Tag Archives: progress

Bikes Aren’t Just For Men…

If you do a Google image search for women riding bikes you’re greeted with images upon images of women riding road bikes in a closed race style setting, or idealised images of a working woman on a city bike, suited & perfectly coiffured.  Both of these things could be (& probably are) true, however to me it paints cycling in an idealised setting. Showing that women should probably only ride this type of way….

I first & foremost, identify as a “cyclist” before lifting, before nutrition; I LOVE my bike. I have done since I got it, & I’ve loved riding for as long as I’ve been able to ride.  That being said, I am a minority when it comes to bike riding.  Courtesy of Cycling UK I have some figures for you:

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That’s a huge difference in averages – I can do 9 trips on my bike in a week.  Why is this? Why does cycling seem to attract boys moreso than girls & then the continuation of that attraction into adulthood?  It’s not like manufacturers don’t make bikes for women.  I can’t wrap my head around it, however I thoroughly love being on my bike so it’s natural that I wouldn’t understand why someone would prefer to not ride.

Again, I turned to Google & two main things appeared:

  1. Safety. As cycling is seen to be male-centric, women have (in some cases) felt belittled, scared or intimidated whilst riding.  It’s fair to guess that we’ve all seen *that* viral video (which; to clarify is staged & doesn’t represent a real life situation) However, that being said….if a bloke gets a puncture, chances are he can fix it road side. Could a woman do the same? Perhaps, maybe, certainly – however, not many women would be comfortable on the side of the road pulling out an inner tube, especially if it’s getting dark, or it’s secluded or whatever.
  2. Ease. Cycling to work, uphills, in hot weather or in winter layers can be a sweaty affair. Not good if you have a customer facing job, or don’t fancy helmet hair/wanting a shower etc.  Plus, how do you transport a suit/smart clothes/uniform on a bike? Then there’s the mothers out there…how do you carry your shopping & your child on a bike?!

I also asked friend’s on Facebook if they rode bikes, if so; what for:

“I don’t but I’d like to… no bike, and living in such a built up area there’s nowhere nice to go.”

“I like the idea of cycling but I always had shit bikes and the memories of bike maintenance on the go are kind of off putting.”

“I do! Generally to work and back or town and back for shopping”

“I cycle off road cycle paths as I don’t like car times. It’s my favourite way to relax and focus on the moment outside as nothing is being asked of me and I can just breathe.”

“Not any more, but I wish I did. I used to cycle to work, but it was uphill and I was super sweaty and tired by the time I got there. I also used to go shopping a couple of times a week.”

“I alternate between cycling and walking to work (about 2 miles each way) and just enjoy going on ‘adventures’ where I just get my bike and cycle until I’m tired to discover new places and just because it’s fun. It’s a bit of a nightmare to cycle in Leicester since bike lanes are horribly designed and only cover small segments all of which are crowded with pedestrians anyway.”

“I have a cycle but would like somewhere nice to cycle not just round the roads”

That’s just a few of the responses, however the majority don’t ride, or would like to but facilities/places to ride around England are pretty garbage, unless you can shove your bike in a car, drive somewhere & then ride for a few hours.  (For the record, the number of women that regularly cycle in Scotland is higher than it is in England)

I also got a response from Squat Rack Shenanigans (if you don’t follow her blog/insta/facebook, you *totally* should!)

Hi it me! San Diego, CA. I ride for cardio on bodybuilding contest prep, and for enjoyment because I live in a beautiful bikeable city.

July is Women’s Festival of Cycling in the UK, aimed at getting more women cycling.  I personally feel that it’s a shame that not more girls & women take advantage of the freedom that comes with cycling.  Like, seriously….Short on time? Ride. In a bad mood? Ride. Need to wake up? Ride. Full of energy? Ride.  There are many, many reasons to get out on your bike.

They’re not just for men!

