HEALTH UPDATE – Thu 24/11/16
KEY POINTS:
- 100 Day Challenge finished Wed 9th Nov
- Eased off during last couple of weeks.
- No injuries this time but left myself tired near end of Challenge and missed final 3 sessions.
- Study more about over-training and check that I am not pushing myself too much.
- No morning glass of Lemon Water or Avocado/Eggs/Tuna breakfast
- Consuming Coffee, Sugar, Soft Drinks, Bread, Chocolate. Nutrition not strict during off period or during travelling
- Retaining water and losing muscle tone and strength. Not too worried. Can recover in 2-4 weeks.
- Warm Up Challenge. Thu 1st Dec – Fr 16th Dec. Reintroduce Nutrition/Exercise to maintain health
- Next 100 Day Challenge. Mon 9th Jan 2017 – Tue 18th Apr 2017
- Change to Exercise Plan in 2017. 3 Days Weights / 3 Days Cardio
- Introduce YOGA/Pilates for Flexibility
During my last 100 day Challenge that I finished on the 9th Nov 2016, I was making good progress regarding my health and fitness challenge but during the last few days of the Challenge, I took it a little bit easier because I think I tired myself out near the end of it (again) but I still did well overall – I didn’t injure myself this time!
As I was nearing the end of the Challenge I became aware that I wasn’t going to hit my target so I started to ease up a little bit on strictness of my nutrition and my exercise. I started drinking coffee again and having chocolate and bread and a few other things
On Monday 14th Nov I went away to Marrakech for 4 days and I allowed myself to eat what I liked within reason and the same thing happened in Sofia Bulgaria when I went there from Saturday 19th Nov to Tue 22nd Nov. I find it more difficult to maintain a strict nutrition plan when travelling. This is something I will need to look into if i travel during my challenge period.
I’m back in Nottingham now and I’m still allowing myself a little bit of flexibility regarding my diet and nutrition. There is no morning glass of lemon water. .There is no morning breakfast of avocado eggs and tuna and I’m not strict during the day regarding my meal plans
I am still drinking coffee a little bit and have been using sugar again. I also have been having soft drinks and even had an energy drink when I drove back from Birmingham Airport to keep my energy up. I’m going to be cutting back on everything again soon but I’m not going to be overly too strict on my diet and nutrition at the moment as I’m currently on a break until the 1st of Dec when the the next Warm-Up Challenge starts.
From 1st Dec to 16th Dec, I will re introduce my previous nutrition plan for a couple of weeks and then I will ease off again over the Christmas period and then start up again on the 9th Jan when my next 100 Day Challenge starts.
When I went to a way to Australia for 2 weeks in July, I put on 7lbs but when I got back and he took me to three weeks to readjust and get that back down again so even if I have a relatively easy month and not overindulge it should only take me between two to four weeks to get back to where I was at the end of this last challenge.
The other thing I noticed is that at the end of the Challenge, I left myself a little bit weak and having this time off seems so allowed my body to recover a little bit and I actually feel like that when I do go back to the gym I’ll be able to perform better than when I was constantly training 6 times a week.
When I do start training again, I’m not going to do 6 days of weight training, I’m going to change it where I do alternating cardio and weight training so I’ll do weights one day cardio next day then weights then cardio then weights then cardio.
I’m going to split the week over 3 weight training sessions where I am training Back/Biceps on Monday, Legs/Shoulders on Wednesday and Chest/Triceps on Friday. I am still unsure what I am going to do on Cardio Days.
I also need to introduce some flexibility training and am looking at joining in with a friend of mine who does YOGA. This bit is very important. It is no good toning up the body and having little or no flexibility.