I just completed Week 7 of the Combat the Fat training program. I lost another 2 pounds this past week, so that is 5 pounds total in the last 2 weeks. I personally think that is a good accomplishment considering that I am more than halfway through the program. By now my body is more adapted to the exercises and the routine I am on, so losses like this are more difficult.
Further Tweaks to Cardio Program
This coming week (Week 8) I will be adding another tweak to the cardio portion of this program since the other tweaks are holding steady. I am going to add 2 Tabata cardio sessions—one on Tuesday and one on Thursday—each week until the program is finished. I will be doing Front Squats in interval style—20 seconds for as many reps as possible followed by 10 seconds rest—8 intervals total for a total of 4 minutes of interval training. I will report back next week on how that went.
Nutrition
I am not seeing the changes I’d like here. I did cut back on the carbs, but I am going to add more protein and more fibrous carbs to the nutrition plan this week. As I always preach the Experiment of One, the one thing I’ve learned the past 2 years is that my body likes high protein mixed with fibrous carbs. The best losses I’ve seen to date came when I was doing the nutritional aspect of Metabolic Surge. I am going to mirror that program in the coming weeks. If it continues to work, that will be how I eat from now on. One thing I may need to do is go back to counting calories. I think I might not be taking in enough calories with my current eating plan.
Accountability
In addition to the methods previously mentioned, I have ramped up accountability by sending out a message to over 100 Facebook friends letting them in on my goals and asking them to hold me accountable. Whether they do that or not is up to them, but just knowing they are there and watching is helping my focus. I am more focused than I’ve ever been.
Massive Push Continues
I am continuing my massive push. I now have 5 weeks left on the program and I am going to maximize my returns. Keep checking back here every Monday for an update on my training.
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