If you’d like to learn more about women in cycling:

http://hopetechwomen.com/

https://www.letsride.co.uk/breeze

http://www.cyclinguk.org/womens-festival

https://totalwomenscycling.com/

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Photo from @Liv Cycling


Serotonin, Dopamine & Endorphins

Serotonin is a mood booster

Dopamine is a pleasure hormone

Endorphins block pain

Mine are broken.  My mood is apathetic & my dopamine and endorphins have gone on holiday I think, or my remaining serotonin killed them before killing itself.

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I’ve spent days trying to convince myself that talking about mental health is ok, and not a  glorified excuse for attention (thanks, brain!) It feels almost wrong to discuss it freely, like it’s still a taboo & when people ask how you are, they don’t actually want to know; they’re just being polite – this is my current perception of people in general at the minute.

I have depression – a chemical imbalance in my brain that has essentially switched me off.  You seen Inside Out? Where her core memories switch off?  It’s kind like that….sort of. but not really.  Everyone’s experience will vary & this is probably why I put off seeking help for as long as I did – if you read old posts on here, there’s definitely a few that have underlying tones of something not being *quite right* for me.

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Sadness is too sad to walk

However, my blog is not a mental health blog – it’s about my journey through fitness/strength.  I’m aware that you mindset has a lot to do with how you progress, which is the main point of this post……here comes the part that some may not agree with, however the perk of one’s own perceptions; amirite?

A while ago I wrote about how fitness quotes/memes for the most part irritate the living daylights out of me, I thought I’d gotten past that but I now know that I haven’t.  They seem to trigger something in my brain that makes me irrationally anti-motivation.  The buzz words that surround those whose lives are engulfed by the process of becoming stronger and leaner fill me with something that I cannot coherently explain.  I want to scream and shout that not all people think that way & just by saying something doesn’t mean it’ll happen – regardless on what some “fitspo” instagrammer has told you, it simply isn’t the case.

  • The difference between where you are & where you want to be is you!
  • You can be it, if you believe it- you can achieve it
  • Tell yourself you can & you will
  • Focus on being positive

When I started my blog a little over a year ago I hated the above sentiments. However, my personal drive to improve myself meant I chose to ignore them, or sometimes I might have even possibly believed a few – there’s plenty of motivational posts on my blog. That doesn’t mean I’ve aimed them at anyone in particular, that’s just how I felt at that specific time….all the while there was a belligerent part of my brain screaming, silently into a pillow. NO. NO. NO.

No one ever seems to want to talk about what happens when the above sentiments are interpreted as hostile. I’ve been to the gym three times in three weeks.  Do I care? No.  Do I feel bad about it? No. Will reading positivity garbage on line help me get back into my gym routine? No.

I believe that I should be able to teleport to wherever I want to go…..Does that mean I can? No.  What if I focus that I positively believe that it should be achievable, will that make it happen? No.  SO WHY SPOUT THIS STUFF ONLINE?!

That seems a little extreme doesn’t it? Well, what about those who want to do something fitness related, who have tried in the past but given up for whatever reason.  Is reading the positivity going to help someone who is in a dark place go back? I don’t think so.

I have a huge, huge vexation with telling people to be positive – you’re essentially forcing your discomfort of someone else’s unhappiness/numbness/apathy away & life doesn’t work like that.  Ever told a boy that he shouldn’t cry? You’re forcing them to hide their emotions, to block the negativity that they feel instead of talking about it, or allowing them that moment to be vulnerable & at one with how they feel.

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It’s ok to break.

It’s ok to not be happy.

It’s ok to not smile.

It’s ok.

I’ve been hiding my mental state for probably longer than I’d like to admit. I’ve put my woes to a backburner & chose to forget about them, I’ve not acknowledged the spiral in my head & how lost I have felt at times & how I felt like I was drowning in a swathe of emotions that no one wanted to talk about.

I know the gym* & personal trainers are not a place for therapy or qualified to help you in dire times of distress – that’s what counsellors & shrinks are for.  I’m also not saying that you should expect this kind of service from your fitness professionals, what I am saying is that “sucking it up” helps no one.  The definition of insanity is doing the same thing over & over again expecting different results – so even if you train enough to keep your dopamine & serotonin levels high, don’t neglect your feelings on an intimate, almost subconscious level.  Showing the world you feel ok & actually being ok are two completely different things.

