So April the 1st has been and gone which alongside some funny April Fools jokes also signifies that the first three months of the year are done and dusted.
Three months is a long time and the results you have or haven’t got from the body should provide enough information to improve your success for the next three months period taking us up to July the 1st.
What level of results did you get in the first three months of the year???
There are only so many possible outcomes, which include –
- Didn’t really do anything to help my or improve my body
If you didn’t have any plans to do anything then it suggests you view other aspects of your life with higher priority than your health and body. While you can argue all day whether one thing is more important than another in life the reality is when you are in good shape and health you will be better at any other goal in your life. You will also be happier. This means you work better, work more efficiently, are a better parent, partner, friend and can think more clearly. There is only upside to having the body in great shape.
- Didn’t make any progress –
If things stayed the same (or got worse) then it shows you have not yet got the formula to get results. While there are a host of factors affecting this, see my book change your thinking, change your shape, the blocks are normally fairly obvious. The solutions though may need to be creative. Most people try the same thing over and over then wonder why their results never change. If 3 months have produced no results then your base plan is wrong. You cannot follow it, forget your excuses, 3 months is plenty of time to make things happen even with the events of life. You need to try a new method, ideally focusing on your biggest block, whatever your main issue there is a solution out there, maybe you need to learn more about an new area but any problem can be resolved.
- Made some progress –
Going forwards you should take the positives of the results you obtained while analysing the problem areas. A combination of the above and below analysis should allow you to improve efforts. It is about identifying what key tasks are responsible for producing results and finding ways to do them more.
- Made great progress and got great result
The key here is patience….there is a temptation when progressing to change the plan or there is a gradual softening of the behaviours. People mistake this as thinking it is harder to get results as you go forwards. It is the same physiologically but you must remain consistent and look for more subtle markers of progress as the less body fat you have the less pronounced the changes shall be week to week. Identify the key behaviours that have allowed this success to happen and then ensure you continue to do more of these!
- Transition Plan
It is important to remember if you have got great results through any particular method that it does not necessarily mean you have developed the mind set for long term results. This is especially true the more extreme or regimented the plan you used, e.g. shakes etc. This doesn’t make it bad to do such a protocol but it is important to understand once you have achieved the result you want you may need to learn a whole new set of skills to be able to maintain them. It doesn’t mean it is more difficult to maintain the results, simply you need different skills to eat balanced and moderately long term than following a shorter term protocol.
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First Three Month Summary (46 / 90 Days Measured) –
A great first three months of the year with the Christmas fat soon removed and then I have steadily gained muscle without the body fat levels rising. On April 1st, I was about the same body fat as early January. Exercise has been epic and consistent, 104 sessions in 3 months……just need to continue progress going forwards.
Diet – Protein – 228g, Carbs – 330g, fat – 64g, calories – 2809, P:32 % C :47% F: 21%
Exercise – 104 Weights sessions, 4 aerobic sessions and 31 off days
Weight – 73.4kg average Body fat – 42mm* average, high – 48mm, low 39mm
Supplements – Protein shake (max 40g per day), creatine (10g-30g) and BCAA (8-10g), gelatine,***
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March 27th – April 1st(4/6 days measured)
A tough few days of training with week cumulative fatigue of tough sessions and long dog walks taking their toll. But the body will soon adapt and just one more week before a few rest days. Food has been right on it.
Diet – Protein – 250g, Carbs – 361g, fat – 63g, calories – 3008, P:33 % C :48% F: 19%
Exercise – 10 Weights sessions and 1 off day
Weight – 74.2kg Body fat – 41mm* Activity Measure – 16.6 km / Day**
Supplements – Protein shake (max 40g per day), creatine (10g-30g) and BCAA (8-10g)
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*This is my own 10 point self measurement system, it does not correlate to body fat scores. At a guess 40mm – 8%, 50mm – 9.5%, 60mm – 11%, 70mm – 12.5%. I do not take it everyday if looking to gain muscle or maintain as it puts me off wanting to eat more. If on fat loss phase I take it daily. Like any body fat measurement system, as you get to low body fat levels the number become less accurate or reliable.
**Measured using Fit Bit Flex wrist band. Add me as a friend – Ben on fit-bit.com
*** Supplement use was not consistent everyday.
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Kensington – For Personal Training London please contact me. I am available for sessions in homes, private gyms or parks across London. Ben Wilson – London Personal Trainer