Week Fifteen - Week Twenty

Good god, it's been six weeks since I last posted any updates.... what the hell have I been doing?

Well some of the blame is on the Florida vacation. I did no training for over ten days. I wouldn't have thought that taking an extended break from my workouts would have caused a great loss of fitness. Silly me, when I got back I had gained 3 pounds and my fitness was already showing signs of wear.

When I got back from vacation I also made a conscious effort to get more cross training. So my weight training has been scrapped now for three weeks in favor of Basic Training. Basic Training is a combination of step training, weight training and cardio workout. The first time I did this workout, my body hurt for four days from the different muscle groups being worked. I also have incorporated a Pilates and Fitness Yoga class.
Both of these classes are not overly strenuous, but they do add to my flexibility, which has always been a weakness in my physique. All these classes take up time, so I have not been running or swimming as much.

Now lets get back to my workouts and fitness level. I am going to combine several of the weeks here.

Week Fifteen:
Heavy Weight for the Week: 192.6
Light Weight for the Week: 190.4
Cardio Training: Swim 1300 yards, Bike 5 one-hour classes, Run 12 miles
Weights: 3 sessions of upper body
Misc.: Sit ups crunches
Body Fat %: 11.4

Week Sixteen:
Heavy Weight for the Week: 191.6
Light Weight for the Week: 188.8
Cardio Training: Swim 1250 yards, Bike 5 one-hour classes, Run 10 miles
Weights: 2 sessions of upper body
Misc.: Sit ups crunches
Body Fat %: 11.5

Week Seventeen:
Heavy Weight for the Week: 188.6
Light Weight for the Week: 187.8
Cardio Training: Swim 800 yards, Bike 3 one-hour classes, Run 7 miles
Weights: 1 sessions of upper body
Misc.: Sit ups crunches
Body Fat %: 11.5

Week Eighteen:
Vacation, so I didn't weigh myself or workout (I did walk a lot)

Week Nineteen:
Heavy Weight for the Week: 191.6
Light Weight for the Week: 188.6
Cardio Training: Swim 0 yards, Bike 5 one-hour classes, Run 0 miles
Weights: 2 sessions of upper body
Misc.: Sit ups crunches, Yoga Class, Pilates, and Basic Training
Body Fat %: 11.4

Week Twenty:
Heavy Weight for the Week: 191.6
Light Weight for the Week: 188.6
Cardio Training: Swim 0 yards, Bike 5 one-hour classes, Run 0 miles
Weights: 2 sessions of upper body
Misc.: Sit ups crunches, Yoga Class, Pilates, and Basic Training
Body Fat %: 11.3

Five Tips to Maintain Muscle and Boost Fat Loss

Adopt an exercise plan that incorporates cardiovascular exercise along with weight training. Do not overdo cardiovascular exercise—it can damage the muscle fibers that you are working so hard to build and maintain. Do your weight training first followed by your cardio if you are doing them both on the same day. This will ensure your strength is at a maximum for lifting and you will continue to burn fat during your cardio session.

Eat protein with every meal, eat every three hours and skip the sugar. Protein is the building block of muscle and it is essential for repair after workouts. Complete your meal with low-glycemic carbohydrates.

Conjugated Linoleic Acid (CLA) has been found in studies to increase the loss of body fat (particularly around the abdomen) while maintaining muscle mass. This supplement should be taken for at least three months before stopping–it works, just not right away! Typical dosage is about 1500 mg two times per day.

7-Keto DHEA is an exciting new product that has been found in research to prevent the decline in metabolic rate that naturally tends to occur with a reduction in caloric intake or dieting.

Keep stress levels manageable. Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen. Relora is an herbal compound found to be effective in keeping stress hormone levels balanced and reducing abdominal fat. Phosphatidylserine may also help reduce stress hormone levels and protect body tissues, such as the brain and muscles from the negative effects of stress