Day seventeen, week three, phase one

So today was a race against the clock, I got called back into work today not long after I finished my original shift, but when we are needed we are needed so be it, I cant stress enough that its ok to miss days (not legs) or change days to fit around you, the decision to try and be healthy and do what you can is commendable, you may have different time scales and im doing this to cover what I did and id like to encourage you not deter you ITS OK is what i'm trying to say.
      Any way back to the gym it was a race against the clock, and thinking ahead I didn't want to miss a full leg day as it was suppose to be on Tuesday and said id do it again today but due to time I did a little on shoulders in the form of PHA training and do legs when I have a full day, PHA Training is the use of weights to burn fat ALSO KNOWN AS THE AFTER BURN, similar to what I have been doing but much lighter and much quicker with a reduced rest rate in between each set for, example normally you would have up to 1.5 minutes rest maybe more, this time I had 30 - 45 seconds with a minuet or so rest between exercises  

PHA TRAINING
[1]Weight training is the often overlooked factor that can help make fat loss easier. By engaging in regular weight training you will increase your Lean Body Mass (LBM) which in turn increases your Basal Metabolic Rate (BMR). Why should you care? By increasing your LBM and your BMR you increase your daily energy expenditure even when you AREN’T exercising. It’s like putting a bigger engine in your car – you’ll burn more fuel even when idling at the traffic lights.

Its not something i'm going to go into in great detail now as its something that ill cover in phase two, remember phase one is loosing weight but adjusting to the life style change, and allowing the body to adjust, but it did allow me to fit it in with the time I had.

Exercise:

15 min stretch 

25 min running machine 

25 min cross trainer

ALL THOUGH TIME WAS TIGHT YOU SHOULD NOT REDUCE THE TIME YOU STRETCH! and I found that my speed and stamina have improved greatly, I really went for it with the cardio because I cut the times down but was so surprised that I could run longer and stronger.

4 x 18 Shoulder press 20kg

3 x 17 butter flys 7kg each arm

3 x 16 forward butterfly's / vertical lifts 3.75kg

4 x 18 shoulder pull down 19kg

Food and Meals:

was day three of the soup plan:
Day Three:
Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.

I followed this trying not to eat meat as I said I would and to be honest it was ok, I had two large bowls of the soup, 3 apples and a pear with half a bag of stir fry mix with half of the cabbage that was left in the fridge, surprisingly filling it may be due to having my protein shakes still but its going ok. have needed to wee alot again but as its a water based food its to be expected. going strong look forward to seeing it through and them bananas.

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[1] http://ultrafitmagazine.co.uk/an-introduction-to-pha-training/