The FAT BURN Blog

Today is Week 14 since the start of my fat loss journey.

I did not get a chance to report on Week 12 as it fell on Boxing Day and I was taking some time out with the family.

When I began my journey I was at 122kg and in a desperate position health wise. I was out of control, lacking in direction, depressed with zero focus on my health.

Today just 14 weeks later I am at 112.9kg on scale weight. I have lost 9.1 kg (appx 20 pounds) of scale weight and probably closer to 13 or 14 kg of actual body fat. I have added appx 4 or 5 kg of muscle in this time.

More importantly though I have more energy, have a new direction in life with new goals, have moved out of the danger zone health wise, feeling a lot better about myself and life, and my health is now a far higher priority.

Here is the video of my progress:

After watching the video please visit You Tube and rate the video and leave your comments there. The direct link for this video at You Tube is:

http://au.youtube.com/watch?v=P4SuoptziEY

More updates coming soon!

Well Day 10 is here the day I go on Christmas holidays. Hard to believe the first 10 days have flown by so fast.

I am not entirely happy with my results for the first 10 Days. I think my little experiment with no carbs for 4 days backfired so I can cross that off the list of things to try to stimulate your metabolism. I guess it is a learn by doing process.

Here are my stats:

Start

Bodyweight 116.1kg
Bodyfat % 31.3%

Lean Bodyweight 79.8kg
Fat Bodyweight 36.3kg

Day 10

Bodyweight 115.05
Bodyfat % 31.3%

Lean Bodyweight 79.35
Fat Bodyweight 36.15

So whilst I have lost a small amount of weight it is probably all muslce (or water due to no carbs being quite dehydrating)

For the next 10 day period while I am on holidays I will eat sensibly both carbs and proteins with good fats. I wont be doing any exercise for at least 7 days to give my body a rest.

So by Day 20 of the challenge I am not expecting much change from the start really. This will then give me the remaining 80 Days to create massive change.

Here are my pics for today. Enjoy your Christmas break.

Well it is week 10 … just two weeks to go before Christmas. I am taking a break from training from the 22nd December for at least 5 days to give my body a chance to fully recover.

I am happy with my progress to date over the 10 week period. In the last few weeks my results have slowed up a little which I guess is to be expected. It is certainly very difficult to replicate the sort of results I had in the first 6 weeks over the long term.

I am also about to embark on a 100 day mission where I will be taking photos on a daily basis and posting them here to this blog in order to keep myself fully accountable to the process. I am joining with Adam Waters & the other group shredders over at the Real Time Physique blog. This will be an exciting time and get me fully focused.

Here are my Week 10 pictures:

As I said, my progress in the last few weeks has stalled a little.

Here are some comparison pics from Weeks 8, 9 and 10:

and …

I like this back comparison the best as you can see some improvements in the last few weeks so I am pleased with that.

I will post more details of the 100 day group shred challenge soon.

This is week 9’s training progress report.

I have eased off a little bit on my training in week 9. I am currently renovating a house with my wife. We are working on the renovations Friday afternoons through to Sunday nights. So I have been getting a fair bit of extra physical work over the last few weeks.

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Well here are my Week 9 Pictures.

I have shown some improvement (especially from back view) over the Week 8 Pictures.

My bodyweight has dropped quite a bit in the last week or so.

One of the things I have changed is to add in 6 to 9 grams of Fish Oil per day after reading Tom Venutos report. If you have not read it then it was worth the read. The report actually left me in two minds on whether or not I should try fish oil, but in end I decided to give it a try and find out for myself.

As well as having been found beneficial for a whole host of ailments recent studies are showing some benefits in assisting the process of fat burning.

Since I started taking them my body weight has dropped by about 2kg (in just a few weeks). Now I am not saying it is a direct link, obviously I am doing a lot of other things right as well, but it may be worth trying for you.

Incidently the weight I have dropped appears to be mostly body fat. I am fairly sure I have not lost any lean muslce tissue as I continue to progress my weights up on most exercises week by week.

So here are my pics. I am looking forward to Week 10 … then I can compare the Week 6, 8 and 10 pics together.

And the Front & Back view:

I can see definite improvement in the back as I am starting to get more of a V shape in my upper back. Once my love handles and gut goes I should have a good V shape.

Here is my training program from the last week. This is the end of my second week of just training each muscle group once a week. It is certainly aiding my recovery and I will continue this routine up to Christmas when I will take a short break.

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Here are pictures from Week 8:

I have also decided to take front and back pictures from now on. Here are the first of them from Week 8:

Well week 8 is here. Wow hasn’t the last 8 weeks flown by.

Pleased with my results so far and feel really confident that I can do even better over the next 8 weeks.

Here is where I am up to:

Body Weight 116.8kg 122kg (Start)
Body Fat % 33.7% 38.3%
Waist 46.5″ 52″

Overall my training is going well. I have a slight shoulder injury in my left shoulder which is slowing me up a little. Otherwise I am generally getting stronger in most exercises, and definitely getting great cariovascular fitness.

My nutrition is still needing some work especially when it comes to the right carb intake for me. The last few days I think my calories and carbs have been a little low and so today I felt very weak at the gym. Apart from this things are going well and I am generally compliant at around 85%.

Please rate this video and leave your comments at You Tube by going here now:

http://au.youtube.com/watch?v=NTVOSzqzmIE

Well I have decided to add to the Fat Burn Blog my weekly training progress reports. This way you will be able to see what type of training I am doing to build lean muscle whilst burning off the fat.

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Well its week 7 and what a week it has been. My wife and I took possesion of a new property in Geelong (about an hour and half from where we live) which we are going to renovate.

We are also in the process of renovating our house, and shopping for a new car … as well as just trying to live life

So it has been a hectic week to say the least.

I have managed to keep up my training and eating plans though this week and still seeing good results. I am feeling a little tired and as a result I am changing my exercise routine to suit.

One of the challenges I have had is finding an accurate way to measure my body fat %. This is imporant to know so that you can determine your lean body weight as opposed to the fat you carry on your body.

By knowing your lean bodyweight you can then talior a proper nutrition plan to suit your body and assist you in burning the fat.

So far I have tried body fat scales. These send an electric pulse through your body to calculate your body fat %. The problem with these scales is that they can give big variances in your body fat % depending on your hydration levels.

If you are cycling your carbs from low days to high then your hydration levels will be affected as a result … so you can not rely on body fat scales to accurately measure your body fat %.

The other measure I have tried is the Accumeasure body fat calipers. These measure your skin folds at different levels on the body. These are the best way to measure body fat % once you are under say 25% body fat, but tend to be inaccurate the higher above 25% you are.

So for those of us in the 30% plus range of body fat it can be a challenge to accurately measure body fat %.

I have however found another tool which uses body measurements and a rather complex formula called the Navy Formula. This is probably the most reliable way to measure your body fat %.

I will do a video on this for you soon so you can see how this works.

After using this method to calculate my body fat % I came out at 33.3% body fat.

This is a good result for me as I started my fat loss journey at above 38.8%.

This means I have lost about 5% body fat in 7 weeks … a great result that I am very happy about.

Over the last 7 weeks I have also been building quite a bit of lean muscle at the same time as burning off the fat. This is really important to boost your metabolism. I will tell you more about this in another post.