4 years ago

So we had #MonthOfMadness and now we have #MonthsOfShredding. I say months because I don’t know realistically how long it will take, but I’m aiming for the end of the year to see some sort of difference.

As usual, me and my squad @bigboatstrainingroom and @jan885 are trying to see how much body fat we can lose in the next couple months  .

Fitness wise, I know I’ve got that area covered. I won’t be making many changes to my regime. I currently do constant steady runs and interval training. The constant steady run helps me stay in my fat burning zone, and the interval training shocks my body and prevents my cardio from being boring. For those that don’t know what interval training is, it is the best and fastest way to lose weight. It’s more about intensity rather than duration. With interval training you alternate periods of high-intensity exercises with low-intensity recovery periods and this increases fitness and burns more calories over a short period of time. I’ll still be doing my constant steady runs alongside my interval training to help me stay in my fat burning zone.

For example of interval training if you’re running outside or on a treadmill is:

• 30 seconds sprint/30 seconds recover

• 1 minute sprint/1 minute recover

• 2 minutes fast jog sprint/2 minutes recover

To make it harder you could make your recovery time lower:

• 30 seconds sprint/20 seconds recover

• 1 minute sprint/30 seconds recover

• 2 minutes fast jog sprint/1 minute recover

This can be done with any type of cardio –even with swimming. There is no hard and fast rule about how long your workout and recovery time should be. However, I always make my recover time less because it makes it that much harder. There are loads of other ways to do interval training and this is just one of them, but either way I hope you get the jist.

My main focus these next couple of months is nutrition! There is a lot of room for improvement when it comes to my eating. I’m aiming to reduce my daily calorie intake and before you get the wrong idea, this does not mean that I will be starving myself and eating less food. It just means that I’m going to be eating the same amount but I’ll be opting for lower calorie foods.

How am I going to do this? Well I’m going to increase my fruit and veg intake, but i’m going to be focusing on increasing my veg more than my fruit. This is because fruits tend to be higher in sugar and too much sugar can turn into fat-which is the opposite of what i’m trying to achieve. 

By opting for lower calorie foods I will be eating the same amount and saving myself some calories- and this is without even changing the quantity of food I’ve eaten.

Here’s a list of some low calorie foods I will be looking to eat more of :

• Asparagus

• Broccoli

• Carrots

• Celery

• Spinach

• Kale

• Mushrooms

• Grapefruit

• Kiwi

• Cabbage

• Olives

• Apple

• Blueberries

• Goji berries

I haven’t set a target of how much body fat I want to lose but i’ll keep you posted every month.

See you in four weeks