104082012-06-24T23:51:00.004-07:002012-06-24T23:53:43.611-07:00The return of Warrior Cardio: Weeks 6 & 7<div dir="ltr" style="text-align: left;" trbidi="on">
Hey all,<br />
<br />
I realised that i completely forgot to document week 6 but in all honesty thats exactly the reason why i decided to take the week off. The weeks were blending into each other and i was starting to amble through sessions in weeks 5&6.<br />
<br />
My week off consisted of some light rowing, stretching, practising barefoot running on the woodway (im starting to like it), did a full body weights session on friday, got massage and chilled out by my pool. The definite goal for the week was to be 100% up for the start of week 7 so i did very little on the weekend and eat as much good food as possible without overeating.<br />
<br />
On the nutrition side, i dabbled with the velocity diet (all shakes), not 100% but atleast 85-90% and dropped what i needed to drop to get my head back on again.<br />
<br />
<b><span class="Apple-style-span" style="color: white;">Inbody results 19/6</span></b><br />
<span class="Apple-style-span" style="color: white;"><br /></span><br />
<span class="Apple-style-span" style="color: white;">weight - 79.6</span><br />
<span class="Apple-style-span" style="color: white;">muscle - 41.9</span><br />
<span class="Apple-style-span" style="color: white;">fat - 7.9</span><br />
<span class="Apple-style-span" style="color: white;">Bfat % - 10.4</span><br />
<span class="Apple-style-span" style="color: white;"><br /></span><br />
<span class="Apple-style-span" style="color: white;">Goals, definitely need to get this back down towards 75kg asap. Change of eating to lower carb and less frequent meals. I plan the last 3 weeks (10, 11 and 12) to be all-out fat loss so still have some time to adjust to lower calorie eating.</span><br />
<span class="Apple-style-span" style="color: white;"><br /></span><br />
<b><span class="Apple-style-span" style="color: white;">Day 1</span></b><br />
<span class="Apple-style-span" style="color: white;"><br /></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; font-family: arial, sans-serif; font-size: 14px;"><span class="Apple-style-span" style="color: white;">Good to be back on the plan, I feel bigger and leaner thanks to a good week off and a cheeky attempt at the velocity diet (shakes only). Bought usana cappuccino flavored meal replacements and they are the best tasting supp I've ever had. Will keep using for sure.<br /><br />Day 1 was hurricane training just like one of the previous weeks, it's tou but fair, push ups, crunches and sprints x 9.<br /><br />The warm ups although excellent and much needed, I must admit have become very boring for me. I know find myself creating my own and stick loosely to the original system. It's the one fault I can think of about the program - but who am I to tell MR what's right or wrong, it's just an opinion. I put in some light rowing, Bulgarian bag, skipping and still take 30minutes + to prep so I like that aspect of it.<br /><br />Swiss ball plank circuit was ok, I have added 50 reps of an abdominal exercise from now on (summer round the corner) so today was ab wheel outs. I'm working on my barefoot running so finishing every session with 5 minutes forefoot running style on the woodway with my vibrams. Nothing crazy but this should help lean my legs out.<br /><br />In addition to WC I am currently doing the 100 rep calf challenge daily (t nation) and my own 402 squat program on off-days, both are working really well and will hit them over the next month and see the difference in my lower body. All good so far, looking to get visually leaner in the next 10-14 days while maintaining Bodyweight.<br /><br />Finally, I started using </span><a href="http://tracker.dailyburn.com/" target="_blank"><span class="Apple-style-span" style="color: white;">tracker.dailyburn.com</span></a><span class="Apple-style-span" style="color: white;"> - this is awesome for those who don't count calories, this does it for you. It's amazing how much more we eat than we think. For me, it's the next step in get super lean. In only 2 days it's changed my mind on a few choices and opened my eyes to the quantities of food I eat. Try it out.</span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><b><span class="Apple-style-span" style="color: white;">Day 2</span></b></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">Ive really started to ditch the full warm ups now as i have found that i can use this time to get in extra cardio/fat loss work that i don't feel like doing after the sessions. i'm starting to run intervals and all good so far. also im using bulgarian bag and some light overhead squats along with some of the warrior cardio prep stuff. honestly, 2 alternating warm ups just got super boring for me. I hate to go against MR's program but i do feel this area could be improved. just my own thought, possibly change every 4 weeks? </span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">The metabolic work was a beast called 'the doubler', double your reps on 4 exercises (bench, chins, dips, push ups) - i tried 4, 8, 16, 32 and got caught out out the 32 push ups! tough stuff</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">Shoulder circuit was great for rotator cuff work.</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">Core training was side plank sequence and ive added in 50 hanging leg raises for extra ab work.</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><b><span class="Apple-style-span" style="color: white;">Day 3</span></b></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">metabolic work was a lower body DB complex (deads, hammer curl, snatch, squat, lunge) - what a beast! did 3 sets because i loved it, hr was up to 165bpm using the 16kg DBs.</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">tabata jumps squats... yeah you know how thatll feel.</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">6 rounds of bag drags with 40kg of bulgarian bag on the bag, pulled with a trx. honestly its the worst feeling, best pump i have had in my quads for a while. they were so pumped there was a sting! great exercises and will defo use this again for conditioning. </span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">core work was elevated side plank which i added some cable crunch and lower back extensions.</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">all in all a good training week, i'm eating a lot of good calories (probably too much for my goals) so my weight has gone up with the additional 3x squat sessions per week. next week is going to be more carb controlled as i don't want to move away from the original goal of the program which i fat loss. I'm surprised that this program has increased my muscular weight as much as it has. Although the reason for this is obviously my consistently large eating over 2500 cals per day, 200g+ from protein. Great of course but sometimes overeating when there is no real need. easy area to improve on.</span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;"><br /></span></span></span><br />
<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><span class="Apple-style-span" style="color: white;">More updates next week</span></span></span><br />
<span class="Apple-style-span" style="color: #222222; font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><br /></span></span><br />
<span class="Apple-style-span" style="color: #222222; font-family: arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 14px;"><br /></span></span></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-73300741382824453102012-06-04T19:10:00.004-07:002012-06-04T19:10:50.457-07:00Warrior Cardio: Week 5<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>
Week 5 </b></div>
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<br /></div>
<div style="text-align: justify;">
Decided after last week that this week IS strict diet week! Really need to take the body fat levels down a level, results are consistent but my eating is a little loose. Also bought a pre workout supplement (musclepharm assault) in the hope it will shake off my training lethargy from last week. I've been adding rowing and Bulgarian bag work to fire up my body ready for training, also it's 10 or so minutes cardio work while fresh. </div>
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<br /></div>
<div style="text-align: justify;">
Day 1 - really starting to enjoy warming up, my body is feeling the benefits and I'm actually spending more time on it. Warm up used to represent a full but yet rushed activity for me, WC has made me appreciate the preparation process more. Ive mentioned previously its a sign of a great program that you feel better as its going along, not worse.</div>
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<br /></div>
<div style="text-align: justify;">
Today was hurricane category 3 - barbell combinations with sprints, 3x3 rounds that was pretty challenging at the end but excellent at the same time. Core training was regular series, which has improved a lot. great session, really felt the assault supplement and didn't feel the heaviness I'd recently felt.</div>
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<b><br /></b></div>
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Day 2 - involved some upper body dumbell circuit called the gauntlet. 6 exercises, 6 reps each with the weights increasing each round until it made sense to stop. Due to the tricep extension i stopped at 14kg, which is a decent weight, i think without that exercise you could go much higher so i may change it around if it comes around again.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
the pull up series is tough but excellent for upper body development, 5 pull ups variations back to back for max reps. Felt weak around the elbow (potentially from my earlier training program this year) but managed about 5-6 reps on each for 2 rounds. Felt pretty pumped after this combination.</div>
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<div style="text-align: justify;">
The program is now turning into one i would normally use (more resistance, complex style), with slight differences. In my opinion moderate to heavy weighted circuits/complexes beat everything in the gym for overall training goals - so its a great fit for my training preferences.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
core training was the push up plank series, which felt so much better. really have found the plank series to be beneficial and challenging. my previous thoughts on the plank was that its too easy - adding variety and accumulative fatigue in the series really does make it a valid reason to put planks into your training whatever your level.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Day 3 - The metabolic conditioning was the tabata protocol, 2 circuits of lunger and squatter Bodyweight movements. Simple, effective and tough assuming you work hard. I'm currently working at 80% for some reason. Not fully feeling back to my best. But progressing every week and I still perform a high level so generally happy with the effort. I improvised on the prowler sprints with a boxing bag across the gym floor, weighed down with a 23kg Bulgarian bag. After 2 sets you realize why prowlers are so infrequently used! What an attack on my legs and lungs. It's a great way to finish a session - short, sharp and highly metabolic. </div>