Also, if you ever tell someone that you feel sad/empty/upset and they tell you to smile, be positive & to get over it, take a hint from Bronson:

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*The gym is a great place to destress & exercising can increase your dopamine levels but it’s not going to fix the issues inside your mind

 


Drop It Like a Squat…..

Wait.  That’s not how the song goes is it?   I don’t know.  *shrugs*

Anyhoo.  Today’s lesson kids is all about the SQUAT.  SQUUUAAAAAAAAATTT!!!! Oh, dear lord.  Why?   Why are you talking about that most (imo) discussed move in the gym?  Why discuss the elephant in the room that is “The perfect form”

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Just like “The Perfect Form”

I spent a year with Andy, PT extraordinaire & lot of our sessions were focused around squats; he mentioned not taking videos of clients because as soon as you do & post it on-line everyone has an opinion about whether their form is correct or not.  Helpful, you may think?  Yes, it can be from time to time…..the more stringent of moves can definitely benefit from opinions of others & I guess, that from time to time a form check on a squat can be advantageous too – however everyone has an opinion about whether your squat is correct or not.

Unless the person giving you feedback knows your bodily mechanisms – such as femur length, ankle flexibility, any prior injuries & how your hip joint sits into your hip socket, then they’re probably not overly qualified to give you advice.  I don’t mean that you can never ask for a form check, however there are a few things to bear in mind if you so choose to open yourself to the array of feedback from the internet (I have found myself on the receiving end of unwanted feedback, however that’s by the by)

I’m not an expert & I have NO intention of ever telling anyone their form is wrong – if they ask for critique then fine, there’s a set of basics I like to adhere to:

  • Warm up! Warm up! If you can squat with weight, body weight squat a few reps to engage your hips. At bodyweight?  That’s fine, hold onto something or box squat to warm up.
  • Break parallel – if you can’t with a barbell squat, do box squats with a kettlebell (known as goblet squats) to know where parallel is, then move the box & work on getting lower to the ground….not to low though, you don’t want you back to curl too much.
  • Keep your feet FLAT, or if ankle mobility could be an issue, raise your heels.  You don’t need expensive lifting shoes, just some small weight plates with your heels (up to your foot ach, I’d say) keeping your toes FIRMLY on the floor.
  • Flat shoes!  Converse, chucks, Crossfit style….not squishy style running shoes.  They’re too soft for all that weight you’ll squat – if you can’t afford other shoes, then take off the squishy running shoes & squat in your socks.
  • The way I squat isn’t the same as the person in the rack next to me.  Comparing our forms to be a “cookie cutter” one size fits all with squats is outdated, incorrect & potentially, harmful.

A little insight if this is the first post of mine you’re reading – I have degenerating discs in the lower area of my spine (L4 & L5) which can rub nerves through my SI joint causing pain across one or both hips.

When I squat my toes point out & my knees go over my feet – I have long femurs (or at least from what I read online it means they’re long) A lot of people who think they’re attempting to be helpful by telling me things like I need to open my hips more, or lean a little backwards, or whatever critique they want to lay on me when it comes to squats is either, A: Ignored. or B: Retaliated – this person doesn’t know me & I wasn’t asking for their input.  Their “help” is actually extremely out of date & if I wanted my form checking, I’d be asking Andy for a session in the gym.

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This is why no two people will squat the same & why you shouldn’t expect them to.  If you can squat low & keep your knees from tracking over your feet, bravo. Well done.  If you can get “ass to grass” but your knees are over your feet?  Well done to you too.

In conclusion, you do you & don’t ask for multitudes of advice & opinions of others, too much information can be more confusing than helpful. This is why I advocate the use of a PT.  These guys are trained & should be up to date with all the latest sciences to help you prevent injury & become stronger.

