Energy shift
When I first embarked on this fitness transformation about a month ago, I had vision of my bounding home from each workout and doing a blog post about the days exploits. However the truth is for the last month I’ve been so exhausted that come the end of the day all I want to do is lay in bed and forget that my limbs and muscles exist. Hence the radio silence on this front.
However over the last few days I’ve noticed a shift in my energy levels and fitness. I now find myself going to bed later and waking earlier yet having more than enough energy to deal with whatever physical and mental challenges the next day brings.
I think the workouts have a lot to do with it. I also think it is the season also. I’ve noticed previous years that the increased daylight hours in March really improves my mood. There something about waking up to daylight after months of waking up to darkness. March in the UK suits me more than any other month. Then they go and fuck it up by putting the clock forward and ‘BST’ (British Summer Time) kicks in. I’ve no idea why they do that. However over the next two weeks I’m going to take advantage of the spring in my step and up my intensity levels. It’s what I feel I need.
Debt of gratitude
I’ve been really lucky to have two personal trainers putting me through my paces. Both, in my opinion, are at the top of the food-chain in what they bring to my training.
@ivargereiko
I first met @ivargereiko at Steemfest 2 in Lisbon Airport. He and @allasyummyfood were swanning through the airport like they had nowhere to be. I knew Alla from Steemfest 1 and introduced myself to Ivar by ribbing them about standing on the escalator rather than walking. We shared a cab to the hotel and ended up spending a fair bit of time together at Steemfest. It was there we first talked about doing this transformation.
@colossus39
I’ve known @colossus39 for a few years. I’m truly grateful for the kickboxing training as I know he no longer takes on clients. Luckily I was able to put him onto cryptocurrencies and he has been able to pass down his pearls of fighting wisdom in return. Colossus is zen like in his approach to martial arts. You can tell speaking to him and seeing him in action that he has lived and breathed fighting for most of his life at a high level.
In uncomfortable cahoots
Having both Ivar and Colossus on my team has been priceless. Sometimes you reach a certain age (around where I am now) where you can quickly become a stubborn old goat. You know who you are, your strengths and weakness and pushing boundaries is the last thing your bones and joints want to do it. However I’ve always been a bit of a contrarian by nature and challenges like this excite me. But I know myself, I still think I can do the same old routines I did twenty years ago and my body will respond in the same way. The fact is my body and mind have been in cahoots for a while, trying to make my ‘workouts’ as ‘comfortably challenging’ as possible. However ever session with Ivar and Colossus they push me in ways I do not suspect. They correct my technique and form. They show me new ways to get the best out of myself. It is what I need.
Tracking those Macros - 19th March 2018
My biggest weakness (by far) is my sweet-tooth. I stuck in a couple of cheat days now and then (already!). So from today I’m committing to keeping track of calories in and calories out. I’ll keep it casual for now. However as I get deeper into the transformation, I’ll get more scientific. So here’s the damage for today:-
MORNING
WEIGHT
- 229lb
I’ve been scrolling through my records and today for the first time in well over a year I’ve managed to dip under 230lb (and that was after a cheat day yesterday - sssh don’t tell Ivar! I think I managed to make up for it with a double session today).
BREAKFAST:
- x2 eggs x2 eggs whites scrambled
- x2 wholemeal bread
- Porridge with raisins and milk (60g)
- Coffee (large)
STEADY-STATE CARDIO
- 20min walk
WORKOUT - ARMS:
This was an arm session Ivar had set out for me over the weekend as we were unable to do our third session last week. I also misread the text. I was supposed to do supersets however I didn’t. Also I missed the part where I was supposed to warm-up with 10 minutes on the rowing machine! However I made a conscious effort to keep my rest between sets down to 30 seconds and to focus on form and time under tension. My aim over the next few weeks is to strengthen my core. I can crush crunches and leg raises however for some reason the planks that Ivar sets out at the end of these sessions always kill me!
Standing biceps curls with bar
- 20kg x12
- 25kg x12
- 25kg x10
- 25kg x10
Triceps dip (support)
- 41kg x10
- 36kg x10
- 32kg x10
- 27kg x10
My dips are piss-poor at the moment!
