Day 27 - FREELETICS - APOLLON Exercise

Tuesday 18th March 2014

Today it was workout three for me.
As usual I started with a good slow release carb breakfast. I had:

• 50 g Porridge oats
• 200 g 1% milk
• handful of green seedless grapes

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1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 1 x 10 second hold

Cat stretch - 3 x 10 seconds
Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

I did not do all my stretches as the following exercise incorporated some of them.

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2. FREELETICS - APOLLON.


Now that I have completed it, I know it was tough . . .

So this is what FREELETICS have suggested I do.

I thought at the beginning'

"This would be easier".

Yes well, perhaps not, although I am finding the burpees less painful.

I managed to complete the entire three rounds, my goal was to do this in under one hour. This is slow in comparison to many other FREELETICS members, but I am only in a competition with myself, no one else (at least for now). The target was set, all I had to do was to get through it and smile on the other side.

This was my result.

Happy. Cannot wait to do more . . . I truly have the bug now.

I have to confess though that I have reservations regarding the pull-ups and later the press up head stands . . these might take a while before I am better a them or can do them at all.

See you tomorrow.

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Day 26 - Freeletics Day 6

Sunday 16th March

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Monday 17th March - Gym workout

One thing I wish to mention is the recovery time. Although I still ache, I only really ache on my Gastrocnemius (see image)

It feels better than last week when I found it difficult to move around.

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1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 1 x 10 second hold

Cat stretch - 3 x 10 seconds
Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Pelvic lift into bridge – 1 x 20 lifts

Plank - 3 x 20 seconds (I am now able to perform this easier - The first time I tried it I lasted under 10 seconds), pathetic, but we all start somewhere.

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2. Gym workouts

Today I want to focus on my abs, shoulders, biceps, chest and arms.

Shoulders
1. Arnold dumbbell press            -  3 sets, 10 reps, 10 kgs
2. Two armed row                      -  3, 10, 27 kgs
3. Chin assists                             -  6, 10, 59 kgs assist

Forearms
1. Finger curls                             -  3, 10, 6 kgs
2. Seated wrist curl                     -  3, 10, 12 kgs

Biceps
1. Concentration curls                 -  3, 8, 12 kgs
2. Dip assists                              -  6, 10, 59 kgs assist

Chest
1. Incline dumbbell press             -  3, 10, 15 kgs
2. Bent arm pull over                   -  3, 10, 12.5 kgs
3.  Incline Barbell bench press     -  3, 10, 15 kgs + bar

Abs
1. 3/4 sit-up - 2 x 20
2. Bent knee hip raise - 1 x 10
3. Dumbbell side bend - 2 x 10 x 16 kgs
4. Flat leg lying raise - 2 x 15
5. Standard sit-up - 2 x 25

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Updated image of me.
17/03/14

I believe I can now start to see a glimmer of some abs . . . just a note to add. A member of the gym staff of a well known local leisure centre told me that i am too old to get abs . . . Is he correct?

Day 24 - FREELETICS day 3

Saturday 15th March

Okay so today was very difficult and realistically I probably should have rested, but the heart wants what the heart wants.

I wanted to go somewhere open and easy to be able to carry out the workout so I went to a nice open space at Leatherhead Leisure Centre; Fusion Leisure adjacent to the tennis courts and in front of the football changing block.

I rode. This was the distance covered:

It was a great sunny day.

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When I arrived I immediately got straight into it.

Stretching

Firstly as always I carried out some stretching

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Cat stretch - 3 x 10 seconds

Lower back curl - 3 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

I did not do abs today as ATLAS consists of Abs and Legs exercises.

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FREELETICS - Day 3

When I opened my downloaded App (IOS and ANDROID available) for the FREELETICS session I was faced with the task of carrying out this:

Undeterred and motivated to complete every workout session regardless of time I set out and completed my run. This was the result:

Then, one by one I completed the other five exercises; they were not pretty, it was bloody hard, but I managed to do it. See the video that I have posted after this post.

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Cycling

After the exercises, I ate:

• Banana
• 500 ml of Lucozade
• 200 g of assorted nuts, raisons and Thai mix

After twenty minutes rest (and a shower at the leisure centre) I rode back home.

This is the result:

FREELETICS Day 3 Atlas you tube

Day 23 - Golf, yes golf

Friday 14th March

After my second FREELETICS session, I felt that I should rest for a day, but then got a phone call asking me to play golf. Telling my friend that I would need a buggy to drive around in, I agreed.

Still very stiff, I arrived and immediately ate some poor food, burger and chips (yes I know, but as I said before, I am no martyr). In my defence the burger was very meaty and came with vegetables.

I was then told by the club house that there were no buggies yet due to the ground being too soft . . . hmmm, this was going to be fun.

The course, an 18 hole, par 72, 6000 yard (5486 metres) was not too hilly and expansive. An average course. It looks like this:



Okay so, with my previous knowledge of course calorie loss for a round of golf I set off.