</div>
<div style="text-align: justify;">
<br /></div>
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I have decided to take a full week of training after next week (half way), I really benefitted from a deload training week last time around and I think a strict dieting week and lots of recovery work could be the ticket for a great second half to the program. Just feeling the sprints a little which has confirmed this decision. My weight loss has stalled, which is another indicator that something needs to change.</div>
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<br /></div>
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ive included a seperate squat program i created called squat402 (you do 402 squats per week), it took me a while to make up that name! im doing this after the sessions or on my off days. my deadlift is far more tuned in than the squat and i recently noticed that i can bench press more than i can "comfortably" squat! thats wrong on so many levels, thus i created a program to alter this - so will run alongside WC and will probably blog on it after completion. If it doesn't work then i will deny i ever wrote it. </div>
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see you for week 6</div>
</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-66501434449011524522012-05-25T16:53:00.001-07:002012-05-25T16:53:06.804-07:00Warrior Cardio: Week 4<div dir="ltr" style="text-align: left;" trbidi="on">
Having just completed the first month of WC program, im feeling ok. I still ache a little from time to time (although i feel a little better every saturday weigh in day). I did everything ok this. My workouts were ok, my diet was ok, my energy was ok - but check out my results:<br />
<br />
Weight: 75.6 (-0.8) <i>-5.0kg overall</i><br />
Muscle: 39.8 (+0.5) -<i>0.8 overall</i><br />
Fat: 7.0 (-1.4) -<i>3.5 overall</i><br />
Bodyfat % - 9.2 (-1.8) <i>-3.5 overall</i><br />
<i><br /></i><br />
So my average week in my head was my best week on paper? hmmmm. This is often the case with people on a fitness program, even a trainer like myself - we want instant results, instant feeling, instant gratification - but in reality consistency will get the best result. I assume now that my body is in some sort of 'snowball effect' where the fat loss is concerned and i just need to stick with the basics of of the program to keep acheiving favourable results.<br />
<br />
A few things aside the training helped this week. A slightly less busy workload allowed me to rest more during the afternoons and i stretched a little in the evenings. Also purchasing ear plugs has improved my sleep - which is massive in terms of proper recovery. I also proved that i can survive on just 1 double espresso in the mornings! my coffee drinking was getting a little excessive so thats got to help my overall health a little, also focused more on water intake. All the above are positive steps towards better health and i feel they helped.<br />
<br />
<b>Targets this week:</b><br />
<br />
- Better training intensity<br />
- Continue sleeping pattern<br />
- Stretch at every opportunity<br />
- No bread or fruit<br />
<br />
<i>I hardly eat bread and fruit but recently its been creeping back in. I buy evening bread (german, high protein) which is gret but i just want some rules for 7 days to continue the fat loss.</i><br />
<i><br /></i><br />
No Targets for the stats, the above list should take care of that. My next goal is to be 74kg (lose another 1.6kg of bodyfat), feeling strong, fit and healthy at the end of week 6 (Saturday 9th June).<br />
<br />
<b>The training</b><br />
<b><br /></b><br />
Day 1 - hurricane cat 2 sprints with bodyweight exercises. I like these a lot, you can create any number of combinations and they are great finishers for clients. Im using the woodway curve because its far better than a standard treadmill, in my opinion.<br />
<br />
core training was an elevated side plank series, which was a great addition and added lots of new exercises that are effective.<br />
<br />
Day 2 - 10 exercise barbell complex = urgh! Yes 6 reps each for 10 exercises without putting the bar down, i used 25 kg (which isnt a lot, but it was enough for me to start). i love the idea of complexes but doing them is horrible.<br />
<br />
core training was due to be partner drills, but as i train alone (dont be sad for me, i choose that option 99% of the time) i looked at the required drills and created the following:<br />
<br />
- Kettlebell double crunch<br />
- Kettlebell russian twists<br />
- dragon flag<br />
- windscreen wipers<br />
- wall ball throws<br />
<br />
its wasnt perfect but it felt good enough.<br />
<br />
Day 3 - Strongman circuit. Loved it. Again i had to improvise:<br />
<br />
- Farmers walks<br />
- standing rope pull (rope machine)<br />
- bulgarian bag spins<br />
- heavy bag prowler push<br />
- Bulgarian bag snatch<br />
<br />
Core training was a kettlebell plank sequence and barbell rollouts, which again i enjoyed as it made me perform exercises i dont do often. I think thats the outstanding aspect of this program for me so far, the variety - im excited to find out whats next - and thats a sign of a great program i think. excitement rather than dread!<br />
<br />
Breifly looking at next week i saw olympic lifts combined with sprints, deadlifts and a pull up series! Time to step it up a gear :)<br />
<br />
<br /></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-66068387893292000292012-05-23T17:47:00.001-07:002012-05-23T17:47:08.390-07:00Warrior Cardio: Week 3<div dir="ltr" style="text-align: left;" trbidi="on">
Hey all,<br />
<br />
another great week completed on the warrior cardio program, here are my results so far:<br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight="">
<br />
</inbody><br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight="">weight: 76.4 (-4.2)</inbody><br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight="">muscle: 39.3 (-1.3)</inbody><br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight="">fat: 8.4 (1.9)</inbody><br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight="">bf%: 11% (-1.7%)</inbody><br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight=""><br />Pretty decent numbers so far, im really happy. However my diet has been a little loose and can be tightened up a little so this week i will be adopting a green faces/paleo approach and my 'cheats' will be clean carb sources post training. I will only cover this for a week and it should keep the fat loss results rolling.<br />
<br />
<br /><b>Week 3</b> was a little bit tougher due to the fact i did a bulgarian bag cert the weekend previous which i still felt on the thursday! we definately all dropped bodyfat after 2 amazing yet tough days.<br />
<br /><i>
For some strange reason i decided that once i hit 74kg on this training program i would shave my head and grow out my beard. This (strangely) has always helped me focus more on my training! weird maybe, but it works for me - it looks like its gonna happen soon. A shaved head (to me) represents an attitude and focus to get fit and lean - i think this program will ultimately take me close to 70kg but having improved in all areas, so i'm not really bothered what the scale says. As long i look good, feel good and perform well - who cares?</i><br />
<br />
<br />
Having come off a brutal weekend Bulgarian bag course at the weekend, I needed the sensible layout of WC. This is where the program comes into its own. It really focuses on improvement and movement first. The side effect is fat loss and I also don't have the raging appetite that comes with the usual heavy resistance work.
Day 1 was sprints, hurricane category 2 and it was a noticeable change in gear from cat 1. What I love also is that every single movement seems to target core which I think we are all guilty of half-assing?
full body complex on day 2 - love it. Didn't feel as strong as I thought I would but body still feeling the weekend torture... The goal for this week is just getting through the sessions and rest well on the weekend.
On day 3 the metabolic conditioning section was a 'fighter circuit' of:<br />
<br />
power punches<br />
sprawls<br />
knees<br />
kneeling punches on bag<br />
kicks<br />
<br />
i did this 'UFC' style (5minute rounds with 1 minute rest) for 4 rounds, loved the variety - really found that 5x1min exercises is tough without being boring and you can do this with any form of exercise. loved it and will keep this form of finisher for myself and my clients.<br />
<br />
Not really looked at week 4 yet but im guessing there will be slight progressions on the core series and sprints. New complexes and circuits to challenge me. This program has inspired to create my own 12 week system, its really is a fantastic way to focus on training and something (structured and progressive training plan) that most gym users don't adopt.<br /><br />
</inbody><br />
I plan to be another kg of bodyfat down by next update.<br />
<br />
<inbody (-1.3kg)="" (-1.7%)="" (-1.9kg)="" (-4.2kg)="" 11.0%="" 19="" 39.3="" 5="" 76.4="" 8.4="" body="" br="" fat="" muscle="" results="" weight="">3 weeks down, 9 to go!</inbody></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-65584226264134217982012-05-16T22:27:00.002-07:002012-05-16T22:31:41.011-07:00Warrior cardio: week 2<div dir="ltr" style="text-align: left;" trbidi="on">
Hey all,
Week 2 of warrior cardio was similar to week one but with some changes of complexes (lower body) and a cool power circuit to finish the week off.<br />
<br />
The issue of repetition of key exercises is something that comes up a lot in my job as a pt. how do you educate those people who want something different all the time? Well chopping and changing frequently means you won't get good at anything. There are 2 warm ups in WC for example that alternate throughout the whole 12 week program, some would consider this as boring or repetitive. But why over complicate things? 2 separate preparation phases that cover everything you need to get ready for the metabolic demands of training - sounds ideal to me.<br />
<br />
I'm really seeing the benefits of the hip and core drills after week 2. It's really important to focus on the warm up, I still catch myself rushing through drills to get to he 'fun' stuff - this is something I'm trying to get better. I'm really trying to improve on the technique and speed of these exercises and it makes a huge difference to the whole session.
