Fatbusting: Kirwan's log
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Still hanging in there. Weight loss in stuck in concrete boots, but am not worrying too much at the moment about what I actually weigh – going on the clothes fitting approach.<br />
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Squash with Hooroo has shocked the body a bit, after last Thursdays game I had problems with my back so took a few days off exercise them promptly got sick and had to take Monday off work. <br />
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Got back on track with another game of squash yesterday, and will be back to the gym tonight. Only got three exercise sessions in last week so this week I’m going to do five to maintain the four a week thing.<br />
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Diet has been good, but I think I went a bit far on my cheat day, and ate far too much. Need to tone that down a bit. -
Had a great week of exercise last week, hit my target of four cardios after two lazy weeks of only three. Am finding squash to have more of an impact on feeling trimmer, so in an effort to switch things up for the body (so it doesn't get used to the current regime) am playing three games of squash this week and finally starting some resistance exercise with weights (they took a while to arrive).<br />
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Am also doing another block without alcohol, at nine days so far and will hit my record of 13 on Friday. That's just for you Miller <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
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Am at a steady 83kg, but am definitely looking thinner and the wife has told me I have put on a bit of muscle on my legs. Still pushing to get lower though.<br />
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Diet has been goodish, my cheat day is more like a cheat couple of days, but basically improved. No crap snacks during the week, etc. Not missing the fizzy drinks at all, and am actually craving water when thirsty. Weird. -
[quote name='Kirwan']<br />
Am also doing another block without alcohol, at nine days so far and will hit my record of 13 on Friday. That's just for you Miller <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
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You're toast after Easter my friend :happy: <br />
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I'm drinking a lot of water, too, and rather enjoying it. So much that I went and bought a water jug, the first substantive increase to MvJ's kitchenware since the great steak-knife purchase of early 2004. Odd. -
[quote name='Miller V Jackson']<br />
[quote name='Kirwan']<br />
Am also doing another block without alcohol, at nine days so far and will hit my record of 13 on Friday. That's just for you Miller <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
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You're toast after Easter my friend :happy: <br />
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I'm drinking a lot of water, too, and rather enjoying it. So much that I went and bought a water jug, the first substantive increase to MvJ's kitchenware since the great steak-knife purchase of early 2004. Odd. <br />
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Hmmm, I wonder how many days I'll be up to by Easter <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='BartMan']<br />
welcome to the conccept2 obsession world K...Â
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Yes, I can see the appeal. Love getting off the thing feeling tired as. My time is criminally slow, I'm blaming the short legs - not lack of strength, technique, fitness, etc <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Giving my routine a bit of a shakeup. Going to cut my cardio down now and increase the weight training. Been reading up on bodybuilding.com for their tips on weight loss and am going to follow one of the programs I found on there (aimed at people who don't have much time, etc).<br />
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Basic points are;<br />
<br />- More water (they have a calculator on there for what you need per day - mine is 3 litres, was 1 off that per day)<br />
- More sleep<br />
- 20/30 mins workout in the morning (on an empty stomach). Am starting with 5km rows and cross trainer to make up the rest of the time.<br />
- Squash twice a week<br />
- Weights three times a week. (This is the big change)<br />
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Have been good with eating 4/5 times a day and during the week the diet is good. Have got the amount of food right according to the website, but need to eat more in the weekend and not skip the water. Find being organised with food easier at work than at home.<br />
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Will try this for 4 weeks and see how the results go. <br />
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Have decided to ditch the weight target and move to measurements, purely as I can see the muscle growth in my back from rowing and in my legs from the cardio/squash. Definitely making progress as I'm almost down another belt buckle, another half an inch and it's in there.<br />
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Measurements:<br />
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Chest: 106cm<br />
Waist: 95cm
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[quote name='Kirwan']<br />
Morning row done. Slow time but was buggered getting off the thing.<br />
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Ah - snuck up on you did they? Hope you filed a complaint <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /><br />
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Rower was always a toughie for me. Beaut piece of equipment and a great warmup to a weights session. -
Very droll.<br />
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Getting a great all over workout from squash and rowing at the moment, good aches from the neck down basically <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Was surprised to read how much lack of sleep screws up your body. I've been averaging 6.5 to 7 hours a night. -
Buggers everything up doggie. You need rest to give your body recovery time, and let your brain get into a deep sleep. Without decent sleep you tend to eat more, think in a less useful fashion, and generally not be as good at things as you could. Having 7-8 hours a night is right for an active person, but a really good practice if you can is get in a power nap in the afternoons - 10-15 minutes in the post-lunch crash period does wonders from a personal point of view. The odd nanna nap on the weekends is also very good for you.
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[quote name='dogmeat']<br />
Kirwan, what's the score with sleep deprivation? For years I've been trying to get by on 5 - 51/2 hrs night.<br />
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This is what I stumbled acorss on one website;<br />
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[quote]Lack of sleep increases your hormone cortisol, which is a hormone that stores fat and burns muscle (in other words, it does the exact opposite of what you are trying to accomplish), and decreases your testosterone levels (which need to be high in order to keep your fat burning/muscle gaining processes going at full speed). While sleep requirements vary, seven to nine hours of sleep is generally a good rule of thumb[/quote]<br />
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For the last three days I've increased my sleep by an hour and I've been seeing what Nick was talking about, particularly the concentration bit - which I have been struggling with being so tired from the new regime. -
Yeah, you have to sleep. I aim for 8 hours a night, mainly because my boss is an insomniac who weighs 130kg and I don't want to end up like that. <br />
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As for the morning exercise thing, if you can be arse (which MvJ can more often than not at the moment) it is the best. -
Still going, rowing and squash mainly. Starting to see some results now, weight is constant, but definitely starting to trim up. <br />
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Still a way to go but have got into a routine now and the diet has improved alot. During the week anyway <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