As I am an occasional golfer, I was never going to hit the ball straight every time so the course for me played about 7500 yards (6858 metres) zig-zagging my way through it.

The total loss of calories for this 5 hour walk with swinging movements thrown in every five minutes or so totalled 1023, which I was very pleased with. My legs felt extremely sore an stiff towards the end and I have to say after the hour-or-so drive back to my home I wished that I had rested.

On the bright side, I did exercise, I was outdoors getting fresh air, I was building up my metabolism, I was increasing my HDL cholesterol, I did reduce my LDL (bad) cholesterol, I was stretching, I was improving my blood flow, I was improving my over all fitness and I was happier, due to the endorphines being relesed.

Overall the madness of not resting, boosted my fitness just a little bit more.

Have a nice day guys, speak soon after my next session; not sure if I will cycle, go to the gym to workout or do another FREELETICS session . . . hmmm.

Day 21 and 22 - FREELETICS and cycling

Day 21

Wednesday 12th March was a day of rest after the punishing FREELETICS workout.

I have to confess I found it very difficult to move afterwards as my legs just became sore and almost unbearable. Every time I sat and worked the pain disappeared, but the opposite happened; my muscles kept locking in the seated position. Once I stood up again, the pain was incredible.

However, I rested, ate well and tried to stretch as much as I could. I knew that the only reason I was under this amount of pain is that my body had not worked out this hard for a long time. It was a good wake-up call and one which inspires me to keep going . . . reading and listening to many of  the other FREELETICS inspired users, there were an awful lot that had similar aching limbs. The advice I honed from them and which I fervently pass onto you is one in the same;

THE PAIN WILL GO, THE EXERCISES WILL BECOME EASIER, YOU WILL SEE THE BENEFITS

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Day 22

Despite the pain I wanted to keep going as that is what FLATter© is all about. It is important that I show that regardless how difficult something is in the beginning, it can and does get easier and better.

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Breakfast

I always like to eat a minimum of one hour before any workout using a carb, slow release energy that will help sustain my workouts. Today I ate:

• 50 g porridge oats
• 190 ml 1% milk

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Sustenance at the gym:

1 x medium banana
600 ml water
500 ml Lucozade Revive (a little fizzy actually - might try something new next week; does bloat you a little)
1 x high protein power bar

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Sustenance within 30 minutes of last exercise:

200 g of mixed raisins, nuts, crackers, Thai mix (really good)
glass of water

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1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 1 x 10 second hold
Abs - half crunches 2 x 20

Cat stretch - 3 x 10 seconds

Lower back curl - 3 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Air Bike – 2 x 30 seconds each leg

Pelvic lift into bridge – 1 x 20 lifts

Plank - 3 x 20 seconds (I am now able to perform this easier - The first time I tried it I lasted under 10 seconds), pathetic, but we all start somewhere.

This stretching is pretty much the same before any exercise now.
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FREELETICS training

If you decide to enlist the use of the FREELETICS coaches, as I have, you are thrown straight in the deep end as they want to know what type of person you are; understandably. Therefore, right at the beginning they require that you carry out MAX exercises. This is their explanation:

WORKOUTS AND MAX

FREELETICS contains two types of training: Workouts and MAX. Workouts are a given set of exercises. The exercises have to be completed in the exact same order and number as stated. All workouts are for time. Complete them as fast as possible. Your workout time is the performance measure.

At MAX, you will get a certain amount of time to complete as many repetitions of one exercise as possible. Here, your number of repetitions is your performance measure.

The combination of these two types of training is ideal for maximum progress. The high intensity allows for impressive results despite significantly reduced workout times. Sessions take only between 5 and 45 minutes on average and you only need your bodyweight.

Okay so now that you understand that they have your best interests at heart; no really, and yes it might just tear your body apart for a number of sessions, but according to ALL the testimony's that I have listened to and read; it gets better.

So to me:
Today I had to carry out the following:

• Burpee Max 300 in seconds
• Jumps in 300 seconds
• Pull-up Max in 100 seconds
• Sit-up Max in 300 seconds
• Squat Max in 300 seconds

You might think that this is fairly easy, but the point here is a personal one. As you are against the clock and you know that they have data on over 500,000 other users, you kind-of feel that you do not want to be at the bottom of that pile; at least I did not want to be. So of course I pushed myself. I did discover though three things;

1. Doing sit-ups at that speed for the first time can cause a burn of the top of your buttocks [either side of your cheeks]. My advice would be to put a towel or soft mat beneath you for this exercise.
2. And being against the clock and knowing you are against the clock has a tiring, but very positive impact on your outcome.
3. Pull-ups is my weakness. I was dreadful! 

I found that I wanted to do just five more, all the time, just five more, I kept saying it all the time.

