Welcome to PHASE TWO!
This phase if for many people, larger people that
really don’t have the time to exercise but want to slim, some looking for a
stable diet, and people that are happy with there size and don't really want to
lose any more weight but want to lean up and cut in. Phase One was helping
lose weight and this phase will help shape and lean up the muscle helping use
gain the shape we would like before we increase in size.
You may know
that losing the weight can be done and that it’s the little bit of flab at the
bottom off your stomach that’s hard to shift. There’s also some people that
find it hard to cut the size of their thighs which can be larger than the size
of there calf muscles which gives an uneven look.
This phase will help you with that and will finish
(hopefully) with athletic look.
Now there will be a few things that I will cover
with this introduction and hopefully with the practice of the last phase will
run more smoothly.
I will start with the diet plan first like I did in
PHASE ONE. The nutrition of this one may push your will power and you may make alterations
to suit you as I did but if you can make it through the first week you are
going to feel alive like never before, day three you will feel tired very tired
this is why I didn’t start with it because if you have not dieted before it’s a
tough one to start with and with so much cardio you would be drained, but by
the end of the week you will love the results you feel and see.
So what is this diet plan? THE PALEO DIET or as I
like to call it THE CAVE MAN DIET.
[1]The Paleo Diet is based upon eating wholesome, contemporary
foods from the food groups our hunter-gatherer ancestors would have thrived on
during the Paleolithic era, the time period from about 2.6 million years ago to
the beginning of the agricultural revolution, about 10,000 years ago. These
foods include fresh meats beef, pork, lamb, poultry, and game meat, fish,
seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive,
coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal
grains, legumes, refined sugars and processed foods were not part of our
ancestral menu.
Decades
of research by Dr. Loren Cordain and his scientific colleagues demonstrate that
hunter-gatherers typically were free from the chronic illnesses and diseases
that are epidemic in Western populations.
Basically we take are diet right back to the basics
and avoid all dairy and processed foods (now I promote you choice to change
your life for the better but I don’t want you to be broke at the end of it and
I’ll show you some hints and tips that I did to help me).
The beauty of this diet plan is you can eat as much
as you want when ever you want, be it 5am or 11pm before bed you can graze all
day or scoff your face till you burst and its great that this diet allows that
and still works as over time your portions will be getting smaller naturally
but the down fall is what you cant have.
[2]What the diet can do
for you
Lose
weight
You
will lose weight, particularly fat, and your body will instinctively get itself
to it's optimum weight. And as a result you will feel more fit, healthy, and
energetic.
Increase
your energy levels
The
mild state of fight or flight you will experience activates your animal
insincts for hunting and gathering, which makes you energetic. As you progress
through the diet you will notice this energy boost actually increasing.
Detox
your system
Stuffing
food into our bodies, no matter what type it is, inevitably leads to toxin
build up. This diet removes toxins naturally, you will increasingly feel clean,
your skin will become clearer and your insides will feel cleaner.
Sharpen
your mind, and your senses
The
Caveman Power Diet gets you tuned into your animal instincts, and as a result
your senses will become sharper; like an animal in the wild who needs all his
senses to survive.
Deepens
your connection with your being (some call it spirit)
When
you are in tune with your animal instincts, you are in tune with your body's
wants and needs. Throughout this diet you will notice yourself having more
clarity of mind, and a deeper sense of knowing thyself.
A great break down off the cave man can be found
here http://www.wikihow.com/Do-the-Caveman-Diet
it gives options on how to start the paleo and ways to alter you food life
style to get started me I just jump in and graze until meals and eat as much as
I can and let my body crave less until I eat less instead of forcing my self to
want less. I do ashore you this diet plan will change your life.
[3]A deskbound office worker has stunned his work
colleagues by losing more than 8st in five months - by "going
caveman".
Computer geek Jeremy White, 29,
ditched his daily snacks at his desk and started eating food from the Stone
Age.
Read more: Wales Online http://www.walesonline.co.uk/useful-information/fun-stuff/2013/01/25/caveman-diet-helps-it-worker-lose-eight-stone-in-five-months-91466-32678537/#ixzz2KCdmC7dJ
Ill list the not allowed and the allowed now don’t
be to worried ok
NOT ALLOWED!
·
All
Dairy (no cheese, no butter, no milk nothing no dairy at all)
·
Carbohydrates
(No bread, No pasta, No Rice, No potato’s)
·
No
processed foods but make some allowances (Ill explain shortly)
·
No
grains including bran flake
·
No
beans including peanuts and cashews YES they are beans not nuts
·
Some
say vegetables that can’t be eaten raw like peas and green beans I do but its
up to you I eat all vegetables except potato’s.
·
Salt
ALLOWED!
