Week Three Results                                       

Weight Now: 186.5 pounds -1.5lb from last week  

Waist: 38" -7" since start  Body fat: 25.5% -4.5%

Hi Guys,

This has been my best week so far. My current weights that I can lift for the various exercises such as squats and barbell curls have become so easy that I need to do 15 reps for the same fatigue as last week, so for about 50% of my weights, I have increased by 2.5-5kg and for the other half, I have gone up in reps. My target for week 4 is to go up in all weight lifting areas by 2.5-5 kg, maintaining 12 reps.

My diet for this week has been even more varied, and very tasty. I’ve been using lots of spices and little salt (I actually know what the food tastes like now). Furthermore, I kept my promise of reducing all meals by 15%, and have lost another inch this week, which I’m very pleased with. As I progress with my cardio, endurance builds up, which has helped me in ways I can’t even begin to list. Work days are going faster than ever, and I’ve been skipping during my lunch breaks, using a HIIT pattern.

New for this week; Swimming on Thursday, I developed a tender Achilles tendon, so I did HIIT swimming. I managed to keep HIIT cardio and recuperate at the same time. I plan to go swimming twice a week from now on, as it is a great calorie burner. Something I’ve truly learned on the SixPackNow Diet is that success happens when hard work and motivation meet ambition. My hours at work are long and unpredictable. I make the effort of carrying around my gym equipment with me, or keeping a spare set in my locker. If I’m working a full day, I’ll simply go at gym opening hours: 6.30 – 8am . Similarly, if I don’t have time to make food, I’ll buy lunch. Both of these will force me into making time during more comfortable hours for both. From this, habit will follow.

Areas of my body are becoming increasingly leaner, especially my back. I’ll be buying another dose of protein meal supplements tomorrow. USN has been recommended to me due to its quantity, price, taste and low carb & fat values. There are several very good brands that one can always go for, and no brand is by any means ‘the best’.

I hope that I’ve managed to inspire some people to start training, because it’s really worth the effort. Some results are long term, and some are almost immediate (see week 1 if you don’t know what I’m talking about!). I’ll be putting the same amount of focus on weight-loss this week, trying my best to make as much as possible fat loss. The whole reason I’m doing weight training is to lose fat. Cardio, especially the non HIIT form will indiscriminately use fat and hard earned muscle to keep you going. For this reason, I do weight training. The fatigue I put my muscles through plus the calories used repairing them make it a much better choice for anyone – rather than exclusively following a cardio based program.

Until next week.

Adam

Next Update Tuesday February 7th

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