The 30 Body Challenge – THE RESULTS!!!!

photo 1So the 30 days are over!!!! I’m not gonna say its been clean sailing the whole way through, but it’s been a pretty good experience. Once I got through the difficult first week of caffeine and sugar withdrawals it all leveled out into a maintainable lifestyle…..and that’s the key word “Lifestyle”. This actually isn’t a faddy diet or something we drop in and out of  it should just be what we do all the time, eat clean and cut out the processed junk. So I suppose we better get down to the nitty gritty of the results!

Start to Finish!

Day 1

Weight = 78.2 kg

Chest = 108 cm

Waist = 86 cm

Body Fat = 12.9%

Day 30

Weight = 73.6 kg

Chest = 106.5 cm

Waist = 81.5 cm

Body Fat = 10.1%

Totals

Weight = 4.6 kg loss

Chest = 1.5 cm loss

Waist = 4.5 cm loss

Body Fat = 2.8% loss

What the Numbers Mean

So everything has gone the way that was expected, weight and body fat have dropped at a slow and steady rate, and I haven’t sacrificed muscle in the process. The best was to work this out is taking body fat percentages based on weight at the start and finish. So my total weight in fat on Day 1 was 10.1kg, my total fat on day 30 was 7.4kg. This means a total fat loss of 2.7 kg, so that’s a 26% loss in total body fat…..which in 30 days is a massive result. And taking into consideration of reduction of weight in water retention, the total  loss means only tiny percentage will be lean muscle tissue. The other numbers to look at are waist and chest measurements. Most people carry fat around their midsection, and for men large amounts of muscle is carried around the circumference of the upper torso. For men seeing a larger reduction in waist compared to the chest means the body hasn’t began to massively break down muscle tissue for energy and is burning fat. This can be a huge factor in peoples weight loss when crash dieting, as the body will break down muscle tissue, this looks great on the scales, but not good for the body. For woman, measurement of muscle mass is less significant, but still use waist measurements to track fat loss. The other thing to take into consideration is bloating and water weight. When the body has higher amounts of stored body fat and sugars in the system, the level of water retention can be very high. This can add as much as 2-4 kilos of extra weight. So as promised on Day 1 a before and after photo (just to let you know, the sun tan helps a bit)

Before - After

So what can be taken from the last 30 days?

The biggest thing to take from this is the way I have felt over the last 30 days. I’ve had more energy, slept better, been more alert, recovered quicker from training (taking the adaptation phase at the start into consideration), been less bloated, mood has been less erratic, appetite has been more stable, less mucus in my nose and throat and generally feeling amazing. I mean these are huge responses, and show that my body is now less occupied with all the things that I shouldn’t have ingested in the first place and is now just getting on with all its normal tasks. The other thing to take into account is that fat loss is just a byproduct of the whole experience. At not point did a calorie count, or read grams of fat and carbs on packets. I ate fresh, clean food and actually had massive portions, and the times I did want to snack, I made sure it was healthy and not full of sugar and junk! I may have had the odd cravings, but at no point was I physically hungry. Like I said before this isn’t a fad diet, it’s a lifestyle, and when you incorporate it, weight loss is actually the easy part. As for the cold showers, mini workouts, and ice cold drinks, this definitely helped. And that comes down to one thing…….keeping the metabolism boosted. When the body is kept active either through rigorous exercise, quick workouts, long walks or being cold, the body will do more with the food you put into it. Both go hand in hand, undoubtedly what is in your diet has massive part to play, but training, and boosting metabolism will speed the process of fat loss along. I think for most people this seems like a massive transformation as we are so used to having quick energy through food whenever we want it, and our brains know this! This is why the first week is so hard, but once you’re over that initially hump, you feel better and you can see the results it becomes very maintainable and comfortable.

hm.gifI’m gonna keep this going for another 3o days. During the next 30 days i’m going to tinker with a few aspects of it, see where somethings work and somethings don’t. I will also use it to find out what the best ways to achieve weight loss, how to maintain weight, and the best ways to recover after training and maintain mass and body fat. For more information check out some of the older blogs, Like us or follow us on Facebook and Twitter, or book in for a session at BourneFit Personal Training Sudios.

