…in that exact order.
HAD TO THROW AN IBIZA BABES SHOT IN FOR MOTIVATION!
So, not that I am going into major ‘Diet Mode’ as healthy eating is now my official way of life…however now that Ibiza is booked **does a slight fist pump in the mirror** I am obviously stepping up my game on the training and food, 80/20.
For most of my (pretend) adult life I have attended a local gym, I have always been pretty religious in my attendance to classes within the gym and cardio based exercise but I never was able to see a change to my body no mater how big of a number I burnt on the ‘Calories Burnt’ section on the machine.
Then, 15 months ago i found love for weights, heavy, bulky, masculine weights. This is the first time that I have been able to lose weight (with the help of Paleo living also) and keep the weight off.
As mentioned in one of my previous blogs I am currently in the middle of major weight loss plateau. Booo!
I have started to try and kick this in the ass, firstly by increasing my calories. I have a nutrition plan (blog to follow) where i am meant to be eating around 2200 calories a day.
As this is a 1000 calorie increase on my previous diet i have been slowly adding these in, I did not want my body to go into shock and cling to every bit of food.
I am tracking at around 1900 calories a day now, and seems my NO GYM BAN has been lifted I am OFFICIALLY BACK.
So I have 3 months to Ibiza. And I have got myself a 3 month plan.
Note. I am not a nutritionalist and I am not a qualified trainer, I am just a Marketeer trying to make sense of all this contradicting health and fitness information we read.
Weeks 1 to 2 – Focus on getting my strength back!
I have had 2 weeks off from the gym, gone from lifting a girly number of KG’s (not the shoes) and after 2 days back in the gym i can feel where I have lost strength already. SCARY.
So, for the first 2 weeks i am going to work to get my body back in the muscle training zone.
I am going to train my body in zones to help with the ‘back to training’ muscle soreness, this will help my body time to recover from one day to the next while I get back into the swing of it.
- Chest and Tricep
- Back and Bicep
- Legs and Calves
- Shoulders and abs
Train 5 times a week, with 12 reps, 60% of the weight I can lift for 3 sets per exercise. Approx. 45 minute sessions with NO CARDIO!
Weeks 3 to 9 – Build me some muscle!
I am going to continue to train within Body zones as mentioned above, however I am going to increase to around 70% of what i can lift and reduce down to 10 reps for 3 sets.
My issue can be doing movements too quick, so I am going to try and ensure that I use controlled movements to ensure that i am contracting the muscles I am trying to improve.
I am going to add in cardio (around week 6) so i can start to burn the fat that is covering my muscles that I am hopefully building! 30 minutes cardio x3 times a week – a little run around the beach with the dog on sunny summer evenings should do this!!
Weeks 10 to 12 – BURN INTENSE FAT!!
Low weight, high rep and lots of Cardio.
Also, while doing the above i will be attending my bootcamp classes that I attend at a local boxing gym. I love it, its cardio, weights and hell on earth but i go twice a week to get my cardio burning and as much as it does not fit fully into the above plan…
I HAVE TO ATTEND GYM CLUB! On average 600 calories burnt in 60 minutes on my HRM watch.
So this is the plan, I HOPE IT WORKS. I have got 5kg of fat to shift in 12 weeks…
Picture of doom! 2 weeks off the gym and increase in calories hence bloating.
Do any of you train in this way? Its slightly new to me so I would love any feedback or suggestions!
Lots of love,
P.S I write this while I sit next to an evil human being who is eating Cheese on toast with HP sauce. **SOB**