UNDERGROUND – Techniques For Size or Fat Burning Preference

Watch the video first.

Its a good idea for me to put in writing so I can edit for easier understanding.

The class is designed to generally improve performance. You will always be stimulating muscle as its a resistance based class, but its a circuit so you’ll always be shredding through. Its a toning class, which means its designed to maximise both. Saying that there are techniques you can use to tip the scales generally (and literally) towards muscle building, or pure fat loss. Look below for your BMR calculator which you’ll need to detremine calorie intake, which has a great bearing on either muscle building or fat loss. REMEMBER, the class will always do both, this is just to prefence one over the other.

Exercise Adaptions For Fat Loss.

The idea here is to stimulate the cardiovascular and aerobic  system (heart/lungs) as much as possible. To maximise heart rate, consistent movement is required. If it takes you 20 seconds to get from exercise to exercise your heart rate will slow down a little reducing fat burning. What you must do is find an exercise weight/difficulty/level (beginner/advanced) that you can maintain the full 40-50 seconds.This resembles the consistent movement like on a treadmill/crosstrainer, except you’ll be burning more calories as its much more intense. You want the feeling of extreme heat, and lots of sweat. Bodyfat is melted into the bloodstream and given off as heat, this is how you maximise calorie burning, by becoming as hot as possible.

Nutrition For Fat Loss

Here, you need a calorie defecit. You will not lose weight on a scales if you eat more calories than you burn. You will burn fat, but you are giving yourself a nutrient surplus that will build muscle, which being heavier than fat will make you heavier (although looking better). Exercising as above will always stimulate muscle, so if you reduce your calorie intake moderately (500 – 1000 calorie/day defecit), you will burn lots of fat without losing muscle. Note that reducing calories beyond a 1000 calorie a day defecit will result in your body switching to drought mode, which halts fat burning, eats muscle and fatigues you. AVOID THIS AT ALL COSTS!!! I see it all the time, people diet too hard and dont get the results, their metabolism slows down and they wreck their chances of great results. Dont go beyond 1000 calories a day defecit! This will give a rough 2lb a week bodyfat drop, which is fantastic, and probably the most your body will allow you to do.

Execising For Muscle Gain

Here consistency falls second to the weight you are using. You are looking to stimulate muscle by using heavy weights, or advanced exercises you can only do a few of before needing rest. Go for the heavy kettlebells/heavy tyres/ leaning back alot on the TRX row etc. The harder it is to do a few times the better.

Nutrition For Muscle Gain

This is where its important. Your body will find it hard to build muscle under maintanence calories (how many calories you burn in a day). Give yourself a 500 calorie surplus of good lean meats and good carbs based around your workouts, and you’ll build lean muscle. You’ll be unlikely to put on additional body fat at this rate due to the style of the workout.

Great Recipe For Protein Bars (Boards.ie)

(Not my recipe, but wanted to share a great post)

Found a great user-friendly post on how to make great nutritious (and tasty) protein bars. Give them a try, and do enjoy!

http://www.boards.ie/vbulletin/showthread.php?t=2055992322

BMR Calculator (with Downloadable Version)

I have made out a general BMR Calculator which you can fill out online here (the info stays so dont enter your name for privacy)

https://docs.google.com/spreadsheet/ccc?key=0AmeVHDmC3rjhdFNvX1JubnA1OUhVNHE2WU9PNk9BWHc&hl=en_US#gid=0

or, you can find a downloadable version here:

https://docs.google.com/leaf?id=0B2eVHDmC3rjhNDFiMDFiY2MtNzJjYS00ZmNlLThjMjMtZmE3M2U4YzJiNzE2&hl=en_GB

Calculating Your Calorie Requirements

Use the following link to find our own BMR calculator:

https://docs.google.com/spreadsheet/ccc?key=0At4uCCr7oS5OdFM2dlZDZ09qQXBfcFUxSUVlWGZqU0E&hl=en_US#gid=0

Your BMR is your Basal Metabolic Rate, or how many calories you burn in day. Remember, the Underground class is “Metabolic” Training, increasing how many calories you burn while at rest. Put in your details (not your name, and please note your details will stay on the document after use).  Use the activity multiplier to take into account the activity of your life/ job/ training. It will automatically calculate an average of how many calories you burn in a day.

– An office or inactive day job and 3 class attendance a week should be set at 1.3 in the multiplier.