Speak to you in 30 days

Luke

 

The 30 Day Body Challenge – Week 3

photo 1Another week down and still all going in the right direction. Found this week surprisingly harder than last week, but been very busy. The problem with being busy, is that you get tired and when you’re tired you’re more likely to fall off the wagon (I’l get to that in the next paragraph). Also with the sun being out that means more temptations than normal! People offering you glasses of wine and beer, and being invited around for BBQ’s, but there are ways around this. BBQ’s are actually brilliant for this type of diet……Protein, salad and vegetables. Just avoid the bad stuff that goes with them, burgers and hotdogs without the buns, replace the salad dressing with olive oil, and just stick to the stuff your know is fine, and if yo’re not sure just avoid it. As for the alcohol and cold summery drinks, this is just down to willpower, just have some ice cold water with lemon and lime…..don’t feel guilty for saying no to a glass of wine, explain you’re revamping your diet for 30 days!  If that fails just time your cheat days to fit! The main issue with this week has been the combination of tiredness and temptation. Early nights and late finishes at work mean the urges for quick food are emphasized, but the simplest way round is just planning ahead! Found myself pre-planning  when and what I was going to eat and certain days and it just makes like easier. Training has finally returned to normal, so my body has now completely adapted to training with only complex carbohydrates entering my system. This should really help with the last week of fat loss.

Why tiredness will throw you off the wagon

onscalesThis all comes down to energy levels, when we are low on energy our appetites increase and we want to eat. Sleep has a massive affect on our energy levels, so not getting enough will affect our appetite. The average person sleeps for around 7-8 hours per night, and for most of us this is deemed to be enough. During sleep the body goes into a heightened anabolic state, this means the body will increase growth and repair of the it’s systems. Sleep also is the time the body regulates its hormone levels. All these things allow the body to return to its level of natural stasis and make it more efficient throughout the next day (this includes fat burning). Sleep is also known to regulate the hormones leptin and ghrelin. These two hormones are responsible for appetite and feeling full, if they are unbalanced, appetite will increase, but you wont feel full for long. This will mean you will be either eating to much, or miserable even if you’re eating well. Sleep deprivation also affects decision making when it comes to food, and can start a bad cycle when it comes to eating and sleeping. The brain can only use glucose as energy, so throughout the day energy stores are broken down to fuel the brain. When energy levels are low through lack of sleep, the brain will increase appetite for things high in sugar and stimulants. Both of this have been proven to affect sleep and so the cycle begins. You’l be amazed what a few nights of good sleep will do for mood, energy and weight loss.

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This weeks results.

So here it is:

Weight – 75.5 kg

Chest – 106.5 cm

Waist – 82.5 cm

Body Fat – 10.5%

So compared to the starting week:

Weight – 2.7 kg Drop

Chest – 1.5 cm Drop

Waist – 3.5 cm Drop

Body Fat – 2.4% Drop

So there’s another week down and all still heading in the right direction. Only one more week left so my last update will be after the final day next Wednesday! For any advice or to book in for a session and check out BourneFit Personal Training

More to come next week guys, or search BourneFit Personal Training on Facebook and Twitter for updates!

