Saturday, 14 September 2013

Josh Schlottman's fitness website helps me understand why Jillian Michael's 30-Day Shred works like magic!

Hello all!

Been a while since I did a fitness post...hmmm...that should tell you something! But well, even though I haven't been exercising vigorously since I achieved my target weight, I have been TRYING to stay fit-though there have bumps in the road! No, I haven't gained weight, what I am working on is figuring out a fun and workable fitness regime so that I can continue to stay in shape and work on some problem areas-but hey this post is not about that! I will get to all that in another post.

This post is about my 2-month journey to weight loss. I know, those who know me must be thinking " come on, you weren't that big!" I know, but trust me I gained so much weight in such little time (about 2 months) and it was unbelievable! So I set to work. Before I go on: Here are some pics for you. Take note of the captions!  :-)
That's me on the right. I tell ya, I used to be like my pretty friend on the left! Suddenly I blew up, fat tummy, thunder thighs, fat arms!
5weeks of working out and I was looking and feeling better already! I'm on the left by the way
8 weeks, hehehehe. This pic made me see how much I had lost for the first time
That's a size 12 UK dress, my sis bought it cos like me she thought 10 might be small since it was a straight cut dress. It only looks OK now cos of the belt. My arms, thighs and legs look more toned :-)
Even my face looks slimmer

Was it easy? NO. Was it worth it? YES.

What I loved about the work out plan was that my body was not just slimmer, but more toned. I did not develop a dangly, emaciated look. I looked healthy, but more fit and toned.

How did I do it? A workable, sensible meal plan and exercise. I cut down my calories, sugar, stayed off bread, had very very little pasta or rice sometimes, and took a lot of fruits and veggies. I guess I will do a post on my meal plan soon. But what I really wanted to get to was my workout plan. Some of my readers know about my post on my Jillian Michael's 30-Day shred results (results were after 1 month, I always forgot to post the 2-month results, sorry!) as well as my 4-minute Tabato work out. I did more of the former and interjected the latter on lazy days. I basically worked out 5 to 6 times a week. It was tough, painful and not fun, but I was determined. 

In 2 months I looked so different that everyone was asking what magic I performed. My sis could not believe it was the 30-Day shred alone that did it. Well it mostly was. And where does Josh Schlottman come in? Well Josh is a fitness trainer and expert I recently found on the internet. I was searching for exercises to help me get rid of the rest of my love handles and completely flatten my tummy (lol Ciara, Cameron Diaz etc, u know?  ; -) ), and I realized his website is just filled with tons of info! I finally understood the SCIENCE behind the 30-Day Shred, and now I have a new fitness hero too!  Here are snippets from his website: www.trainerjosh.com.  I will give my summary on it (for my lazy readers who are already getting bored lol), my opinions, links and other stuff afterwards.

Metabolic Resistance Training

"Most people would agree that Usain Bolt has a much more desirable and attractive body than the marathon runner. By using high intensity interval training (HIIT) you’re able to lose fat while at the same time building lean muscle, therefore building an attractive body.

If you’re doing the old school cardio stuff on the treadmill then you’re basically going to end up (after much more training) with a skinnier version of yourself but you’ll still be flabby and still won’t look good in a bathing suit.

The basis of metabolic resistance training is to use total body workouts over body part split routines and especially over muscle isolation exercises. This doesn’t mean you should completely eliminate specific body part exercises because they do have their benefits when used strategically but for the most part working the entire body in the gym will give you more results.

The next key ingredient when it comes to metabolic resistance training exercise is to use heavy resistance and you should know right now that the light weight, high reps myth is total B.S. Regardless of the rep range you’re going to be using you should always use maximal weight. The rep range this type of training favors is usually in the hypertrophy range of 8-12 repetitions but if you’re more advanced you could also mix in a couple of heavier sets with a lower rep reange of 6-8.

Metabolic resistance training workouts should also use a high time under tension of 45 seconds to 60 seconds. Although how much weight you’re using is going to be critical it’s not the only part of the equation. The actual time you’re exposed to the weight is going to be very important to maximize muscle demand.

On a training program like this you should also be using relatively short rest periods. Usually when you’re using heavy resistance you’re also going to be using longer rest periods in between sets but keeping your rest periods short is critical to increasing the caloric burn and total work performed. A good strategy to keep your rest periods short is to use alternating sets by using non-competing body parts in super-set, tri-sets of circuits which will make you work harder and also get better results.

