Before
So that’s what I look like now – not very flattering, I know.
Over the next 10 weeks I will be testing to see how much one’s body can improve, by changing only very little. How much difference can simply working out at home and eating a healthy low-fat diet truly make?
So for the first time since school, I will use a ‘science project template’ to explain my experiment.
Question: Without the use of a gym and living a fairly normal life, how much can my body change in 10 weeks, and how much improvement will I see in the measurements listed?
Hypothesis: As much as trying to prove that you can save £40 a month by not going to a gym would be great, this is also about motivation. If I can do this, anyone can, and you don’t even need to leave your own home.
With the introduction of two things: a strict diet and a new workout regime, I should notice a significant difference in 5K race speed, body fat levels, general health and body aesthetics.
Measurements:
5K PB – 22mins 18secs
Body Fat figure – 67 (Skin 8 fold with the use of callipers – as seen in pic)
Arm girth flexed and tensed – 32
Waist girth (min.) – 79.6
Gluteal girth (max.) – 99.4
Calf girth – 37.4
Weight – 12 Stone
Method: The workout programme, involving core and leg exercises, has been crafted by a PT at MaxiNutrition. Built specifically around running, the programme focuses mainly on abdominal, lower back and leg exercises. By myself, I am adding press ups and chin ups to the programme. This is purely personal, as I would like my body to be proportionally strong.
The only catch is the chin ups: I’ll be running to a local park to find a bar, which is 30 seconds down my road.
I must do these workouts three times a week, with the aim of progressing to four. I will also be running at least twice a week, as well playing football once a week.
In terms of diet, I have spoken to both esteemed colleagues and a MaxiNutrition Nutritionist. I will be eating a very low-fat and high-protein diet as well as mid-morning protein shakes and healthy mid-afternoon snacks.
Little but often seems to be the main thing I’ve heard, as long as it’s not fattening!
The point of this is to not change my life drastically but to see if by tweaking a few things those measurements above will improve. That does mean that on occasions I may have a drink, but of course will stick within moderation.
The protein I will be consuming in shake form is from both MaxiNutrtition and PHD.
Summary:
In short, over 10 weeks I should see a noticeable difference to each of the above measurements. It would be a big gain if I can knock off a minute or two from my 5K speed and cut my body down further.
I’m also hoping that through doing this 10-week programme I will see a considerable difference in self-health and motivation. If you feel better, you work better. And of course, from a vain point of view, it would be good to go on summer holiday with some form of beach body for once in my life.
Each week I’ll be posting an update with a food diary, exercise plan and my own personal experience.
10 weeks is a long time, wish me luck!
