Let's try again...
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I don't add sugar on anything anymore after watching that Peter Fitz story on 20/20. He practically kept his normal lifestyle (abit of social sport and the odd run thrown in) but by cutting sugar alone dropped about 20kgs in next to<br />
No time.<br />
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Portion control, no sugar, less<br />
Processed foods generally and planning ahead on fit pal has made all the difference for me so far. A sudden realisation of what I'm actually eating has been the major change. -
[quote name='NTA' timestamp='1354228198' post='329371']<br />
- Cutting back on fat is not nearly as important as portion control and getting rid of sugar.<br />
<br /> - Achievable goals, small steps<br />
<br /> - Record everything! Waist is the main one, but chest and hips are also motivators, in addition to weight<br />
<br /> - Look to do as many real-world exercise as possible. The cable machine is great for training but chin ups, pull ups, burpees etc is where it's at. Military press is my favourite I reckon - something primal about pushing weight above your head, Conan-style<br />
<br /> - Start your own thread <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
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<br />
THIS is QUALITY advice. And I second all of it.<br />
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Another care of Bartman is that you can't out train a bad diet. This is so dam true. When it comes to getting results its about 80% diet and 20% what you do exercise wise. The excercise bit it the fun bit though, gives many more benefits than just the obvious physical improvements.
- Cutting back on fat is not nearly as important as portion control and getting rid of sugar.<br />
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Went for a run this morning, and kept my promise to extend distance - to 7 km from 5, overlapping part of my regular 5 km and 3 km circuits together. Time was just under 39 minutes which is around 10.1 km/h. Didn't want to aim for much more than that given the hazardous footing (rained big last night) or the humidity - was mid-20s here and heavily overcast, raining on me for the last 2 km. Don't think I could have gone much faster anyway.<br />
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Got home, cooled down, showered, dumped, and here are the results:<br />
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[quote name='NTA' timestamp='1353704417' post='327322'] 94.0kg, Chest 107cm, Waist 98cm, Hips 103cm.[/quote]<br />
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Today: 93.0kg, Chest 107cm, Waist 97cm, Hips 103<br />
<br />
So a new low marker for weight and waist, though the bathroom scales were a bit farken mental, varying anywhere up to 300g. I took the most consistent reading. -
My original plan was to do a Spring weight loss, so the results for the period 1/9 to 1/12 were<br />
<br />
Weight: 98.8 down to 93 - lost 5.8kg which is a little distorted by the fact that I'd fed well in the week before that first weigh-in. Anything around 4 is about normal for me over 3 months based on stats since Aug 2011.<br />
Chest: 114 down to 107 - 7cm (nearly three inches)<br />
Waist: 104 down to 97 - 7cm<br />
Hips: 108 down to 103 - 5cm<br />
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I'm going to extend this sequence into December, up to the 22nd which gives me another 3 weeks to hit 90kg before the dreaded Xmas holidays and my Italian in-laws strike with a prejudice on the food stakes.<br />
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I'll be aiming to do 3 x 7km a week minimum and 1-2 home gym sessions per week in addition to karate. I should also get back onto hundred pushups program as I feel it had great benefits for shaping and burn. -
Morning circuit after a fairly lax diet day - pizza is bad on so many levels, but mainly the dehydration effect. Drinking plenty of water and fibre is the only answer.<br />
<br />
Chins x 5<br />
Bicep into hammer x 5 @ 14.25kg<br />
Top to bottom x 5 @ 50kg<br />
Arnies x 5 @ 14.25kg<br />
Pullups x 5<br />
Lunges a no go due to a fuct knee. First circuit 25 done on the left, then 10 on the right before stopping. Had to ditch squats as well...<br />
Pushups x 20<br />
Burpees x 10. The knee is a real problem at this point so won't do any more of those<br />
<br />
Circuit 1: 08:45<br />
Circuit 2: 05:44 - because there isn't any leg work<br />
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At that point the circuitous nature of exercise seemed pretty pointless, so I did Arnies to fail (11), bent rows to fail (13), shrugs to fail (15), hammer curls to fail (10), chins to fail (4), pushups to fail (18)<br />
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Hanging knee raise: prone x 10, supine x 5, then supine x 5 to finish -
Karate tonight. As the last grading was on the weekend, tonight it was basics followed by a lot of self-defense, which was fun. Jeez I wish I'd known some of this stuff on the rugby field though - would have come in very handy.<br />
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Got home and did hundred pushups Week 4 Day 2 for the first time in a while...<br />
<br />
Set 1: 25 OK<br />
Set 2: 29 OK and in fairly good time<br />
Set 3: 25 OK with minimal rest at top.<br />
Set 4: 25 OK but started to fatigue badly - several rests at top so extended the rest period in 120s<br />
Set 5: 28 OK, 8 on knees.<br />
<br />
While the form probably wasn't the greatest, I've made an executive decision to finally move on to Week 4 Day 3.<br />
<br />
Incidentally I've passed the 3000 mark on the app recording of my efforts, not including the ad hoc pushups I do in other workouts. -
7 km tonight - wasn't really feeling up to it after I got up early to go donate plasma, then had a day on the road doing site visits.<br />
<br />
37:42 - jeez! Took nearly a minute out of the previous best, upping the speed from 10.9 km/h to 11.1 km/h - average of 5:23 per km for those playing at home. Nothing in particular I did differently, except to cut one corner off the third km, so I could finish closer to home.<br /> -
Another 7 km run tonight, taking the total for the week to 35 km.<br />
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Time was 38:30 (pretty much the same as Monday - 10.9 km/h) which was largely due to me being stuffed after the 5am start today. Was so tired I feel asleep at the pool during kid #1's swimming lesson. In my defense it's pretty warm in there...<br /> -
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Showed that to the wife and she just nodded shrugged and said "yep...".<br />
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You want to ask why they didn't say anything, then realise it wouldn't have made a difference to the person you were back then. The drive to change cannot come from anyone else. -
I'll do one of them on NY Day which will be a year, although losing ~10kg, I dont think mine seems as noticable, we'll see... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_think.gif' class='bbc_emoticon' alt=':think:' />
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ah ok....at my worst I was 103kg in the Christmas to NY period last year...
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Was probably close to 130kg on my wedding day... :|<br />
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Run tonight - 7.1km in 38:22 (11.1km/h or 5:24/km).<br />
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That officially completes marathon week, though my eating was not great this week due to snacks so the scales won't be my friend tomorrow I suspect... I'll go for a 5km in the morning before weigh-in and we'll see. -
Too tired for a run this morning, so just slept in and then weighed in.<br />
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[quote name='NTA' timestamp='1354311418' post='329575']93.0kg, Chest 107cm, Waist 97cm, Hips 103<br />
<br />
So a new low marker for weight and waist, though the bathroom scales were a bit farken mental, varying anywhere up to 300g. I took the most consistent reading.[/quote]<br />
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Today: 94.5kg, Chest 107cm, Waist 97cm, Hips 102cm<br />
<br />
Chances are the scales were probably lying a bit last weekend, bit I also had a poor eating effort this week in terms of snacks.<br />
<br />
But fuck it - I ran a marathon this week