30 Days-Superficial Lose Fat and Achieve My Goals Challenge

If you feel weaker, it's because of calorie intake. Don't skimp on protein and legumes (!!! - can't stress enough how awesome large servings of black beans are in a dinner) and start out the day with a great eggwhite, southwest salsa, and spinach breakfast ala: http://www.youtube.com/watch?v=fd-7a_wdVZk

TF 4 EVA~!

Good tip Gareth. I started adding in a crap load of beans and eggwhite to my diet, and I can say I definitely am less hungry now. Beans are now my favourite foods!

Initially I was thinking of a PoW style diet, replacing my diet with strictly vegies and fruit, but its basically impossible. Vegies have too little energy, and I constantly felt hungry, especially at night.

Tim Ferriss diet is actually pretty awesome, and makes a lot of sense. He has backed up why the diet is like that with scientific evidence and case studies. Decreasing carb intake (not entirely removing it, or only consuming white carbs after exercise) and increasing protein and fat seems like an easier diet to stick too.


Looks like I got to do alot more running, I'm lagging behind in my running goals..

Ooohh yeah. Had a moderate run for 3ks, followed by 3 x 1.5km up a hill, followed by another 1 km run. Felt pretty dam awesome after the workout.

Had to do 20mins of exercise, to consume some white carbs. All in all, a satisfying workout.

Hi

I train for about 10 month now and this are just some suggestions. Read body for life, and other good weight loss books from stores.

Join a gym and hire personal trainers. She will teach you the basic principle and you have to stick with it.
6 meals a day, carbs,protein and fats. Lots of proteins, veggies and fruit. Unprocessed carbs, sweet potatoes, rice, pasta.
Strength training 3 times a week, cardio 3 times a week 20 min after workout, 20 sec sprint, 40 sec recovery, repeat 20 times.

Drink plenty of cold water, cold water makes your burn more calories. Avoid any sugar rich food, coke, fast food, candy bars.

Those are some pretty good tips, certainly have to agree with avoid the unhealthy processed foods. Seeing that I only have about 3 weeks left for this challenge, I think for now I'm going to see how hard I can push myself, to achieve the goals I set. Eventually, I can start a long term training and diet regime.

Well it looks like 1 week has passed since I started the challenge. Things I have learnt:
- Change definitely requires time, discipline and dedicated effort.

- I can do it, got to focus on goals and push myself harder the next week.

- Seems like I have gotten some feedback from friends, they definitely have noticed a change in my physique.

- I personally have felt alot healthier, since I started. I think I have actually started to lose some fat. A strict diet and loads of exercise, have yielded awesome results.

To do this week:
- I think my body is actually getting used to the diet and loads of exercise. I reckon I can really push myself harder during exercise, and should set higher mini goals each exercise session.

- Alot more intense running, got to try and get used to disciplined running.

- Must beat friend in the competition, I know I can do it, got to push harder and win $100

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Yes! This is awesome! Just weighed myself, and according to the scale, I lost 4kgs! I know its not from dehydration, cause I weight myself before gyming and before drinking water (and I weighed myself at roughly the same time as before). Now I don't really care how much I weigh, so long as I'm losing fat, then Ive hit a goal. Looks like the diet and exercise regime is actually working... Now I got to amp up the plans.

Another think I noticed, is drinking wine actually helps surpress cravings and any hunger pangs. Not only that, I actually felt a bit happier (probably cause of the alcohol ) I think I'm going to experiment more into incorporating wine into the diet...

Well another week has passed since I last posted. I think I'm getting a hang of this diet thing. Ive realise a few things over the weeks.

- At times I have a few low energy mood swings, where I feel kinda crap and lazy. I guess the iron grip on sugar intake, can affect your mood at times. When this happens, I try and either eat more beans, or try drinking a bit of wine. Drinking a bit of wine, definitely curbs cravings a bit, not only that, the alcohol kinda make you feel good. Also having a positive mindset, and sticking to your daily mini goals, really helps. Looking at motivationaly things, like previous post and goals, really does help you stick to your plan.

- I think I'm still doing too much cardio and not enough meatly weights. The weight sessions I have done, still do not train my muscles enough. I'm going to emphases heavy and longer weight sessions to see how that will improve muscle strength.
Before I started this challenge, I over did the weight sessions, and consequently felt intense pain over the next few days. At that time I really did push myself too hard.
Now I am simply not pushing myself enough during the weight sessions.

- Doing active activities on a daily bases, does help with burning energy. But It can affect your daily gym plans (too much activity before the sessions).

-I now feel alot better, and more calm on a daily basis. I actually now want to do more exercise and also can't wait to start gym sessions. I believe I have more endurance energy now and believe the diet and and exercise has made me feel less horny during the week.

Well looks like I took up too many goals with one challenge. Currently feeling alot healthier, and loss a bit of fat and my cardio is definitely better.
Thing is I don't think I have weight trained enough (too much cardio) and in turn have not developed enough strength. I think I am going to struggle in my exercise competition with my friend. Any body have any tips on getting very strong, very fast? The competition features a multitude of mini events where, the winner is the one who wins the most events. This includes:

- Cardio (should own)

- Tests of personal strength.

GO AND WORK OUT, RATHER THAN POSTING!

Also, be really careful about how you present the possibilities of the outcomes of this challenge. You're setting yourself up for failure when you go into it expecting him to win. Head to the gym, do some more exercises and work towards the success you know you should have! Going into a situation like this thinking about how your friend will probably win is the best way to lose I can think of

Buddhism teaches that negative thoughts make negative people. Therefore, we must conclude that positive thoughts make positive people and successful thoughts make.....



....OH SHI....

Good point. Back to gym...