OK, so maybe that is a bit extreme, but my training is now back in full flow and I feel great for it. I don't know why I let my training slip because i love it, it makes me feel good and there is never any excuse for not doing it.
It doesn't matter where you are, you always have your own body weight. When I have no equipment I tend to go for press ups, hill climbers and bridges because i think these three exercises give the most bang for your buck. If you have access to some sort of bar, like monkey bars or a sturdy tree branch then you're laughing. If i could only use one piece of equipment it would be a pull up bar. The possibilities are endless and there is no muscle above your hips that you can't work, regardless of how strong you are.
To follow on from last weeks post about having a set training plan, the next step is to have a set diet plan. However if you didn't stick to your plan, go back and try again. I know I have said in the past that Diet is more important than exercise, and it is, but it is a lot easier to stick to a training plan than a diet plan. It's easy to take 3 hours a week out to exercise, but diet is a constant battle. It will take you a lot less time to get into a routine with your training and this will have a positive knock on effect with your diet.
If you work a 9 to 5 job then your plan will be the same for each day, but my working week is all over the place. Some days I work a 6 hour block in the morning, others it's the evening, Wednesdays are just ridiculous. I'm working til 12, have an hour break then back to it for a couple of hours, then I get few hours off before it's back to work till 9. So I need to look at each day individually to see what works best day by day.
This is exactly what I have done for next week, so now I know when to eat, I know need to work out what to eat. Normally I have an idea of what meals I will be eating a day or so in advance, but to make sure I have no excuses I am going to plan exactly what I will eat at each meal time. Again it would be pointless for me to plan to have a homemade curry when I only have 1 hour to eat, so I need to be realistic and save the time consuming meals for when I have enough time to prepare them. I often make 2 or 3 meals at once and freeze some, to save time on other days. Like with the training all this helps me draw a clear line between success and failure, which is important.
Because I am wanting to jump start my fat loss I am going to be more strict with the foods I choose than I normally would be. I am going to cut out all foods that I call 'unnecessary'. I regard 'unnecessary food' to be any food that either has no nutritional value or whose nutritional value can be got somewhere else for less calories.
So the first one is easy:
Sugar: You've probably heard sugar being described as 'empty calories' before, and that is exactly what it is, sugar has nothing nutritional in it. Your body will use it for energy, but it can also use fruit, veg and fat.
Alcohol: There are some health benefits to moderate alcohol consumption, especially red wine, but when we are when we are trying to lose weight, it comes high up on the unnecessary list. For more information have a read of this.
Grains: Low in nutrition, high in calories when compared to veg, so again a no-brainer. A lot of people including myself don't react well with gluten, so cutting out the grains will reduce bloating and more than likely increase your energy levels.
These are the first foods that I would eliminate from the diet. Next week I will cover a few more foods you may want to think about eliminating.