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!