Adapt to survive

It’s always important to be realistic, not just when it comes to your fitness goals, but also when it comes to your constraints.

My biggest contraint at the moment, isn’t lack of motivation, but lack of time. Here’s how an “ordinary” day pans out:

• 7am – wake up, coffee, protein, leave.
• 8am – Commute to work
• 9am – reach work
• 1pm – Lunch (typically at desk)
• 6.30pm – leave work
• 7.45pm – get home
• 8.15pm – Dinner
• 9pm – Relax
• 11pm – Bed

Not so ordinary days (between once, and twice a week) – will involve getting up even earlier to get myself to a client site, or getting home later after meeting up with friends.

Pretty hard to find any time to squeeze in a gym session. I can’t go in the morning, since my local gym doesn’t open till 7am not allowing me enough time to work out, shower, get into my work clothes and get to the station for my 8am train. I can’t go at lunch, since there is no reasonably priced, or well equipped gym in the surrounding area. I tried after work for a period, which was ok, but then found that trying to get home, when train frequency was at it’s lowest meant I was getting back (hungry) no earlier than 10.30pm!

I’m never one to make excuses, but for the last year, it’s seemed like the odds of leading a healthy lifestyle have been stacked against me. I haven’t set foot in a gym since October (8months ago).

Looks like my only option is to start working out at home…

I’ve never been a fan of exercising at home. Far too many distractions. MTV base, phone, my curious cat, that song that you hate, the whirr of the washing machine, unannounced visitors – all make for a highly unproductive workout.

But I think I’ve finally found the solution –

My garage has always been some what of a man-cave. Littered with power tools, building materials, fishing gear, and unused kitchen appliances. It never before dawned on me it could be turned so easily into a makeshift gym!  With the addition of some carpet tiles, an inexpensive weight bench and a few sets of weights I’ve accumulated over the years – I’m all set to go.

Adapt to survive right.

Not so clever now…

Wow, looks like it’s been over a year since my last post. For shame.

A lot of things have happened in the last year, some good, some not so good.

Let’s start with the good –

I got myself a new job, (well, I say new, I’ve now been there for over a year.) which I still find pretty awesome. I now work agency side, for a boutique social media strategy consultancy – Carve. They’re a cool bunch, the work is really exciting, plus I get to work with a whole bunch of cool client organisations. Whoever said “Variety is the spice of life” – wasn’t wrong, working for a consultancy, no two days are ever the same, nothing is ever off the shelf, or process based. Which means, a whole heap of creative thinking, problem solving, and self application.

Now the bad –

Unfortunately, since no two days are ever the same, it’s pretty hard to build up any sort of routine. Meaning scheduled gym sessions are non existant, traveling to and from client sites all over the country, and getting home late, mean that both my training routine and my nutrition have gone out of the window. (Not to mention I have no time to blog.)

It pains me to say it, but I feel distinctly average. I hate mediocrity. Systematic skipping of training sessions, and heathy eating means that not only do I feel average. I look average too.  Something’s got to change.

When I started this blog, over a year and a half ago, I set out writing for the average Joe, with the average lifestyle, however didn’t take into account what happens when one’s lifestyle dramatically changes.

Like Darwin said, ‘Survival of the fittest’, only those that adapt to change can survive. Time to get started.

 

Get more out of your workouts

#Limit your workouts to 30-45 minutes and 15-20 total sets.

If you can’t build muscle and gain strength in that time frame then I’d say you are half assing it.

You have to remember that results are greatest when energy levels and mental focus are at their highest. (During the first 30-45 minutes) Going beyond that point causes both of these to drop.

#Track your progress with a training journal.

I’ve already mentioned the importance of keeping a training diary. Progressive overload is the most basic but often forgotten principle in weight training. It states that to make progress you need to constantly increase the amount of weight you lift.

Follow this rule and you will get bigger and stronger. Ignore it and you will get nowhere.

#Always change your weight training program every 3-4 weeks.

After 3-4 weeks on the same program you will start to grow accustom to the conditioning and your results will slow down.

To keep your body in a muscle building state, be sure to change your workouts frequently. If you have been lifting for several years, this may need to be done every two weeks because you will adapt more rapidly to the same stimulus.

Running shoes with a business suit. Shame on you.

Ok, so I’ve been working in central London for about a year now, and one of the funniest things I’ve had to come to terms with during the commute, was the amount of business men & women wearing trainers into work.

Stylish Hugo Boss and Armani suits are being devalued with Air Max 90’s, Asics and other loud and equally chunky footwear. I’ve labelled the offending group of commuters the ‘Executive Athletes”, since in the capital, they move quickly and with real conviction, as if constantly trying to improve their personal best.

To this day, I still don’t get the point. I mean sure, they make the 10-20 minute walk in from the station a bit more comfortable, but is it really worth the price of looking like a slightly less colourful circus clown? Not to mention having to carry a pair of dress shoes with you, or have them permanently stationed at work, having to change into them upon arrival.

Personally, I’d rather put up with wearing dress shoes into work!…I mean, how uncomfortable can they be? Are your shoes really made of lead and lined with cactus spines? I doubt it. And if they are that bad, why not buy a more comfortable pair?

So tomorrow morning when you reach for your gym shoes whilst getting ready for work, remember, society is frowning upon you!

Rules of Fat Burning – Part 1 – What you eat.

As promised, here’s part one of my RULES of FAT BURNING.

1. Go Pro

A high-protein diet not only helps you stay full for longer but also enhances fat loss. Researchers at Skidmore College (Saratoga Springs, New York) found that when subjects followed a high-protein diet–40% of total daily calories from protein–for eight weeks, they lost significantly more body fat, particularly abdominal fat, than those following a low-fat/high-carb diet.

2. Go slow

Choose slow-digesting carbs, whole grains such as brown rice, oatmeal and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from slowing fat-burning and ramping up fat-storing.

3. Got milk?

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat-burning. Adding low-fat cottage cheese, milk and yogurt to your diet are great ways to boost protein intake and aid fat loss.

4. Get Fat

Healthy fats–particularly omega-3s actually promote fat loss. Eating fat to lose fat seems stupid, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish as well as other healthy fat sources such as olive oil, peanut butter and walnuts, you can actually boost your fat loss compared to eating a low-fat diet.

5. Good egg

Eggs are packed with protein and have been shown to promote muscle strength and mass, and research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat. Try 2 yolks and 4 whites (just to keep that cholesterol low).

6. Spice of life

Chilies  and hot peppers contain the active ingredient capsaicin, a chemical that has been shown to increase your metabolism. Research also shows that it boosts fat-burning during exercise. Try adding crushed red pepper, hot peppers or hot pepper sauce to your meals to burn extra calories and fat.

7. Sugar Sugar

Avoid sugar foods, even if they are low-calorie/fat.As mentioned earlier, keeping insulin low at most times of day is critical for encouraging fat loss. Insulin is released by your body to help control your blood sugar levels. So avoid anything that could ramp it up unnecessarily.

8. Go nuts

Besides being a great source of protein, nuts are a great way to regulate your blood sugar levels and promote fat loss. Try eating some almonds, or peanuts after a piece of fruit to avoid hitting the sugar low.