Just been re-reading last Monday's post. It's now 4 weeks since I started on Craig Ballantyne's world reknown Turbulence Training programme. Although I did weigh myself this Monday, I have decided to return back to Wednesday weigh ins as this will remain true and consistent to my previous records.
I'm pleased to say that in 4 weeks I have actually lost 1.8kg (4lb) of body fat (now down to 18kg/40lb of fat) , which represents a 1.3% reduction. My initial goal was to lose 1%. At that time I had not really made any calculations as to how much fat mass I was to lose, and based it on percentages. I made the following video not long after I started the programme.
As I mentioned in my last entry, I've had a big struggle with my alcohol consumption. Whilst I do believe that life is for living, and I have no problem with people responsibly enjoying their tipples of choice, I sometimes feel guilty about my passion for wine, particularly as it is preventing me from achieving what I want in terms of getting a great mid-section! At the moment it really is too hard a task to just eliminate my level of consumption so I have decided to do a much more gradual reduction.
We brew some lovely beer here in the UK and there is one brewery that I am a big fan of, the Badger Brewery based down in Dorset. So my treat is a (as in ONE!) bottle from their range of very fine ales every other night in the week (i.e. Monday, Wednesday and Friday). On Saturday, I will apply the John Berrardi 90% rule and enjoy some wine after going to my back to back classes at the Gym.
Anyway, moving back to the main point of my blog, I have achieved my goal despite enjoying a more than what would we be called normal amount of beer and wine. Whilst I wonder what I could have achived if I had been more disciplined, I will learn from my mistakes, and not get too down on myself as states in the TTFFL manual that advanced exercisers are likely to expect a lb fat loss per week. So I do still feel really pleased and positive that I can get great results. I just have to be more disciplined.
Its not just the fat loss results that are great. I'm really impressed with my improvements in my strength. Before TT I just played with resistance training doing it twice a week at my own pace. Now I am straight in, resting as little as possible between sets and supersets, lifting as heavy weights as possible, bearing in mind that my right shoulder is still compromised from last year and is nowhere near as strong as the left. The results...
I have noticed a dramatic increase in definition of my muscles in my arms, and my main vains are now starting to become noticeable on my arms and...
I am definitely a lot stronger than I was before I started the programme, even in just 4 weeks.
An example of this is the upper body workout track in the body attack class at the gym. There is a lot of core strengthening and a hell of a lot of press-ups both bicep and tricep. I used to manage bicep press-ups with my knees off the floor, but practically all the tricep push-ups were done with my knees down. Today I managed all but 4 knees off the floor. I know I will get to the stage where I no longer have my knees down on either.
Ok so thats the original programme completed my sheet is below.
Its time to move on to the next programme. I have downloaded the Hardcore Fat Loss programme from TTmembers.com. Time to up the ante and the intensity. Monday's workout was a killer, particularly the 30s/30s intervals where I have also started increased the resistance on the cross trainer at the peaks to level 17 of 25. I was knackered.
However, the thing that scared me most was Craig's nutrition plan with 8 meals a day totalling 2,100 kcals. My god!!! I am however taking some steps to move towards Craig's eating plan, and increasing my fruit and (unsalted) nuts intake with whole graprefruits, dried apricots and almonds has made an incredibly surprising impact. Yesterday I worked out til about 9:10am. I had a protein shake, a grapefruit, a banana and then a ricotta and ham fritata with some baby carrots and cherry tomatoes for my lunch at about 12 ish. I didnt actually feel that I needed to eat my evening meal which I took at about 7:15pm, and I had taken another walk up the wrekin as well to burn off my lunch!
It just goes to prove that if you are disciplined you can make those step by step, but critical nutritional changes a part of your lifestyle. If I can so can anyone!
Craig has announced another 12 week transformation contest with entries to be in between 4th and 26th May. Check here to see the links to the last contest winners with their respective stories. I am going to enter, which is the reason why I have not posted any photos after my first 4 weeks. I am not entering to win, although that would really be amazing. My main reason is that it will make me even more accountable to my friends and family whose support I will be needing. Wish me luck!!!
Click here to obtain a FREE 10 minute workout from Turbulence Training. This gives you half a dozen QUICK and SIMPLE fat-melting workouts. It's in PDF format and you can save from there. If you are interested in the full Turbulence Training programme you can follow the links from the PDF or order from Godzilla Marketing Health & Fitness (where you can view other weight and fat reduction programmes as seen below) on the following link by clicking here.
Anyway, moving back to the main point of my blog, I have achieved my goal despite enjoying a more than what would we be called normal amount of beer and wine. Whilst I wonder what I could have achived if I had been more disciplined, I will learn from my mistakes, and not get too down on myself as states in the TTFFL manual that advanced exercisers are likely to expect a lb fat loss per week. So I do still feel really pleased and positive that I can get great results. I just have to be more disciplined.
Its not just the fat loss results that are great. I'm really impressed with my improvements in my strength. Before TT I just played with resistance training doing it twice a week at my own pace. Now I am straight in, resting as little as possible between sets and supersets, lifting as heavy weights as possible, bearing in mind that my right shoulder is still compromised from last year and is nowhere near as strong as the left. The results...
I have noticed a dramatic increase in definition of my muscles in my arms, and my main vains are now starting to become noticeable on my arms and...
I am definitely a lot stronger than I was before I started the programme, even in just 4 weeks.
An example of this is the upper body workout track in the body attack class at the gym. There is a lot of core strengthening and a hell of a lot of press-ups both bicep and tricep. I used to manage bicep press-ups with my knees off the floor, but practically all the tricep push-ups were done with my knees down. Today I managed all but 4 knees off the floor. I know I will get to the stage where I no longer have my knees down on either.
Ok so thats the original programme completed my sheet is below.
Its time to move on to the next programme. I have downloaded the Hardcore Fat Loss programme from TTmembers.com. Time to up the ante and the intensity. Monday's workout was a killer, particularly the 30s/30s intervals where I have also started increased the resistance on the cross trainer at the peaks to level 17 of 25. I was knackered.
However, the thing that scared me most was Craig's nutrition plan with 8 meals a day totalling 2,100 kcals. My god!!! I am however taking some steps to move towards Craig's eating plan, and increasing my fruit and (unsalted) nuts intake with whole graprefruits, dried apricots and almonds has made an incredibly surprising impact. Yesterday I worked out til about 9:10am. I had a protein shake, a grapefruit, a banana and then a ricotta and ham fritata with some baby carrots and cherry tomatoes for my lunch at about 12 ish. I didnt actually feel that I needed to eat my evening meal which I took at about 7:15pm, and I had taken another walk up the wrekin as well to burn off my lunch!
It just goes to prove that if you are disciplined you can make those step by step, but critical nutritional changes a part of your lifestyle. If I can so can anyone!
Craig has announced another 12 week transformation contest with entries to be in between 4th and 26th May. Check here to see the links to the last contest winners with their respective stories. I am going to enter, which is the reason why I have not posted any photos after my first 4 weeks. I am not entering to win, although that would really be amazing. My main reason is that it will make me even more accountable to my friends and family whose support I will be needing. Wish me luck!!!
Click here to obtain a FREE 10 minute workout from Turbulence Training. This gives you half a dozen QUICK and SIMPLE fat-melting workouts. It's in PDF format and you can save from there. If you are interested in the full Turbulence Training programme you can follow the links from the PDF or order from Godzilla Marketing Health & Fitness (where you can view other weight and fat reduction programmes as seen below) on the following link by clicking here.
Keep working hard, stay disciplined, get results.Neil
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