I'm continuing with my 2 rows per week which is going ok so far. Just 14 minutes a week so nothing too taxing.<br />
<br />
This week I had to perform a Zercher complex for lower body which was bloody painful but I bossed through it and felt good about that. I'm liking that the plan has exercises I haven't done in a while and my body is really feeling the new movements. The power circuit also had me using the heavy bag and TRX rip trainer (substitute for real sledgehammer) so its always cool to mix things up.<br />
<br />
Unfortunately, my polar stopped working this week so I have no data but the workouts felt much the same as week 1, approx 500 calories per hour with a definite feel of improving work rather than brutal work - for me right now this is a massive plus as my last training phase was far too long and too intense. My body is still feeling the aches and pains!<br />
<br />
I fully expect this program to right the wrongs of the last one :)
I missed my Saturday morning weigh in as I was taking a Bulgarian bag certification over the weekend, will return with a week 3 update, the results should be consistent as my diet has been 90% great and I feel the training is going well. I'm visibly down again and my legs are feeling looser then last week.</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-10558096880203039582012-05-15T15:48:00.000-07:002012-05-15T15:48:24.831-07:00Food Vs Food-like products<div dir="ltr" style="text-align: left;" trbidi="on">
Hi all,<br />
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<br /></div>
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First let me thank everyone who reads the blog. Im really grateful that you take the time (i try to keep it short) to read this and even more so to share it to your friends/family across the world. looking at the stats, the blog is reaching about 20 different countries now - which to me is an amazing compliment and makes me continue to draft ideas that may interest people.</div>
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<br /></div>
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Not being happy with 20 countries and the numerous language barriers i have added a translation function (top right of the blog page) so if you have an old Ecuadorian granny who would be interested in reading some kick-ass, sometimes chuckle-worthy health/training and fitness information then send her my blog which is now available in Spanish as well as 49 other languages. Again, this amazes me.</div>
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<br /></div>
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Todays blog is about food (nom nom nom). I cant take the plaudits for this title/idea as I have proudly pinched the term from (now an ex Client) JD who has moved back to Hong Kong. BTW, JD's trainer in Hong Kong was amazed at how much leaner (22% to 12%) AND stronger (all major lifts at good gym standards) he had gotten. Thats what you get when you get good instruction/direction with excellent client application - it just cant happen any other way. Most of all i will miss our 'in-between set" chats on 'Curb your enthusiasm' and JD's amazing impressions of the Cast! Very funny.</div>
<br />
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="183" data-width="275" height="183" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcSBNWm8yHDDjAOJqGdhIY-AefP0ZKJb_telUjQIKHIn9eZjIDAqmQ" style="height: 183px; width: 275px;" width="275" /></div>
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If you dont know Curb, this picture really captures the show</div>
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<br />
<strong>Ok, Are you eating food or are you eating food like products?</strong></div>
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<br />
Have you ever thought about it like that? Take a walk around the supermarket and you will see a wide variety of tempting crap with attractive packaging that is designed by companies to entice </div>
<div style="text-align: justify;">
sugar-craving humans - How else could you sell something that will:</div>
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<br /></div>
<div style="text-align: justify;">
1) Make you fat</div>
<div style="text-align: justify;">
2) leaving you wanting more</div>
<div style="text-align: justify;">
2) probably contribute to an early death</div>
<div style="text-align: justify;">
<br />
oh yeah... but it tastes soooooooo good! <em>sold to the lady with the outrageous cankles!</em></div>
<div style="text-align: justify;">
<br /><em>On a side note: I was watching Dr Oz the other day (great show, really informative) and some lady wrote in about her 'generic cankle issue'. Dr Oz being a nice guy went through all the possible reasons and while it was interesting and informative i couldnt help think he was lying through his teeth.</em></div>
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<br /></div>
<div style="text-align: justify;">
Why? Because if she was in a gym environment and she went through an assessment - a real straight talking human being/honest trainer would have said:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<em>"I hate to break the news but you're approximately 40% bodyfat, which is morbidly obese"</em></div>
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<br />
<img alt="" class="rg_hi uh_hi" data-height="195" data-width="259" height="195" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcT_4VFBkBqFj6kohCATDcTuQYL1OJ77BRKeucRZiB0wneag8CWu" style="height: 195px; width: 259px;" width="259" /><br />
I think Dr Oz ducked out of telling that woman the obvious, uncomfortable truth<br />
</div>
<div style="text-align: justify;">
The problem is that she and her family have terrible daily habits and they need to be addressed. Of course saying this would have been unpopular, but why? Why are people so defensive against the obvious? Real friends stab you in the front not the back. If somebody you know is 35-40%+ bodyfat, they may look "great" to you (although i dont believe that) but advise them that its not healthy to be that overweight, its actually dangerous - and its mostly down to greed and inactivity. </div>
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<br /></div>
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="201" data-width="251" height="201" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcTmXQQ0aG4MLjGF8IrVeAiTHOJDw0HU-UxDv7aN-mZRqWC2bQfM" style="height: 201px; width: 251px;" width="251" /></div>
<div style="text-align: center;">
Not a good look</div>
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<br /></div>
<div style="text-align: justify;">
Anyway... Here are some of the things im seeing recently.</div>
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<br /></div>
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<strong><u>Real food vs Food-like alternatives</u></strong></div>
<br />
<div style="text-align: justify;">
<strong>Chicken and Rice (Known as Chicken Rice)</strong></div>
<div style="text-align: justify;">
<br />If you have ever been to Asia, almost every local lives on Chicken Rice, they love it so much that they name food stalls "Chicken Rice" after the famous dish (I would have loved to have been at that business name brainstorming session).</div>
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<br /></div>
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="194" data-width="259" height="194" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcTbw5W_8P4s5wQsBM2pu7ervItJBZPeaivkU0tYA6eWb8_8JVoa" style="height: 194px; width: 259px;" width="259" /></div>
<div style="text-align: center;">
"Guys, what do you think of name Chicken rice? Brilliant. Job done. Lunch anyone?"</div>
<br />
<br />
Real chicken looks like this...<br />
<br />
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<img alt="" class="rg_hi uh_hi" data-height="192" data-width="263" height="192" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcTNfX3BmWa6I581lhlFnfoTYlCWte-h0enZWALuT7nSP6p3UG6qKA" style="height: 192px; width: 263px;" width="263" /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
Food-like alternative chicken looks like this....</div>
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<br /></div>
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<img alt="" class="rg_hi uh_hi" data-height="183" data-width="276" height="183" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcSjI1G9xHNolC4LUVc_SknZ8UKEc8rk_h9xIR0wfxIW932talUgSA" style="height: 183px; width: 276px;" width="276" /></div>
<div style="text-align: center;">
Katsu curry with debatable chicken</div>
<div style="text-align: justify;">
<strong>Rice</strong> is a real food. However, continually eating white rice which has a GI scale of 65+ (with sauces and not burning it off) is a total disaster for your waistline. Eating rice 3 x day as a staple food in my opinion is crazy but i understand in this part of the world its an economical decision for some local people. However i will add that meat and veggies are cheap to buy locally so no excuses really. Brown rice will always be more expensive than white, If you have the money its just a question of how much you value your health. If you have a half-decent paid job and are eating rice 3xday you're not really given yourself any chnace to get leaner.</div>
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<br /> </div>
<div style="text-align: center;">
<strong><u>Real beverages Vs food-like drinks</u></strong></div>
<br />
One of the 10 original Precision Nutrition rules states:<br />
<br />
<div style="text-align: center;">
<em>"Do not consume liquids with more than 0 calories"</em></div>
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</div>
<div style="text-align: justify;">
That only leaves water, herbal teas and black coffee. Unfortunately for all you guys who think thats boring, you may struggle to get in great shape by guzzling down sugar-laden drinks as your only form of liquid. Keep it simple when it comes to liquid, the more water than better. Its not box office, Its not a white chocolate frappacino but its essential to your health and body composition goals.</div>
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<br /></div>
<div style="text-align: justify;">
<strong>Water Vs Vitamin water</strong></div>
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</div>
<div style="text-align: justify;">
I hate to upset avid followers of the 'super healthy' sugar... (cough cough) i mean Vitamin water. To say its delicious and nutritious is mis-leading. Apparently, they have actually altered the serving size to make it look like there is less sugar in a bottle. well it's 22.5g for 500ml which is moderate/low for these kind of drinks but its still 22.5g of sugar that you could probably do without if your trying to lose fat. Not working intensily and drinking these to 'fuel' your sessions may be an easy way to see results?</div>
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<br /></div>
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<img alt="" class="rg_hi uh_hi" data-height="224" data-width="224" height="224" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcTNyqp99UbtQNvxwxSPouYKBVRsO0_-sH_oTR4Vz8BlS4GnOAqmsQ" style="height: 224px; width: 224px;" width="224" /></div>
<div style="text-align: center;">
Just one example of popular 'sugar water' products</div>
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</div>
<div style="text-align: justify;">
You cant go wrong with water. Its not that sexy but its probably the cheapest and best thing you could add to your day. </div>
<div style="text-align: justify;">
<br />
</div>
<div style="text-align: justify;">
<strong>Americano Vs Frappacino</strong></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
Coffee shops are horrible places. Yeah, they are cool and they make you feel trendy/cool and like a cast member from 'friends' when you're there but they are minefields for poor nutritional decisions . Im not here to spoilt the coffee movement, far from it. I love coffee. <i>(I actually have a Nespresso machine at home so i can hit a beautiful double espresso with touch of cinnamon every morning at 0530am before work...Wow!). </i>My point is the high street coffee shops are 95% crappy foods to eat if you wanna be lean. Cakes, muffins, doughnuts, breads, sandwiches, etc. Also, the drink options (apart from herbal teas and straight coffees) are highly calorific and should be avoided. Some of the choices should simply be labelled as dessert.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="249" data-width="202" height="249" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQUOstZardW1tUcZr8Zg8CW5RNA3ynwcK7t6TbXV5fnplH71vMg" style="height: 249px; width: 202px;" width="202" /></div>
<div style="text-align: center;">
Thats not coffee love, its a liquid cake!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<i>"In my opinion, the modern day coffee shop culture is one major factor that is keeping people fat"</i></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
<b>Young coconut Vs canned young coconut</b></div>
<div style="text-align: justify;">
<br />
After taking advice from a client on the benefits of young coconut water i have started to try to add them to my weekly shop. If you haven't heard of the benefits, they:</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