These were my results. Please remember that this was only my second exercise day:

• Burpee Max - 50
• Jump Max - 80
• Pull-up Max - 8 (very disappointed, but will get better)
• Sit-up Max - 89
• Squat Max - 100

Overall I was happy, but as you see my Achilles heel was the Pull-ups. I discovered that this is my nemesis and one I must overcome.

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Cycling

I was understandably tired after these exercises; legs feeling very wobbly and shoulders feeling drained of energy so I decided to cycle for 30 minutes. I carried out my regular routine:

4 minutes - level 3 maintaining 90 - 100 rpm minimum constantly

1 minute - level 18

This is consecutive until the 30 minute time period has been achieved.

Day 20 - The first day of FREELETICS training

FREELETICS

This is a newish sport that is taking the Western world by storm. It is a an endurance, speed orientated exercise that challenges your ability to keep going with the promise of huge rewards at the end of the 15 week, four-times-a-week sessions.

The way it works is beautifully simple; by purchasing the extremely reasonable exercise plans, just over a couple of Euros a week, you get access to their exercise plans. There will be a large list in alphabetical presentation that needs to be followed one after the other (not in alphabetical order). They are also scrupulous in that they offer what they have termed 'Max' which you must achieve before you are allowed to proceed to the following week.

Now as I have now completed my first workout, and oh my God it is tough, I would suggest that you get the coach that they offer. Not only are they thorough and want you to achieve your goals [just like any good coach] they also, from the outset, understand that not everyone is a fit 25 year old person in the prime of their lives. I, for example, am 45 years old and have not been fit for many years; although I did work outside as I head gardener until one year ago when I had to undergo an operation that took me out of any physical activity for six months. This was a difficult time.

I would also say that when you start your first session, be aware that after each part of each set of workouts (burpees, squats and sit-ups) you press next on your app. When I first started, I was unaware of this and had already completed the first three exercises clearing my first of five sets before I realised it was there. I am not as yet sure if this makes a difference to your performance data that FREELETICS collect, but it probably does.

I mentioned it above and I do recommend that you download their free app to be used on your phone of tablet as you are more likely to either be outside, or in a gym carrying out the exercises.

Okay so to the exercises.

Firstly, I had never carried out these type of exercises since I was training at football practice 30 years ago, and I woke this morning seriously with butterflies; I was both excited and terrified at not being able to do it. The feelings I had in my stomach was exhilarating and nervy. What I did find refreshing is that although you as an individual want to finish, the coaches and staff at FREELETICS are understanding enough to recognise that you may not achieve all the exercises on day 1. I have something to prove to myself and although I physically felt sick for the majority of the session, at least three occasions thinking I might just about faint, I was not going to fail, no way. I am a winner [now] and I will not give up . . . Wow that sounds tough and slightly arrogant and I have to be honest [as you deserve that] about halfway through, I did feel like I was not going to make it, even though deep down I knew I would finish. Bit of a cliché but there you are, this was how I felt.

It is difficult not to give too much away as I believe that FREELETICS do a great job with the support and infrastructure that they have, but I do want to share my quick genuine clip of me carrying out my first session; see below:

You might also be interested in the following videos of people who have already carried out FREELETICS and the body transformation is extremely impressive.

and this . . .

and for the girls . . .

In 105 days I hope to achieve this.

I am writing this over two days. Today, I feel absolutely sorer than I have felt in years. My muscles have stiffened up so much; I cannot walk very well and it is impossible to get up without an aiding arm to assist me . . . I am not winging as I know this is the process and I understand and know first hand that this will get easier and I will look back on this moment with pleasure, especially when I look in the mirror.

Fingers crossed for me . . . show your support by liking this and maybe joining me on Twitter
https://twitter.com/FLATterUK I currently have 19,000 followers. Please join me so I can inspire other over-weight people to start their journey and lose weight.

A statistic. . .  unless we as a global species do not motivate each other it has been recorded that by 2030 (only 16 years):

• 60% of men
• 50% of women
• 25% of children . . . the most alarming fact

will be OBESE. Please help me, help someone by starting our domino effect. With small steps giant leaps can be achieved!

Day 19 - Monday; the start of a new week

I woke up this morning and I have to admit I felt very guilty about not making the effort to exercise as hard as I usually do . . . at the very least I usually road ride for two to four hours on my mountain bike (harder - more tyre resistance).

Due to my desire to get back into the saddle of hope, I hit the gym as soon as I was able this morning.

Firstly, as with all exercising I spend about 30 minutes carrying out a good stretching warm-up to ensure no injury results.

Oh yes, and as I forgot to have my weekly weigh-in, I carried this out on Saturday morning.
I am happy to say that I weighed 85.2 kgs, another loss of 1 kg for 1 week.
Happy, happy, happy.

