Tuesday
15th March 13.00 EST
Height:
5ft 7.5",
Weight Now: 155.5 pounds,
Waist: 31.0"
Body
fat: 7.9 %
This past week has been tough, although I had cut the cardio
right down to
concentrate on the muscle building its been like a fresh start all over
again, its as if I have started this from scratch, its taken me 6 weeks now
to get used to all the cardio training, to build my stamina up to enable me
to run these distances and burn the body fat, the reason its been tough once
again is that I have now started my muscle building sessions rather than
concentrating solely on fat loss. The fat loss will still occur as I am
still running 3 times a week at an hour a time plus the foods I eat are
healthy and will not cause any weight gain through eating them.
But since starting at the gym 7 days ago I have had all the aches and pains
all over again but in different areas, waking up again in the mornings feels
like the first time I did the ab exercises but the aches are all over the
body.
The good bits are that my shoulders are quickly popping up and my lats are
increasing in size. My 4 pack is still there but now I will really
concentrate on getting that six pack over the next two weeks, then in the
last 4 weeks I will just build them up as big as I can get them in the short
space of time.
As mentioned at the start, its 12 weeks to a six pack, what I will not be
able to achieve is the rest of the body built like a body builder who has
spent 3 years or more in the gym, I should be all ripped and shredded and
hopefully what may look like an 8 pack if all goes to plan, I still aim to
get my body fat under 6% and I am really trying to maintain my weight around
the 153 to 155Lb mark, If I can loose more fat but increase in body weight,
result should mean that my muscle mass has increased with an overall fat
loss.
This
weekend just gone was one of the most difficult weekends I have ever
experienced, nothing to do with training but all to do with eating. It was a
special occasion on visiting some dear friends, due to being a Sunday we
decided to hit the local Sunday roast establishment near by, when the waiter
served the food I could not believe the size of the portions, all the foods
you would expect at a Sunday roast but loads of it!, there were roast
potatoes, gravy, boiled potatoes, sauces, all the tasty high carb and high
fat foods you could imagine, I though to myself, this is a one off, it
won’t harm me if I eat this once, but then thought no!, I can control what
my mind thinks and wants and I put a side everything other then the roast
beef, with this I had a large side salad and eat the roast vegetables that
came with the meal.
My
friends and partner could not believe that I was so strong minded, I was
able to put aside those crispy roast potatoes, although I had paid for the
complete meal I was able to turn it away, not only could I turn it away but
I left it on the side of the table there in front of me and at no point did
I touch any of it.
To do this is not that easy but we can all do it if we really want, if you
don’t want to tease yourself then don’t order it to start with when
going out for a meal, order something healthy and ask the waitress what does
the food get served with, I can now control what foods I eat whether they
are in front of me and not, much to the amazement of my friends who really
thought that the moment would be to much to resist. Self control and
will-power is a very important aspect in terms of success when losing body
fat.
Many
years ago I would of eaten not only all my food but also picked at the other
plates once the others were finished, Now I am able to eat the foods in my
healthy list category and be full and satisfied at the end of the day
without any guilt within me.
I have had a few people already try my eating and training regime, the one
person who has followed it from the start is my sister, she had started with
the training schedules as described in the members area of
Sixpacknow.com
and has always followed the advice written and still does follow all the
advice as I do, she has always been a fitness fanatic and been lean from the
start, what she had not gained was a six pack, and this she has always
wanted, she has always been lean but also has a son who is coming up to the
age of 7 years very shortly, she had always thought that it was not possible
to get a six pack due to giving birth, she had been told by a number of
fitness trainers that once you give birth that the abs actually spread apart
and therefore the lower two abs cannot define as they get damaged, she has
proved all these people wrong, by following all the eating advice through
Sixpacknow.com and planning a training schedule as I have, on the same foods
and eating frequently, she will now have abs that may even put me to shame!,
we shall see the results in 6 weeks from now as she should also be on
target.
She has been on the same course as I have now from the start and is now
about to complete her 6th week, she has leaned out to 11% body
fat when I had checked her fat level last, she has already gained a full 4
pack and is on target to have the full six pack by her 12th week,
you never know, you may be seeing her on Sixpacknow.com in the future.
I
hope that this will put some motivation in all those women out there that
may have had children and have always wanted a six pack but thought it would
be possible, if my sister can do it, so can you. Mind you it does mean you
have to work for it, nothing comes without sacrifice.
My success to building abs. "Second
favorite ab exercise of mine"
"Leg
raises"
I
find that this exercise works the lower abs the most, it does however work
all of the ab family but the lower two always get the biggest workout if
doing this one correctly.
There are various ways this can be done including using equipment but this
is how I most prefer it and this is the only way I would do it. Two
people are definitely required for this work out, it can be done on your
own, but the benefits are not as good.
The first person lays down on the floor with there back on the floor and
legs together and face looking upwards, the second person stands behind the
first person who is laying on the floor and faces forwards with there feet
on either side of the head of the person on the floor. The person on the
floor grabs hold of the calf's of the person standing up.
Now the person laying down raises there legs whilst still together and
throws them towards the person that is standing, the aim is to try and kick
the legs up as fast and hard as possible and aim in kicking the person
standing up in the stomach. Now kicking them will never happen as the person
standing up grabs the calf's of the legs as they are thrown up, stops the
legs and throws the legs back down as hard as they can.
Training
schedule for the 7th week will be same as week 6.
Cardio at 1 hour a time carried out 3 times a week, the rest of the time I
will concentrate on various muscle groups and mainly abs.
Cardio prior to breakfast on Monday, Wednesday and Saturday.
5.15am – 6.15am
, 1hour jog
Ab routine:
Day
1: Upper abs, Day
2: Lower Abs
, Day 3: Obliques,
Day 4: Upper Abs, Day
5: Lower Abs
Other body parts to be trained after the ab workout for half hour only.
Monday:
Biceps, Tuesday:
Chest, Wednesday: Triceps, Thursday: Shoulders, Friday: Lats, Sunday = rest
day.
George
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