- Full of Minerals, vitamins, Amino acids and Antioxidants</div>
<div style="text-align: justify;">
- Addresses Urinary disorders</div>
<div style="text-align: justify;">
- Maintains electrolyte balance</div>
<div style="text-align: justify;">
- Breaks kidney stones</div>
<div style="text-align: justify;">
- Used as blood plasma substitute</div>
<div style="text-align: justify;">
- Kills intestinal worms</div>
<div style="text-align: justify;">
- Anti bacterial</div>
<div style="text-align: justify;">
- Can help overcome nausea or vomiting</div>
<div style="text-align: justify;">
<br />
Sounds like a can of bleach doesn't it? But it tastes amazing and cosy 60p for one.<br />
</div>
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="259" data-width="194" height="259" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQP-0Mmr5IR90zOCrd9ptRkRUDyhOvEOPe1rktWArx98Z57V6hr" style="height: 259px; width: 194px;" width="194" /></div>
<div style="text-align: center;">
My new lucozade</div>
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This is good, but modern day businesses have turned a perfectly healthy and natural drink into a sugar laden "health" drink.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<img alt="" class="rg_hi uh_hi" data-height="194" data-width="259" height="194" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcTu0o3E13kg9pKBwmbtljqpLUZ9kJWZ2QlPSCzdJMa4OQOHzO83" style="height: 194px; width: 259px;" width="259" /></div>
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The can i loooked at in the shops had 20g extra sugar</div>
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<strong>Green tea Vs Canned green tea</strong></div>
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exactly the same deal here. Ive been tempted at times to get one of these healthy 'thirst quenchers', but take one look at the side of the can and the 25g sugar always makes me put it back down. Canned green tea is like real green tea only cold, full of additives and full of sugar. What a 'sweet' deal (pun intended). Seriously, what are you thinking? buy 25 bags of organic green tea for $5 (which is far cheaper than the cans) and save money as well as sugar and unwanted calories. just don't go there - they actually taste rubbish.</div>
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<img alt="" class="rg_hi uh_hi" data-height="183" data-width="275" height="183" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcQraMch062da2_zdsB4KseyvvE1bMv_v0tdWrPL1GqesyGciPCR" style="height: 183px; width: 275px;" width="275" /></div>
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Its boring as hell but really good for you</div>
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If you don't like the taste of green tea... grow up!</div>
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<br />Only joking (slightly), add a slice of lemon or try the numerous flavours they now have. If you still don't like it then i cant help you. Its like saying you don't like green veggies. Tough, you gotta learn to find a way to like them or you're gonna always reach for the bread to fill up your plate. In terms of getting body composition improvements, its an easy choice really.</div>
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<strong>Conclusion</strong></div>
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Need to stop as this could go on, I found lots of different food vs food like situations out there in the local stores and some of them are just shocking. Its really sad when i see an adults shopping basket choc-full of shitty food-like items, fizzy, sugary drinks as i know they are taking that garbage home to their kids and breeding another generation of malnutritioned youngsters. I must say my local chinese supermarket seem to be world champions at food-like products. I only go in there for wtaer, almonds, eggs, chicken and green veggies. Which is really only what you would need.</div>
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Any other examples of food Vs food-like? Feel free to comment and start a discussion, i want this blog to become more interactive. Let me know what you think.<br />
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<strong>and finally...</strong><br />
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<strong><img alt="" class="rg_hi uh_hi" data-height="170" data-width="296" height="170" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcR3-bU19XDJgOT7xdMameAtsHPLgxClIGhUc10Vdy0HQ2u40Y7hEg" style="height: 170px; width: 296px;" width="296" /></strong></div>
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What has the world come to?</div>
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Flavoured tofu + fake turkey pizza, thats the fakest item i could find.</div>
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Please help spread the word and Share with your social network friends :)<br />
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<br /></div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com2tag:blogger.com,1999:blog-4969431284062476655.post-84178829931812001192012-05-08T00:23:00.001-07:002012-05-08T00:23:02.182-07:00hey guys, im reposting some older blogs that didnt seem to get as many hits as usual. Let me know what you think of them. Check out this short blog on 'organic stretching' <br /><br /><a href="http://ping.fm/V87Tu">http://ping.fm/V87Tu</a>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-24048403896178207042012-05-05T03:13:00.001-07:002012-05-05T03:13:59.063-07:00Check out my new blog on <a href="http://ping.fm/AnOyH">http://ping.fm/AnOyH</a>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com0tag:blogger.com,1999:blog-4969431284062476655.post-79826273960406666712012-05-05T03:10:00.001-07:002012-05-06T16:27:22.467-07:00warrior cardio: Week 1<div dir="ltr" style="text-align: left;" trbidi="on">
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Hi all, I started my 'warrior cardio' training this week and decided to update a weekly blog about the 12 week journey and provide a rolling book review along the way. Here are my stats on starting the program: </div>
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<u>Body composition results 30/4</u><br />
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Weight - 80.6kg</div>
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Muscle mass - 40.6kg</div>
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Fat mass - 9.7kg (12%)</div>
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<i>Results taken every saturday morning via Inbody, which gives consistent readings but can be affected day-to-day by increased/decreased Glycogen storage, showing muscle mass fluctuation in short time.</i><br />
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<u>Heart rate results per session</u><br />
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Zone 1 - 108-124<br />
Zone 2 - 125-142<br />
Zone 3 - 143 - 166<br />
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<strong>Session 1 - 30/4</strong><br />
Duration - 1:05<br />
Zones - 3-01:12 / 2-04:19 / 1-33:31<br />
Calories - 418<br />
% Calories fat burn - 39%<br />
Average Heart rate - 96<br />
Maximal Heart rate - 149<br />
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<strong>Session 2 - 2/5</strong><br />
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Duration - 1:13<br />
Zones - 3-02:25 / 2-03:41 / 1-33:07<br />
Calories - 478<br />
% Calories fat burn - 37%<br />
Average Heart rate - 97<br />
Maximal Heart rate - 160<br />
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<em>Added 4 minute concept 2 row at 1032m</em><br />
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<strong>Session 3 - 4/5</strong><br />
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Duration - 1:27<br />
Zones - 3-09:06 / 2-12;51 / 1-47:30<br />
Calories - 817*<br />
% Calories fat burn - 28%<br />
Average Heart rate - 109<br />
Maximal Heart rate - 157<br />
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<em>*Added 10 minute concept 2 row at 2460m to begin session and 3 x 20s sprints between each barbell complex. Notice how much the calorie burn increases?</em><br />
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Anytime Martin Rooney puts an article, training plan, book, etc out I listen. He is the king of keeping things simple and that's a massive compliment in an industry losing its mind in the maze of crappy gadgets and ineffective training styles. So you could say that when my warrior cardio book arrived on april 19 I was mildly ecstatic. I read the book and loved the simple, direct language and instruction. This is a guy who commands the respect and audience of some of the best mma fighters in the world and reading this book makes you feel 'inside the walls' with them. </div>
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<span class="Apple-style-span" style="color: #333333; font-family: Calibri, Arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="font-size: 14px; line-height: 20px;"><img alt="" class="rg_hi uh_hi" data-height="254" data-width="198" height="254" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQC0h-cTkkjo4GEPkv7RVmxHTR2WriVF5M4f7nt0AuTr2vzbgAw0w" style="height: 254px; width: 198px;" width="198" /></span></span></div>
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<span style="color: #333333; font-family: Calibri;">Great book, hi</span></div>
<span class="Apple-style-span" style="color: #333333; font-family: Calibri, Arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="font-size: 14px; line-height: 20px;"></span></span><br />
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The first glaringly obvious thing I noticed doing the sessions was how much I had been overdoing it on the volume and intensity in my training. I was simply doing too much hard work and my body (pretty fit and battle hard) was about to rebel against me again. It's like warrior cardio came at exactly the right time for me. </div>
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Firstly, I look at Rooney and his athletes and that is how I want to a) look and 2) perform. The apple doesn't fall far from the tree! I'm a big believer in walking the walk and talking the talk. <i>What I mean by this is that I see countless guys getting it wrong in the gym, training like bodybuilders but do not have the goal to look like competitive bodybuilders. For bodybuilding to work you really need to have a strict diet and lifestyle which most normal clients struggle with. This usually results in the big muscles/big waist scenario. But I digress... </i></div>
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Secondly, I'm looking at the exercises and illustrations and it's a whole bunch of different movements/combinations which are always cool and exciting to do. I love introducing new exercises in the gym. Occasionally I see someone doing something cool and I like to pinch it for a rainy day. Over the next 12 weeks I'm gonna be a wet dream for anybody looking for new stuff! So im down from 6 hours training a week to just over 3 and only 60 minutes of that is moderate to intense. The preparation phases of each workout are lasting 35-40 minutes and that feels great. I'm working the hips and core like never before and have been getting back into daily rolling and stretching as prescribed by the book. Rooney really is a master when it comes to programming. I think modern gym culture of 'slamming it' is stupid. This program I can tell already Is going to put me in amazing shape for whatever comes next - that's the hallmark of a great program. </div>
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"smart programming will manage fatigue not accumulate it" </div>
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Eric Cressey </div>
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Gunning it every single session will get results, no doubt. But it will quickly become a dead end that will require that you stop and slowly make your way back to where you came from. Warrior cardio is all about strengthening the body from the core outwards.</div>
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<img alt="" class="rg_hi uh_hi" data-height="276" data-width="183" height="276" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcSUiHuwayjaUmQfsNJm7i0ZZdMP-2wcXQawhXuEDJ954WVMcf_v" style="height: 276px; width: 183px;" width="183" /></div>
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Proper recovery must follow hard work</div>
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After the first session I could feel my hips, obliques, lower back cramping from the new muscle activation/movements - its not like i hadn't done this stuff before but certainly not as long or with as much focus.. The plank series (planks were super lame to me last week) are awesome. Now I'm kicking my own and my clients' asses with new combinations that feel great. Simple And effective. What I loved about the exercises this week is that they were totally relevant and applicable to all of my clients. The plank and hip series a now embedded in my preparation phases for several clients, they felt great and I am happy to pass them on. Generally a Great week, felt some muscle stiffness through the new movements (in a good way) and realized just how tight/weak my hips are. This is gonna transform some of my older clients hip health for sure. Can't for Sunday where I plan out the next 3 workouts!<br />
