JUNE 8th …………….. D Day…………..10% Body fat day.
22 weeks away.
Through the tail end of 2011 I have been putting on some good muscle mass, which people have commented on ( maybe half serious half piss take!!!). I want to keep the size I am at but now get leaner. As my body fat has increased from 15% to 23% since I joined the Gym.
Currently I am 198 pounds, so I have 45.54 pounds of fat at 23%, so if I kept my Lean Body Mass the same I will need to lose 1 stone 8 pounds of pure fat (not fat and water – which a lot of people don’t consider). This isn’t the way I ll be doing it. I actually want to increase my lean mass whilst stripping off some fat - Through a sensible plan of weight training, Cardio and Yoga – and probably most importantly Diet. It will difficult to get the right balance of Fat loss whilst maintaining/building Lean Mass.
Its difficult to explain 10% Body Fat. Unless you are a regular long distance runner or a competitive athelete – then chances are the only person you have seen at 10% body fat is someone who trains with weights. Even skinny people who don’t exercise will be no where near 10%. If you scroll down to the bottom of the blog, I have added pictures of what people could look like at different body fat percentages…… ie your probably higher than you think.
SHORT TERM GOALS – WEEK 22 – 07/01/2012 – 13/01/2012
Saturday – Yoga
Sunday – Yoga
Monday – Gym, Cardio and Yoga
Tuesday – Gym, Cardio and Yoga
Wednesday – Gym, Cardio and Yoga
Thursday – Gym, Cardio and Yoga
Friday – Insanity DVD , Yoga
Continue reading “Power” by Jeffrey Pfeffer.
Watch 2 articles from the Website – TED conferences.
Read the 6 free weekly articles from my The Economist Iphone app.
Long Term - Goal
Achieve and maintain 10% Body Fat by Gym week 44 which is 8th June 2012.. Start 19.4% on gym week 15. Currently 23%.
Iphone Apps and Websites – I am Currently enjoying
The Random Show – Tim Ferris - website
I will teach you to be rich – Ramit Sethi - website
Quantified Self - website
My Fitness Pal - App
Iron Man Mag - App
Fitness Explorer – Website
Cultfit - Website
APPENDIX
The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.
~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~
“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”
I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.
This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????
The Roberts Definition of Age Reverse.
Obviously I will age, my cells will pack up and I will die. This can not be stopped.
However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc
I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.
I am currently using the “Power Muscle Burn” Workout System, plus 1 x-centric lift.
Basic principle is 4 work outs a week –
Chest and Biceps
Quads and Hamstrings
Shoulders and Triceps
Back and Calves
So for example –
Chest and Bicep Work out entails –
Bench Press – Power – 5 reps 4 Sets
Incline Dumbbell Press – Muscle – 12 reps 3 sets
Cable Crossovers – Muscle - 12 reps 3 sets
Dumbbell Fyles – Burn – 40 reps
Pin Wheel Curls – Power – 5 reps 2 sets
Standing Barbell Curls – Muscle - 12 reps 2 sets
Preacher Curls – Burn – 40 reps
So the Power build ths size, and the Muscle and Burn leans and shapes.
Body Fat Pictures - link
No comments:
Post a Comment