So I received a new program from Sam at my gym which I started on this evening. Discovered my new best exercise - dead lifts! Hopefully my back will be fine tomorrow.
My new program will mean five visits to the gym each week but should produce the gains I’ve been looking for.
12 months ago I was a total weakling barely able to swing an 8kg kettle-bell. Today I did an 8 min AMRAP using a 15kg plate and felt awesome!
I’m fitter than I’ve ever been and totally looking forward to the next 12 months of improvement.
Video: It’s Never Too Late To Get Fit! – 300lbs/136kg Man Transforms His Life Using His Hour Long Lunch Break In The Gym Each Day! http://ift.tt/1vhP40K
So glad i came across this. I said to my wife last night that perhaps at 43 I was too old to improve my strength but after seeing this I’m no longer worried about such things.
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I love my early morning bootcamps. Mondays and Wednesdays 6:30am - best times of the week!
Anonymous said: Hey man how's it's going? I've been following your blog for a while and I wanted to ask you how do you avoid carbs? Because I'm a vegetarian not a vegan and carbs are usually my weak spot. Anyways thanks!
I don’t avoid carbs at all. Right now, 60% of my caloric intake comes from carbs, and I’ve been shedding a pound of fat a week. According to the Institute of Medicine, 45-65% of your caloric intake should come from carbs. They are the perfect energy source and can be more important for muscle gain than protein in certain regards.
I tried going low carb. My mood plummeted, I was constantly irritable, my lifts declined, my appetite was greater, my intensity lesser, and I got fatter. Since upping my carbs, I shed bodyfat, was able to workout for much longer with a higher intensity and more weight, and generally felt happier.
You see, glucose (blood sugar) is what fuels muscle. Glucose is pulled from your glycogen stores, which are filled by carbohydrate intake. While your body can fill it with fat or protein, it cannot do this efficiently in the manner that carbohydrates can. So, without carbs, you’ll have less energy to rip shit up.
In addition to the whole glycogen thing, your body constantly craves carbs. If you don’t fulfill that craving, you may end up overeating fats and proteins, like I did. Carbs also support a good mood and healthy brain function. Most carb sources are rich in fiber too, which helps with satiety and heart health.
Be sure that you’re getting the right carbs however. This means limiting added sugars and processed foods. Instead, have whole fresh fruit, veggies, legumes and whole grains. Avoid things like white bread and other sources of refined wheat, sugary beverages like sodas and juice drinks, and candy. Have some brown or wild rice, quinoa, beans, fruits, whole wheat bread, zucchini, and the like in lieu of those nutritional deserts.
What makes people fat is an excess of overall calories, not specific macronutrients. The recommended macronutrient ranges, however, are 20-35% calories from fat, 10-30% protein, and 45-65% carbs.
Keeping this for future reference.
I really struggled at bootcamp last night and I’m so annoyed with myself. Didn’t eat well nutritionally yesterday due to being in the car most of the day and it cost me last night.
No energy, felt sick and generally just not up for exercise.
Still, new day and back to routine so going to smash Wednesdays bootcamp!