Warp Speed Fat Loss - Days 11 and 12 of 28!

"Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit." - 3 John 1:2

I have to admit that Stacey and I are very happy with the meals in the Warp Speed Fat Loss program. They offer plenty of variety, and they taste good. Mike Roussell did a great job planning the meals for this program. Stacey is a harsh critic of protein shakes and "healthy" meals, but she has been very happy with everything.

Some of the breakfast, lunch and dinners are truly delicious. The good thing is that although there are suggestions on seasoning some of the meals, you are given the opportunity to use whatever spices you prefer. It also helps that Stacey can cook well and adds flavor to the meals using the right ingredients.

I've really enjoyed the various snacks including some of the shake recipes and my new favorite snack is the undeviled egg. All you do is take a hard boiled egg, cut it in half lengthwise and then spread a little hummus over the middle where the yolk is located. To me, this is one of the best tasting snacks I've had! And unlike a real deviled egg, it's not loaded with mayonnaise or other bad ingredients.

As for day 11 (Thurs.), we seemed to do okay despite the fact that we made Day 10 (Wed.) our no-carb day since I had a work-related event that night and was unable to train. The only "bad" thing about doing this was the fact that Thursday's training was a tough weight session and not having any carbs the day before left us a little lower on energy. It was also hot and very humid on Thursday. Despite that, I was able to increase my weights and/or reps on almost all the exercises.

Our strength exercises included an incline dumbbell bench press superset with a three-point dumbbell row. I didn't increase the weight over the previous week, but I did manage to get more reps. A nice improvement.

I decided to increase the intensity quite a bit when we performed Circuit A of the routine. This is the circuit where we alternate the pushup/jackknife combo with the reverse lunge/cable row combo.

Previously, I used bodyweight-only for the pushup/jackknife combo. This time, I put on my Xvest loaded with 20lbs. That increased the intensity tremendously! I also continued to wear the Xvest when I performed the reverse lunge/cable row combo. I had increased the weight on the exercise by five pounds over the previous week, but wearing the Xvest on top of that took the exercise to a whole new level! I was dripping in sweat and really had to push myself to complete all sets of six reps on both combo movements within the 10-minute time frame.

I didn't wear the Xvest on the second circuit of exercises (squat/push press combo and lat pulldown), but I did increase the weight on all exercises. Once we finished Circuit B, we performed our intervals using a barbell complex. It was brutal! But we finished in just under 60 minutes and felt good when it was over.

Today's meals have gone great. The breakfast was delicious and really kept me satisfied all morning until lunch. Our training for tonight includes intervals and steady-state cardio. I'm actually looking forward to it because my hamstrings finally feel rested and not as sore as they had been the last several days. We should be able to push the intensity higher again today and start seeing more improvements.

Speaking of improvements, Stacey is down to 152lbs. This is the lightest she has weighed in a long, long time! Even though it's only a 5-6 pound loss in 12 days on the program, she is also seeing a lot of changes in how her clothes fit and how she looks in the mirror. That is definitely keeping her motivated to continue with the program.

I'm very proud of her for doing this. She has stuck to the meal plans and the training despite our crazy schedules and all the stress we've had lately. She is really enjoying the training and the meal plans. I'm hoping that she will begin dropping more weight during the last two weeks now that her body is adjusting. If she doesn't lose 15-20lbs at the end of the 28 days, she plans on continuing the program for another two weeks. After that, she will re-evaluate what to do next (2 more weeks on Warp Speed Fat Loss, or something else to get her to her goals).

My 12-Week Fat Loss and Conditioning Training Phase...

"Brothers, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize." - Philippians 3:13-14

When it comes to fat loss and conditioning, you have to learn to push past the pain and discomfort and the mental blocks and keep striving toward the end result. As I've said before, it's simple, but not easy. It takes focus, drive, determination, discipline and simple, hard work.

As Dan John (a strength coach in Utah) has said before:

"Fat loss is an all-out war. Give it 28 days, only 28 days. Attack it with all you have. It is not a lifestyle choice... it's a battle. Lose fat, and then get back into moderation. There's another one for you: moderation. Revelations says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."

I started my next 12-week training phase on Sunday with some interval training. I performed a five-minute warm-up with some bodyweight exercises and then proceeded to run my intervals. It was tough, but it felt good. Sprints done with a 1:2 work-to-rest ratio are no joke (1 minute sprint and two minutes of a light "jog" before repeating for 6-8 sets). I finished with another five-minute bodyweight circuit as my cool down. The total workout took just under 30 minutes.