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Weight

What I have noticed and what I now know is that BMI (body mass index) is very relative as it can fluctuate and seem worse when you reduce fat, but gain muscle mass.
I am happy if I gain some weight as my excess fat stores are diminishing and simultaneously my muscle growth has increased . . . this is now evident in the fact that my tummy is flatter, my arms and shoulders are more defined and my body is now toned overall.
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Sustenance at the gym:

1 x medium banana
600 ml water
500 ml Lucozade Revive (a little fizzy actually - might try something new next week; does bloat you a little)

...................................................................................................................................................................

Sustenance within 30 minutes of last exercise:

300 g of mixed raisins, nuts, crackers, thai mix (really good)

...................................................................................................................................................................

1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 1 x 10 second hold
Abs - half crunches 2 x 20

Cat stretch - 3 x 10 seconds

Lower back curl - 3 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Air Bike – 2 x 30 seconds each leg

Pelvic lift into bridge – 1 x 20 lifts

Plank - 3 x 20 seconds (I am now able to perform this easier - The first time I tried it I lasted under 10 seconds), pathetic, but we all start somewhere.

I am much happier with my stretches now as I am more confident with the technique and the ability to carry them out easier and with fluidity; taking less time to perform more.

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2. Cycling

My objective, due to my inability to ride was to ride in the gym; non-stop for one hour. You may think;
'Well, hold on a minute, how is one hour non-stop the same as two to four hours on the road?'
The fact is it is not, but I had limited time; not four hours, and riding non-stop is much tougher than you think. This is doubly so as when I ride in the gym I have a set rule;

• 4 minutes low resistance
• 1 minute high resistance.

This has been, four minutes at level 2 or 3 and 1 minute at level 17 for only 30 minutes.

Today, I felt as though I almost needed to be punished; even though I was really unable to ride. Therefore, I decided to ride thus:

• 4 minutes - level 3 maintaining 100 rpm minimum constantly
• 1 minute - level 18

For one hour.

This may not seem hard, yet to maintain 100+ rpm for four minute intervals requires almost two revolutions a second, which is pretty full on. The great thing about this low intensity high speed revolutions is that when it comes to the high intensity but slower riding, although it is much more difficult and makes your thighs burn, your brain likes the rest and you as a rider start to see this as the easy part . . . ironic actually as quite the opposite is true.

At the end I was knackered, but a banana, a Lucozade revive and some water later and I was back on form again.

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3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

Today was fairly quick as I had other commitments.

Muscle groups worked on:

• Lats
• Shoulders
• Forearms
• Abs 

• Assisted dips - 3 x 20 - Triceps 64 kg assist
• Assisted chin-ups - wide grip - 3 x 20 - Laterals 64 kg assists

• Seated crunch - 1 x 20 @ 90 kg [full], 1 x 25 [top of rectus abdominals - minor crunches] 1 x 25 [bottom of rectus abdominals - minor crunches] 
• 
  
• Decline oblique crunch - 1 x 20 full, 1 x 20 cross body crunch, 2 x 25 half crunches

• Bent over barbell row - Middle back 3 x 20
• Standing barbell lifts - 10 in front of head, 10 behind head

(these two are carried out straight after each other working three muscle groups)

• Bent arm barbell pullover - 3 x 12.5 kg

Day 17 to 18 - The weekend off

The weekend

Family is the most difficult part to juggle when you want to transform yourself and lose weight with exercise.
This weekend was my nemesis as Saturday had to be dedicated to my son who had not only a tennis lesson to attend, but also a football meeting. It was a very busy day after which I needed to go food shopping.

The beauty of shopping is the fact that I had complete autonomy over the choice of foods; which meant 95% great ingredients and foods and only 5% rubbish . . . told you before I am no martyr. I truly believe that if you want to lose weight and you are serious you need to factor in some 'wriggle room'. This are moments during the week when you can relax and indulge. I do it, maybe once a week, but I have to say these are becoming less frequent as I can now see the results from the last 18 day or 8 training days . . . I think it is eight although I may well have done about ten!

On Sunday, I did go swimming and spent an hour in the pool, no it was not as if I did nothing.

Day 13 to 16 - Exercise and meals

Firstly, I have been exercising; I visited the gym on Tuesday, Wednesday and today.

I have been so busy writing bits for the website www.flatter.org.uk that I have not been able to write my blog . . . I have been so busy that I missed my important weekly weigh-in. . . What am I doing?

Therefore, I will weigh myself, but not until tomorrow morning as it is good to keep things regular, meaning, in the morning, before breakfast and the shower, but after my morning visit to the little boys room . . . every bit counts, right!

I have listed the following days for exercise, but excuse the lack of nutritional information as I never kept a record. I would say one thing though. I was told about Buckwheat as a cereal. I purchased a box. Wow, so, so good. Really loved it.

Also I have uploaded a few images.

