Why I Need to Outsource My Fitness and Nutrition
Last time I wrote about being on the Anabolic Diet. Granted I didn’t give it a long time to actually work – this is because my most recent BodPod results were not positive.My Recent BodPod Results
On October 6th I had my third BodPod test. My 2nd test had gone in the right direction. I went from 23.8% (May 2011) body fat to 18% (July 2011) body fat in 3 months. However, my test on October 6th, 2011 saw my body fat go to 21.9%. Better than my May results, but certainly not in the right direction. It was definitely time to re-evaluate my whole program and get some dedicated outside help.
Two Key Products for a Strong Foundation for Fat Loss
Over the past two years during my fat loss and fitness journey I have pretty much done my own research using the internet and the various strategies that I have come across. That includes doing exercise routines such as the 5/3/1 Program and Max-OT. It also includes trying nutrition programs such as Intermittent Fasting and just plain old low carb / low calories stuff.
I know for certain that I got started on the right foot with this research. In fact, there were two main programs / ebooks that got me off on the right foot and were responsible for the majority of my initial loss of approximately 40 pounds of fat.
The first was Lyle McDonald’s Rapid Fat Loss program. This book taught me the true fundamentals of fat loss, how it works, and what is the quickest way to lose a great deal of fat quickly. It is by no means easy as it is very low calorie with high protein, but it works IF you do it exactly as laid out in the book. This book will get anyone with a lot to lose off on the right foot. As the pounds went away, it became more and more motivating and has allowed me to continue focusing on getting in better and better shape. It is the first book of two that I would recommend that people interest in fat loss pick up. You can pick up the book here – Lyle McDonald’s Rapid Fat Loss.
The second book is Brad Pilon’s Eat Stop Eat. Eat Stop Eat is an intermittent fasting method where two times per week you do a 24 hour fast. Essentially, you have your last meal of the day around 6:00 pm and then don’t eat again until 6:00 pm the next day. It sounds hard at first, but as you do it it gets easier and easier. This taught me how to control hunger and made me realize more than anything that I didn’t need to eat as much as I thought I did. It was also an easy way to control calories, which at the end of the day is most important. It is the second book that someone interested in fat loss should pick up. You can get Brad’s ebook here – Brad Pilon’s Eat Stop Eat.
Outsource BOTH Fitness and Nutrition
Fitness
However, I got to a point where I lost the bulk of that easy to lose fat and it started to become harder and harder to do so. As I mentioned earlier, I was not seeing the results I wanted to see as I continued on with my current protocols (fitness and nutrition). I am getting a little older so the results are not as easy to come by. Fat does not “melt” off as quick as I want and it seems that the little details are becoming more important. As such, with the eye-opening results from the BodPod going the wrong way, I realized I needed some extra help. I sought outside help and am know listening to my fitness coaches and nutrition coach.
I have been working out at a place in Calgary, Alberta called 2110 Fitness. This facility has been great as it has opened my eyes to a fun and dynamic way to train using both metabolic conditioning and lifting. On Monday, Wednesday, and Friday’s I train with Christopher Campbell (owner and trainer) and Curtis McGorman (trainer) who run sue through circuits that are different every day but include things like tire flips, TRX movements, push presses, skipping, airdyne sprints, etc. I do this with a pretty regular group of people and we all push each other through it.
On Tuesday, Thursday, and Sunday I used to do things like the 5/3/1 program or Max-OT. However it was clear these programs were not working for me so Chris was good enough to put a program together for me focused on hypotrophy but that worked with the metcon work I have also been doing. The program is great and I look forward to the results.
Nutrition
As discussed earlier, I did fine on the nutrition front as I went from the really fat to in better shape with less fat. However I was still holding fat and the results were not coming as quick as they did at first with programs such as Rapid Fat Loss and Eat Stop Eat. I have tried all sorts of other programs such as other Intermittent Fasting protocols, Paleo, and the most recent Anabolic Diet.
