I am very pleased with my progress so far this year. With all the pre-Christmas indulgences -- cocktail parties, boozy lunches, boozier barbecues and a lot of skipped training sessions -- my weight jumped from 96 kg to 98 kg and my fitness waned noticeably. On Boxing day I put all that behind me and got serious. One month later and I am down to 92.5 kg (that's over 5kg shed in 4 weeks) and feeling much fitter. The plan (described below) is working well:
5:2 dietAs previously posted, I have commenced a 5:2 diet. This means that I fast twice per week. On those days I eat less than 600 calories. My 'breakfast' consists of perhaps a boiled egg, or a punnet of strawberries; 'lunch' is a few sticks of celery and a carrot or two or a tomato, and 'dinner' is a delicious miso soup. The fasting days are much easier than I thought they would be. As long as I graze on some celery or carrots during the day I do not feel famished. I am even doing weights training on these days.
On my five feed days I am allowed to eat anything I want to. I have had no problem at all achieving this. In fact I even managed to knock over a couple of amazing Argentinean feasts at Porteno's, my favourite casual restaurant at the moment. But usually I do not overeat on feed days. I have noticed that my satiation point is much lower and I feel full with significantly smaller portions. I also feel naturally attracted to healthy foods, and inversely repulsed by junk. Even the sight or smell of pizza or chips is a visceral turn-off, which certainly wasn't the case before commencing this diet. It is as if my body is becoming sympathetically attuned to healthier food -- a very pleasing and unexpected outcome.
Variety of low intensity exercise every couple of daysMost of my training is low intensity training in order to build up my aerobic base (which I wrote about previously). I mix the training up so I'm not always running. This gives my leg muscles time to recover (muscles only grow during the recovery period) and should develop my body more evenly. It also injects pleasant variety into my regime. So as well as running I am ocean swimming and doing the occasional cardio workout at the gym.
Strength training at least twice per weekThe theory is that the stronger my muscles are the easier work, including running, will be. So twice a week (soon to increase to three times per week) I go to the gym and push heavy weights around: squats, bench presses, shoulder presses, dead lifts & power cleans plus some chin ups or dips if I'm feeing particularly energetic. If I was purely focussing on the marathon I would just do leg work but I want all-round physical development; plus I'm toying with the idea of triathlons and iron man events in 2014. I'll explain my strength training methodology in a future post.
Active recovery on off-daysOn days that I feel in any way fatigued I skip a training session. This is not being a wimp, it is being sensible. If the body can't recover properly it will get sick. I know this only too well. For about two years prior to undertaking this project I fluctuated between high-intensity exercise periods and the sick bed. I'd hit the gym or boxing class (real boxing that is) four times a week for a month or two then be wiped out by a cold or muscle injury for three months, and then repeat the cycle. So now if I am feeling a bit tired or fatigued then I do some very light exercise such as gardening or walking the dog. I also sail once per week which is like forced active recovery.
In conclusion, the plan is working very well so far. I am feeling fit and healthy, my strength is increasing and body fat is melting away. Next month is really a continuation and refinement of this plan. My complete training log is on DailyMile.
Sponsorship of my quest via a small donation to Amnesty is most welcome and can be made here.