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Tuesday - Day 13

I wanted to concentrate my workouts on the following:

• cycling
• running
• Legs

1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Air Bike – 2 x 30 seconds each leg

Pelvic lift into bridge – 2 x 20 lifts

Plank - 1 x 20 seconds 

2. Cycling

30 mins - 4 minutes level 3 (one level up), 1 minute level 17 (standing) and repeat until time elapsed

Cool down level 1 for 5 minutes

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

Various weights today – no list available; worked on:

• Barbell lunge - quadriceps
• Bent over barbell row - Middle back
• Assisted dips - 3 x 20 - Triceps (very, very slow with all weights minus 2 kg [easier]
• Assisted chin-ups - wide grip - 3 x 20 - Laterals (very, very slow with all weights minus 2 kg [easier]
• Seated crunch - 1 x 20 @ 90 kg [full], 1 x 25 [top of rectus abdominals - minor crunches] 1 x 25 [bottom of rectus abdominals - minor crunches] 
• Decline oblique crunch - 1 x 20 full, 1 x 20 cross body crunch
• Barbell squats - 3 x 10 @ 15 kg + bar
• Bent over barbell curl - 3 x 10 @ 20 kg
• Standing cable lift - 3 x 10 @ 15 kg
• Deltoid raise - 1 x 10 @ 4 kg
• Alternate incline dumbbell curl - 3 x 8 @ 12 kg
• Bent arm barbell pullover - 3 x 12.5 kg
• Concentration curls - 3 x 10 kg
• Dumbbell alternate bicep curl - 3 x 12 kg
• Dumbbell incline bench press - 3 x 10 kg

4. Running - 15 minutes (to warm down)

5 minutes - level 6

3 minutes - level 7

3 minutes - level 8

2 minute - level 9

2 minute - level 10
2 minute cool down level 4.5

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Wednesday - day 14

Again gym workout

1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Air Bike – 2 x 30 seconds each leg

Pelvic lift into bridge – 2 x 20 lifts

Plank - 1 x 20 seconds 

2. Cycling

30 mins - 4 minutes level 3 (one level up), 1 minute level 17 (standing) and repeat until time elapsed

Cool down level 1 for 5 minutes

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

Various weights today – no list available; worked on:

• Various weight exercises for toning - light weights lots of reps.

4. Running - 15 minutes (to warm down)

5 minutes - level 6

3 minutes - level 7

3 minutes - level 8

2 minute - level 9

2 minute - level 10
2 minute cool down level 4.5

..................................................................................................................................................................

Friday - day 16

     Today . .  what do you think?

My 'moobs' are going and the fat belly is definitely diminishing. . . thank God.

The funny thing, and it might just be the same for other people when they take a 'selfie'. I hate this word; it is so cheap sounding; like a word that has been born on national television, only to find its way into our mainstream vocabulary by accident yet has been allowed to become the norm. Anyhow, when you find yourself in front of the mirror and you are in 'transition' such as I am, do you find yourself standing taller and looking for the best angle that flatters you . . . hmmm, it's almost cheating.

Again gym workout

1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Air Bike – 2 x 30 seconds each leg

Pelvic lift into bridge – 2 x 20 lifts

Plank - 1 x 20 seconds 

2. Cycling

30 mins - 4 minutes level 4 (one more level up), 1 minute level 17 (standing) and repeat until time elapsed

Cool down level 1 for 5 minutes

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

Various weights today – no list available; worked on:

• Various weight exercises for toning - light weights lots of reps.

4. Running - 15 minutes (to warm down)

5 minutes - level 6

5 minutes - level 7
5 minutes - level 8

2 minute cool down level 4.5

The Domino effect for health.

The domino effect.

Day 12. How do I feel?

Truth . . .

I have been enduring some sore limbs and aching muscles, even now I ache a little, and I have to admit I have been a little 'moody' on occasion. I am sure this is nature’s way of saying, ha, ha, it’s payback time . . . I have suffered, so now you must suffer. The thing is I am accepting of that; I feel that this temporary hardship is nothing less than I deserve. On the whole though I do feel impressive; I think, stronger, more confident, certainly more agile and I have to admit, I do look better . . . yes I realise that I am only twelve days in, but even in that short time eating, on-the-whole healthy foods and exercising seven times out of the twelve days, it has made a difference. Yesterday was the first time since I started altering my mind set in December of last year, that I had what can be described as a minor wiggle? There was a moment when I thought to myself,

'Oh, not today, I will go to the gym tomorrow,'

Then after smacking myself metaphorically about my head enough times to eradicate this thought from my mind, I realised that I am no longer losing weight, eating correctly and exercising regularly for myself, no, instead I am doing it as there may be other over-weight people reading this, who just might get inspired enough to start too on a journey of discovery by obtaining a new improved them too!

