While we have been grinding through our lives, four months of the year have rolled out silently under our feet, and many of us are still nowhere in the path of progress we had chosen during the last New Year resolution.
I can’t make you rich or help you get laid, but I can help with fat loss.
I am taking up a May Challenge from tomorrow: Lose 10 pounds of fat in May! This is inspired by Vic of Gym Junkies who has really got ripped in a few weeks with his diet and training. Of course, Vic is a martial artist, and is leagues ahead of most of us in fitness. Believe me, this doesn’t make it easier for him. On the other hand, beginners have it easier in the fat loss fight. The leaner you get, the more difficult it is to shed of those last remaining ounces and pounds.
How am I going to lose 10 pounds of fat in May?
I will try to take in a caloric intake of around 11 per pound of body weight. For me, that comes to around 1850 calories. I am sure that even if I eat clean, as I usually do, I will exceed 2000 calories, going up to 2300. I won’t scrooge on that.
Here is when IF will be handy: I will use my three IF days of the week to restrict my calories. I assume that if I eat five hours on my IF days I will not exceed 1500 calories. So, a 300 calorie deficit over my allowance will compensate for my exceeding it on the other ‘eating’ days.
While we are still at nutrition, I will ensure that my protein intake will be around 1 gram/lb body weight on at least my eating days, while it would not be less than half that on my fasting days (around 75-80 grams/day). With resistance training, I don’t expect any lean mass losses.
Three days a week (on my IF days), I will go low carb (around 50 grams per day), while I will hit it up on the other four days. I will not spare myself too many mangoes, I can tell you!
I have also determined that I will take my training to a higher level this May. Some numbers:
1. I will try to exceed my Deadlift by 25 percent. I am currently lifting 1.5 times my body weight, and I will try to go up. At the least, I will raise up the reps at my current weight (a little uncertainty there in my mind).
2. I will increase my pull-ups and push-ups by 50 percent this month: the reason is I don’t do too many as it is. I have jacked up the number of pull ups to around 100 or maybe 200 per week. I will now do 250 pull ups every week. Push ups: 150 to 200 a week (I know it is not much).
3. I will do Power Cleans and exceed my best by 10-15 percent. I currently lift around a measly 110 lbs. I will try to go to 125 lbs.
4. I will sprint even harder than I do at present: I will not spare myself during my (twice weekly) sprint sessions. ‘Kill It’ will be my motto!
5. I will increase my Bench Press by 25 percent.
If I find myself unable to achieve the specific numbers, it will not be because of want of trying. I will readjust my targets if necessary and increase the intensity and volume at optimal loads.
“What about me, I don’t do all this shit?!” you say?
Well, for starters, start increasing your activities and systematically charge up your workout. Make it work!
Here is how:
1. Stop taking your car to where you normally do. Walk it some way, at least. Stop taking the car to nearby places, though many of you may not be living in places that are walker-friendly.
2. Stop taking the lift. I climb six stories up and down on a routine basis, as that is the level I live in. If you can run up and down, even better. Try it, at least!
3. Stop finding excuses. Period. Just do it!
4. Concentrate on your eating: that is THE thing that will make it happen. Remember to take in a max 11 calories per pound of body weight, and stick to it. Eating clean means eating natural foods only. No sugars, processed foods, or food products at all. I would strongly suggest laying off grains and potatoes as well.
5. Kill cravings: keep your cupboard and fridge clean, and visualise yourself at the end of the 10 lb fat loss. If that doesn’t help you control your cravings, what will?
6. This month, don’t let go. Be merciless!
7. If you don’t belong to a gym, or you have never lifted, try the following exercises/activities:
* sprinting (20 seconds on, rest 10 secs, repeat till you fail- a maximum of 8 reps).
* do burpees: 10 at a time. Doesn’t matter if your form is bad, and you feel like dropping. Just do it as well as you can, and do 10. Repeat three times.
* Choose four different exercises like squats, push-ups, lunges, burpees, mountain climbers, bear walks and planks, and do 30 seconds of each without taking ANY rest. Repeat three times with a couple of minutes rest.
8. Try to incorporate more activities in your daily routine. This Non-Exercise Activity Thermogenesis (NEAT) will help burn up a few hundred calories daily. I can’t stress this enough!
9. Don’t allow yourself to fail: use any resource you can to help you from failing: try me if you want, by all means!
10. Blog about it, and make your commitment to fat loss public. This ensures accountability, something I learnt from Tom Venuto. I challenge my blog friends to post on this challenge and take it up. If you think 10 pounds is too much, take a 5 lb challenge- but take it up. This is one chance you shouldn’t let go: fat loss as a group activity is great!
Let me know what you are going to do this May!
As for me, I ‘m gonna kill it: with my six packs so close to visualisation, I am not taking failure as an option!
Postscript: If you are thinking, “Oh, I can’t do all this, Doc is being impractical”, then you gotta stay fat. Fat loss ain’t comin’ to you without commitment, short of bariatric surgery, AIDS or cancer!
Use my links (both within this post and in my blogroll) to learn more.