This is me at work the other day, after reading a discussion about femur length on a group I wondered if mine tracked out farther than my shoulders (I tend to squat away from mirrors in the gym, so I can “feel” the movement) so I whacked on the self timer & repped out a few BW squats in the kitchen.  My position is what it right for me, it may not be right for you, but the best thing to do is to try. Don’t attempt to fit to the “perfect form” aim for form that is good, form that won’t cause injury.  Keep to the basics, don’t overthink, ask for feedback if you want it, but remember what works for one, may not be right for you.

A day of squats in the gym means it’s a day closer to deadlifts!

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Bonus last year vs this year BW squat

 


The Goal Posts Have Changed….

No, no.  This is not a post about football or anything else that uses goals to punt a ball through.  This is a reflection of goals from this year & moving to 2016 (Dubbed “lean ’16” by Gem)

Back in January I decided to start this blog – not to gain followers or likes or whatever; I started it to keep a progress log for myself.  It was re-reading back through my posts that I noticed a trend in my energy levels & food – had I not had this blog would I have noticed? Probably however I do believe it’d have taken me longer.

This blog was started so that I didn’t “hound” my facebook friends with my gym pursuits, this way people can read it if they want to & don’t have to hide me (Side note – facebook gym updates irritate me…ironic, right?)

So, let’s reflect on what this year has brought me, I was gonna bullet point it but decided to just write it & see what happens…it may still end up as bullet points but we’ll see how this goes.63

So, the blog is a little less than a year old.  In that year I’ve had nearly 4,000 views (or 330 views per month) & 185 likes on various posts.  My most popular blog post has been my documenting of Intermittent Fasting, followed by my Dear You post.

That’s interesting.  Like I said, I started this as a place to keep my fitness pursuits as separate as possible from my facebook feed.  It’s nice to know how many people have viewed my posts & are hopefully finding answers to the questions they searched on Google via my blog.

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giddy as a kid with lots of tiaras.

So, down to brass tax now I’ve written 300 words as an introduction.  Hahaha.  Whoops.

Continue reading


Am I a Butterfly Yet?

Eat, eat, eat, hibernate, pupate & break free…those beautiful wings all flapping about.  Yeahhhhhhhhhhhhh.  Wait, what?

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Peacock Butterfly.  Photo taken by me Aug 2013

Butterflies are awesome.  That’s not what this post is about, but please….enjoy the image.

When you’re ready to continue, I’ll be down here……….

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OH HAI!

Today a fellow xxfitness user asked for progress pictures for inner thighs & I thought I’d oblige.  I’ve attempted to steer clear of the progress images for the last few weeks, so used one from September; which gave a nice 1 year-ish progress timeline.  Now, that might not sound like a huge deal – I’ve shared plenty of progres pictures.  No.  This was different.  This time I used my before picture without the feeling of cringe that usually goes with it.  I will forever quote “That arse will haunt me forever” whenever Andy uses one of my before images.  It was embarrassing to see it & I felt sick to my stomach as I’d denied my “true” size for many years, but it was ok…..cos it was only a dress size up to what I’d been for years previous; or that’s how I rationalised it & that I was only gonna live once & those who eat healthy only live longer cos they’re miserable, so it *feels* longer.

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Castle tries to explain, but realises it’s pointless…..

Ahahhaaaaa!!  I did. I REALLY did rationalise my shit lifestyle on utter garbage.  I’d like to find that other self & give her a slow clap for how awful that information & justification was.

Anyway, before I get off point.

Butterflies!

The biggest I’ve ever been was about a UK18/20.  I couldn’t tell you how much I weighed though, sorry.  I have no idea.  I just remember going to buy trousers after I’d had my son & thought “the extra weight from creating life must be gone by now” It wasn’t. I bought my trousers, defeated but I was sick of maternity gear & cried. I’d become everything I never wanted to be. I wasn’t at breaking point though.  These trouser fit nicely & although the tag size was larger than I’d have liked, I’d been through this baby weight loss before & I won’t have to do much to get back to a 12/14 right? WRONG.  I’d moved house so walking didn’t really occur – pubic transport was the key. My back was still in bits, so when I did walk, it wasn’t far.  I was also 6 years older than when I’d been pregnant before.

