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Been a gym rat myself years back but now tend to work out at home. More recently, at age 40 now, I’m finding it harder to shift that body fat. This is an all too common problem for people approaching my age as the body starts to change somewhat.
I have been pretty well built these past few years (Posted a pic of myself in one thread on here approx 3 years ago @ age 37), with plenty of muscle mass, however there has always been that annoying layer of fat across the gut accompanied by those unsightly love handles.
It's only since the beginning of this year that my eyes have opened up to the reasons why.
1. My strength weight workouts were isolated, casual, and thus were not providing my body with enough stimulation to burn body fat.
2. I would attempt to go out running for far too long...
3. I was not eating the right balance of foods in conjunction with a proper exercise regime.
So in the New Year I started to do a bit of research into the goals I wanted to achieve.
This year I wanted to tone down the muscle mass a little bit, not too much though, while also getting rid of the excess body fat I was carrying. It was pretty apparent that what I was doing before this year (2015) wasn't going to help me achieve this so here are the changes I made which I've found have been working for me on many different levels..
1. Instead of isolated weight workouts with long rest times between sets, I now do high intensity combination weight workouts with very little to no rest in-between sets. I bunch a group of different exercises up into rounds and repeat for 5-6 rounds with only very little rest (say 30 secs) between each round. So, instead of my previous weights workouts lasting 1 hour , they now only last 20-25mins and I get a darn good sweat on at the same time which I didn't get previously.
2. I changed my cardio regime to be more interval intense based as appose to long and monotonous. Instead of running at the same pace for 45-60mins or 5-6miles, I now warm up for 10mins with a light jog and then every 30 secs sprint at 80% then walk briskly for 30sec and repeat 20-22 times. I love it...
3. I now eat a VERY LOW carb, HIGH protein, MEDIUM Fat diet. I now cut carbs down to an absolute minimum 6 days a week along with sugar. Sugar and starchy foods are not good for achieving what I want, so for 6 days during the week they're gone. Since the beginning of this year I've no longer eaten any kind of cereal (bar porridge oats), bread, white pasta and potatoes. I avoid sweet things like the plague. I now only stick to foods with a decent fibre content and as fresher produce as possible. If it's processed or in the form of a ready meal, it isn’t going inside me...
So far, after only 5 weeks, I am seeing some exceptional results with this change in my diet and workout regime. I feel so much better, lighter on my feet, healthier in general and finding my endurance when participating in sporting activities is improving each and every week. I am also seeing some tone and definition coming through as the fat is starting to regress.
btw... Life's too short, so that 7th day.... Well, I eat what the hell I like. |
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Author: walters123
Author
26-11-2019 05:46:33