Biceps Curls with Dumbbells
- 30kg x12
- 20kg x12
- 20kg x12
- 20kg x12
Overhead tricep pulls
- 21kg x10
- 21kg x10
- 21kg x10
- 21kg x10
Triceps Pushdown on Cable with Straight Bar
- 32kg x12
- 32kg x12
- 32kg x10
- 32kg x10
Biceps curls with Straight Bar on Cable
- 32kg x12
- 32kg x12
- 32kg x10
- 32kg x10
Abs at the end of session:
Plank
- 45sec/45rest
- 30sec/45rest
- 30sec/45rest
- 30sec
Side Plank
- 20sec/20sec
- 20sec/20sec
- 20sec/15sec
- 10sec/10sec
Finishing with HIIT on Treadmill:
- Light Jogging 5 min (5mph)
- Sprint 30 sec 50% max speed (6.5mph)
- Light Jogging 2 min
- Sprint 30 sec 60% max speed (7.5mph)
- Light Jogging 2 min
- Sprint 30 sec 50% max speed (6.5mph)
- Light Jogging 2 min
- Sprint 30 sec 80% max speed (9.5mph)
- Light Jogging 2 min
- Sprint 30 sec 100% max speed (11.5mph)
- Walking on treadmill 3 min cool down
STEADY-STATE CARDIO
- 20min walk
AFTERNOON
LUNCH
- Protein smoothie (x1 scoop Whey Protein, x1 scoop Naked Pea Protein, x1 banana, grapes, raspberry)
KICKBOXING SESSION
- 45 minutes
I was delayed getting to today’s kickboxing session with Colossus. After a short 3 min warm-up on the elliptical trainer. We did leg swings. Then spent most of the session doing rounds on the bag. Speed, technique and fatigue definitely don’t mix! Colossus will be away for the next couple of weeks so I’ll be left to my own devices for a while. Shadow-boxing, footwork drills and fitness will be the order of the day, I think!
POST WORKOUT
- Protein shake (x1 scoop Vega Vanilla Protein, x1 scoop Naked Pea Protein, water)
EVENING
DINNER
- x1 Salmon fillet, x1 chicken thigh, veg and handful of roast potatoes.
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I need to create a better plan for when I workout , I always was interested in boxing and kickboxing but the classes are really expensive , I’ll try your routines out too for a starters .
Having a plan to match your fitness goals is important. It's worth taking the time to fibd the right one for you. Taking classes or hire a trainer is a great way to push outside your comfort zone but yes can be expensive!
Wow! Tons of work completed in this day both training and nutrition! I love posts like this, sharing a healthy lifestyle and inspiring others around you to do the same and take charge of their fitness!
Love to read about your progress and can't wait for more updates! I'm also glad some energy has returned and you don't feel like you have to pass out when you get home! haha
A gallon of water a day (especially with all of that work) will help recovery and keep energy levels from dipping!
Keep up the great work! :)
You're so right about water... I need to up my intake.
NB - I'll be giving daily progress updates on my @fitat40 account.
Awesome :) looking forward to it - I'm excited for you! And I love that you met your coaches at a Steemfest - that's so cool! Steemit for the win!
i can see some mussels coming out,, keep the hard work nanzo
Thanks man I will do.
Knights Gym on Old Kent Road you can thank me later...
I'll look into it... although my schedule is choc-a-block as it is!
You are not looking 40 years old if you remove that grey chin beard. . I'm also gained weight during the winter time and summers holidays are best time to get back to shape. Thanks for sharing your workout and diet plan.
I can't remove the grey beard... it's my calling card!! :0)
I need to start doing something for my diet, my life has become sedentary and heavy, I think I need a boost, your diet looks good, although I'm not sure of many things because the translation does not help me, I'm from Venezuela, I hope I can have the same motivation to change my life.
Excuse my English use translator
I started to jog every morning in January. I did it for the whole month, but later got lazy about it. This post has just revived the spirit back. Wow thanks.
You're welcome!
Thanks so much @nanzo-scoop
Mannnn! That’s a huge schedule, you gonna get stacked lol... you’re so right about March, I got back In the gym a week ago! Doing my cut in the next two months! 💪🏼🙌🏼💯
Nice! I look forward to hearing about your progress. Getting the diet on point to cut is definitely my achilles heel!
You talked about Kickboxing sessions here and remind me of my own glory days with it. That was far back 2008-2009. I hope to get back on my feet some time this year and gather some strength with my fist. Great one @nanzo-scoop and @colussus
You used to do kickboxing? You should blog about your experiences. Martial arts is definitely something I wish I'd stuck with when I was younger... but it is never too late!
Yes, I did but for the wrong motive. Back when I was a senior in high school, I need some skills to keep the bullying juniors off my back. It helped until I took someone's teeth out and the club got to hear about it (under the rules, we are not suppose to fight outside except on extreme case of self defence). The club didn't believe me that it was a case of self defence so I was suspended for four months, I never return again.
But it's not too late, am in a different city now and hope to start over again.
Looks like you have some serious work in front of you.
And healthy eating too, which is awesome.
Soon you'll feel like a million bucks.
I actually changed my eating habits on the first of March, and getting into shape and I am feeling already the difference and I like it.
Just remember. NO PAIN, NO GAIN!
That's good to hear! I see you've been doing Shaun T's Insanity workout... which is a coincidence as I've been thinking about incorporating it into my training (as I'll be missing Kickboxing for a couple of weeks).
The one time I could see my abs was after doing that for few weeks... its a crazy workout but definitely pushes that cardio!