An example of this would be to super-set a squat with push-ups so after you perform the first exercise you could drop down immediately to push-ups. As your lower body rests you’ll be training your upper body at the same time and this will improve work density. Just by pairing a lower body and upper body exercise in alternating fashion you can significantly increase the total work done in the same time period and thus increasing the total amount of calories burned.

Metabolic resistance training programs will also increase your EPOC, excess post-exercise oxygen consumption, which is basically an increase in oxygen uptake following a intense anaerobic workout. This is what’s going to have your body burning fat well after you finish your workout as your body works hard to replace your oxygen debt.

The key to your training is doing metabolic resistance training and afterburn training and that doesn’t mean you just have to do sprints on the treadmill. In fact, you can do a lot of great stuff just using your bodyweight. But if you’re looking to improve your physique and want to do it in the fastest time possible then I highly recommend using metabolic resistance training.

Here is what you need to do so you don’t end up looking like an emaciated marathon runner…
Stop just running on the treadmill or doing other cardio equipment at long paces for long times (if you do use it in addition to the stuff I’m about to tell you and only after you’ve already done it.
Start using more metabolic resistance training such as lifting heavy weights with high time under tension and short rest periods."



HIIT

"Basically HIIT workouts are a version of cardiovascular training that uses alternating periods of high intensity work with maximum effort followed by lower intense periods of lower intensity work.

In the study “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle” in Applied Physiology, Nutrition and Metabolism they found that a HIIT workout will help the body oxidize fats and carbohydrates meaning you’ll have some awesome rapid fat loss results.

Also another huge plus for doing HIIT workouts is the shorter amount of time you have to spend doing the actual workout. While most people who are trying to lose fat by jogging on the treadmill for 45 minutes you can be done in 20 minutes and burn a ton more fat than them too.

Of course this is going to come with a hefty price tag because you’re going to have to work your butt off by sprinting during your HIIT workout. But if you can hang for 20 minutes than you’ll reap the full benefits of this HIIT workout routine.

If you’ve ever seen the sprinters body type then you’ll know they have a very toned and athletic physique that’s also very attractive. And they do all of their training by alternating between high-intensity sprinting and low intensity running or jogging.

But if you’ve also ever seen a marathon runner’s body then you realize they don’t have any muscular development which leaves her body looking unattractive even though it appears to be thin. So without a doubt high-intensity interval training is going to be much more effective way for fat loss when compared to low intensity aerobic training.

The main reason why endurance based training sucks is because it puts your body into an oxygen deficit which basically means your body has to breathe very hard to catch up to the level of intensity is placed on the bottom. When your body gets in the state has to work very hard to bring it back to its normal levels, therefore, burning more calories to do so.

I personally do high-intensity interval training three days a week on its own or I’ll do it for about 10 min. following my metabolic resistance training workouts. I would recommend doing before your weightlifting routines but it will be better for fat loss if you do them afterwards. But always make sure you warm up properly for 5 to 10 min. at a jogging pace and also cool down for another 5 min. at a very low pace.

Ideally you would be doing high-intensity interval training out in the real world where you can fully sprint but if you don’t have access to an open area such as jogging track you could easily use a treadmill or if you have bad knees you could use a bike. The good thing about high-intensity interval training is you can do it using basically any kind of cardio including swimming, jumping, basketball, stair sprints, etc.

Heck you could even do a work set of sprints and then on the next work set you could easily try in my humble opinion the best fat burning exercise. Be sure to keep alternating them for a fun way to mix things up in your HIIT workout.

It all comes down to the other right level of intensity and in the end all you really want to make sure that you do is make sure that it’s fun. The more fun it is for you the more likely you are need to do is. As long as you’re able to elevate your heart rate and you request anything. I like to pair different exercises to such as burpees and jumping jacks or sprinting up the hill with jumping rope.

Also make sure after you do your high-intensity interval training workouts that you also use a post-workout recovery drink such as protein shake. The last thing you want to do is do all the hard work is your results are out the window because he didn’t give your body the nutrients it needs to properly recover."

