Wednesday, June 11, 2008

Warp Speed Fat Loss - Days 23 through 28!

"Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light." - Matthew 11:28-30

I must once again apologize for not making consistent updates to my blog about the Warp Speed Fat Loss program. I've been so busy and have had such limited time that I haven't even had a few moments to update my blog for the last week.

I do have a confession to make. I have not trained since last Monday, June 2 (Day 22). As I mentioned in my last blog post, I did my best to stay healthy while traveling to and from the Perform Better Seminar in Rhode Island. Unfortunately, I became very ill after returning home and was sick, sore and too tired to train.

Not only that, but I was swamped at work and at home the entire week. I had a ton of work to catch up on during the week and had a few late nights at work as well as several late nights at home trying to organize some things around the house and catch up on a few chores and projects. I was lucky if I had 5-6 hours of sleep each night for the entire week. I finally had about 8 hours of sleep this past weekend (the end of the program).

However, although I wasn't able to train from Tuesday - Saturday, I still followed the Warp Speed Fat Loss meal plans. Ironically, I lost three pounds during that time period from following the diet only. Prior to this, I had only lost two pounds. That means a total weight loss of five pounds in 28 days on Warp Speed Fat Loss.

Now, that may not seem like much, but you have to remember that I was already fairly lean when I began the program (13-14%), and I have gotten quite a bit leaner while only losing a total of five pounds. This means that I actually gained muscle and lost fat at the same time.

Stacey had reached her lowest weight of 151lbs (a 5-6lb loss) at the end of the third week. However, because I was sick and didn't train during the last week, she took the week off from training. She continued to follow the meal plans during the week, but she did veer from the plan a few times. She ended up gaining back two pounds and ended up at 153lbs (still lower than her starting weight of 157lbs at the beginning of the program).

I have mentioned some of the training-related variety issues that we faced while following the Warp Speed Fat Loss plan in previous blogs, and I will talk about that more in my next blog along with some specific ideas and feedback that I believe to be crucial to the success of the plan.

Not only that, but I recently found out from Mike Roussell that we were not included in the Member's-only section of the site and never received many of the additional email updates and add-ons to the program. This has been fixed, and I just received access to the files as of yesterday!

There are several additional files that would have been helpful to have prior to beginning the program. At least I can go back and read the materials and watch the movie files and listen to the audio files and see if we were on track or missed something along the way that could have accelerated our progress.

Although we are technically finished with the 28-day program, we have decided to continue using the meal plans, but we have switched over to Alwyn Cosgrove's Afterburn 2 program. This is the program I had begun using prior to Warp Speed Fat Loss. It's also very similar in many ways as it utilizes circuits, intervals and a variety of rep ranges throughout the training program.

What I like about Afterburn 2 is that the training is 3-5 days per week (depending on the phase) rather than six days and it uses undulating periodization for the set/rep scheme throughout the same training week.

Also, as I mentioned before, our only true method of interval training is sprinting outside or the use of bodyweight or kettlebell circuits since we don't have access to cardio machines. With Afterburn 2, intervals are performed twice per week and the Tabata method is performed 1-2 times per week. There is also no steady-state cardio on this particular plan. I think this will help us since we have limited access to cardio equipment and will not have the constant pounding of sprinting or jogging aggravating our knees, shins, ankles and feet.

In the current phase, we'll be training three days per week with everything being performed in the same training day. So it looks like this:

Workout A & B (Alternate each workout throughout the week)
Week 1:
Mon - Workout A
Wed - Workout B
Fri - Workout A

Week 2:
Mon - Workout B
Wed - Workout A
Fri - Workout B

Repeat for Week 3 and 4

A) Barbell Complex 5x4 (different complex for Workout A and B)

B1 - B4) Weight Circuits (different exercises and sets/reps each training day)

C) Ab exercise 2-3 sets of 10 reps

D) Finisher x1-2 sets

Cardio A (intervals - 1:1.5 work to rest ratio for 8-10 sets) or Cardio B (Tabata method)

Although there are many similarities to Warp Speed Fat Loss, it is missing the steady-state cardio and uses different frequency and intensity for the interval training. But Afterburn 2 does add the barbell complexes and finishers. In the end, it basically comes down to the same thing: A lot of hard work that creates a huge metabolic disturbance in the body thus raising metabolism and EPOC while burning a lot of calories!

This should definitely help us continue to achieve our fat loss goals while not having to train as often as we did during Warp Speed Fat Loss. Because of our schedule, we can use a few extra days off during the week to rest and also take care of other chores, projects, volunteer activities, etc.

Since we are still following the meal plans and adjusting as needed, we should continue to burn fat and get good results! Also, I will post more about the Warp Speed Fat Loss program in my next blog and possibly a few more. Overall, I highly recommend this program. Although we didn't completely finish the 28 days as written, we did have great success with the program beyond just the fat loss (I'll talk more about that later).

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