It took a long, long time before I hit that “I can no longer continue like this” and for me, it wasn’t my weight but my health. (you all know the story, I’ve gone through it a few times on here)

I knew I wanted to take photos before I started back at the gym. I knew I did.  I tentatively perched my phone on the windowsill & set the self timer. I didn’t show them to anyone.  A month later I took another set of photos; that was now my “starting” image; until I made this blog & stumbled across the image looking for something else.

I hated that photo. Well, photos. As there is a back, front & side views.  I was genuinely mortified.

Here’s a profile montage from when I first started up to a few weeks ago:

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Andy told me the  starting image was a reminder of how far I’ve come, & although I agreed with him; I still hated seeing it. I don’t now. I’m not overly sure how I’ve managed to stop loathing it – also, I know….can we get a moment’s silence for the boobies lost?  *moment*

Yeah, so I stitched a photo together for xxfitness, this is it:

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This.  This is when I realised I no longer hate my befores.  I fucking did that. I did that to myself & I fixed it! I love, love, love that image of the right.  I’m responsible for my body & I moaned and bitched about it for years, not doing anything about it – expecting it to change….it did but not the way I wanted.

The gym is an incredible place.  I have new friends & peers, I have a new found love of food, I have new knowledge & discovered a passion I didn’t know existed.

I’m no longer as angry as I once was. I have more energy & am in less pain.  I once looked like my before & I no longer do.  I don’t have wings, but goddamnit I am a motherfucking butterfly!

 


It’s Been A Year

As you know I am a fan of timehop (I have no shame) and recently, it told me it’s been a year since I started training with Andy.  So, what have I learned over the past 12 months?

(FYI, this blog post was gonna go a different way, but I’ve settled on this route)

OK, so you all know by now the reason behind me training.  If not, it’s in my about section.  Anyway, let’s get on with it;

Progress is not A to B

If the main thing I have learned over the last year is that getting to where you wish to be isn’t as simple as drawing a straight line & walking it.  It’s more like a spirograph pattern; or it has been for me.  I knew it wasn’t going to be the easiest thing I’ve done but I probably wasn’t ready for how many zigs, zags and loop-de-loops I was gonna have.  Some were my own doing, others were pit stops that were not by choice.

  1. I got a pretty large tattoo on my thigh that was two sittings – total time away from the gym: 2 weeks
  2. Fell off my bike, broke my nose – Total time away: erffh, a week then my training dipped when my confidence was shot
  3. Fell of my bike (again) smashed my cheek & eye – Total time away: Honestly, cannot remember.
  4. Tired/Lacking dedication/Pissed off – More times than I’d like to count
  5. PT off – Not often, but I tended to be quite lackadaisical if I knew Andy wasn’t in in the earlier stages
  6. Hospital appointments – Because of my spine, I go to Spinal Clinic every few months & it always tends to be on a training day, then I wasn’t allowed to train after my most recent spinal.

So, if you took out all the time off, I’ve not been training for a year but lets not be pedantic; it is how it is. I’ve stopped beating myself up for the times I’ve not been to the gym.

Food is extremely important

I’ve not really been one for diets, I did keto/Dukan a few years back but the weight I lost whilst doing it came back once I stopped. I’d also not really thought about what I was eating, then started cycling and Andy told me to be more aware on my food intake (I’m not gonna repeat too much, there’s plenty of posts on my blog about food)  it’s still a delicate balancing act, but now I know what I need to eat if I’m feeling a certain way.  Lack of veggies as an example seems to make me incredibly tired.

The media tells us that weight loss can only be achieved with eating “weight watchers” garbage & exercising; what they don’t explain is the more energy you’re expending, the more calories you need – eating too little can be as bad as eating too much & you’ll stagnate.  It really, really is a delicate balance – it took me 9 months & trying a few different things before I found a way of eating that works for me.