This led me to thinking about my actions to change my life recently and I think as well as my son spurning me on by letting Daddy know that he was overweight (thank you Samuel, truly) I have a friend called Lenya Psota-Paris; a recent sister-in-law who married my wife's brother. Bless her, last year she was getting married and wanted (as do all brides) to look good in her wedding dress, as much for herself and no doubt for Pavol, her husband to be. The point is that she took charge of her life and literally made a mental decision to radically change her lifestyle. . . It worked and not only did she look fantastic in the dress, dropping God-knows how many dress sizes, she continues to look great . . . though now with a belly bulge in the form of a baby due next month. I think subconsciously I envied Lenya and wanted her will-power. I am glad to say that I have now got it in spades, but I believe a part of me owes my change to her fight to achieve her goal.

What I am saying is that every over weight person will know of someone or have friends who knows of someone who has undergone a transformation to lose weight, change their life and eat and exercise clean and it is by hearing or seeing these conversions in the flesh, so to speak, that inspiration can secretly take hold and manifest itself into you metamorphosing into a newer, leaner, healthier person. Therefore, even though I believe that Lenya's transformation changed me subconsciously, I feel that she deserves praise and a special thank you from me.

We as mere mortals see so much unwillingness to change on a daily basis; you see it everywhere you look; in the streets, on our televisions and in your work place. I guarantee you know at least three people who in your opinion do nothing to change themselves and are slowly sending themselves into an early bout of health issues. What these people do not realise is that a domino effect ensues. People see people who are overweight and they think it is okay. Whilst walking along a typical high street, passers-by see through transparent windows the gorging couples or parties of people in McSomething or KFWhatsit diving head first into mountains of saturated pretty looking fatty food with way-too-many wholly bad additives and think that it is alright and get sucked in.  The truth is, this is not okay and to throw a statistic at you, by 2050, 60% of men, 50% of women and most alarmingly 25% of all children in the UK will be considered obese.  If we keep to this way of life we will die earlier, lead less productive lives, be more dependent on our already burgeoning health system and cause our own downfall. We need people like Lenya and now me and the hundreds of thousands of other now health conscious people around the world to continue and nurture our healthy domino effect. We have started a chain of events that inspires other people who inspire other people to do better; to lose weight, to get fit, to eat healthier and to lead better, longer lives. You see by starting a chain we as a country can alter the governments hypothesis, which is ultimately what they want to happen [makes them look good], so we as a nation can lift our heads up high and say,

‘Statistic, what statistic, England is better than that!’

I hope that by reading this you think about yourself and others. If there are people in your life who are over-weight do not be afraid to guide them to a better, healthier lifestyle, ask them to join the domino effect; they may not like you for it initially, as I did not when my son, Samuel told me that I was fat, but now I cannot thank him enough.  If you are the over-weight person, take a hard look at yourself and decide once-and-for-all to join the domino fall; who knows you may just inspire one of your friends or relatives to join behind you.

People want to change, but sometimes we just need a little shove to get us rolling down the symbolistic hill of health . . . remember, the last piece cannot fall unless the first is set off, but once the first has fallen it takes the rest to follow to finish.

Peach and Pineapple smoothie

Hmmm - Peach & Pineapple smoothie

I have to say that this is nice. I made enough for three pints of smoothie. This contains all natural, healthy ingredients so will help your calorific daily allowance in a positive way.

Ingredients

3 peaches

The riper the better as they will be softer and their natural sugars will be drawn out)

300 g of freshly sliced pineapple 

You could use tinned and I have tried both, but there is nothing that matches the freshness of the newly sliced pineapple.

750 ml 1% milk

3 tbsp honey

1/2 tsp Vanilla extract

10 ice cubes

If using tinned fruit, which is okay, read the label. If it contains natural juices, such as its own juice or grape juice, which is often the case, add it to the pot.

Blend this up and serve immediately.

I actually did mine the night before and drank it as my breakfast and snack in the afternoon the following day.

Sunday meals - no exercise

Day 10.

Day off - rest day; it's a Sunday.

Meals

Breakfast
40 g porridge oats
190 ml milk

Snack
Power bar

Lunch
300 g fruit, nut and savoury mix
600 ml water

Dinner
Roast pork
Roast potatoes
1 x roasted carrot
20 g peas
20 g sweetcorn

Day 8 / 9 - Cycling

Day 8

Had a crazy time with my son being poorly so did not do much today . . . family priority you know.

Day off from exercise.

Day 9 

Saturday morning; 1st March and the first official day of spring.

Outdoor cycling day . . . could not wait as I have not cycled for three weekends due to the weather and the fact that my bike was out of service. . . . not happy.

Before I take any exercise, please make sure you spend adequate time preparing the limbs that you will be using. I ensured that I stretched out fully with my daily stretch plan:
See plan below:

Stretching - This is similar everyday and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm
Lunges - 2 x 10 each leg

At the very least this will make your body more supple and able to take on the rigours of pretty much any exercise. It is not concise and you may want to add or subtract items, but it will help.

Any so, this is what I achieved today.