Luke

The 30 Day Body Challenge….Week 2 Results.

photo 1So pretty much half way through, and haven’t murdered anyone for a Mars bar yet, so all is good! Last week went pretty well, training’s beginning to return to normal and energy levels are at an all time high. I kept to the same meals and routines, this has stopped me from over thinking to much about meals. I found the problem was when trying to add as much variety as possible to meat, vegetables and legumes, you end up letting loads of fresh food go to waste and forcing yourself to eat things you don’t like. Stick to things you’re allowed to eat and stick to the things you like…..it keeps it easy and effective! Cheat day I really went for it, donuts, ice creams, pub lunch, fizzy drinks, A whole slab of chocolate, chips and dips, rice pudding. Based on the measurements I took the day before and the today, the cheat day made no differences to weight loss! Just have to stick to the rules on the cheat day… if you have a perfect week there is only so much damage you can do between 1 pm and bed time on the cheat day!

So What’s the Issue with Caffeine?

Now I know I’ve gone on about caffeine a lot, and it is a bit of a double edge sword when it comes to health and weight loss. It is a stimulant and increases metabolism with can aid weight loss, and when consumed before exercises it increases performance and increases the rate glycogen can be converted. These benefits don’t outweigh the downsides though! Caffeine drives up blood glucose which in turn increases insulin sensitivity making you more likely to gain weight. Its also suppresses appetite, this is great in the short term, but this coupled with rises in blood sugar mean your appetite and cravings will come back with vengeance!  Caffeine is known to increase the production of the stress hormone Cortisol. This hormone plays havoc with weight loss and recovery, by slowing your bodies ability to use fat as an energy source. It also slows the rate of recovery as less glycogen can’t be stored in the muscles and liver when Cortisol  levels are high. To sum it up, if you’re a real caffeine junkie (like me) it’s best just to cut it out completely and let your body get used to living without it. For those that can take or leave caffeine, I would restrict it to it to just 30 minutes before exercise. This will aid performance and will also be flushed from the system in a shorter time.

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Week 2 Results

So here they are:

Weight – 76.5 kg

Chest – 107 cm

Waist – 83 cm

Body Fat – 11.1%

So compared to the starting week that’s:

Weight – 1.7 kg drop

Chest – 1 cm drop

Waist – 3 cm drop

Body Fat – 1.8% drop

Now I know these numbers don’t seem like massive reductions compared to the tv and magazines results we all see of “10 lbs lost in just 1 week!!”, but it’s all relative. Body fat percentage and waistline are the most important measurements to look at. A 3cm reduction in my waist line and 1.8% drop in my body fat, actually is about 40% to my target goal, so its all going in the right direction. If you’re trying this yourself, always make sure you work on percentages of you targets, this will give you a better gauge of how you are doing. Or for more advice and nutrition, training and how to track your progression, book in for a session and BourneFit

More to come next week guys, or search BourneFit Personal Training on Facebook and Twitter!

Luke

The 30 Day Body Challenge – Week 1 Results!

photo 1So it’s one week in and I’m feeling good! I’m not gonna say the first few days were easy, but it was all definitely maintainable. I’l take you through how the end of the week went first, the will get to the nitty gritty of what this week has done to me!

Days 5 and 6

Now these two days have their issues, and that’s because they’re Friday and Saturday….the most tempting days of the week!!!!! All of Friday was fine, standard morning routine as I mentioned in my last post. Little bit of circuit training, followed by some chilli and mixed vegetables for lunch, then the evening rolled round…..eeek! Now this is were it gets difficult, the secret is to keep your routine and eat as normal! I was meant to be going around a friends, and I knew this would normally feature dinner and snacks. It sounds really simple, but you just have to be good…..I kindly neglected dinner and had a beef stir fry before! The big hurdle I’ve overcome is the appetite…..it’s easier to say no to snacking now the urge to eat had gone. I will admit this was hard at first, but by about day 4 and the drop in appetite was huge! Cracked on with Saturday like any other morning, not having to go to work was the big difference. As great as having the day off is, the devil makes work for idle hands. I was out and about all day and temptation is everywhere (especially when the suns out and everyone seems to have a ice cold sugary drink or an ice cream in hand), but again the main difference was the temptation is more psychological. Decent lunch of fajita chicken and roasted veg and didn’t have the common urges for the sweet and savory stuff. Had a 10km trial run in the early evening, and it was horrible! My body still hasn’t adapted to not having the instant energy from the sugar and simple carbs. My time wasn’t much slower than normal, but my legs felt like lead the entire time! Really hoping my body adapts soon! Dinner was grilled Pollock and mashed cauliflower (fake mash potato), turned down an evening on the town and hit the hay……anyway Sunday is CHEAT DAY!!!!!!

