Cardio Increase Slowing Down Metabolism ?

So I recently increased my Cardio work, I was previously walking 5k every morning and burning (according to Strava) around 700 calories, this was good, so in the vein of more is better I decided to cut down the distance (as I am not ready for 5k runs) and increase my pace, but this has had an opposite effect, instead of the steady 3 or 4lbs a week loss I have stopped, completely, my weight, despite running being the only change has refused to budge from 17st 11lbs, so I have been looking at why this may be.

Additionally and quite worryingly I have started to run out of energy at the gym, my strength has increased and I am able to work harder at the start of the workout but hit a wall about half way through feeling dizzy and faint, this is obviously not good.

I have come to the conclusion that I am not taking in enough Calories or Carbohydrate to fuel my workouts and so I plan to increase these using clean sources such as boiled brown rice and pasta, potatoes and using Tuna and lean Beef for protein.

I have been giving some consideration to body types as well as this seems to be one of the areas that I have not spent too much time researching, I am a classic endomorph as I gain muscle easily but I also have a propensity to gain fat, so for the meantime I will be eating clean as above and doing some research into metabolic typing as it relates to my diet and exercise routine.

The takeaway from this is that you need to constantly monitor your progress, not everyday as that is impractical, I would say more like looking for consistent results over a period of about two weeks, this way you see the week to week change which may go up or down but the overall momentum over the 14 days will give a more accurate picture of the effectiveness of your training routine.

Holiday Challenge

In September we are going to Dubai for what amounts to a long weekend, now, I have lost a considerable amount of bodyfat since starting and along the way my research has taught me a lot about how the body works and how if we work in tune with it and support it during the changes we want to make we can achieve some truly amazing things, there are some challenges coming up in my life over the next six to twelve months that will restrict any travel we may have done so I would like to go out with a bang so as to speak on this trip at the end of the year, the aim is to get as close to having visible Abs and good muscle tone and definition as possible before we depart.

As a way to share what is possible and also to keep me on the straight and narrow ( I have found that an audience no matter how small tends to do this ) I will be documenting my progress weekly until we go, starting today ( I have always traditionally weighed myself on a Sunday for some reason ) and for the following 12 weeks.

Week weight
1 17st 13.2lbs

To achieve this I will be following my own routine that has been working for the past year with just a couple of minor tweaks as I have found that despite the internet message of “just go for it” practicalities have to be considered as well, and nearly falling asleep at work is not a good look, believe me!

So here is the program that I will be starting with initially.

  1. Weight Training – every other day, this has always worked for me and I see no reason to change it, it is easily sustainable as I have no issue with training first thing in the morning or last thing at night, I know some people are precious about when they train but in today’s world unless you are a paid fitness star, a professional athlete or just happen to be a millionaire you have to fit training in around work, no point being muscular and sleeping on a park bench.
  2. Yoga – on the opposite days to the Weight Training, this is to continue the work I did to get flexible and to improve my static strength, I find Yoga very productive and have continued to practice it sometimes just because of the mindset and distraction it provides from the chaos of the rat race.
  3. Diet – This will not change from the low Carb high Protein and fibre diet I converted to all those months ago, save for adding in casein protein at night time to assist my protein synthesis as I am now marching on in years.
  4. Coconut Oil – this seems to have worked wonders, I have been using it now first thing in the morning as my first intake of nutrition, remember that anecdotal research tended to suggest that this sets your body up to burn Fat for energy and provides focus, and I have been having the black coffee and Coconut Oil before going to the gym, I have noticed huge differences in focus, strength and endurance from following this.
  5. 5k a Day – this was the routine I started a few weeks ago and it has appeared to bear fruit, while away two weeks ago I put on 2lbs and this weigh in I have lost that and a further 4.8lbs this is good going in my book and probably right at the upper end of how much I want to lose a week, I certainly wouldn’t suggest that anybody try and lose more a week unless the medical benefits outweighed the possible drawbacks, I may however increase this to 7k as you need to adapt your exercise as the body becomes more capable.

And that really is it, any changes to the routine and I will outline why this has been done and what they are, and hopefully it will be “Abs for Dubai”