3 Day Juice detox

January 3 day Juice Detox.

It has been far to long since my last blog and I am always thinking that I am far to busy to post something so I have decided to try and post every month something short but of some value.

Like most of us out there I embarrassed the festive season, eat and drunk everything that was put in front of me and spent far to many hours horizontal watching very bad TV but I must admit I did enjoy it.

So to reboot and get myself back into training my clients and myself I started a 3-day Juicing detox by Jason Vale. I have been following JV for over a decade now and really enjoy his enthusiasm for Juicing, his books are great and very simply written as if he were there in the room and chatting directly to you. I have also bought his apps these are great if you are very lazy but I must admit I am old skool and prefer turning pages.

Back to the 3 days Juicing.

The first 2 days were very easy and I must admit being a huge food lover I thought it would have been more difficult however by the 3 rd. day well the afternoon to be precise I started crazy something solid, not sweet or bad just something I could tuck my teeth into and let the flavours run wild!

Any way as you can imagine the next day I was in heaven at breakfast time.

The results.

I am very happy with the results, I am feeling genuinely happy like something has changed, I am feeling lighter not just in weight but there is a bounce in my stride. I lost 3 lbs. in 3 days and the slight puffiness from the alcohol and bad food has disappeared.

I highly recommend a 3-day Juice detox to get you back on track.

April Not much time to workout

Sorry that April's Blog is so late, its been a real busy month! I have had my daughter visit from the UK, she is only 3 so it has been full on with entertaining and having fun.

The Juicing is still going strong and training has taken a little back seat as my clients come first, however as I mentioned before you need consistency and flexibility with you out look towards progressive training.

As my time has been very limited I decided to use a few techniques I learned again from Jon Benson. Short body part specific high intensity workouts. I would choose a body part, lets say chest and for 15 minutes I would only work the chest but continuous, I would pick 5 different exercises and hit them 3 times in a circuit with hardly any rest before moving onto the next set. This is hard as hell and hurts but I like it. This way you can get 2 great workouts done in a day and only taking 30 minutes. I am lucky as I have a gym in my house, however if you don't you can easily achieve the same without weights and just use your body weight One of the best trainers I know you specializes with this type of training is Craig Ballantyne, he has 1000's of great body weight workouts.

Remember its so easy to make excuses that you don't have time but there is always 30 minutes in a day to do a great workout. check out Jon Benson 7 minute workout and Craig Ballantyne Turbulence Training.

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March Fat Burn

Yes that's right guy's for the third month on a row it will be fat burn, unfortunately February's results showed no gain and no loss. Is this Bad, no not really. I traveled to the UK for 10 days to visit my daughter and managed only 2 workouts, then when I arrived back in Barcelona I had to play catch up on my work load and then I had my Birthday which was a week of celebrating as the famous Sitges Carnival was also in full parade along with my family visiting from the UK for 8 days. Sometimes we have to be flexible with our training, my diet was OK but more cheat days and some alcohol which means that I was lucky to remain the same body composition. If you have weeks or months like this be sure to record in your progress journal the reasons why, so when you reflect over this years results you will be know exactly where and when to adjust your programs in the future.

My goal for March is 2 to 3 kg fat loss and I will hit  it!

I will be repeat the exact same programs as January and February but I will add in an amazing core strength program I just purchased from COMBAT CORE. As my core business is Martial Arts it is so important for me to have a really strong core as all the power and stamina for punching, kicking and endurance comes from the centre of the body.

April, once I hit my fat loss goal things will start to get interesting so make sure you keep following, if you have any questions please email me ianpattullo@gmail.com. 

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February's Fat burn and endurance

Guy's check out Chad Waterbury, he is an amazing coach and  I found his 10x10 ebook a very useful and a welcomed change to my usual workouts, I will be using a lot of his techniques in this months program .

I have decided to continue with January's fat burn into February and combine it with some endurance muscle training. This will consist of body weight exercise and high rep free weight exercises along with the fat burning technique's and exercises used in January's program. I will also continue with the new healthier way of eating as the results over the last four weeks were amazing. 102 kg to 95.5 kg, thats a 6.5 kg loss in 4 weeks and I feel I owe this to alkalizing the body by juicing and eating a lot more raw foods. A more detailed program will be released latter this year in the form of an ebook. 

