The purpose of phase one is to lose the fats
in the system.
It’s a high cardio based routine
with a lot of exercise on the running machine and cross trainer with using very
low weights.
Why I do this first?
You can go straight in and start building up
your strength and altering your shape but do you want to have a solid frame
with a layer of fat over it? Don’t really make sense so its worth doing now, it
also helps with conditioning, building your stamina and detoxify.
I will warn you that you will not see visual
change straight away and if any thing your going to put weight on and seem to
look bigger before you shread any weight. If you have ever hurd the saying you
gain weight before you lose weight? Well I believe that its true and for two
reasons first your body will sence a change in diet and fitness levels and will
store even more fats than you have to adapt which is why the diet is what it is
for this phase, also your blood will thicken to store these fats giving the visual
apperance of getting bigger. This want last for long and with passing so much
water your body will relies that its not to store fats but to burn them as
energy. But know this whilst on the out side you can’t see any changes, inside
dramatic results are happening
Around your organs there is a build up of
visceral fats that are not visible from the out side which are subcutaneous, these will be broken down as you fell the
negative vibe of “iv gained weight” but remember this is a good thing, the
results will be, more energy, better stamina and a start to a healthier life
style.
Here are three different paragraphs from
three different sources explaining some whats, whys and where’s and covering
the fundamentals but their links are included so you can read up more if you
like.
[1]Visceral fat, or abdominal fat, is a type of body fat that exists in the
abdomen and surrounds the internal organs.
Everyone has some, especially those who are sedentary, chronically stressed, or
maintain unhealthy diets. A different type of fat — subcutaneous fat — which
builds up under the skin, has less of a negative impact on health and is easier
to lose than visceral fat. In fact, excessive deposits of visceral fat are
associated with many serious health problems including cardiovascular disease,
types 2 diabetes, and increased blood pressure. Though it is possible to lose,
it requires a larger commitment than spot exercises, like sit ups or crunches;
a combination of cardiovascular activity and a lean diet is typically required.
[2]What makes visceral fat so dangerous? The visceral fat
cells literally function differently than subcutaneous fat cells. "In
comparison to visceral cells, subcutaneous cells are greater in number,"
Villacorta says. "But the visceral cells are actually larger in size per
cell. And they get to be so big that they atrophy themselves—at which point
they constantly, 24/7, produce cytokines." Cytokines are a hormone with
known inflammatory properties. "They promote atherosclerosis, tumor
growth, aging, oxidation, hypertension, and cardiovascular disease."
That's quite a laundry list of bad things!
[3]Scientists are
also learning that visceral fat pumps out immune system chemicals called
cytokines — for example, tumor necrosis factor and interleukin-6 — that can
increase the risk of cardiovascular disease. These and other biochemicals are
thought to have deleterious effects on cells’ sensitivity to insulin, blood
pressure, and blood clotting.
The article: The 'toxic fat' that can
strangle your organs and how to shed it
By JANE FEINMANN
in the daily mail is also one to read. http://www.dailymail.co.uk/health/article-1258185/The-toxic-fat-strangle-organs-shed-it.html
The plan I have written down is a predicted
workout and as I go through the phase it may change and adapet but I have built
this one to show you some key fundamentals that should be taken into account
(not to follow this exacted diagram).
First I want to talk about the muscle groups
not much just quick as this phase is more about cardio than it is about
resistant training but is worth a mention, Some have there own day for example
shoulders, shoulders should be worked as there own group so would legs as they
are broken down into different muscles to cover a larger area, this means you
would have to work 4 set one for each muscle at x amount of reps to cover them
all where as chest, and arms only break down into a few key areas. Each day you
should pair them up, saves time and means you don’t have to be there all the
time. A lot of people pair chest and triceps because you use triceps when
working chest, the same for back, when you work your back you use your biceps.
I like to switch the arms around, work triceps with back and biceps with chest,
this means that each muscle will then be worked twice a week and have full gain
of rested power giving you more strength to do more reps.
Now when pairing mine will be
· Shoulders
& Calf muscles
· Chest
& Biceps
· Back
& Triceps
· Legs
(all muscles) & four arms
· This
means all groups are worked twice a week
Calf muscles are included in legs but are
worth doing twice for all over proportion NOTHING
WORSE THAN BEING TOP HEAVY WITH SKINNY LEGS
IF ONE WEEK YOU CAN
ONLY DO ONEDAY A WEEK FOR ANY REASON OR IF YOU CANT DO A DAY AND NEED TO DROP
ONE, NEVER EVER SKIP LEGS DAY!!! I WILL REPEAT THIS IN PHASE 2 AND 3!.
Now when working the muscles its worth
having Varity each week and keep your body guessing. As you can see there are boxes
highlighted in four different colors.
This is to show the verity of the weeks.
