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)

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Sustenance within 30 minutes of last exercise:

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

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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.

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

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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.