If you are anything like me then December has been a heavy month. I have over indulged in cake, cheese, pizza, chocolate, desserts, lasagne and more cake. In fact, I have put on about 2.5 kg in the last six weeks, so January is going to be the month I get back on track. I am actually sitting here eating Christmas cake as I write this. It’s not going to be easy!
Starting on the 2nd January, I am going to have four weeks of perfect dieting and exercising to lose body fat, usually known as ‘cutting’.
If you would like to join me, then just follow along. I am going to be posting updates most days, discussing aspects of cutting in more depth as well as tracking my progress/issues and answering any questions. Sometimes I will label tips as ‘beginner’ level and others will be more ‘advanced’.
What’s the overall structure?
- 6 days of 20-30% calorie deficit, 1 day of calorie excess, including one cheat meal (usually on a Saturday) for four weeks.
- This will be combined with a mix of high intensity cardio training and heavy weights.
- Large increase in water intake, timed at 20 minutes before meals.
- 3 meals per day, no snacks other than a protein shake.
- Targeted supplementation with minerals, caffeine, green tea, etc.
Things you can do right away:
- Take some photos of yourself. Pick some flattering light, and stand in your undies in a place and position you will be able to replicate in a few weeks so that you have before and after shots that are directly comparable.
- Measure your weight, body fat percentage and muscle percentage. If you are a David Lloyd member, you can get a PT to do this for you or use the electronic scales in the changing rooms (they cost £1 though). Ideally do both (the results will differ considerably, but don’t worry about that for now).
- Order any supplements you need.
- Enjoy your New Years celebrations knowing that you are going to hit it hard in January!
Stuff to buy:
While you can do a cut by controlling just your food and exercise, there are some supplements that can assist in speeding up the process, and making it less unpleasant. I have linked directly to some products below. Most are on Amazon.
- Vitamin D 5000iu http://goo.gl/MZ2yju
Nearly everyone in Britain is either deficient in vitamin D or well below optimum levels. Unless you work outside for most of each day, it’s likely that you would benefit from taking vitamin D supplements all year round.
- Calcium, Magnesium and Zinc tablets http://goo.gl/fw4OFs (just choose the 100 tablets option)
One of the ways that your body measures fullness is via the mineral intake (notably calcium). These pills not only provide much needed minerals for healthy bones and other body functions, they make you feel fuller for longer when taken with food.
- Green Tea Extract (ECGC) http://goo.gl/b4xyhZ
This can help to stabilise blood sugar levels when eating and encourage fat loss.
- Caffeine (200mg) http://goo.gl/rFYTSw
Caffeine is a great metabolism booster. The caffeine in coffee does NOT work the same way.
- Theatrim: http://goo.gl/erqNGz
Similar to caffeine, this patented product has been shown to assist with fat loss more effectively than caffeine alone.
If you are keen to monitor your body fat percentage at home, then these are the scales we use in the gym: http://goo.gl/D60hmR
I have a set at home and they are generally consistent from person to person.
Any questions so far?