Sunday 4 March 2012

+ Week one

It's a rainy Monday so I won't get the 8.5k run into this morning. If it fines up I might do it later or head to the pool.


This weeks activities were


Monday:      am 8.5 k run
                   pm. Results PT session - legs and Power lifting


Tuesday:     am Swim 30 laps
                  pm 30 minutes bike


Wednesday: Walk 1.5 hours up and down Mt Gravatt lookout and trail area.


Thursday: am Results PT session - legs, core back and Power Lifting


Friday: pm 30 bike


Saturday: Rest


Sunday: Pm Karate Training






Took a break from the last months activities, tapered down towards the end of the week and did lots of research into food nutrition and vitamins and their effectiveness. Many believe that most ailments and diseases can be cured by large doses of vitamins and minerals. 


Here is a good article on the right and wrong type of foods to eat


http://www.bodyandsoul.com.au/food+diet/diets/the+anti+ageing+diet,16445


The anti-ageing diet

By Liz Graham First published: January 22nd, 2012
The anti-ageing diet
Lee Holmes shares the secrets to achieving a youthful, healthier body through foods with powerful benefits. Eat your way to a vibrant new you
Food has the power to prevent illness – but did you know it can also slow the ageing process and the appearance of wrinkles?

The key is to eat foods that fight inflammation, are rich in antioxidants and are easy to digest – foods which nutrition guru Lee Holmes calls "supercharged" in her book, Supercharged Food (Murdoch Books).

"Foods that are full of antioxidants, like vegetables, prevent inflammation and cellular damage by destroying free radicals in the body," Holmes says.

Free radicals are unstable oxygen molecules produced by such things as stress, pesticides and sun. In skin cells, they cause collagen breakdown, which leads to wrinkles.

Inflammation is the body's response to free radicals, says Holmes. Long-term inflammation in the body is associated with poor immune systems and a higher risk of cancers and chronic diseases.

Holmes began researching food's healing and anti-ageing benefits in 2006, when she was diagnosed with a severe autoimmune disease. After overhauling her diet, she completely recovered and is now healthier than ever.

Foods to avoid

Wheat, cow's milk and soy products: These are difficult for many people to digest and are not recommended for people with poor immune systems. Raw organic butter, however, is digested better than other dairy foods and is rich in essential vitamins and minerals, and fermented soy products such as miso, tempeh and tamari are okay in moderation.
  • Processed food: Consumption of artificial ingredients and additives wreaks havoc on the immune system.
  • Sugar: This is linked to a range of illnesses, including heart disease, autoimmune diseases and diabetes. Sugar in all forms should be limited as much as possible, including fruit – stick to one or two pieces a day. Use the natural alternative stevia instead when cooking.
  • Salt: All salt contributes to high blood pressure and heart disease, so use sparingly. Opt for sea salt, as table salt contains anti-caking agents.
  • Man-made fats: Trans fats, found in packaged foods and fried fast food, increase the risk of heart disease. The best fats to eat are cold-pressed extra-virgin olive oil, seed and nut oils, and moderate amounts of coconut oil.

10 anti-ageing foods

  1. Onions: Contain a high level of quercetin, an antioxidant that helps strengthen damaged cells. Onions also help raise "good" cholesterol levels.
  2. Garlic: Promotes the growth of white blood cells, the body's natural germ fighters. Both fresh and dried garlic have been shown to lower harmful LDL cholesterol and high blood pressure.
  3. Broccoli: Rich in magnesium and vitamin C, it's one of the most powerful immunity boosters available.
  4. Quinoa: This grain-like seed is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself.
  5. Kale: Jam-packed with essential vitamins and minerals, it also contains lutein, an important nutrient.
  6. Wild salmon: A great source of omega-3 fats – the ultimate anti-ageing nutrient – plus loads of vitamin D and selenium for healthy hair, skin, nails and bones.
  7. Nuts: These contain healthy oils, fibre, vitamins, minerals, potent phytochemcials and the amino acid arginine. 
  8. Spinach: Bursting with health benefits, it contains many phytonutrients and antioxidants, including vitamins K, C and E, folate, iron and carotenoids.
  9. Sardines: High in omega-3 fatty acids, they contain almost no mercury and are loaded with minerals such as calcium, iron, magnesium, potassium and zinc.
  10. Eggs: They contain high-quality proteins, essential minerals and every vitamin except C.

Sunday 26 February 2012

Day 29 The FINAL WEIGH IN !!!!

So today is the final weigh in day for the Challenge.