Pretty happy actually considering that my last ride wad over 75 km, but as I had not ridden in a while I cannot complain. I would say though that it was a tough ride. Felt like my legs were going to catch fire due to them burning when I was tackling some inclines.
What was nice was that due to the regular gym workouts and stretching, my right knee that has been plaguing me since I started riding, did not twinge even once . . . just goes to show that all that previous work in the gym has made a considerable difference to my physiology and internal dynamics.

My cycle sustenance consisted of:

• 600 ml water
• 1 protein power bar
• 1 500 g pack of sliced salmon
• 1 large banana

After I had ridden 35 km I stopped and refuelled. It is important that when trying to get fit and exercise right that you only protein and carb load when your body needs it. There is no point otherwise and there are studies to suggest that putting too much protein in your system in one go could potentially have an adverse effect on your liver. . . so only when you need it; only when you know your body is going to warrant an extra helping of protein and carbs.

Meals

After my return and a long shower as it was cold outside, I wanted to ensure that I had enough clean food inside of me so engaged in creating my own fruit, nut and savouries tub.

I will probably create a blog about this soon, but not today.

Sufficed to say, I ate 200 g of mixed nuts, fruits and savouries to ensure my body could utilise them to aid my muscle development.

Evening meal was simple;

Fresh egg pasta

Grilled chicken cut into small chunks

white sauce.

600 ml water.

This was a good day as I did not ache so much as I used to when I rode. I am pleased that my flexibility and overall shape and tone are improving.

Thanks for reading.

Day 7 - Food, exercise and Weighing day

Day 7 - Food, exercise and Weighing day

Could not wait to wake up this morning, jump on the scales to see how my weight loss journey is going!

Dum, dum daah.

Start date:           Wednesday 19th February 2014
                        Weight: 90 kg

First weigh-in:
                        Weight 86.2 kg

Loss for the week:

3.8 kgs - 8.4 lbs
(happy, happy, happy)
Not bad for one week of exercising and eating good.

Not bad considering it has only been a week of serious exercise.
Still got the paunch though, but it is better . . I am just liking my shoulders . .
watch this space!

FOLLOW ME FOR THE SAME RESULTS - I am week one of 12
...................................................................................................................................................................

Meals

Breakfast
40 g porridge oats
190 ml 1% milk
20 g black seedless grapes

Lunch
Chicken soup

Dinner
German sausages
...................................................................................................................................................................

Today I wanted to concentrate my workouts on the following:

• cycling
• running
• chest exercises

1. Stretching - This is similar everyday and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm
Lunges - 2 x 10 each leg

*note. 1 week in and I am feeling much more flexible. . . I can now stretch without feeling like I am about to snap or tear something; which is nice!

2. Cycling

30 mins - 4 minutes level 2, 1 minute level 17 (standing) and repeat until time elapsed

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

• Alternate hammer curl -

15 reps each arm / 2 sets / 14 kgs

• Alternate half hammer curl - quickly and directly after each set of full hammer curls

15 / 2 / 14 kgs

• Bent arm dumbbell pullover whilst on inclined seat (30 degrees - notch 3)

20  / 1 / just bar as this was the first time I had moved my arms this way with any weight
10 / 1 / 2.5 kgs
5 /1 / 7.5 kgs

• Barbell guillotine bench press

20 / 1 / bar + 2.5 kgs each side
10 / 1 / bar + 7.5 kgs each side
9 / 1/ bar + 7.5 kgs each side (could not lift the last one at this weight)

• Incline chest press with free weights

10 / 1 / 6 kgs

10 / 1 / 8 kgs

10 / 1 / 10 kgs

4. Running - 15 minutes (to warm down)

5 minutes - level 6

2 minutes - level 7

2 minutes - level 8

2 minute - level 9

2 minute - level 10

2 minute - level 11

5 minute cool down - level 4

Felt very good with the running yesterday; was happy to get back into it . . . smiled a lot during the run.
Next run I will try 30 minutes.

Day 6 - Food only today

Day 6

Meals

Breakfast

40 g porridge oats

190 ml 1% milk

500 ml water

Snack - 10.45 am

Pork loin - Slow cooked in a Wok yesterday evening with

1 Bay leaf,

Salt and pepper

Splash of Grande Marnier (flamed to remove the alcohol)

1 tbsp of Maple syrup

Slow cooked for 35 mins

OMG amazing.

All placed inside 2 x 8" tortillas with cucumber and celery slithers

Lunch

4 Mixed seed crisp breads (only small).

12 slices of cucumber

spread of cool tomato salsa

4 thin strips of ham

12 thin slices of Finest Gruyère Cheese

Dinner
2 x poached eggs (see Blog - the perfect poached egg that will change your thinking).
on Soya and Linseed toast - little olive oil butter

Snack
100 g dry roasted peanuts

Day 5 - food and exercise

Day 5 - Food and exercise Monday 24/2/14

Felt extremely good today . . . my backside was aching like you would not believe, but I persevered anyhow as it was not that bad that it restricted my movements to the point that I could not function; walk, move, run.