I’ve also stopped feeling awful if I’ve had “bad” food, one cookie or yoghurt or whatever isn’t going to make me gain back all the weight loss & I’m human, some days I just want a chunk of rocky road & goddamnit, I’m gonna eat it & it’s gonna taste FUCKING AMAZING!  (on a side note; it’s a mission of mine to somehow make something higher in protein/lower in sugar RR variation)

However, remember: There is no way to outrun a bad diet

My way is not your way

(this was the original point of this post)

There is no hard & fast correct way to train.  The person training for a marathon isn’t going to need to do the same thing as the person training for a physique contest. A lot of cardio is good for some & terrible for others & you are a dick for belittling someone else’s way of training (I will admit, I was a “cardio is for chumps” kind of person a few months ago, but I actually do an hour’s cardio a day, 5 days a week) the most important thing though, is to make sure you do whatever it is you’re doing correctly.

Learn. Learn. Learn!

It’s more than just going to the gym & using the machines, lifting weights, or whatever it is you’re doing.  I like to know why this method is better, or why I shouldn’t do certain things, and the names of the muscles I’m working, not just that feels weird on my shoulders, or whatever.  In the last year I’ve gained a massive amount of experience; I can look after a bike fairly well (ish, no comment!  😛 ) I know what types of food to eat, I can cook! sometimes, really fucking well. I’ve read up about muscle growth, bone formation, learned about correct footwear, posture and so on.  I’m only on the tip of the iceberg too!

Keep going!

If anything, this year has taught me that I am more capable of doing things than I thought. I’ve often thought of myself as broken.  The pain I endured most days was tiring, upsetting and most of all, frustrating.  Yes, I have had epidural injections to help stem the pain but I no longer want surgery (I actually met someone recently who had metal rods in her spine & was wheelchair bound due to the pain she was in, it was extremely humbling to know that I had once begged for similar surgery and the surgeons had decided an epidural was a more viable option for me)

I am. I can. I will.

A year’s progress in back images


Week 1 – 6 of Intermittent Fasting

So, do you guys remember through the past few posts of mine I’ve mentioned a change in my diet?  Yeah.  I’ve been fasting for the past 11 weeks, however my blog post was getting quite long so I decided to break it up.

This is part one

I’ve been looking at changes to my diet, not faddy changes or “Do this for xx weeks & drop x dress size”, no.  Something that is right for me. For life. Probably….hopefully.  I did Dukan a few years ago,but it wasn’t feasible to do something like that long term; even though everything I read about it said that you could – I personally felt that it wasn’t.  I looked in to IIFYM (If It Fits Your Macros) but, still being a n00b to all things macro it sounded epically complicated.  A colleague of mine told me about Lean Gains, so I looked in to it….It also didn’t feel 100% right, but I pursued this path & finally (after discussing it with Andy) settled on Intermittent Fasting.  I chose to eat between 2pm & 10pm – meaning my 7:30am gym sessions would be fasted.

May the fourth.  Day 1 of IF.

I have my BCAA, prepped 4 days worth of food stuffs & Omega 3 supplements.  I’ve read countless articles on-line about it & have sought the advice of Andy, my PT as well as a colleague who has been on an IFplan for some time.

I. AM. READY.

Well, sort of.  I’ve read that IF can whack female hormones out of balance & if you’re completely ravenous you SHOULD eat because that’s your body’s way of alerting you to something being really wrong. (something to do with the instinct to be able to carry life & whathaveyou) also, I’ve decided to learn my macros as I go. I know what they should be, but I don’t have that kind of relationship with food that I instantly know whether I need more protein or more carbs, etc.

I got a little peckish around 11am, but didn’t give in. I got myself a huge cup of water & chugged those til it got to 2pm…..the start of my eating window!!  I easily blasted through 1,000 calories at lunch & felt quite, quite stuffed.  Returned home after work & ate some Greek yoghurt with nuts/seeds/oats and had my dinner an hour later.