Starting weight was 101.4 k's The second heaviest I have been in my life (got to 104 about 7/8 years ago). I was Mr Fat Man at the start of February after a long winter and generous Xmas and January. It wasn't that I ate particularly bad but the glass of wine with dinner became the bottle of wine (I have issues with corks). And then there were the summer beers, with the Xmas Cheer, New Years and 3 birthdays in January all added up to Fat Man.


I didn't like what I saw in the mirror and I was having trouble with my clothes. Could get into some and others  were decidedly uncomfortable.


Presenting Mr Fat Man......




So this morning when I jumped on the scales I weighed.......


93.1 k's that's a loss of 8.3 k's. 1.7 short of the 10 but hey I am happy with that. 2.5 k's per week is a lot to loose on a regular basis. Quick weight loss usually results in quick weight gain.






And the Mr fat Man clothes going to the rag bag.......




Still have some more work to do in the coming months.


Whats to come.........

More weight loss and "rearranging" to happen. The training will change from total aerobic style for the weight loss to a mixture of heavier weight training and aerobic. So I will endeavor to increase the lean muscle mass while continuing to lower my percentage of body fat. That should improve the overall shape of things while keeping/adding strength. 

I would like to get that midriff to melt away some more as the tummy is proving to be a stubborn child. More dietary control should help there but it will take a while longer.

What did I learn........

You have to have a plan. You have to be prepared for each day. And you have to stick to the plan. Having help at home and understanding family is a godsend. Part of the plan must include exercise every day. You don't have to do what I do but more what you can do. But you must be consistent and do something every day. 

The detox is a must as it gives you a flying start buy cleaning out all those toxins at the start. Sure the first 3 day on veges/salad/eggs was tough but it made the rest seem simple.

You need some quality minerals, vitamins and supplements. As far back as 2005 scientist were advising us that there is not enough in the food we are presented with and advised that all adults and children should supplement their intake. And don't for one second believe that the ones you buy in the super markets are of the quality you want. Email me if you need help with these phil_lewis@bigpond.com 

Make sure you have a decent set of scales if you are going to weigh yourself at home. Thought ours were accurate until one day half way through I got 3 different readings from three consecutive tries. Too late then to change for another set. Most Chemists will have a far more accurate set of scales in their pharmacy.

Don't weigh yourself every day. It can be a addiction especially when you are trying to loose in a specific time as you want to check you progress. But it doesn't work out well and can do your head in. In 3 consecutive days I lost a kilo, put on 3 kilos!! and then lost 3 kilos!!! And I know I did not do anything different over those 3 days. 

Doing this blog was a good thing as it kept me on track and kept me honest. I knew people were reading this and more than the 8 who subscribed. Also made me keep a diary and then report on the days activities.

Whats next.......

More of the same. I will continue with the paleo eating as I quite like it. I am over the sugar addiction and don't miss the milk/cream at all. My partner also likes it so that makes it a done deal. 

8.5 k run/walk this morning and a Results PT session this afternoon with swimming tomorrow. 

I will do a blog on a weekly basis from now on. Will include more of the exercise program and the results from that. We did take measurements but lost the starting ones :( Also will post interesting/relevant articles that can be used by all and are informative.

Check https://www.facebook.com/resultspt regularly for more interesting stuff and please post comments. I would like to see more interaction. Have done some research in Nutrition and Sports nutrition so if you have questions please ask, If I don't know the boss will :)

Have a great week, stay strong and stick to the plan.


See ya's 

Day 28 - Pictures and results tomorrow !!






6:30am 

  • 1 teaspoon of raw apple cider vinegar in a glass of water
  • Big glass of water



7:30 am Breakfast - Bacon and eggs an medium coffee


Supplements
  • Parex - anti  parasite herbal combination
  • Krill - Joint and anti inflammatory
  • Revenol - Antioxidant supplement
  • Oracle - multi vitamin
  • Feroxin - mineral supplement

10:30 Boiled egg


12:00 pm Lunch - 1/2 a chicken




4:00 2 X Chicken legs, boiled egg and small coffee

5:00 pm Karate training



8:30 pm lamb chop 

Supplements
  • Parex - anti  parasite herbal combination
  • Cascading Revenol - advanced antioxidant supplement
  • Feroxin - mineral supplement
  • Krill - Joint and anti inflammatory




Water - 5 liters just. Drunk well today. 

State of mind -Final weigh in tomorrow morning. Will take some "after" pictures and measurements. I thought that was today but tomorrow am is the official finish.
Mr fats clothes are now falling off and will make for some good rags. Final day tomorrow so here goes.


Protein all day again today and will enjoy a nice salad tomorrow...... and some other things :)


I will get up around 5 and do a good walk/run as normal. 







