Fast Buster: Red Beard.
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[b]Goals:[/b]<br />
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To be able to fit the clothes in my bottom two drawers will be the acid test. Not worried about bodyweight in the short term (about 108kgs), more focussed on changing bodyshape. Long term 12 weeks would like to weigh under 100kgs for the first time in 15 years.<br />
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Have started [b]Body For Life [/b] 12 week challenge.<br />
[b]<br />
[url="http://www.bodyforlife.com/"]http://www.bodyforlife.com/[/url][/b] All BFL workout and nutritional info can be found on website. I recommend you buy the book also.<br />
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BFL programme involves:<br />
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3 X 45 minutes intense UB and LB weights workouts p/w.<br />
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3 X 20 minute intense Cardio sessions p/w.<br />
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1 day off p/w.<br />
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I have been jogging for a few weeks now and have been doing weights for farkin yonks so Im reasonably prepared for this programme.<br />
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This BFL programme requires me to drop my weights, increase reps, reduce rest between sets and focus on intensity to reach 'High Points' in each workout.<br />
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There is a really good eating plan for BFL also. 6 smaller meals per day with fist size portions of protein and carbs. BFL supplements to replace 2 of the meals.<br />
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Im ready to beat the battle of the bulge! -
Day One: Monday.<br />
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Te Aroha Gym 11-1145am.<br />
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45 minute UB Weights Workout. 6 Excercises, 30 sets total. 60 seconds rest between sets. Reps 12-6.<br />
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Worked hard, still adjusting to the shorter rests between sets. Good session, felt the burn on the supersets.<br />
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Did better than I thought.<br />
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My eating followed the plan today apart form the 4 MallowPuffs and Iceblock at 4pm! -
Day Two:Â Tuesday.<br />
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5pm.<br />
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40 minutes duration. Combo of walking, jogging and 3 minute interval runs.<br />
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Eating was spot on today except for the the Bro Town Chocolate Muesli Bar, Mallowpuff and Quart bottle of Waikato Draught! -
Day Three.<br />
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Te Aroha Gym. 3-345pm.<br />
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Lower Body weights workout. 4 Excercises (Squat, Deadlift, Calf Raises, Swiss Crunches), 24 sets total. 60 seconds rest between sets. Reps 12-6.<br />
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Couldnt match the intensity of Monday session but still hard yakka.<br />
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Followed BFL eating plan to perfection.<br />
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Want to run in the morning. -
Red Beard - the BFL cardio - the 20 minute thing - the intensity splits - could you throw them up here, did that on the rower once, and almost killed myslef. hence want to do it again, but Willie Weka has my BFL book (think he is using it to hold up a short leg on his coffee table, sure ain't using it!).
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Day Four.<br />
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630am. Te Aroha Wetlands Reserve (PC name for festering swamp track). 35 minute run.<br />
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3pm. Te Aroha Gym. BFL 20 minute Aerobic programme on Rower.<br />
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First early morning run for about 5 years. Didnt set any world records, but a solid effort.<br />
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Bartman, I will post BFL Aerobic Programme later on tonight! -
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Cardio Link:Â [url="http://www.bodyforlife.com/exercise/cardiotraining.asp"]http://www.bodyforlife.com/exercise/cardiotraining.asp[/url]<br />
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Here are the minute by minute intensity levels (20 minute programme):Â 5,5,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,10,5 -
Day Six. (Saturday)<br />
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9am. Te Aroha Gym.<br />
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BFL 20 minute Aerobic Solution (on treadmill).<br />
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Sweated like a Hog, grunted like a Wilderbeast. Great workout.<br />
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Day Seven. (Sunday)<br />
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Rest Day.<br />
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Day off training and eating plan. Will be making lengthy visits to KFCs and Burger Kings in Chiefs franchise. -
Hey Bart<br />
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Her is an example of a good BFL rowing session. You want to be looking at the time per 500m on your screen rowing.<br />
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min 1and 2 - warmup - any speed <br />
min 2 to 3 - 2.00/500m<br />
min 3 to 4 - 1.55/500m<br />
min 4 to 5 - 1.50/500m<br />
min 5 to 6 - 1.45/500m<br />
min 6 to 7 - 1.40/500m - 1st 90-100% effort<br />
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After minute 7 go back to min 3 to 4 and work down again- should end up having 90-100% efforts on minutes 10 to 11, 14 to 15 and 18 to 19 - make this one 5 secs faster than you previos efforts 1.35/500m.<br />
It will pay to cruise for the first 30 secs of each minute straight after you high intensity minutes to give the body some Oxygen which is a fairly important thing to have.<br />
You may need to alter the times a bit to suit you fitness levels but rowing like this is the best form of cardio. -
Day Nine:<br />
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9am. Te Aroha Gym.<br />
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20 min BFL Cardio on treadmill.<br />
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A few posters reckon you wont lose weight (I guess they mean bodyfat), unless you complete regular aerobic sessions lasting 45 minutes or more but I disagree. If you do short, sharp and intensive cardio and strength sessions, (plus eat the right foods of course), your metabolic rate will rise and your body will become more efficient at burning fat 24 hours a day. The key is the intensity and frequency with which you train not the duration. -
[quote name='snapperslayer']<br />
Hey Bart<br />
<br />
Her is an example of a good BFL rowing session. You want to be looking at the time per 500m on your screen rowing.<br />
<br />
min 1and 2 - warmup - any speed <br />
min 2 to 3 - 2.00/500m<br />
min 3 to 4 - 1.55/500m<br />
min 4 to 5 - 1.50/500m<br />
min 5 to 6 - 1.45/500m<br />
min 6 to 7 - 1.40/500m - 1st 90-100% effort<br />
<br />
After minute 7 go back to min 3 to 4 and work down again- should end up having 90-100% efforts on minutes 10 to 11, 14 to 15 and 18 to 19 - make this one 5 secs faster than you previos efforts 1.35/500m.<br />
It will pay to cruise for the first 30 secs of each minute straight after you high intensity minutes to give the body some Oxygen which is a fairly important thing to have.<br />
You may need to alter the times a bit to suit you fitness levels but rowing like this is the best form of cardio. <br />
<br />
<br />
[/quote]<br />
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Thanks for this mate. I will try it myself although I wont be rowing at those speeds just yet! -
Day Ten.<br />
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Robbos Gym.<br />
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10-1042 am.<br />
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LB workout. Awesome workout.<br />
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Eating and sleeping well. Just went to cafe and order buger without butter, dressing or fries. washed it down with a Spiralina.<br />
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74 days to go. -
Day 12. (Friday)<br />
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Te Aroha Gym. 4-445 PM. UB Workout 46 minutes.<br />
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Day 13. (Saturday)<br />
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Te Aroha Gym. 9-920 AM. 20 BFL Cardio (Treadmill).<br />
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2-4 PM. Riding the pine at Kereone 15s tournament, including my official comeback to rugby for 6 minutes! -
Crikey Red Beard, you are absolutely training the house down........good work man.
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[quote name='Red Beard']<br />
2-4 PM. Riding the pine at Kereone 15s tournament, including my official comeback to rugby for 6 minutes!<br />
[/quote]<br />
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Nice; I believe that makes you the first FatBuster to take the field this year. Let's hope you're not the last <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/laugh.png' class='bbc_emoticon' alt=':)' /> -
And what a six minutes it was.Â