The trouble was not the programs. Given the time and the discipline I know these programs would work as there are many others who have seen success with them. The trouble was me and discipline. It has become clear that I need structure and someone basically telling me how to exercise and what to eat. This takes the guess work out it for me and the feeling there maybe something better for me that I should try.
As a result of all of this, I am now relying on the gym and trainers at that gym to guide all my exercise selections (all included in my monthly membership). I no longer need to think about what program is best and will leave it in the hands of the experts. I am also relying on my nutrition coach (more on that later) to devise my eating program, including the meals and calories I consume. This allows me to focus on my job and family, while my coach works and plans my meals that are focused on good performance in the gym and body recomposition.
Summary
It is clear to me now that too much information is a problem for me. I am very analytical person who given the choice, will constantly analyze things and feel that there may always be something better. With my coaches and trainers I now that they will guide me in the right direction. Yes it costs extra, but I am confident that I will be able to report good results from my next BodPod test coming up in December.
Working Out While Traveling Using a iPhone App
This week I am traveling for business. I thought this would be a perfect time to try on the the apps I have on my iTouch to help with my workouts. I have been using the Wii EA Sports Active at home to help get some of my workouts in, but while traveling I obviously do not have that luxury. The app I have been using is iFitness.
What is iFitness
iFitness is an application that a user can place on their iTouch or iPhone and essentially is a tool to help build exercise routines to help build strength and overall fitness levels. There are at least 100 different exercises in the database and they are nicely categorized by body region to help focus on different target areas. The app provides detailed pictures and descriptions of how to do the exercises properly. Exercises range from using free weights, cables, machines, exercise balls and even no equipement!
How I Am Using iFitness
One of the features of the iFitness app is that there are a few pre-build workout plans that provide you with an overall workout over a series of days. Because I wanted to keep things simple and ensure that I was provided with a balanced workout, I chose the muscle-building program. Other pre-populated workout routines include a fat-building program, Beginner Program, Abdominal Defining Program, and Weight Loss Program.
There seems to be a good balance between upper and lower body exercises in my chosen program and each day I feel that I get a pretty good workout in. I do miss my EA Sports Active, but this program will help in a situation like this. I know of some people who use this to design and track all their workouts which will work, it is just not something that I will do right now as I am on the Wii kick!
What Could be Better
My main beef with the program is that I could not find a way to organize exercises as with weights or without weights. I do not have a readily accessible weight room available and I could see the app saving people a lot of time if they did not need to search through all the exercises to find the bodyweight only examples.
Summary
Overall, I have found iFitness to be great while I have been traveling. The workouts are well designed and there really is a huge choice of exercises to choose from. I would recommend it if you are int he market for this type of app on your iTouch or iPhone.
Riding My Bike to Work Every Day
I would never have known it before it happened, but ever since I moved to Norway there has been one benefit that has been awesome for my fitness level. Each and every day I get to ride my bike to work.
To be totally honest, it is a great part of my day. It totally wakes me up and then allows me to wind down and switch from that intense work guy to fun to be around super dad and husband (most of the time!).
The Route
The route I take is 10.5 kilometers each way which when I first started took me about 40 minutes. After a year of riding I have been able to cut that time down to between 32 and 34 minutes depending on the wind and how much energy I have. The best part (although I don’t always think so) is that the route is not flat, but rather has a nice combination of real steep intense hills which require me to mash up out of my saddle and longer hills that brings a wicked burn to the quads.
My Bike
Ahhhh my sweet ride – it is the one in the picture above. I decided to go with a mountain bike because they are more versatile. There are a lot of great trails around my house and a road bike or even a hybrid just wouldn’t be able to cut it. It is a locally made bike by a company called Bike Brothers. It is light, quick, and very comfortable to ride. I love it.
The Effects on My Weight
My daily rides are all about burning calories and using my heart and leg muscles which I have found to be a positive influence on both my weight and leg strength. At first I found that I lost a lot of weight with these rides, simply because I was burning all those additional calories every day. However, now that I do it every day my body has adapted and rather than continuing to lose weight I have been able to keep my weight relatively stable. I have added running (for a future topic) and some other activities to keep things new and my body guessing.