·
All
meat’s
·
All
Fish
·
Any
fresh fruit ending with berry e.g. strawberry blackberry (Now this is hard to
follow as they are expensive and unless you live near a field with these I also
include apples, pairs, melons and banana’s) not tined never tinned
·
All
vegetables NOT POTATO’S
·
Hand
full of nuts (not peanuts or cashews as they are beans) please note if you are
losing weight on this diet limit the amount you have to a few every so many
days
·
Seeds
·
Eggs
lots of eggs
Now I buy joints off meat for the freezer when they
are on offer and cut it up to cook, as prepared cuts off meat are high priced
for what you get and can understand why people would grab pizza and chips
instead but this will save you a fortune. I also allow burgers and sausages in
my diet, NOT THE ECOMENY ONES but the mid ranged ones, have a look on the
ingredients and if they are higher that 80% meat and only 20% other that will
do 100% beef burgers are spot on and are a cheaper way of following the plan,
and every now and then its also ok to have a piece off breaded meat, for example
when i'm on shift there is a chance that some one may have to go to another
client and cant make it in so I may have to stay on for the rest of the day if
the closest shop has offers on I grab them but the chances are they don't so I
grab breaded chicken as a one of to save money, but other processed foods leave
them out. If you do find your self needing the carbohydrates allow your self to
have them one meal once a week as you may be feeling tiered, BUT IF YOU DO HAVE
A CUP OF RICE OR PASTA BEFORE YOU DO YOU CARDIO / PHA TRAINING SO YOU CAN BURN
IT OFF!
To finish before I move on http://www.slimmingsolutions.co.uk/slimmingblog/diets/the-caveman-diet-2/2521/
has a good brake down.
The pros:
• Vitamins and minerals found in fresh fruit
and vegetables are important for good health.
• There is no need for
counting and measuring of the foods.
• Focuses a lot on raising activity
levels which is an important part of the Paleolithic plan.
The cons:
• Not much guiding for individual
adjustments- the assumption is just eating the foods which are on the food
list. Which means experimenting with foods that’s on the list and finding
what best suits you.
• It can be costly to purchase the grass fed beef because
it can be hard to find in some places and it costs quite a lot.
• This
diet is not suitable for vegetarian’s vegetable protein and beans and tofu are
out of the diet. Consuming lots of meat can also be bad for your heart.
Exercise
Experts believe that caveman
were very active in hunting for food, therefore exercise is essential for this diet. Exercise can help to lose weight quicker and it helps the body
to use up a lot more calories and even creates muscle mass. It can also
reduce the risk of cardiovascular disease.
Eat: Caveman Foods
• Meat,
poultry and seafood
• Fruits – strawberries, blue berries and raspberries
• Root
Vegetables – carrots, turnips, parsnips, rutabagas, Swedes
• Eggs and egg
whites
• Nuts and seeds limit to four ounces per day for weight loss
• Oils
from nuts and fruits, like olive oil. Fish oil supplements are also
recommended.
Don’t Eat: Non-Caveman Foods
• Grains
• Sugar
and other sweeteners
• Dairy products
• Beans and soy products
• Processed
meats
• Vegetable oils
• Potatoes
Beverages
• Diet soda
• Coffee
• Tea
• Water
• Limited
quantities of fruit juice
Alcohol should be limited to an
occasional glass of wine, beer, or spirits defines moderation as:
Wine – 2 4 oz
glasses
Beer – 1 12 oz serving
Spirits – 4 oz
My self when it comes to the liquids I avoid
fizzy drinks all together and stick to the lime juice and if its alcohol in
general yeah id say that’s fair as I don’t drink at home but if it’s a night
out ENJOY YOUR SELF!
The Exercise.
In phase one it was high cardio based lots of
running and very light weights, phase two is a reduction in cardio and increase
in weight. I like to do around 30 minuets to raise the hart rate and start
sweating then hit medium weight 4 set of 10 to 12 reps together these will
continue to burn fats but start the size increase of the muscles which will
help give a lean look.
Now as you can see from my plan Its very similar
to the last, the rotation of the days stay the same,
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.
What you may see what is different is Wednesday, instead of a max
out day it’s a pha training day.
[4]The theory behind a PHA workout is simple. By alternating upper
and lower body resistance exercises, interspersed with short
bursts of CV activity, your heart rate remains elevated throughout the session;
which conditions the heart whilst the resistance exercises tone and strengthen
all around the body.
By alternating between upper and
lower body exercises, the heart has to work harder to shunt blood from one end
of the body to the other, which is enhanced further with bursts of CV training.
Combine that with a warm-up, cool-down and some light stretching and you have a
formidable training package, compressed into less than 60 minutes. Two PHA
sessions a week can make significant improvements to your all-round
conditioning, whatever your current level of fitness.
[5]Peripheral
Heart Action or PHA training.
Developed by Dr. Arthur Steinhaus, and brought to the forefront of the muscle
world by 1960's legendary bodybuilder Bob Gajda (who holds Mr. America and Mr.
