Today's weigh in: 162.2 lbs at 17.1% body fat. The analysis thus far after 11 weeks: Total weight lost: 6.2 lbs (started at 168.4 @ 18.7%. Now 162.2 @ 17.1%) Total % fat lost: 1.6 Lbs of fat lost: 3.45 3.75 (penguins stink at decimal math) Lbs of lean lost: 2.45 % of total weight loss as fat: 55.65 60.56 edits made above
Some shocking progress this week: 159.8 lbs @ 16.5% body fat The summary thus far (14 weeks in)... Total weight lost: 8.6 lbs Total fat % lost: 2.2 Lbs. fat lost: 5.12 Lbs. lean lost: 3.48 % of total weight loss as fat: 59.53 And no noticeable loss of strength at the gym! And best of all.... I'm not hungry or "suffering" in any way with this diet.
Assuming you have no major arthritis/joint problems or genetic vascular issues, the single best workout for burning fat and looking muscular is explosiveness training. Putting all power into short, 'bursts' of physical output. Remember, if you're severely out of shape, DON'T do this training immediately. Start on a regular resistance training program at a gym and SLOWLY (6 months AT LEAST) train your body so that your muscles are firm and strong (or you can do 6 months of a moderately paced P-90 program, DON'T over do it). Then when you're in somewhat decent muscular shape and you don't have any joint/vascular issues, you can start "sprint" training. Walk moderately fast then sprint full power for 30 seconds-45 seconds, then walk for several minutes until you charge back up the body for another burst. Repeat and repeat for 30-60 minutes. When you stop getting results from this and it seems too easy, then move up your sprint time to a minute and a half, etc. Football athletes before the NFL combine (who are already in shape), in order to increase their 40-yard dash times, will get on a treadmill and put it on full speed and run extremely fast and hard for 5 mins at a time. Also part of explosiveness training is "jump" training. You can use the old P90X plyometrics workout. Then you can also intermittently use the training method of jumping up on boxes. This is known as box jump training. I admit that I'm not in the shape I used to be and have a serious shoulder problem that is getting surgery soon and lower spinal arthritis. So, I have to be really careful not to over work my lower back or I'll have sciatica pain for almost 2 weeks. Pain issues like that have discouraged me from pushing hard in my workouts and even not working out. When my shoulder surgery is fully healed and I am at the end of my physical therapy, I will go back to the gym with a modified program and 'slowly' monitor my lower back and try to put together a fitness/strength program that allows me to be fit and strong without risking pain and injury. I'm going to try to get to a point where I can do explosive training again. I don't think I can ever do long distance running or hours of basketball again. My back would never hold up. But I can at least have a controlled/measured workout where I'm able to get in some good work with minimal effect on my lower spine. So, no more bar squats. Only moderate deadlifting with a backbelt and no running longer than a mile. If/when I figure out my modified back-protection workout I'll post it many months from now.