Today was my weight training day, and it was brutal! It consisted of complexes followed by a four-exercise circuit using fairly heavy weights and moderate reps targeting the whole body. The training session ended with some ab work.

The rest periods were short, and the exercises were difficult. The entire workout from beginning to end took just under an hour. It felt good and let me know that the next several weeks will not be easy, but the sessions will be effective. Not only will I take my conditioning to a whole new level, but I'll be shredded in no time.

Tuesday is considered an "off" day, but this is typically the day me and some friends go for a bike ride and climb the rope and perform a few other exercises. We'll see how this day goes and if it causes any problems with my current training program soon enough.

Wednesday will be another weight workout similar to today (with different exercises, sets/reps) and Thursday will be a short, but intense conditioning workout. I'll talk more about this later this week. Friday will be the last weight training workout for the week using the same exercises as today, but different set and reps. Saturday is an off day.

I'll let you know more about this "secret" training program in the next few days! Stay tuned!

More on Interval Training for Fat Loss

"The name of the Lord is a strong fortress; the godly run to him and are safe." - Proverbs 18:10

Here's a good article in the Los Angeles Times about interval training for fat loss. You can read the article HERE.

Remember that interval training can be performed using a variety of methods including sprinting, weight training, bodyweight circuits, complexes, Tabata's and hybrid circuits and through the use of many "cardio" machines such as the elliptical, bike, stairmaster, etc.

Interval training is one of the best methods for fat loss. Is it easy? No. Is it simple? Yes.

Simple, hard work will get you to your goals. Are you willing to push yourself through the discomfort to experience the rewards?

At Christian Athlete Fitness Training, we utilize training programs that include a variety of interval training methods (metabolic conditioning) to assist with fat loss and also increase fitness levels and provide overall cardiovascular benefits.

Strength & Conditioning Attributes and Benchmarks

"God arms me with strength,and he makes my way perfect."

- Psalm 18:32

At Christian Athlete Fitness Training's private garage gym, I work to develop four primary physical attributes in my training:

1) Raw Strength
2) Metabolic Conditioning (Sprint/Interval Cardio)
3) Muscle Endurance
4) Explosive Power

When I utilize a training program, I like to hit each of these throughout the week by combining two or more attributes in a single workout through the use of supersets, hybrids and complexes. This may sound scientific, but it really isn't.

Mostly it's common sense. The majority of the people I train workout 2-3 times per week, and at a minimum, I work to ensure that each person gets at least two strength workouts per week combined with at least one of the other attributes each training session. I believe strength is number one, and the best thing I can do for anyone is to make them stronger. After strength, the other three attributes are important, and they all need to be trained for overall conditioning, fat loss and health.

As far as strength measurements are concerned, here are the strength benchmarks I'd like myself and the more advanced athletes I train to attain (these don't necessarily apply to those who come to me strictly for fat loss or just to get in shape):

Male Basic Strength Standards:
2.0x bodyweight deadlift
1.25 - 1.5x bodyweight bench press and front squat
1x bodyweight standing overhead press and power clean
.75x bodyweight power snatch
12-15x bodyweight strict chin-ups
20x bodyweight strict dips

Female Basic Strength Standards:
1.25 - 1.5x bodyweight deadlift
1x bodyweight bench press and front squat
.60 - .75x bodyweight standing overhead press and power clean
.50 - .65x bodyweight power snatch
5x strict chin-ups
5x strict dips

You'll note that these benchmarks are not assigned absolute poundages. They are based on bodyweight. Mark Twight of Gym Jones points out that there is a difference between absolute strength and relative strength. He argues that relative strength - or how strong you are compared to your bodyweight - is a much more important measure.

From my own experience, I believe the above strength benchmarks are possible without adding a lot of mass (unless that is your goal - mainly through nutritional changes). This is a huge concern for women and those who may compete in sporting events that require weight classes. Personally, I am fairly close to reaching all those benchmarks and more, and weigh just 150 pounds - my natural weight at 5'4". I believe that extra weightroom strength will transfer to better all-around performances in other sporting activities and daily tasks.

I continue to monitor my own performance improvements in certain workouts in addition to increasing strength. My current weight is slightly less than last year, but I've become leaner, stronger and a lot more fit.

The best thing I can do for myself and the people I train is to make them stronger. Strength, especially strong legs, is the basis of everything functional and athletic in nature.

*Special thanks to Rob Shaul of Mountain Athlete for the information he has provided on his web site that has helped me refine my own training ideas and benchmarks.