I’m below my calorie intake for the day, but not by much.  I could quite easily only eat 1,000 calories in a day before, so being at 2,000+ today is a pretty big deal.  I still feel full.

Measurements:

  • Underbust: 29
  • Waist 32.5
  • high hip 37
  • hip 41
  • thigh 20.5
  • calf 15
  • bicep 10.5

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Day 2 – quick update.  Still felt full when I went to bed, woke up & wasn’t hungry.  However, slept longer than I’d have liked to. Not sure if I was too tired or whether it was a weird side effect of LG.

Day 6 -weighed myself in the gym yesterday, showing a 3kg (6lb) loss.

Week 2:

Hunger still kicking in at around the 11:30am, however most days I have stayed strong – only nibbling on a smidge of protein if I felt like my stomach was gonna eat itself.

I’ve not used My Fitness Pal this week to track macros, I’ve not used anything & I know I need to rectify this.  MFP has been too inaccurate due to needing different levels of calories on training and non-training days.

I did go to the gym one morning without previously having BCAA’s – which I will never do again!  I had to admit defeat and stop training because everything just felt too heavy.

Eating seems to be falling in to a slight pattern:

Training:

2pm Breakfast

4pm Lunch

6:30pm Snack

8pm Dinner

Non Training:

2pm: Lunch

5pm: Snack

7pm: Dinner

Week 3:

My hunger pangs have gradually started to take longer to appear, ranging to mostly after 12pm now.  Tiredness subsiding & training getting back to normal in the gym.

ended up ravenous one morning, so ate when I woke & then didn’t touch food for about 9 hours.

Week 4:

Towards the end of the week I’ve started to get tired again, I’ve not tracked my macros this week (oops) which I know I should have, however I know the tiredness is due to not eating properly, so from tomorrow (start of week 5) I’ll be on more structure (hopefully)

Week 5:

The weeks seem to be flying though. This week – tracking macros a little better than I have been, I’ve lost about 10lb since I started too!  Strength training is starting to normalise as well – not back up to weights on a few moves but not as bad as it has been, sought advice from a different PT as I wondered if it was psychosomatic but he said it’s most likely to be the lack of calories on a morning; which I guess makes sense.

Week 6:

Macro counting religiously didn’t last long, I still check it from time to time, but I tend to focus on what I’m eating – I weigh my foods out when portioning for work & ensure to include good carbs in every meal.

Weight training is/was getting back to normal – I seem to be balancing out now my body is getting used to training fasted….mostly.  i have a new programme as well.  This week has not been good for training though, I’ve not had as much training time as I’d have liked, but it’s almost a new week!

*****

I told a few people what I was doing & I got some really, really mixed reactions.  Some were supportive but a lot were confused as to why I was doing it.  I don’t need to justify my eating habits to anyone, & I definitely do not need the opinions of others thrust down my throat about why I shouldn’t do it, cos “I don’t need to lose weight” it’s not about weight loss & it never has been.  I struggled to get up early enough to eat a decent breakfast prior to going to the gym on a morning.  This way I can grab an extra half hour’s sleep, drink my BCAA while I cycle & then drink my bodyweight in coffee/water until my feeding window.

The science behind IF is just:

 Fasting can accelerate fat loss by creating a favourable metabolic environment for the mobilisation and burning of fatty acids. Such environment is characterised by lower insulin (the “storage” hormone) and higher growth hormone levels. In addition, exercising in a fasted state can further enhance the fat-burning effect.  A favourable metabolic environment means you have the potential to burn fat. The degree to which you actually do depends on a number of factors, including your body’s ability to run on fat rather that “sugar” (or glucose, the preferred source of energy).

**Weeks 7-12 will be published in early August, due to having minor spinal surgery next week.**

A mild image spam for you with special thanks to Andy for the deadlift pic (taken between May 5th & end of June)

*I’m aware most images are of my back – however, that’s been my main focus for strength, so shut up!*

If you would like to know more about IF,  http://www.precisionnutrition.com/intermittent-fasting is a great start