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OUR MINI HOLIDAY!
We went on a mini holiday for 4 days and lived it up like a true healthy, fit couple! We stayed active - played tennis, swam in the pool, used the hotel's gym, did a hike... and ate cleanly - raw veggies, chicken, salmon, organic cheeses, cacao, tea...
It was amazing, and fun, and relaxing! Who ever said you have to be lazy and sluggish and eat unhealthy stuff on holidays? =)Β
Diet: Are You Committed Enough?!
"If you do a diet 100% - you get 100% results. If you do it 90% - you get 40% results. At 80% you're down to about 10% results & you won't even know you're making progress!" - John Parrillo If you're going to diet or commit to a way of eating & you tell yourself cheating every now and then is alright - you're just doing yourself a disservice! Measurable fat loss is a lesson in biology and just like any subject - cheating violates the code of conduct. Telling yourself cheating is acceptable is the equivalent of conceding defeat before the battle is fought ... Instead, tell yourself you CAN go through with your program and empower yourself with self-affirming messages!
END OF JANUARY SHRED
ILIA'S THOUGHTS:
It's been a merry ol' four weeks! The eventual weigh-in saw me a few kg lighter, but looking much better than I had for a while! I think the Intermittent Fasting really helped maximise insulin sensitivity, glucose tolerance, etc. and allowed me to smash down a little more food than conventionally acceptable when 'cutting'.
This was by no means a competition prep diet. For me, it was a caloric deficit which allowed me to consolidate and maintain the gains I had made (muscle wise) over the last year while trimming the fat away. I feel thoroughly ready toΒ recommence my physical transformation into the 90kg beast I one day wish to become!
Lesson's Learnt:
Perhaps the best thing to come out of the shred was a greater degree of flexibility around training. For the longest time, I believed that heavy resistance training was the only way to gain and preserve muscle. However, thanks to the two bulging disks in my spine, I have been forced to undertake some less-than-conventional methods of training including kettlebell work & body-weight exercises. The result .... pure and unbridled feelings of awesomeness! Vascularity is on the rise, and I haven't lost any size. Please note, for you nay-sayers, that emerging research is actually suggesting that the intensity of the workout is the controlling factor in muscle gain, rather than weight. I recently read a study that compared 90%1RM efforts to failure with 30%1RM efforts to failure in individuals, only to find that while the 30% group were able to do around 30 reps before they failed, this greater volume of training and intensity gave them comparable anabolic responses to the 90%1RM group.
This is of particular consolation to me as I am unable to either Squat or Deadlift (my 2 favourite exercises). Instead, I've become an avid fan of hand-stand pushups, plyometric squats, clap push-ups, leg raises and a number of other movements that do not load my spine.
To February ... AND BEYOND!
Over the weekend I'll be retooling my diet, slowly re-introducing carbohydrate sources over the coming weeks, as well as increasing caloric intake! I'll also be looking at my workout routine & reconstructing my 3 gym-based training sessions to take advantage of more body-weight work (as I'm currently experiencing a flare up in my lower back). The plan will look something like this -
Monday - Gym / Karate
Tuesday - Kettlebell & Conditioning Work
Wednesday - Gym / Karate
Thursday - Kettlebell & Conditioning Work / Karate
Friday - Gym
Saturday - Karate
Sunday - Off
This will hopefully provide the stimulus I need to maintain if not grow over the coming 2 - 3 weeks while I re-establish my lower back functionality.
After that, the sky is the limit. But I do intend to stay with a full-body program for at least another 4 weeks. Having changed some of the exercises, I will essentially be starting fresh and thereafter I'll look to see whether my body can take heavier resistance work!
I'll be keeping you all updated on my progress!!
SHRED DAY 8
ILIA'S THOUGHTS
We've been doing over a week on the 'shred' and the progress has been good (so far). The abs are coming along nicely and I'm noticing an overall decrease in body-fat. It's still been difficult to adjust to the change as, at the 7 day mark, I decreased carbohydrate intake by nearly 50g (to make it a total of 54g). For this week (and perhaps next), the only 'true' carbs I get are the 30g of maltodextrin I have in a personalised shake drunk in the middle of my workouts (where it's least likely to be stored as fat). Although I am a little tired sporadically during the days, I find that I'm at my brightest during my workouts (which is saying something good) - as soon as I go to the gym, or exercise I feel an abundance of energy that lasts the rest of the day. This is why I've been working out as close to morning as possible. I've also been having plenty of green tea to raise my fat burning. Considering every cup burns approximately 5.7g of fat, it's a cheap & tasty way to increase calorie expenditure (even if it is just a little).
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SHRED DAY 5
ILIA'S THOUGHTS
Day 5 and we're still going strong! The new diet seems to be harder on me than it has been on Nella (probably because my body has become accustomed to eating more carbs over the past year). I've been exercising hard daily to try to burn off all the stored sugar in my body and clear a path so my body can start using it's own fat for energy. So far, it's been 3 full body workouts and 2 days of kettlebell / bodyweight training. Despite a little bit of fuzziness during the 3rd day, I persevered and feel better than ever! I can feel my brain starting to use fats for energy so my mind is very clear. I'm also starting to see more definition in my abs and more separation in muscle groups, which tells me that the diet is paying-off!
I can't wait to see what the next few weeks will bring, but I also think I'll extend this 'shred' to 6 weeks. Considering I was at a decent body-fat to begin with, I figure that it'll give me enough time to drop down into single-digits!