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<img alt="" class="rg_hi uh_hi" data-height="200" data-width="240" height="200" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQH0FejCSDGbctvUsEpT3A2BXnmacUwM3fXxCJC30rMpw2909KhUQ" style="height: 200px; width: 240px;" width="240" /></div>
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Hip bridges are a staple in the program</div>
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Week 2 of 12 update next week :)</div>
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2WKM2Z9SVKCQ</div>
</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com1tag:blogger.com,1999:blog-4969431284062476655.post-82614283544352200412012-05-03T03:30:00.001-07:002012-05-03T03:31:46.283-07:00Get super fit in just one month<div dir="ltr" style="text-align: left;" trbidi="on">
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Hi all,</div>
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I write this blog (for the 3rd time) wounded by the fact that my 2 previous finished drafts were completely wiped off by something! argh!</div>
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So this is gonna be shorter that the original masterpiece i'm afraid...</div>
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<img alt="" class="rg_hi uh_hi" data-height="187" data-width="270" height="187" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcQ-wys-Dw3DBgxbrz6RwwYlfEbhLqWUR6stOrCbR1Nb4nX4vA1jNg" style="height: 187px; width: 270px;" width="270" /></div>
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yes, im upset too :(</div>
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But the show must go on...<br />
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<span class="Apple-style-span" style="text-decoration: underline;">How do we get super fit in just one month? </span></div>
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Firstly, I want you to ditch all forms of 'cardio' you are currently doing. <i>Thats right, get rid of everything you currently do. </i>Now walk over to the empty/unused/under-appreciated Concept 2 rower that sits majestically in your gym, take a deep breath and prepare to go on a month-long journey that will take your conditioning to the next level.</div>
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<img alt="" class="rg_hi uh_hi" data-height="183" data-width="275" height="183" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcT3KwICa2SUa12uI3mNBdNBPcUn3pku70bCzLecxZ2zMfcGYGm6iQ" style="height: 183px; width: 275px;" width="275" /></div>
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Couldn't have put it better myself</div>
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<b>The 100,000m challenge</b></div>
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The challenge is simple (and brutal). Row 100,000m in 30 days in as little rows as you need at whatever pace. Sounds easy? Its not. It takes (sorry ladies) balls and mental strength. </div>
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<b>Ways to achieve it (metres approach)</b></div>
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3300m daily - easy way to keep track. If you miss a day then double to 6600m the next day.</div>
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33 x 3000m - this takes around 12-15 minutes and can be done at the beginning and end of regular training.</div>
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25 x 4000m - under 20 minutes, 6 times a week</div>
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20 x 5000m - should take 20-25 minutes, 5 times a week</div>
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Freestyling - i think most of the guys did it this way based on how they felt. My own rows varied from 500m to 11,500m based on mental state and tiredness.</div>
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<img alt="" class="rg_hi uh_hi" data-height="194" data-width="259" height="194" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQ26YrCajKdu87-MYCkzxQYVQjjziAlMKjd0jVDZDFyQaW6E-Eu" style="height: 194px; width: 259px;" width="259" /></div>
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Great parenting in my opinion, get them early</div>
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<b>Ways to achieve it (pacing/effort approach)</b></div>
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Single pace - pick a pace (eg. 2:15/500m) and stick with that the entire challenge. Choose a pace that allows you to be moderately comfortable for longer rows.</div>
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Mixed pace - again going on feel and energy levels, work as hard as you feel on given days.</div>
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<i>Hint: This challenge is distance based, Dont be a hero and blast out rows at the start as you wont have the energy or will to continue through the month. Averaging 2:10-2:20/500m for males and 10 seconds slower for females is reasonable.</i></div>
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<strong>Ways to achieve it (heart rate approach)</strong></div>
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Set the appropriate level on the rower and adjust your efforts accordiong to your heart rate. You could be as harsh or as easy as you like with this. I would suggets again that you stick with easy rather than hard to avoid entering a deep, dark hole of exhaustion. Interval style rowing with heart rate between zone 1 (108-124) and zone 2 (125 to 144) is optimal. dipping into zone 3 is great for your calorie burn and improving fitness but my advice would be to use this sparingly.</div>
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<img alt="" class="rg_hi uh_hi" data-height="194" data-width="259" height="194" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcTwnhbCFN4EqX-_tS2YcTN4qwBaL9tG6GoyPeL5wPDYki9glFwD" style="height: 194px; width: 259px;" width="259" /></div>
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Great tekkers for a young 'un</div>
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I have done this (100k challenge) twice in the past 6 months and it has significantly elevated my fitness levels both times. The first time was pre xmas (2011) along with fellow PT John Pilkington. We both averaged around 2:08/500m and about 30 seperate rows. The second time (march 15-april 15) was part of the World Ergo Challenge under the 5 man virtual team "PTs under the Bar" and after a slow start we came 129th with a total of 417,000m, which was awesome effort considering we all have full-time jobs.</div>
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<strong>100k challenge team results:</strong></div>
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My apologies to the guys below, i have paraphrased what they said after my original blog was deleted (twice!) but have tried to keep their main themes.</div>
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Aaron Small - 118,000</div>
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<em>"The World Rowing Challenege was up there for me in terms of the most enjoyable team challenge that I have done! The reason for this is it's flexibility. My team mates and I are on different continents but had camaraderie to get us through the tough days! Physically I am leaner now in terms of body fat compared to 30 days ago! I am also stronger and know I have the mental strength to persevere with the toughest of training programs."</em><br />
<em></em></div>
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Nathan Williams - 100,700</div>
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<em>"I would recommend this challenge to anyone who is interested in improving their physical performance and achieveing a new level of conditioning. This is far more than a fitness challenge. It combines physical and mental strength, stamina, character and requires you to dig deep more than a few times to get through. i dont care what level you think you are - 100,000m is a lot of rowing in just 30 days. Its not impossible, far from it... but it will find a lot of people out. </em></div>
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John Pilkington - 100,003</div>
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<em>"This is the second time Nathan got me to do this challenge, i must be either crazy or crazy smart! In all honestly the challenge and the team effort was an exciting way to get some real, honest hard work done. The cardiovascular benefits from both challenges have been immense. Mentally, a 2-3000m row is now almost enjoyable! and there are not that many people that look forward to that!"</em></div>
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Rebecca Scott-Martin - 56,000</div>
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<em>"I did as much as i could around my other training and running. It was really hard but it give my bes shot. My stamina a massive lift which has really helped my running and other gym work. I also got a world ranked 5000m time on the concept 2 website which was both a shock and delight as im a relative newbie to the rower. It will stay in my clients' and my own training program from now on".</em></div>
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Justin Bahl - 40,000</div>
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<em>"I travelled the whole month so could not get the access i needed to get more rows in. This was still a challenge for me and i got as many 2000s and 1000s around my pt sessions with Nathan. The biggest change was my resting heart which is now around 56 and i think about 5-10 beats down since the last time i checked". </em></div>
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<strong>Final thoughts</strong></div>
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Its not rocket science but it really does work. The great thing about this challenge is that its so simple to do. strip down all your cardio work to one piece of equipment and get the metres in. You just cant take short cuts on this one.</div>
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Are you up for the challenge? Let me know if you are thinking of doing it.</div>
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<i><img alt="" class="rg_hi uh_hi" data-height="275" data-width="183" height="275" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcQzBFG_D-p4aL6GZyFiZLdbQKrWpPMD8TZml72TrW3LVUp8MsOXNg" style="height: 275px; width: 183px;" width="183" /></i></div>
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<i>"Between the borders of pain and suffering, the men are seperated from the boys"</i></div>
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</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com4tag:blogger.com,1999:blog-4969431284062476655.post-21993218413264231562012-04-06T04:42:00.001-07:002012-04-06T04:42:12.355-07:00Food and movement: The art of keeping it simple<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Calibri;">As I sit here contemplating how big and ass I really am, I thought why not write a new blog? <br /><br /><i style="mso-bidi-font-style: normal;">By the way Its Good Friday, a holiday or late start to most human beings… but to me its another day of getting up super early even though the gym opens at 8am! Yes I got it wrong again, Don’t feel bad as I did the exact same thing last time.</i></span></div>
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Orchard road, Singapore at 06:30am</div>
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<span style="font-family: Calibri;">So I now have 2 extra hours to kill before work i can write up an idea ive had in my head for the past few days called "Food and Movement". In my opinion these are the fundamentals that anybody has to worry about to get in better shape. The world has gotten a little bit too clever, a little bit to analytical and really forgot the nuts and bolts of how people got into shape back in the day. Im looking around at people and most i see are overfat, its true. These people (in my opinion and whether they care or not) are regularly making poor food choices and not moving enough to support their calorific intake. simple enough?</span></div>
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<em>"Work more, eat less will 99% of the time fix a problem"</em></div>
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<em>...As i write the 24hr cafe sound system is pumping out heavy trance! 06:50am. Get in.</em></div>
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<strong>Component 1: Food</strong></div>
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According to Precision Nutrition, there are 10 golden rules to live by. Lets look at some of them:</div>