What you see highlighted Monday in Week 1 should be shoulders and directly
underneath should be Chest and Bi’s, to keep the body guessing the following
week you start with what you did on the second day so week one you start with
shoulders the first day and chest and biceps on the second the following week
you start with chest and biceps then the next day back and triceps the
following week start with back and biceps so on and so on, if your doing this
for longer than 4 weeks and plan to do it up to 3 months continue you to do
this.
This is the same for the cardio, If you run
before using the cross trainer one week switch it and do the cross trainer
first the other week shock the body so it don’t get set in its ways.
Now when your starting out each week off
every phase its always the most the relaxed, start slow and build up so you
don’t burn your self out giving your self the energy you need so you can make
it through with each.
If you haven’t been exercising for a while
or your doing fitness for the first time, don’t worry about how fast you run,
you don’t even need to jog, power walk, just start walking, get a sweat on and
carry on, as the days turn to weeks you will feel stronger and more confident
to run faster and you will notice that you will start to push your self “if I
got this far this time next time I have to get to the same or a little further”
iv said it before DONT GIVE A DAMN ABOUT
WHAT PEOPLE THINK, They don’t know how long you’ve been there for and why
should they, PLEASE DO THIS FOR YOU!
Over the next few weeks ill post some weight
exercises you can use and home techniques, but focus on your cardio and if you
are at the gym use there standard machines for now just do relaxed 4 sets of 15
– 18 reps.
Now the diet!
With every thing its about moderation, and
you can try many different nutrition plans that are out there and I will go
over some within phase one that might help you with faster results such as the cabbage
soup diet but as I will be doing a high cardio based workout your going to need
some foods in your diet. Now just jumping in is never a good idea, seems like a
plan but if any one says its not hard
then there lying! In this phase your going to need your carbohydrates and
your fibers to keep your energy up in phase two we cut them as the cardio is a
lot less and we are going to cut in, but for now its ok to have some pasta
meals or rice, potatoes yeah have them don’t go large chips have baked potato,
on a Sunday don’t roast them boil them, just make a few changes. There is going
to be a lot of salads and vegetable meals, pulses and lentils, chicken and
beef, soups and chilies and I do suggest you make the most of the breaded
chicken foods such as chicken strips and kievs as in phase two there gone! So
are the sauces and dressings so enjoy them in moderation now.
Over the phases we are going to want to
consume thermogenic foods
[4]After consuming
food; energy is required to process it. This increase in metabolic rate is
referred to as the ‘Thermic effect’ (TE) of food or ‘Diet induced
thermogenesis’ (DIT). Some scientists suggest that
planning meals based on this concept may help you to control your
weight.
Diet induced thermogenesis
(DIT), commonly expressed as a percentage, is the energy used to break down
food once it has been consumed. DIT is one of three components of daily energy
expenditure and although it is the smallest component, it could play a role in
the management of obesity through elevating metabolic rate, since different
foods require varying amounts of energy for digestion.
Thermogenic foods include:
·
Herbs
& Spices, Hot Chili Peppers (habanerno, cayenne, and jalapeno). Black
Pepper, Turmeric, Cinnamon
·
Apple
Cider Vinegar
·
Ice Water
·
Grapefruit
·
Celery
·
Cruciferous
vegetables
·
Protein
·
Coconut
Oil
There is a web site that explains each of
these http://www.drsarasolomon.com/foods-and-recipes-that-boost-metabolism/
but if you search in google themogenic or thermogenic foods you will find many
results.
I will try deferent plans but where people
go wrong is that it doesn’t have variety and if each diet plan is similar chop
and change don’t calorie count enjoy your food just take a moment to think
about it.
If you’re a junk food addict or a shove it
in the oven person then wean your self of don’t just go cold turkey, this is to
help you not put you off, and as iv said before the first week of every routine
is always the most relaxed just edging into it, the exercise may change straight
away but the foods are gradual.
So the first week
·
if
you drink coke and redbulls change to diet and cut down on how many the first
week then as the week comes to an end start the lime juice and waters so by the
end of the second week you want need them.
·
If
you have takeaways all the time cook the healthier alternative at home and add
the veg so by the end of the week your ready for salads and soups
·
If
you eat pasta every meal or bread with every meal start every other day then
once a every two days
·
If
you a chocolate lover get a low fat chocolate rice cake or a moose or if you
really need to eat it then look for a bar of 80% coco rather than dairy milk.
What im tying to get at is your making a
choice to change your life and life style it don’t have to all be at once, do
it at a pace. Giving up every thing at once is going to give you loads of
cravings at once right? So lets be fair more reasons to stop and give in. In
the first week doing the exercise alone is going to help and this way if you do
eat something unhealthy don’t beat your self up, once this 12 weeks or how
every many you choice to do it over you’ll be able to eat foods and not worry
about weight, you will have muscle memory and the digestive system to pass it
not store it.
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