Welcome to my Get Fit And Strong project, I hope you find it interesting and maybe even helpfull in reaching your own goals.
The picture above was taken today and shows the shape I've let myself get into, the sad thing is that I should know better having trained pro athletes and having myself been a boxer when I was a kid.
I haven't trained in nearly a year and this is due to a number of reasons, namely injuries and being lazy. I now suffer from lower back pain, sweats and heart burn! But starting from today everything is going to be different and I hope to share my experience with you along the way.
My goal is to lose fat while gaining some muscle, I also want to become fitter and stronger than ever before. I have never really done weights, it has always been bodyweight exercises. I will now use variety by doing both! I currently weigh 15stone and 7lbs and I'm 6ft 3inches tall. I will post a picture of myself every month while on my journey towards supreme fitness so we can all see how I'm doing!!!!!
My week will be varied and my workouts will change in order to prevent boredom and staleness.
An example of my training week will look like this:
Day 1 - Hypertrophy (weights, 3 sets of 10)
Day 2 - Conditioning (more on what kind later)
Day 3 - Max strength (Body weight and weights, 3-6 reps for 3-5 sets)
Day 4 - Strength and conditioning (Intense weights and bodyweight workout, more on that soon!)
Thats it! 4 days a week, this is not 4 days in a row, Because of my work shifts the days may differ, Today I will be doing hypertrophy and conditioning will be done on Tuesday because tomorrow I am working late! I will FIND time to get in shape, no more excuses!!!!!
At present I can do 1 pull-up, no 1 armed press ups and no 1 legged squats, this will change!!!!!
My Methods
Training will be brief and intense! I will be using the principles I have learned from people such has Ross Enamait and the guys over at Crossfit along with my own workouts. I have provided links to the websites on the right of the screen, I recommend you check them out!
There will be alot of experiementing going on at first so please feel free to tell me where I could improve my diet and workout. I will add training videos when I get better and learn how to use youtube!!!!!
Diet
I will now be taking a Multi -vitamin every morning (Multibionta) and Protein powder. On weight lifting days I will consume more protein/food than on other days in a bid to promote muscle gain and on other days my diet will be a little more constricted to promote fat loss. I got this idea from Bodybuilding.com
Todays Diet Will Be
am - 2 wheetabix - vitamin
lunch - wholeweat sandwhich with cheese
dinner - salmon with vegetables
pre workout - 1 scoop of protein powder
post workout - 2 scoops protein powder
late snack - 1 hard boiled egg
I know this could be better and I will be changing it slowly, I am in no rush, I will be adding fruit.
Workout
Deadlift - 3 x 10
Squats - 3 x 10
Standing Millitary Press - 3 x 10
This is what I plan to do, again this is my first day so please don't be too critical, although comments are welcome. I will note any changes in tomorrows blog along with how it went, wish me luck!!!!!
I have posted a link to a video and artical from rosstraining called hardcore, it is one of the approaches I am using, just click on the link that says Hard Core! enjoy!
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