The most important thing we must understand is to have a goal and a plan, without either of these you will have near to no chance of succeeding. If you just decide to fat burn this month without either a goal or plan, you have nothing to aim for and little chance of achieving anything different to what you would normally achieve  month in month out. 

Last month my goal was to detox and try to introduce a healthier food intake by the means of alkalizing my body and Juicing, plus eating a lot more raw foods. ( I will cover a complete blog dedicated to Alkalizing, Juicing and raw foods as it truly has had the most amazing results) It takes 21 days of continuous focus to brake a bad habit and for the detox I eliminated coffee, alcohol, sugar, wheat, pasta, rice, milk etc. I did not find this to difficult and now I don't miss any of these, however I will occasionally have a beer or red wine. With the combination of eliminating foods and adding 2 or 3 fruit and veggie juices a day also adding salad and vegetables with my main meals I have manage to create a bottomless pit of energy, I have so much energy now that I am naturally waking up at 5 am ready to start my day, whereas before I needed 8 hours sleep a day I now only need 5 or 6.

Last month I was 102 kg and lost 6.5 kg now weighing 95.5 kg. So my goal this month is 3.5 kg loss aiming for 92kg.

So to recap, think of a goal that you really want to achieve, design a master plan that tis realistic and time specific, don't aim to high or to low. Record you weekly progress, if there is no progress in a week ask yourself why not and re-adjust the program of food intake. If you need help with setting goals and planning how to achieve them or any points I have mentioned then please contact me at ianpattullo@gmail.com.

Click Here to get a copy of 10 /10 transformation by Chad Waterbury!

January's Fat Burn

Throughout the year I work in cycles for workouts, the way I eat and the mentor I use. January I will be reverting back to Jon Benson www.jonbenson.com. The first book I used of Jon's was fit over 40 which I highly recommend along with all of Jon Benson's products. What I admire about Jon is the fact that he is not afraid to disagree with very experienced and qualified professionals in his field because he knows that what he preaches he practices and the results are clearly positive. I have had probably some of the greatest and quickest transformations following his advice. Here a couple of methods I will be using this month.

1. 20/25 or 30 min Fat Burn Slow/medium Cardio before breakfast (have a cup of coffee b4) and I will do this 5 times in the week.
2. Carb Cycling. If you can do this for 3/4 weeks without cheating you will be shocked at your new body fat composition.
   

• Day 1-3 200 grams of protein, 80 grams of fat, 60 grams of carbs
  
• Day 5-5 200 grams of protein, 80 grams of fat, 140 grams of carbs
• Day 6-7 200 grams of protein, 80 grams of fat, 200 grams of carbs

My training this month will change as well, I will stop hitting the real heavy weights, also stop training 3 muscle groups a session. I will now each session hit one compound exercise eg, Back pull ups and chin ups. Squats. Clean and Press with deadlifts. Then a superset core exercise like a weighted ab crunch with the ab roll out. 20 mins on the running machine 75% and 20 mins cycle 65%. I will do 4 workouts in a week each one focusing on a different compound exerc

ise and core exercise.

I will train 4hours of Jiu Jitsu BJJ and 2 hours of bag work for kickboxing over the week.

Over this 4 week period I will stop drinking alcohol and pay close attention not to eat crap, I will probably do a detox just to experiment, this will be new for me so I will let you no how it goes.

The key points for a fat burn cycle.

• Light Cardio session b4 breakfast with a cup of coffee.
  
• Cycle your carbs refer to Jon Benson's fit over 40
  
• change your workouts, you still need to workout with weights but will keep it to 20 mins then 20 mins of fairly hard Cardio and 20 mins of light to medium cardio.
  
• Take 4 weeks off from alcohol, eat no crap junk food and don't cheat on the carb cycling
  

The last time I did this 4 week fat burn I lost 7% body fat. Approx 15lbs of fat

Any question email ianpattullo@gmail.com

Good luck

Ps do not be put off with the amount of exercise I am going to be doing as you do not have to do this much to achieve good results. I would advise 6 hours a week for the best results.

Click Here for a copy of Fit Over 40

Sports Coaches that really help

Resources I highly recommend 

Christopher Guerriero

Dr John Berardi

Chad Waterbury

Alwyn Cosgrove

Craig Ballanttyne

Jason Ferruggia

Mike Robertson

Tom Venuto

Vince Delmonte

Jon Benson

Jeff Anderson

These are just a few that I can recommend, they all have specific areas they excel in, if you would like further advice please contact me ianpattullo@gmail.com