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<strong><span style="font-size: 12pt;"><span style="font-family: Arial;">Habit 4: If fat loss is your goal, eat veggies and fruits with any meal: ‘other carbs’ only after exercise. </span></span><span style="font-size: 12pt;"><span style="font-family: Arial;">If you have got fat to lose, you have got to earn those higher carb meals by exercising first! </span></span><span style="font-size: 12pt;"><span style="font-family: Arial;">*<i>Note: </i>When it comes to body composition change, carb timing strategy is the single most effective strategy to kick fat loss in those stubborn and hard to remove fat stores.</span></span></strong></div>
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I think 'other carbs' seems to be the modern day issue as almost everything seems to contain carbs. Put simply Carbs is energy, so if you dont use it - you will wear it.</div>
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<strong><span style="font-family: Arial;">Habit 6: Don’t drink beverages with more than 0 calories. </span><span style="font-family: Arial;">Drink water as your habitual beverage and green tea is also a great choice.<span style="mso-spacerun: yes;"> </span>Coffee in moderation works too.</span></strong></div>
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The emergence of Starbucks, Costa and other coffee places has escalated the poor food we all consume. Ive mentioned in earlier blogs that about 1/month i enjoy a ice blended frappacino (which i consider a dessert) but unfortunately folk seem to think this is coffee! Its not at all. Coffee places are riddled with dead calories, stick with the simple choices like Americanos, Expressos, Nuts and fruits and get out of there with the same size waist as you went in!</div>
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<img alt="" class="rg_hi" data-height="199" data-width="240" height="199" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcTTWWmKTbUen-NP9tOWV4vtvujQi7VQdsUsm_RzD0nwXY3OZX50" style="height: 199px; width: 240px;" width="240" /></div>
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Black gold!</div>
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Check out the shooping list below, how many of these do you consume regularly?</div>
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<b><span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Protein</span></span></b></div>
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<b><span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Carbohydrate (Low GI)</span></span></b></div>
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<b><span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Fats </span></span></b></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Tuna</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Wholemeal bread</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Salmon</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Salmon</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2in;" valign="top" width="192"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Wholemeal pasta</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Mackerel</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Beef</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2in;" valign="top" width="192"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Wholemeal rice</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Peanut Butter</span></span></div>
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<tr style="mso-yfti-irow: 4;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2.2in;" valign="top" width="211"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Pork</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Quinoa</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Tuna</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Chicken</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2in;" valign="top" width="192"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Vegetables</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Almonds</span></span></div>
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<span style="font-family: Arial;"><place w:st="on"><country-region w:st="on"><span style="color: black; font-size: 12pt;">Turkey</span></country-region></place><span style="color: black; font-size: 12pt;"></span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Fruit </span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Walnuts</span></span></div>
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<tr style="mso-yfti-irow: 7;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2.2in;" valign="top" width="211"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Cottage Cheese</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2in;" valign="top" width="192"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Cereals</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Hazel Nuts</span></span></div>
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<tr style="mso-yfti-irow: 8;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2.2in;" valign="top" width="211"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Beans, pulses, wholegrains</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2in;" valign="top" width="192"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Oats</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Avocadoes</span></span></div>
</td></tr>
<tr style="mso-yfti-irow: 9;"><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: windowtext 1pt solid; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2.2in;" valign="top" width="211"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Eggs</span></span></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 2in;" valign="top" width="192"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<br /></div>
</td><td style="background-color: transparent; border-bottom: windowtext 1pt solid; border-left: rgb(0,0,0) 0px; border-right: windowtext 1pt solid; border-top: rgb(0,0,0) 0px; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding-bottom: 0in; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0in; width: 135pt;" valign="top" width="180"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Olive oil</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Tofu</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Flaxseed oil</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Soya Milk</span></span></div>
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<span style="color: black; font-size: 12pt;"><span style="font-family: Arial;">Natural yogurt</span></span></div>
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If you stick to this list (90% of the time) you will be fine. Remembering that carbs are best eaten after exercise. If you cant or 'dont like' any of the foods above i really cant help you. Really. Make some sacrifices in terms of taste to get a better result - if you are one of the people who are overfat and "want to lower bodyfat levels" - PLEASE stop having an opinion on food and 'schooling' others on nutrition.</div>
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Step 1: seek out somebody you want to look like</div>
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Step 2: Ask them what they did and how they did it</div>
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Step 3: Listen and use the advice</div>
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<strong>Component 2: Movement</strong></div>
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Im keeping this as simple as i can. There are 1000s of ways to get this done and my only advice for you is basic.</div>
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<em>If you love exercising and training...</em></div>
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Seek out people/trainers with the same passion as you and find out what are the most challenging and effective forms and get stuck into different programs and training phases to get better results. As training isnt your main issue, really dial in with your nutrition - this will enhance your results and really start to give you the body your training deserves. If you 'train hard to eat whatever you like on the weekend' thats ok - but really analyze that statement and ask yourself 'how long that will last before your body starts to let you know thats probably not the best way to go?'. Reward your training with proper nutrition and see better results.</div>
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<strong>Perfect example: CrossFit</strong></div>
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Why are these girls/guys in such good shape? Because they work hard (movement) and eat towards fat loss (Paleo). Its really that simple. </div>
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<img alt="" class="rg_hi" data-height="194" data-width="260" height="194" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRSvbS-ikYY602eSkiiv46VzVm8NVJvJITCvICr2SrpgAfJhtXj" style="height: 194px; width: 260px;" width="260" /></div>
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These girls probably dont do 'Zumba'</div>
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<em>If you hate exercising and training...</em></div>
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I meet people who 'hate' training. really i do. I assume they either dont 'get it' or don't do the right things and/or havent got the results from their particular choice of training. As im not one of these people i really can't empathise but i will give this advice... Find something (physical) that you enjoy doing and do lots of it. </div>
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<strong>Perfect example: Zumba/Danzika</strong></div>
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At our gym, there is a dance class called "Danzika" - its basically MY worse nightmare. There about 10 x 5 minute tracks with all different dances from around the world, energetically led by our resident latin swinger David (the girls love him). Every single class is full of 20+ smiling faces and they all leave sweating and laughing - its awesome. Do you think these ladies (and usually one guy - weird) felt for one minute they were 'training'? No way. They have found an escape from training in this dance class and thats great in terms of getting movement into your week.</div>
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I challenge you to find your 'Danzika' - or exercises that raising your pulse while you ENJOY<strong>. </strong>Because if you really hate 'training' then its your only answer to getting in better shape.</div>
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<em><img alt="" class="rg_hi" data-height="243" data-width="208" height="243" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRs9PIwOf_wUfkCsCbJEv-JRZ4zwBZJk4fgvZ04hSo8dhdRo9xE" style="height: 243px; width: 208px;" width="208" /></em></div>
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Did i mention i love Zumba?</div>
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<strong>Final thoughts</strong></div>
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Combine components 1 and 2 and you should be on your way to getting in shape. If you're dancing (no pun intended) between both or simply doing 1 of the above components then you are probably unhappy and frustrated with the way you look. Match nutrtion with exercise. I dont know you but there is a 90% chance you eat far too much for your energy demands - Thats not sexy. Zumba clearly is! :)<strong></strong></div>
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</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com5tag:blogger.com,1999:blog-4969431284062476655.post-87667178730166731522012-04-01T00:55:00.002-07:002012-04-01T00:55:51.932-07:00Fitness people<div dir="ltr" style="text-align: left;" trbidi="on">
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Hey all,</div>
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<em>Before you read on, please let me reiterate that some of the things i say here are written tongue in cheek and are mostly out to entertain. I mean dont get me wrong im mostly telling the truth but its all meant to be a laugh really. </em><br />
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<em>If your really offended id love to hear from you - just put your name onto my "Bothered list" at the bottom of this blog and some day (actually never) i will get around to replying to you :)</em><br />
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Its been a bit busy on the work front lately and doesn't look like slowing down so the writing has taken a back-step for the time being. However when inspiration hits me in the face (like slap from a clingy girl you just dumped) I am compelled to write!</div>
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Answer me this... What do you wanna look like?</div>
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<img alt="" class="rg_hi" data-height="275" data-width="183" height="275" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQpaT9DZu-Qgc48D2pznOI1pfUnIp3TmIpAthYSuCu0o4KJEJV4" style="height: 275px; width: 183px;" width="183" /></div>
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Mel B rocking some impressive abs</div>
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Cover model look? Catwalk model look? Bodybuilder look?</div>