Off to bed 


C ya's :)

Saturday 25 February 2012

Day 27 On the run home..... Weigh in tomorrow

3:00 am Work


7:00 am 

  • 1 teaspoon of raw apple cider vinegar in a glass of water
  • Big glass of water



7:30 am Breakfast - Bacon and eggs an medium coffee


Supplements
  • Parex - anti  parasite herbal combination
  • Krill - Joint and anti inflammatory
  • Revenol - Antioxidant supplement
  • Oracle - multi vitamin
  • Feroxin - mineral supplement

8:00 am Off to get girls


12:00 pm Lunch - 2 x chicken legs


12:30 Nanna nap :)


2:30 Boiled egg and espresso

5:00pm Walk in the rain - 5 k's



6:30 Dinner - half a chicken



Supplements
  • Parex - anti  parasite herbal combination
  • Cascading Revenol - advanced antioxidant supplement
  • Feroxin - mineral supplement
  • Krill - Joint and anti inflammatory




Water - 5 liters just. Colder rainy day again and lots of time in the car

State of mind - Weight seems to be stuck for the last 2 days. Had some good workouts but it isn't budging. Will have just protein again today and see if I can lose a little for tomorrows final weigh in. 


Mr fats clothes are now falling off and will make for some good rags. Final day tomorrow so here goes.


Weigh in tomorrow and photo shoot.





Off to bed 


C ya's :)

Friday 24 February 2012

Day 26 Yeehaa!! Getting close, so close I can smell it!


6:30 am 8 hrs sleep. Good sleep and feeling good. 
  • 1 teaspoon of raw apple cider vinegar in a glass of water
  • Big glass of water

6:40 am Walk - 5k's

8:00 am breakfast - 3 egg omelet, medium coffee


Supplements
  • Parex - anti  parasite herbal combination
  • Krill - Joint and anti inflammatory
  • Revenol - Antioxidant supplement
  • Oracle - multi vitamin
  • Feroxin - mineral supplement

12 :30 am Lunch - egg salad. 





2:30 pm Work.




5:00 pm Light dinner at work - 2 x chicken legs, celery and carrot with mix nuts.




8:00 pm
Supplements
  • Parex - anti  parasite herbal combination
  • Cascading Revenol - advanced antioxidant supplement
  • Feroxin - mineral supplement
  • Krill - Joint and anti inflammatory




Water - 5 liters +. Colder rainy day again but kept drinking all day.

State of mind - Walk was good but felt short. Spent the day before work on a sports nutrition course - interesting to see what they teach as compared to what is the current ideas and trends. 


Felt like a winters day but not quite cold enough. Going to try and eat just protein over the weekend and see what results I can get for the final weigh in on Monday. 


Interesting article on the Results Personal Training FB site - why our body need fats (good fats in moderation :) )





Off to bed 


C ya's :)

Thursday 23 February 2012

Day 25 - Getting close now......


6:30 am 8 hrs sleep. Good sleep and feeling good. 
  • 1 teaspoon of raw apple cider vinegar in a glass of water
  • Big glass of water



7:30 am Results Personal Training - 1 hour session. Legs, core and back. Finish with 30 minutes on the bike! 10 minutes stretching.


10:30 am Late breakfast - 3 egg omelet and medium coffee


Supplements
  • Parex - anti  parasite herbal combination
  • Krill - Joint and anti inflammatory
  • Revenol - Antioxidant supplement
  • Oracle - multi vitamin
  • Feroxin - mineral supplement

1:45 pm Snack - Boiled egg


2:00 pm Swimming - 1.5k 30 laps in the rain :) 



5:00pm Snack - chicken leg, carrot and piece of celery.




8:30 pm Late Dinner - Lamb chop with onion, mushroom and tomato sauce, cauliflower and broccoli. Nearly forgot the photo :)







Supplements
  • Parex - anti  parasite herbal combination
  • Cascading Revenol - advanced antioxidant supplement
  • Feroxin - mineral supplement
  • Krill - Joint and anti inflammatory




Water - 5 liters just. Colder rainy day and didn't keep up the intake during the afternoon. I don't get thirsty swimming and so missed a couple of hours of drinking time.

State of mind - Bit muscle sore after the karate training yesterday and was sluggish first up. Although felt better after the morning session. Recovered well and did another half marathon in the pool.  


Did not get hungry at all this morning so had a late breakfast and a couple of snacks through the day. Definitely have changed my eating patterns and an enjoying it. Not missing the carbs or dairy at all and not intending to go back.  


Interesting article on the Results Personal Training FB site - all you need to know about grains.





Off to bed 


C ya's :)