Once you have your BMR, subtract 1000 from it. Eating this many calories daily will give you a 1000 calorie defecit per day. There are 3500 calories in a pound of fat, so 7 days of 1000 calories defecit is 7000 calories lost a week, or 2lbs of bodyfat.

This is the perfect rate to be sure you still have energy, and you can still maintain musc le mass while training (which is what makes you toned). Being stricter on your diet could result in your body switching to starvation mode which releases fat storing hormones in your body. It also leaves you

Be consistent with your calorie defecit and your body will be left muscular and fat free.

 

Nutrient Timing, Quantities and Examples

Follow these quantities

 

Here is a general guide on the types of foods to eat at certain times. There is also a list of general foods that contain the nutrients required, as well as general portions needed.

Note that:

– Food quanitities differ from person to person based on the size of their fist.

– Protein and Healthy Fats are consistent, as there is a constant requirement for this energy. Only drop fat levels somewhat when taking in carbs aswell. Protein portions remain the same.

– Carbs drop off at night. There is no requirements for carbohydrates before bed, it is a fast acting energy and will likely be stored.

– Your days carbohydrates are best taken before and after any training session, when its needed. (this is not depicted on the chart)

Organic Week, and The Paleo Diet

Being Organic week, i will give you some info on a diet that I am currently doing. Its perfect for me because Lidl next door are doing €1 offers on all organic produce this week. Handy!

So now to apply it to an eating plan. Every nutritionist or dietary author will have mixed opinions on what the best diet is. A definate contender on everyones list however is the Caveman diet, aka the Paleolithic (Paleo) Diet, or the Neanderthal Diet. It is based around trying to match your diet to that of our caveman ancestors of the Paleolithic era, long before dairy farming, grains and pop-tarts. Put extremely lighlty, you can only eat that which comes from the land, and is for the most part completely unaltered by man. This would include 0nly organic raw vegetables and fruits, grass fed and organic meats etc. The additives in processed foods are obvious, and written on them. So its obvious that TV dinners are’nt good for us, but what about the raw ingredients that are not organic?

Chickens and other mass farmed animals are just not healthy. They are pumped full of hormones and preservatives that are passed onto us. If you’ve ever seen wild animal meat, there is little visible fat, especially not between muscle. This is called marbling, an example would be the fat that runs through a beef steak – Its just not there on a wild animal. Farmed animals are generally sick, and poorly looked after. Organic Grassfed beef do not contain these hormones, and are generally healthy which can be seen and tasted in the meat. Wild meat is untouched, but can be expensive and hard to source.

As for fruit and vegetables, chemicals and pesticides sprayed over them destroy nutrients, and these chemicals remain present in the foods when we are eating them. Switching to organic fruit and vegetables avoids these additives. The food tastes good, but goes off easily (due to no preservatives), but is worth it. Give it time, and as your body releases its toxins (due highly to the amount of antioxidants in all the fresh organic veg), you body will burn excess calories (all the nasty man altered carbs) at a powerful rate. Toxins in the body cause stress, which if you look back in posts, I have told you causes the body to store fat. Be toxin intake free, and on a calorie defecit, and the end result is… well.. desirable.

If you’re interested ask me for some practical info

About 2 weeks on…

I can honestly say that I get a better buzz from working out and eating proper than I do from stuffing my gob with fudge. Just 2 weeks in and I’m down 5 pounds. I havent dropped calories as I dont want any muscle loss, not yet anyway.Im cycling to work every day, which is 10k each way, and want the calories to build leg strength. Still burning bodyfat with the cycling, but the serious weight drop on the scales is’nt gona come from this. When I get more comfortable on the bike, I’ll drop the calories and the weight/size allong with it.

Still a long ways to go, but theres definately progression. I did’nt mind taking those weeks off and training and stuffing my face, because with a good mind-set and a little hard work, I knew it would all come off in no time.

 

Kilimanjaro Training Day A

Training For Altitude-

Before Each Floor Exercise – 30 seconds Plank 5 x Squat Jumps 20 x (Floor Exercise) 10 Seconds Rest

Floor Exercises: (1 in each segment only)
Push Ups / Lunges / Crunches / Prone Cobra / Russian Twist

Repeat the process for 3 total circuits.

The Plyometric Force of The Jump Squats keep the heart rate in a higher zone, which cant be maintained for long, thus the rest period.

This conditions the heart and lungs to more effectively process oxygen for metabolic and muscle use. This resembles the need for a more efficient cardiovascular system while at high altitude, due to the lack of oxygen.