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<img alt="" class="uh_hi" data-height="236" data-width="214" height="236" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQ-oQ66YNKT35kA1SdOFojR1lb6-ulj3whQsuhmFOgXYWYSOCUN" style="height: 236px; width: 214px;" width="214" /></div>
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Ryan Reynolds ripped up for a film role</div>
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Decided? Ok, Answer me this... What do you do for exercise?</div>
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Classes? kettlebells? weights? running? etc. </div>
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<b>Q. Are these forms of training taking you closer/further away from your desired look?</b></div>
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Just recently there have been several instances where this has become really obvious to me.</div>
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1) I watched a guy perform a brilliant workout on the TRX and new TRX rip trainer recently. His form was impeccable, his timing and control was expert. I was seriously impressed with that. Trouble is... he was overweight. Pretty chubby actually.</div>
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So, that made me think... do i actually want to spend hours and hours on the TRX and become an expert to look like that? hell NO. <em>Without going into to things too much i think the trend these days is all talk and no walk. too many 'experts' not doing what they teach, anyway i digress...</em><br />
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2) Someone mentioned to me the other day they want to reduce the size of their legs/thighs but would not give up multiple spinning classes per week. I shrugged and had nothing else to say. You see in one sentence they told me why they had big legs (spinning), told me that they wanted smaller legs and then told me that they would not give up potentially the biggest reason they have big legs in the first place. People truly are strange!</div>
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<strong>Whats my point?</strong> </div>
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Well it seems people are hooked on forms of exercise that are not creating the results they actually want. Once again the 'behaviours' are not matching the desired 'goals'. So here is my homework for everyone this week (school flashbacks urgh) - Look at the physiques on the people who do that particular form of exercise you regularly do and make a decision about whether it is a good fit for your goals. Look at the instructors, the trainers, the experts - chances are if you get any good at what they do - you will develop similar physical characteristics.</div>
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<img alt="" class="rg_hi" data-height="228" data-width="221" height="228" id="rg_hi" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcQWJW3prZeUt3H311VguWIq8EbSJ6hlKBDTWBcCZ9d8j9B5OmME" style="height: 228px; width: 221px;" width="221" /></div>
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If you ultimately do not want this look, why ar eyou training like he does?</div>
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<em>A quick note on the above. Unless you live, eat, sleep and take drugs like this guy you will never look like that - sorry but its not possible. </em></div>
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From years of gym and people experience, here is my concise guide to exercise modes and the people that perform them. See if you can identify one that fits your goal or maybe you are doing the wrong type already and need a change?</div>
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<b>Weight training</b> </div>
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Ah my first love, Mrs Iron! When used correctly weights will mould your body into a<strong> sleek, sexy</strong> machine that can drop the mouth of the opposite sex from across the room (an old training goal of mine)... but BEWARE. too much of a good thing can be bad. Too much 'mirror muscles' training with too much weight and bad technique can lead to a "mutant" look thats just not thats sexy.</div>
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<i><img alt="" class="rg_hi" data-height="240" data-width="160" height="240" id="rg_hi" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQhCTe2EL40b7pWca4rbv1f5oDleseniKnvz-BqCmZAXzWBrHKTJw" style="height: 240px; width: 160px;" width="160" /></i></div>
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<em>Bodybuilding done good</em></div>
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<i><img alt="" class="rg_hi" data-height="215" data-width="234" height="215" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcSFGuuHXru4lqbRv_SaPAwPzzO1ugi-yDto4rq87yVsFOXvUZV1" style="height: 215px; width: 234px;" width="234" /></i></div>
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<em>Bodybuilding done bad!</em></div>
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<i>For the record, the massive upper body/no lower body look is just plain f*cking dumb - 70% of the muscles of the body are beneath the waist. Be a man/tough woman and train your legs with as much effort and attention as your biceps and you'll be fine.</i></div>
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<i><br /></i>Another interesting finding recently showed that the average 'weights only' session burned about 250-300 calories an hour, so as a 'bodybuilder' if you're not eating a really clean diet or living a clean lifestyle - you'll end up <strong>big and round</strong> (not a great look) as the calorie burn of each training session is not high enough alone to get you lean.</div>
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<b>Cardio bunnies </b></div>
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Without destroying the soul of every person that does 'cardio' as an exclusive form of training (although its always been fun for me) i will just highlight some facts:</div>
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1) On assessments over the past 6 years, 'runners' have presented with the worst lower leg problems of any other clients.</div>
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2) Cardio enthusiasts rarely enjoy the gym because 'Steady state work' is a complete bore and totally inefficient for time.</div>
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3) The people that do it aren't in that great a shape, the new term is<strong> "skinny fat"</strong> - small but high fat... a bit like a dunkin' doughnut really (you really are what you eat!)</div>
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4) 'Cardio' people regularly complain about the TV/DVD systems not working properly - This crime used to get you a f*ckin roundhouse kick to the face in my old gym! But now i must be polite and attempt to fix the problem without sarcastically suggesting they get a good workout!</div>
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When used correctly as part of a balanced training program, 'Cardio-vascular' training is an essential part of the puzzle. Improving one's fitness is a must. However i personally advocate that you can raise you heart rate more efficiently elsewhere and with more than just a treadmill or bike exclusively.</div>
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<b>Martial artists</b></div>
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Pure martial artists are usually <strong>slim and skillful</strong> guys that never see the inside of a commercial gym and will use dojos or clubs to hone their skills. If you are one of those dickheads who does his full routine on the commercial gym stretching area, STOP please. Nobody cares you are trying to look cool or tough doing freestyle kung fu, go to a proper club and get your ass kicked there, thats all you really deserve! a regular ass-kicking.</div>
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<img alt="" class="rg_hi" data-height="180" data-width="280" height="180" id="rg_hi" 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" 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Kung fu gym nerd</div>
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<b>Class people</b></div>
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Hmmmm... Personally I look at class goers and i really do not identify with them at all. They are literally a different breed to my own style and prefered way of training - For class-goers Its all about the social and the fun element... i get it. I just wouldn't do it myself as an exclusive form of training. I honestly think for the mentioned reasons above that classes are mainly for the ladies. I think classes are perfect for those with no real training goals or aspirations for improvement in anything <strong>specific</strong>.</div>
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<em>I believe all men should have an interest in strength training, its nature. If you don't then change in the other changing room and get into 'chats' during your gym time.</em></div>
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Again i look at the general crowds of classes and they are not <u>always</u> in great shape (some are) - It may be something to do with (lack of) effort applied in the class and that the body is completely bored with the same exercise over and over again? Class goers are quite random in the way they look from lean and fit to heavy and unfit - again i would say the difference being variation of exercise, diet, genetics and talent as major factors. Unfortunately for those who regularly 'hide' in classes they may never identify what their personal limitations are and continue 'smile and wave' to the beat! On a positive side, those folk who use classes correctly will find a way to progress and vary the way the do them to keep the body guessing and not fall into the same training stress for months on end.<br />
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<strong>Spinners</strong> </div>
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I have and always will have my own opinion about 4/week spinners - thats for another time. I think too much spinning without anything else will leave you walking funny. Obviously if you excessively train one movement pattern over and over there will be problems/issues down the line. I also frown on an activity that actively encourages 'high-fives' between members.</div>
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In terms of physiques. Spin class instructors are usually buffed up GX guys/girls with big legs (but remember they are more than likely to be taking a few other classes too) Spin class members/people seem to be half super skinny, half overweight? The guys who use the class once per week as a supplement to a balanced program, look... well balanced. just my observation.<br />
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<em>NOTE: Im not saying spin instructors dont look good, they 99% of the time do - remember the person earlier i mentioned didnt want big legs? Thats why i said 'buffed up' - as this is not necessarily what some people want.</em></div>
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<b>Kettlebells</b><br />
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Every serious KB practioner i have met is ripped and looks strong. Need i say more? For this reason i have adopted more KB training as it fits in with my bodyfat goals.<br />
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<b>TRX</b></div>
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I like TRX, i also like eating cheesecake but doesn't mean i eat it every day. Personally Im using TRX as a deload to my strength stuff and i use it with clients when the gym is busy. The ab stuff is hard and you can really get a full body functional workout without stressing the joints too much. Just remember if you're gonna wear the TRX t-shirt and sweatbands and buy a special green one to show everyone you are 'special' - eat properly or you will still look overweight. TRX is a great exercise tool but it never promised to burn 1000s of crappy calories you over-consume on.</div>
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TRX experts (good ones) tend to be lean and slightly muscular. I guess 'slender' could be the best term.</div>
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<b>Yoga</b><br />
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Great for people who need to be more flexible and a really healthy form of restorative exercise. nothing really bad to say as Yoga does seem to fit a certain personality type and some of the practitioners look fantastic. The worse thing i can say is that Yoga (like spinning or crossfit) has an almost 'cult' following which then makes people to believe there is no better way to get a result... and thats wrong.</div>
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<b>Stretchers</b><br />
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Anyone else noticed how overweight/unfit people love to stretch? They LOVE it.<br />
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<img alt="" class="rg_hi" data-height="160" data-width="314" height="160" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcRlXVJ8PF6OMOitSRm53dDJjnACZcmLO7uitL7ab0KSDRkM5M0WdQ" style="height: 160px; width: 314px;" width="314" /></div>