Meals

Breakfast
30 g porridge oats
180 ml 1% milk
30 g black seedless grapes

Arrived at gym at 09.30 am

Today I wanted to concentrate on Metabolism, weight loss and muscle to fat ratio;

• Shoulders
• Forearms
• biceps
• toning of body with extra on legs

Sustenance taken to the gym

600 ml water

500 ml Lucozade Energy Revival

1 medium banana

1. Stretches

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

2. Cycling

30 mins - 4 minutes level 2, 1 minute level 17 (standing) and repeat until time elapsed

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

• Shoulders / Forearms / Biceps

Arnold Dumbbell Press - 3 sets - 

2 sets / 8 / 8 lbs,

1 set  / 6 / 10 lbs

• Barbell Curls lying against an incline - 3 sets -

2 sets / 8 / 4 lbs

1 set / 6 / 4 lbs

• Barbell shoulder press - 3 sets -

Bar + 5 lbs / 10 [each side]

Bar + 7.5 lbs / 8

Bar + 10 lbs / 8

• Close Grip EZ Bar Curl - 3 sets -

Bar + 5 lbs [each side] / 20

Bar + 10 lbs / 10

Bar + 25 lbs / 4

• Dumbbell Scaption - 2 sets -

20  / no weights

10 / 4 lbs

• Seated Dumbbell Palms down wrist curl - 3 sets -

20 / 2 lbs

15 / 6 lbs

8 / 10 lbs

• Concentration Curls with dumbbell - 3 sets -

20 / 6 lbs

10 / 10 lbs

6 / 14 lbs

• Around-the-world - 2 sets - 

10 / no weights

10 / 4 lbs

6 / 6 lbs

4. Running - 15 minutes (to warm down)

10 minutes - level 6

1 minute - level 7

1 minute - level 7.5

1 minute - level 8

1 minute - level 8.5

1 minute - level 9

5 minute cool down - level 4

Subsistence

Lunch

Venison Shoulder - fried in 1 tsp olive oil, 

3 medium mushrooms

1/5th cucumber

600 ml glass of water

Dinner

100 g Fresh egg noodles (cooked in 1 tsp olive oil + water

10 g Frozen peas

10 g Frozen miniature baby carrots

10 g Frozen sweetcorn

50 g Mediterranean vegetable mix

20 g Sour cream and chive dip as an accompaniment.

600 ml glass of peach squash

                                                                                                                                                                   

Image after workout today:

Another blurred image. You would think that as a qualified photographer I would not stand for this! You are right. I have just found my camera, placed it on charge and tomorrow I will take proper images.

You cannot see much obviously as I am wearing my shirt, but my tummy is now about 60% gone and I can see just a hint of a muscle or two. This does make me feel great.

Hope I am inspiring you. Cannot wait for day 7 so I can weigh myself!

Poached eggs made simple

Poached Eggs made simple

Easy way to make poached eggs without ANY MESS or DIRTY PANS

One of the best discoveries I have made since starting to cook healthily is to how to make poached eggs quickly, easily and without fuss or mess.

You need just five things:

1. A small dish to create well
2. Cling film
3. eggs
4. Medium pan and lid 3/4 filled with boiling [now simmering water]
5. Timer

1.

First tear a piece of cling film that is roughly 12 inches square

Place this into the dish and push down so it sinks.

Crack an egg and break it into the hollow that you have created.

See below

To make the egg come out easier drip a couple of drops of olive oil into the cling film and smear it around. (optional, but it is easier to remove)

2.

Now fold up the sides and scrunch it all together, pinching it so it bonds.

See below

3.

Place a medium pan on the boil or add pre-boiled kettle water as I do. Let it sit for about a minute so it is not bubbling. Turn the heat on medium so it begins to simmer.

Add the egg parcels to the pan and press and fold over the top so it sits over the edge of the pan.

See below

4.

Now place a lid onto the pan ensuring that the parcel tops are trapped under the lid, holding them in place.

Get your mobile or timer and put 4 minutes on to it and press start. (this may differ depending on the size of the pan, you may have to jig the time a little, but 4 minutes is pretty perfect).

See below

5.

Viola! The timer beeps. Turn the heat off, remove the lid and pick up the parcels. You can actually use your fingers if you are careful by gripping the tops, although it is probably safer if you take them out with a large spoon. Place them onto your kitchen work surface. It helps if this is flat.

Take a pair of scissors and cut of the top of the parcel and prize open the cling film. If you have added olive oil this will be very easy.

See below

You will now be blessed with a perfectly produced poached egg so enjoy it. The yolk will be perfectly cooked and runny. Add more time if you wish the yolk to be firmer;  an extra 1 minute will do it.

The beauty of creating poached eggs this way is that due to the very nature of having boiling water (sterilising it) you can simply empty the water and put the pan back to where it lives. 

Poached eggs - hassle free, mess free and perfect every time.

Try it and share this with your friends if you like the idea.