I've been watching the videos on Ivar's channel and they look so hard core. I'm not sure I could survive that kind of training these days :)
I lost some weight in the last 3 months, but mainly by eating healthy. I do need to tone up (and even build) some of my muscles for sure - being a use it or loose it proposition.
And.. goodness me, Ivar's ripped in that photo. I assume that's some kind of pre-competition low body fat stage.
Healthy eating and living is key... beyond all the weight-lifting and training stuff. Good to hear you're on top of it as it's something I've struggled with!
Yep - Ivar has competed and won competitions in the past. Learning from someone who has 'walked the walk' is invaluable!
Hhhmmm... this sounds great but definitely not my field so i have nothing upstairs to contribute. Although, i do fitness by jugging long distance, fighting once had me loose a tooth and i do it no more @nanzo-scoop
Its good to exercise for fitness sake and more better when undergoing training under the care of professionals.
Meeting people via steem fest 1&2 sounds great, here we meet at lower level for now which is by organising meetups from state to state.
I once did a half marathon and lost loads of weight training for it. Few things are more taxing than long distance running (especially for someone my size). I admire anyone that can do it consistently.
Meet ups are a great way to solidify online connections whether locally or internationally Glad to see you're getting involved!
yeaah letsgogogogogo i'm pumped man.....shitttt iam having some serious health issues and I am not allowed to workout for quite some time now and its killing me....i wish i could be out there in the gym like i used to...:/ this post deserves upvote and resteem
Sometimes it works in cycles. I'm sure you'll be back on it soon. Keep your head up.
You gonna be an animal brotha!
Trust me! lolz
I wanna see you pump those legs 2! Nobody wants to do legs twice a week;)
Lol... these legs are strictly made for walking not pressing!
haha good one! I still recommend tho!
Btw, were you in London this past weekend? Was a lovely UFC event. We could see the clash of Brits soon, gonna be epic in July;)
Yep - I was around but i didn't get to go to the UFC event (which is criminal given The O2 just around the corner from me!).
I hope Leon Edwards gets the Darren Till fight. It would be a good scrap.
Truly criminal acts, you should have been put in handcuffs brotha:))
Yeah, me 2! Gonna be a wild one!
Who you got Tony - Khabib? I feel Khabib gonna smash him, or this is no.1 bullshit:)
I think it will be 'number 1 bullshit'.... I have a feeling Ferguson will pull off the upset.
as @stackin said with that schedule and the diet you will be stacked :-)
while I only train BJJ seeing this makes me think about taking a good look at my diet again as the last 2 weeks I was going wild and eat whenever and whatever.
I've been going wild for the last two years... so I know how that goes!!
Gonna have to nick your arms schedule, like it 👍🏾
You can have it, I'm done with it!! #knackered
You doing a great work and I’m
So glad to hear you have more energy and I feel the same, it’s only going to get better and spring will help for sure. I’m so motivated now because I’ve reached the lowest weight I had in last 5-6 years and the drive now is stronger than before :) keep going! No cheat days anymore! Hahah
Well done... on getting into shape.
PS - Ivar told me you spilled the beans on my cheat meal. Just because you've managed to cut them out doesn't mean I can't enjoy the occasional treat!
Nice, love the details man :) keep pushing! motivating :) #dtubefitness
Now, this is a valuable theme to write about! As well as it is a workout for, like you say it, to deal with whatever physical and mental challenges. I find this practice useful just about 8 months ago and it can be an indeed decisive thing that will lead your progress thru the whole day...and always in a positive way (so far) ;) Tnx for all those info!
Looks like you are working hard! You don't look 40 yet.
Awesome post Nanzo :)
Yea this is great.. I can appreciate how important that is! Really looking forward to seeing your end results, and very happy for you that you're already seeing the positive changes!
I really like the idea of workout, it Will increase your energy level if you do it the right way. Well-done @nanzo-scoop
Keeping fit is one thing i love most cause it strengthens the bones and keep the body fit keep it up sir @nanzo-scoop thanks for sharing
Your sweet sweet tooth is not deficient because I honestly if your smile is very charming, and it is the excess. Keep working hard @nanzo-scoop
Thanks to life today healty
I really liked your post, I really admire people who are determined to change their lifestyle, I firmly believe that you will achieve it and that you can become your own version of the people you admire. I wish you much success from Venezuela.
By the way, I wanted to invite you to read my second post. I would greatly appreciate it if you saw it and in case you like it, I would appreciate it if you would give me a vote, a comment, or a resteem.
You got my vote and I stay attentive to your next publications. 💋
Much respects bro 😊
You are putting in that work and it is showing when you train.
You listen well so I can see you advancing very quickly 😎👊🏽
Much respects to @ivargereiko as I can see his work on you is doing wanders 😉
No slacking whilst I'm gone now 😉👊🏽👊🏽👊🏽
This is a taxing daily workout session but very effective undoubtedly- don't you feel tired when at work after this? Or do you work from home completely?