Happy with this progress, but still a lot of dieting and hard work in the Gym to go. My Gym intensity will be pretty much standard throughout my cutting time. However I will gradually increase the intensity of my Cardio and wellness programe (Treadmill, Insanity DVDs [High Intensity Interval training] and Yoga DVDs). One of the biggest reasons people fail such fitness goals are that they try to do too much at once. I.e. strict diets with punishing cardio, when a week earlier the only exercise they got was washing the car. I will be slowly increasing my intensity of cardio, and slowly decreasing my calories – with the aim of a 1-2 pound of body fat per week – whilst obviously keeping my Lean muscle mass = ripped J.
I was using MyFitnessPal as a calorie and fitness tracker; however I have switched to CalorieCount. It’s a much better app; the main benefit is that on the home page it gives you a chart of the composition of your Calories/Carbs/protein/Fats.
My daily allowance is 2300kcal. This would be pretty easy if I was only eating 3 meals a day (ave of 766kcal per meal), but I have to eat at least 6 times a day which should ideally all include a bit of protein. This is only 383kcal per meal or snack. A mars bar is 400 and odd. Then try getting Alcohol into that allowance at the weekend …….. A LOT OF PLANNING IS NEEDED.
Still enjoying it all though, which is the main thing.
SHORT TERM GOALS – WEEK 24 – 21/01/2012 – 27/01/2012
Saturday – Insanity DVD , Yoga DVD .
Sunday – Rest.
Monday – Gym, Cardio and Yoga
Tuesday – Rest
Wednesday – Gym, Cardio and Yoga
Thursday – Gym, Cardio and Yoga
Friday – Gym, Cardio and Yoga
Long Term - Goal
Achieve and maintain 10% Body Fat by Gym week 44 which is 8th June 2012. Current Week 23 = 20.3%. Cheeky little graph is on the link below via Evernote.
CURRENT GYM WORKOUT PROGRAM
TEMPO | LIFT | 1 SECOND |
LOWER | 4 SECONDS | |
PAUSE TENSION | 2 SECONDS | |
REPS | POWER | 5 |
MUSCLE | 10 | |
BURN | 40 | |
CHEST | TYPE | SETS |
BENCH PRESS | POWER | 4 |
INCLINE DUMBELL PRESS | MUSCLE | 3 |
CABLE CROSS OVERS | MUSCLE | 3 |
TRICEP DIPS | POWER | 2 |
TRICEP PULLDOWNS | MUSCLE | 2 |
BURN | 1 | |
BACK | TYPE | SETS |
CHIP | POWER | 4 |
LAT PULLDOWN | MUSCLE | 3 |
MUSCLE | 3 | |
PINWHEEL CURLS | POWER | 3 |
EZ BAR CURL | MUSCLE | 2 |
BURN | 1 | |
SHOULDERS | TYPE | SETS |
SHOULDER PRESS | POWER | 4 |
ARNOLD PRESS | MUSCLE | 3 |
BENT OVER REAR DELTS | MUSCLE | 3 |
LAT RAISES | MUSCLE | 2 |
FRONT RAISES | MUSCLE | 2 |
BURN | 1 | |
LEGS | TYPE | SETS |
SQUAT | POWER | 4 |
GOOD MORNING | MUSCLE | 3 |
DEADLIFT | POWER | 4 |
ROMANIAN DEADLIFT | MUSCLE | 3 |
CALVES | BURN | 1 |
BURN | 1 |
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
Calorie Count - App
Iron Man Mag - App
Fitness Explorer – Website
TED Conferences – Website and App
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 one of my best attributes.