And specifically for the ladies: How to get rid of belly fat for women


"Women naturally have always had more body fat then men for many reasons that would ensure their survival as well as their offspring.  But in the modern world most women really don’t need to have so much body fat as our ancestor hunter-gathers did.  And it’s become obvious most people are carrying way too much body fat for their own good.
It all comes down to controlling the right hormones and if you’re serious about finding out how to get rid of belly fat for women then you’ll surely want to listen to this.  It’s not about cutting calories or going on a low fat diet because even if those work for a short while they won’t produce the results you’re looking for long-term.
You’re going to have to know about keeping the hormones that are telling your body to pack on fat under control and promoting the belly fat burning hormones that will have you looking lean and feeling happy.  Unfortunately for mankind it’s a lot more difficult to keep these fat burning hormone levels high while it’s so freaking easy to have the fat storing hormones pumping out at all cylinders.
The first hormone that is responsible for belly fat storage in women is insulin.  Insulin is essentially released from the pancreas and it’s primary job is to regulate the metabolism of fat and carbohydrates in the body.  When most people pack on the belly fat it’s because their diets have caused them to become insulin resistant meaning they’ve been eating the wrong foods for so long that the body requires more and more insulin just to function.

To keep your insulin levels low you have to stay away from foods that are going to cause your blood sugar levels to spike. And the worst foods to cause your blood sugar levels to spike are sugars along with refined and processed carbohydrates so if you’re serious about how to get rid of belly fat for women then you have to eliminate these.

But your body doesn’t want to consume sugars and unnatural processed and refined carbohydrates. Our bodies didn’t evolve consuming these foods and they have to work their butts off just trying to digest them. It’s what is going to cause you to pack on the belly fat and this is easily the #1 tip I can give you to keep it off.

So what are some of these bad carbs?
Bread
Smoothies
Pasta
Cereal
Beer
Muffins
Cupcakes
Soda
Candy

If you’re able to replace these bad carbs with protein sources along with a boatload of vegetables and a few fruits then you’ll do a lot to keep the belly fat off. Some people think eating a bagel for breakfast is healthy but that’s nothing but a nutrient-less processed carb. What I would recommend infinitely times more for a healthy breakfast is bacon and spinach scrambled into your eggs and I consider it the best breakfast for weight loss.

There are also methods of exercise training that will also help to fight against insulin so you can keep burning fat. The primary methods I recommend are metabolic resistance training along with a HIIT workout routine."



So there you have it. In summary Josh Schlottman helped me understand why the 30-Day Shred worked because :

1. Metabolic resistance is done heavily on the JM workout, guys. I mean a lot. I had to get dumb bells and even though they were light, as I was an absolute beginner, I had to used them in conjunction with things like squats!

2. "...would be to super-set a squat with push-ups so after you perform the first exercise you could drop down immediately to push-ups.  As your lower body rests you’ll be training your upper body at the same time and this will improve work density". This statement just reminds me of how I would do squat thrusts and then get back up to do shadow boxing and then go back to squat thrusts. 

3. Short rest periods. JM would say "no resting for more than 5 secs!" 

4.  HIIT. Yep, a lot of high intensity cardio like double jump rope or high knees, and then we drop down to some abs workout or bicycle crunch then back up to highknees.

My opinion:

No kidding, fitness is the way to go. Health is key and even if we don't care how we look, we should care about how we feel and about our health now and in the future. The part of the world where I live, it's difficult even going for a jog in the morning, but we can try our best. I could not afford a gym membership (we are talking about 1000 dollars or more a year here lol) cos I was unemployed at the time, but I used whatever resources I had viz DVDS, internet research to achieve my goal. What's next for me is a good maintenance plan. I eat pasta, rice sometimes and in small quantity. I eat fruits and veggies a lot and I try not to eat late at night or give in to my cravings all the time. I need to get heavier weights and combine a good strength training routine with cardio. I wanna try zumba and bellydancing too as a fun activity, cos I do get bored easily.


Trainer Josh:
He's cute and he's good! You wanna try his Flat Belly Formula, watch his youtube videos, subscribe to his website, follow him on twitter and FB too. Click here to watch his vid on exercises to lose love handles.

Links:
http://trainerjosh.com/articles/metabolic-resistance-training-and-why-your-cardio-sucks/
http://trainerjosh.com/workouts/hiit-workout-rapid-fat-loss/
http://trainerjosh.com/workouts/exercises-to-lose-love-handles/
http://trainerjosh.com/lose-belly-fat-2/how-to-get-rid-of-belly-fat-for-women/

And more strength training exercises for a flat tummy:
http://www.fitday.com/fitness-articles/fitness/exercises/5-strength-training-moves-for-a-flat-stomach.html

Laterz people!

xoxo



4 comments :

  1. Hey dear, this is a well detailed post. I like your resolve and you lost a lot of weight for only two months. Well done!!! I am about to go on a two month diet and exercise routine like you did myself. Wish me luck, I will try to reduce the amount of bad food and finally do the 30 day shred which I bought like a year ago.

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    Replies
    1. great! be sure to take progress pictures and share with us :-) you can do it!

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