I have been reading a lot about the benefits of forming habits to loose weight and be fit for life, so I thought I would document my daily routine. I am on about week 2 of this plan so I need another 2 weeks to really make this a life habit. This is working so far as my excited by life level is increasing and I am losing weight.
Summary
- The tough part. Don’t eat a big dinner (eat just one scoop of whey powder).
This is Liz Hurley’s big secret and how she is able to loose weight so fast whenever she wants to. If you eat carbohydrates at night it’s going to turn to fat since you obviously won’t be burning it while sleeping. Of course this regiment needs to be broken if you need to eat out. On weekends relax and eat what you like, enjoy life with the family and friends. - Avoid large intakes of carbohydrates.
Vegetables and fruit are fine. Stay away from the rice, pasta, bread and potatoes. Lets face it mankind has only been agrarian for last few thousands years or so, before that we were basically hunters and gatherers, our guts have not evolved for such high intakes of carbohydrates. Diabetes, heart disease, obesity are modern age diseases are a direct result of eating far more carbohydrate than our bodies can use. - Build muscle to loose weight.
For some people in their 40s (including myself) just doing cardio will not get you anywhere. You need to build muscle to burn that stubborn gut fat.
If you can’t afford or are embarrassed to go to the gym do Matt Fury’s combat conditioning core exercises as a replacement every day.
The “Excited By Life Fitness Plan”
WARNING: Always ask the gym instructor for tips on any weights exercise you are doing. Make sure you do it correctly with correct form. Never start too heavy on weights get the technique correct first.
Morning
Eat an Orange or punnet of blue berries as soon as get out of bed. This is my big energy secret.
“Work Day Kick Start” 9:00 am
1 long black coffee – This is basically a double shot straight up. It’s cheaper and takes less time to make than a normal coffee — more bang for buck. There is a lot of debate on the benefits of coffee, but there are too many benefits for me not to be drinking it regularly. This is the only coffee I will drink all day, as a replacement I drink hot water or green tea throughout the day.
“Power Through Snack” 11:00am
One hour before I hit the gym I add water to my scoop of Whey protein and drink it.
TIP during the day i snack on Almonds and Walnuts.
“The Excited By Life Workout Lunch” 12:00 noon
Every work day I go to the gym at lunch. In previous jobs because of the hours this was impossible and I had to go in the mornings. There is some research that suggests doing weights in the morning is too much of a shock on the body and bad for the heart. So I am happy that my present job now allows for me to go at lunch. The mornings are still OK for cardio type workouts.
TIP: Rinse your mouth (don’t drink it) with a high calorie soft drink. There is research that suggests that even the presence of traces of carbohydrate in your mouth will increase energy levels and burn fat. A useful tip to trick the brain/body.
I have about 40 min to fit in my exercise plan over lunch i.e. by the time I get showered etc. So I must fit my complete fitness plan in this time.
Warm up
15min of Cross Trainer or Tread Mill. I find that the rowing machine does not really get my body warmed up enough.
I do a split routine of Back/Biceps (Monday), Chest/Triceps (Wednesday), Legs (Friday) for the other 25 min. This allows me to go hard on the weights without loosing energy.
Weekly Lunch Workout Plan Breakup
Monday
Pull Downs, Seated Cable Rowing, Dumbbell pull ups
Tuesday
30min Life Fitness, 10 min Matt Fury core exercises as after stretches
Wednesday
Dumbbell Flies, Dumbbell Press (various angles), Push Downs
Thursday
30 Minute Treadmill, 10 min Matt Fury core exercises as after stretches
Friday
Squats, Leg extensions, 10 min Matt Fury core exercises as after stretches
Lunch Meal
On my way back from the gym, I basically eat whatever I feel like. I recommend eating fish or eggs and some vegetables. Farm animals are kept cooped up and basically suffer from the same over eating and lack of exercise problems as we do. I don’t want to eat the very same toxins that I am trying to avoid. I’d rather eat fish which are basically free creatures when compared to domesticated animals.
Dinner 7pm
- Have one scoop of whey powder.
To get over the hunger pangs I will drink hot coco without sugar. There are numerous health benefits of coco.
Weekend
You should feel pretty sore by the weekend. This is good as you are building muscle to replace that fat. Over the weekend eat whatever you like, enjoy life and rest and you will burn fat and feel excited by life.
Enjoy Life,
Danny
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About Danny Sheehan
Danny lives in Hong Kong but is originally from Australia. He is Married to Maggie and together they have two children with whom they enjoy sharing and enjoying an exciting life with daily. Danny's passions are freedom, adventure and discovery, mainly in nature and science but also spiritually. He is a great believer in living in the NOW.
More about Danny Sheehan
Healthy Living