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Cheat Day!

So here it is, the highlight of the week! The day were you can have anything you want to eat! The cheat day has a couple of important functions. The first are the psychological affects, its hard to eat like a saint for 30 days straight, this just gives you something to look forward to and allows you the foods you have been missing! The other is to maintain metabolism, by keeping the thyroid gland stimulated. This means the rest of the week you’ll be able to maintain fat loss. Now it is pretty much a free for all, but there are a few rules:

  • Still have a healthy morning until lunch
  • Make sure you have some training planned that day
  • Eat all the foods you craved in the week (make a list, trust me)
  • 90 second work out before and an hour and a half after big meals
  • A small glass of fruit juice before meals
  • No caffeine

Now here’s the logic……Having a healthy morning means you’re still setting you’re body up burning fat and regulating insulin, so this is essential. Training and the 90 second workouts are really important as exercise stimulates the production of a hormone called GLUT-4……In Leyman’s terms this hormone helps glycogen become absorbed into the muscle cells…this means less of what you eat will be converted to fat. 90 minutes after eating is normally when blood sugar is at its highest,  so the 90 second workouts help force blood glucose into the muscle. The fruit juice is designed to prepare your body for the onslaught that’s about to commence, so you’re bodies system won’t be caught by surprise when you fill it with junk food. I’d advice grapefruit juice, as this has been shown to buffer the affects of high blood glucose the best. The list helps as it means you won’t forget things you’ve been craving, this is important for the following week. If you forget something on you’re cheat day, the urge for it the following week will be even greater!

So my cheat day started like normal the lunch rolled around…….PIZZA!!!!!! The rest of the day followed suit, ice creams, milk shake, Paella round my mum’s, followed by pie and custard for dessert, packet of crisp and biscuits before bed…..and loved every minute of it!

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 So one week on…. 11.65%

So woke up today with some slight guilt of the cheat day previously, but physically feeling good. I was worried that one day of binge eating would ruin my hard work and bring back all my cravings, but just got straight back into the routine of things. Still maintained the lower appetite and cravings were almost non existent! So what’s this week done to my body….

Weight  = Last week – 78.2kg……This week – 77.1kg…….1.1 kg drop

Waist = Last week  – 86cm……This week – 85cm……. 1 cm drop

Chest = Last week – 108cm……This week – 108cm…….0 cm drop

Body Fat  = Last week – 12.9%……This week – 11.6%……1.3% drop

All in all a pretty good week! Body fat percentage and waist  circumfence are the best measurement of fat loss as weight alone can be easily affected by numerous factors, and these have taken a good drop. As well as the reduction in body fat, the maintenance of the chest measurement is a sign I am maintaining lean muscle mass. The biggest change I have found away from the outwardly physical ones, are my energy levels. I’m not having ups and downs through the day, I wake up feeling alert and I’m sleeping amazing at night! This is due to the regulation of insulin and being able to utilize fat as a fuel source. Sleep would have improved due to the more varied diet. Vitamins and minerals present in a variety of vegetables and proteins, are proven to regulate hormones and improve sleep. I came into this pretty fit and healthy, and already with lowish body fat. For others trying this, you may find your result are even greater, as some of you are starting from scratch.

So roughly another 3 weeks of healthy living ahead of me, I will keep you all posted on how it’s going. For those doing it with me good luck and keep up the hard work, and feel free to look back over our free advice on our previous blog post! Or even better, book in a session at BourneFit Personal Training where we can help nail your training and perfect your diet.