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"Gee, I wonder why?"</div>
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Because its effing easy and requires no effort, thats why! If your overweight you should be banned from all stretching areas, no exceptions. Believe me thats not the issue that needs addressing. Get a sweat on and eat better or less or both - simples.</div>
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Sorry for the tough love but someone has to say it? Laying on the floor of the gym for 90 minutes, feeling great and updating your facebook status with "still at the gym" is not getting you anywhere near to that size 16 dress you so want to buy. Meaaw! i'm such a bitch.</div>
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Stretching is not a great way to lose weight. It should not take up more than 10% of your total workout time.</div>
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<b>Crossfitters</b><br />
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Although 'cultish' (yes thats cultish not what you all were all thinking! - ironically either would work fine) CF guys/girls are jacked up (thats good), why? because they work hard and eat right! its simple. Im not getting into a CF debate because 10 in one week is too much. If you want to look like you train, Join a crossfit gym and get with their program. Your shoulder could fall off after 12 months but who cares when you have an 8 pack? (sorry couldn't resist) - I like sensible Crossfit training. I do it myself.</div>
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<img alt="" class="rg_hi" data-height="184" data-width="273" height="184" id="rg_hi" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcSDnK7ob1c7iHeDV3_z-FrDeOvJ0Lq8BOLXZxMCr9HHzKvoMeb3fA" style="height: 184px; width: 273px;" width="273" /></div>
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Crossfitters are generally ripped due to their simple approach to hard work/good diet</div>
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<strong>Conclusion</strong></div>
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Im just trying to get people to think about <strong>why </strong>they are actually doing what they do? You have a choice on what you want to look like and there are numerous tools to get you there. </div>
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If you want smaller legs to look good in a pencil skirt - Maybe spinning isnt for you?</div>
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If you want to add some muscle mass to hit the beach this summer. Lift some weight? TRX will not get you that much bigger.</div>
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If you need to drop some fat - burn some calories when you train AND eat for fat loss. Lots of stretching and muffin eating isnt the answer.</div>
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Seek out bodies you wish to emulate, find out how they got there and then copy it!<br />
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That is all, its good to be back :)</div>
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</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com10tag:blogger.com,1999:blog-4969431284062476655.post-48531318304047269422012-01-30T02:14:00.000-08:002012-01-30T02:14:24.553-08:00Healthy eating on a budget... Adapting to the financial strains of 2012<div dir="ltr" style="text-align: left;" trbidi="on"><div style="text-align: justify;">The world is a different prospect in 2012, the financial industry has changed and so has the thinking behind everyone's spending habits. People are no looking to better deals on everything from food to transport to PTs</div><div style="text-align: justify;">As always i get inspiration from my blogs from conversations with my clients and this is no different.One of my clients was asking me how they could create a healthy eating packed-lunch and stop spending S$20-30 (about 15 pounds) a day on lunchtime food/coffee - and luckily its something i have always done. Why?<br />
</div><div style="text-align: justify;">1) Because i really dont have the extra cash to throw for food</div><div style="text-align: justify;">2) I like to know what im eating</div><div style="text-align: center;"><br />
<img height="159" id="bigImage" src="http://ts3.mm.bing.net/images/thumbnail.aspx?q=1515735750050&id=1f8cef86546db645ffa84f6880733fa1" style="margin-bottom: 0px;" width="117" /></div><div style="text-align: center;">If this man serves your lunch, you're probably fat.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><strong>When to do it</strong></div><div style="text-align: justify;"></div><div style="text-align: justify;">Everyone claims they have 'no time'. I really dont believe that. Believe me that there are people in the world who have less time and get more done - its just a question of allocating a certain time for food preparation sometime the day before. For me this is usually 9-930pm (maximum). So a key element for success is the speed of which you can create these healthy lunches. The foods/snacks below can all be made within 15-20 minutes so its only a question of having the energy to WANT to create these meals. If all else fails - get your maid to do it!</div><div style="text-align: justify;"><br />
<em>For those in the UK, US and Australia that may seem like a joke. For those in the Middle east an Asia its a reality. Maids can create any food you ask for, thats their job.</em></div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<strong>Instant snacks</strong></div><div style="text-align: justify;"></div><div style="text-align: justify;">These healthy foods need no prep time at all so if you cant be bothered to buy them then you deserve to be overweight and alone! </div><div style="text-align: justify;"></div><div style="text-align: justify;">Walnuts (raw) - awesome nutrition, taste is down to preference</div><div style="text-align: justify;">Almonds (raw) - awesome nutrition, great snack to accompany green tea</div><div style="text-align: justify;">Sunflower seeds - great ingredient for healthy seed mix</div><div style="text-align: justify;">Pumpkin seeds - great nutrients and perfect ingredient for homemade trail mix</div><div style="text-align: justify;">Brazil nuts - high in selenium and zinc</div><div style="text-align: justify;">Mackerel - if you like them then they are an amazing addition to any diet</div><div style="text-align: justify;">Tuna - a time-tested muscle building superfood</div><div style="text-align: justify;">Sardines - you may scowl but its the best kept secret in lean snacking</div><div style="text-align: justify;">Sliced turkey - super low in calories, high in protein</div><div style="text-align: justify;">Sliced ham - Great tasting and goes well with most things to create a super-snck</div><div style="text-align: justify;">Smoked salmon - A bit up market but salmon is one of the super-foods we should all try to eat</div><div style="text-align: justify;">Olives - great source of quality fats</div><div style="text-align: justify;">Fruits - believe it or not, not perfect for fat loss but much better than starchy carb snacks</div><div style="text-align: justify;">Raw vegetables (Carrots,Tomatoes, Celery, etc)</div><div style="text-align: justify;">Organic nut butters (almond, peanut) - perfect on rye bread for snack</div><div style="text-align: justify;">Rye bread - also available in 3-seed and flax</div><div style="text-align: justify;">Oatcakes - low calorie snack fix which are great on their own or with nut butters</div><div style="text-align: justify;"><div style="text-align: center;"><br />
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<b><img height="105" id="bigImage" src="http://ts1.mm.bing.net/images/thumbnail.aspx?q=1575313549036&id=dd11507f2354f2ea25138e4880c72046" style="margin-bottom: 0px;" width="159" /></b></div><div style="text-align: center;">Steamed Veggies take no effort to make and are an amazing fat loss food</div><br />
<b>Quick snacks (1-5mins)</b></div><div style="text-align: justify;"></div><div style="text-align: justify;">These can be created with little effort and time at all.</div><div style="text-align: justify;"></div><div style="text-align: justify;">Rye bread open sandwiches - ham, chicken, nut butters, hummous, Tuna to name a few</div><div style="text-align: justify;">Healthy tuna mayo - use organic mayo with tuna (in water), add pumpkin seeds</div><div style="text-align: justify;">Scrambled eggs - Yes they take 3 mins to make from start to finish. Add almonds for easy power snack</div><div style="text-align: justify;">Fruit salad - take 2/3 pieces of fruit and chop them into pieces. Add some natural yoghurt if needed.</div><div style="text-align: justify;"><br />
</div><div style="text-align: center;"><img height="111" id="bigImage" src="http://ts1.mm.bing.net/images/thumbnail.aspx?q=1609322923676&id=0984e92c14e2bb116f18351017131e50" style="margin-bottom: 0px;" width="159" /></div><div style="text-align: center;">Open sandwiches... Millions of scandanavians cant be wrong!</div><div style="text-align: justify;"><b>Longer meals (5-20mins)</b></div><div style="text-align: justify;"><b><br />
</b>These take slightly longer but no more than 20 minutes, admit that your not THAT busy for 20 minutes?</div><div style="text-align: justify;"><br />
Vegetable omelette - i have on average 4-5 of these per week, easy and nutritious</div><div style="text-align: justify;">Steamed protein sources - fish, beef, chicken, turkey, eggs</div><div style="text-align: justify;">Steamed Veggies - all sorts. You can steam a ton of veg while you create other snacks?</div><div style="text-align: justify;">Boiled Quinoa - cooks like rice but its much better for you</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><b>Putting it all together... A 20 minute kitchen prep session</b></div><div style="text-align: justify;"><b><br />
</b>Here's how to do it:</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">- chop all your vegetables up and place into a steamer along with 3 eggs, set for 15 minutes</div><div style="text-align: justify;">- whisk 3-6 eggs in a bowl then add to medium heated pan (grapeseed/olive oil) and scramble</div><div style="text-align: justify;">- grab a handful of walnuts, almonds, pumpkin seeds and organic raisins - throw in a box</div><div style="text-align: justify;">- wrap 3 slices of turkey into foil and (optional) wrap a piece of rye bread</div><div style="text-align: justify;">- grab a banana and a apple</div><div style="text-align: justify;">- get 2/3 green tea bags</div><div style="text-align: justify;">- remove eggs and veggies from steamer after 15 minutes</div><div style="text-align: justify;"><br />
You now should have:</div><div style="text-align: justify;"><br />
A tupperware box of steamed veggies with 3 hard-steamed eggs</div><div style="text-align: justify;">Home-made trail mix</div><div style="text-align: justify;">3 slices of turkey, (with optional) piece of rye bread for open sandwich</div><div style="text-align: justify;">2 pieces of fruit</div><div style="text-align: justify;">2/3 green tea bags</div><div style="text-align: justify;"><br />
Done! a super-healthy and balanced packed lunch, perfectly designed for office workers with low calorific demands each day or those with higher energy demands who are looking to drop some body fat/weight.</div><div style="text-align: justify;"><br />
If you're looking at this and thinking "this is boring" then i don't think i can help you out. You need to really look at your relationship with food and:</div><div style="text-align: justify;"><br />
</div><div style="text-align: center;"><i>"Learn to eat what you need, NOT what you want"</i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: justify;">If you don't plan your lunches, you will end up in the same old places eating the same old "carb-heavy' ingredients. I know this because it happens to me when i don't prepare my lunch and fancy a change from sushi and fruit.</div><div style="text-align: justify;"><br />
Look at your energy needs for the day, if you work in an office - ask yourself the following questions;</div><div style="text-align: justify;"><br />
How much food do you really need in the working day? <i>not that much</i></div><div style="text-align: justify;"><br />
Are you consistently eating too much during the day when you do no physical activity? <i>Yes</i></div><div style="text-align: justify;"><br />
Are these daily behaviours stopping you getting the weight/fat loss you work hard to achieve? <i>Yes</i></div><div style="text-align: justify;"><i><br />
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Start making your own lunches and be in charge of your own calorie intake, this will translate to feeling brighter at work and hopefully decrease the size of your waist in no time!<br />
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Until the next blog :)<br />
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Its Fat loss February next month! so watch out for the 2012 Green Faces 7 day challenge week (7th-14th) </div><br />
</div>nathan11http://www.blogger.com/profile/12815506501010835898noreply@blogger.com1