Universe titles), this style of training works muscle groups of different
extremities to avoid too much lactic acid build up while still allowing you to
train hard. In the PHA style training, you will perform a circuit of 5-6 exercises
for about 4-5 rounds.
I created my own
circuit to cover the whole body and I hope that I can grab some one to help me
take some pictures to show what I do but you can search PHA TRAINING and find
many pre made sessions which you can use every day or build up many to make
your own day of training a very similar form of curcuit training is cross fit
which is a great fat burning program.
The answer is quite simple, it’s constantly varied,
functional movement!
But what is functional movement……?
Functional movement involves real world situations,
a great example of this is to perform an exercise called a squat, which
represents standing up, how else could you get off the toilet….??? Or an
exercise called a Deadlift, how else would you pick this week’s grocery
shopping up….???
CrossFit is a full body conditioning programme for
any age & ability, the workouts are scalable to suit each individual and
their own personal goals, the CrossFit community brings together a wide range
of people from beginners who are new to fitness and the elite athletes who are
looking for a new challenge both body and mind. CrossFit challenges the body in
all areas using as many different and unique exercises and movements as
possible.
Im going to say this
again “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”.
With this phase it is a good thing to note that rest is vital and
sleep plays a huge part in your training. Your drinking 8 glasses off water,
taking your vitamins, eating well and exercising, you need your sleep.
Now not only dose exercise benefit your sleep but sleep will
benefit your training.
[7]Exercise Helps Sleep Quality
Researchers say the participants
who exercised reported that their sleep quality improved, raising their
diagnosis from poor to good sleeper. They also reported fewer depressive
symptoms, more vitality, and less sleepiness in the daytime.
Lead author Kathryn Reid, PhD, of the Department of
Neurobiology and Physiology at Northwestern University, says drug-free
treatment is best for insomnia because it eliminates the potential of sleep medications interacting
with other drugs a person might be taking.
[8]What
time of the day do you think exercise would best help you sleep? Morning?
Afternoon? Evening? Right before bed?
Exercising vigorously right
before bed or within about three hours of your bedtime can actually make it
harder to fall asleep. This surprises many people; it's often thought that a
good workout before bed helps you feel more tired. In actuality, vigorous
exercise right before bed stimulates your heart, brain and muscles -- the
opposite of what you want at bedtime. It also raises your body temperature
right before bed, which, you'll soon discover, is not what you want.
Morning
exercise can relieve stress and improve mood. These effects can indirectly
improve sleep, no doubt. To get a more direct sleep-promoting benefit from
morning exercise, however, you can couple it with exposure to outdoor light.
Being exposed to natural light in the morning, whether you're exercising or
not, can improve your sleep at night by reinforcing your body's sleep-wake
cycle.
When it comes to having a direct effect on getting a good night's
sleep, it's vigorous exercise in the late afternoon or early evening that
appears most beneficial. That's because it raises your body temperature above
normal a few hours before bed, allowing it to start falling just as you're
getting ready for bed. This decrease in body temperature appears to be a
trigger that helps ease you into sleep.
The type of vigorous workout we're
talking about is a cardiovascular workout. That means you engage in some
activity in which you keep your heart rate up and your muscles pumping
continuously for at least 20 minutes. Although strength-training, stretching,
yoga, and other methods of exercise are beneficial, none match the
sleep-enhancing benefits of cardiovascular exercise.
Try to schedule at least
20 minutes of vigorous exercise three or four times a week. Choose whatever
activity you enjoy. Walk to and from work, or walk the dog. Jog, swim, bike,
ski, jump rope, dance or play tennis -- just make it part of your routine.
If you have any serious medical conditions, are
very overweight, or haven't exercised in years, talk to your doctor about your
plans for exercising before you begin. Be sure to start exercising slowly,
gradually increasing your workout time and intensity, so you don't get
sidelined by injury. Remember, regular exercise can help you feel, look and
sleep better.
With all this
being said this is Phase Two, I hope that this will benefit you as much as
phase one did and hope you like the results.
[1] http://thepaleodiet.com/getting-started-with-the-paleo-diet/
[2] http://www.cavemanpower.com/food/caveman_power_diet.html
[3] http://www.walesonline.co.uk/useful-information/fun-stuff/2013/01/25/caveman-diet-helps-it-worker-lose-eight-stone-in-five-months-91466-32678537/
[4] http://www.realbuzz.com/articles/what-is-pha-training-gb-en/
[5] http://www.muscleandstrength.com/articles/phat-training-fat-loss
[6] http://www.crossfitcolchester.com/index.php/about-crossfit/
[7] http://www.webmd.com/sleep-disorders/news/20100917/exercise-helps-you-sleep
[8] http://health.howstuffworks.com/mental-health/sleep/basics/how-to-fall-asleep1.htm
No comments:
Post a Comment