Yep. Summer holidays are over and now it’s time to start planning for the upcoming winter. Usually at this point I would be making crazy plans about how much I’m going to lose weight during next month or at least by Christmas. This time, however, I will do things differently. This time I plan to succeed!
Bikini ready by June 2016?
I will give myself 280 days to do it. That is exactly 40 weeks. I am starting this project today (Sunday, August 30, 2015) and will finish it on June 5, 2016. Just in time for the summer of 2016. You can follow my progress on my Beach Body Project page.
“Before” pictures and measurements
It would be very boring for you to follow my weight loss progress (see, I’m still optimistic about this – there will be progress!) without some pictures, stats and measurements so for that reason I present you the following:
Height: 176 cm (5’9)
Weight: 76,8 kg (169 lbs)
Fat percentage: 42,3 % (measured a month ago)
Muscle percentage: 22,5 % (measured a month ago)
Size: European size 44/46, UK size 14/16, American size 12/14
Chest: 99 cm (39 inches)
Waist: 85 cm (33,5 inches)
Hips: 113 cm (44,5 inches)
What I plan to do / workout
I will use different types of methods to achieve this goal. I will first start by shredding! What I mean by that is that I’ll start working out with Jillian Michaels’ 30 Day Shred DVD (read my review on this workout. I’ve done it before once, I can do it again. It is quite a tough workout and I’m not in a great shape after going through some medical treatment in the winter. But I know that this is a great workout when trying to get back in shape.
What I plan to do / diet
I know that paleo diet works for weight loss so I’ll try to follow Primal Blueprint 80 – 90 % of the time. I will have a few treats on Saturdays – I don’t want to call it a “cheat day” because that’s not what this is about – it’s just good to have one day a week, when it’s OK to have some pizza and coke. I will probably also have a little bit of rice or potatoes occasionally but other than that I’ll stay away from sugar and try to stay at under 100 grams of carbs a day most days.
I’ll let you know how I’m doing along the way and post the ”after” pictures when I’m done. Wish me luck! 😉
I’m of course talking about Jillian Michaels’ DVD called 30 Day Shred. Have you tried it? I’ve done it once before and am just planning to do it again soon.
How does 30 Day Shred work?
Jillian Michaels is that energetic trainer from America’s Biggest Loser TV show. She’s done some workout DVDs and 30 Day Shred is one of them. I’ve tried some of her other DVDs as well and if you haven’t tried any of them but would like to, I’d suggest you to start with this one.
The idea is very simple and clever: There are three workouts on 30 Day Shred DVD – levels one, two and three. They are all only around 20 minutes long and the structure is the same in all three workouts: warm up, exercises (three rounds that each have 3 minutes of strength training, 2 minutes of cardio and 1 minute abs) and cool down.
I guess the general idea of 30 Day Shred is to do it in 30 consecutive days: 10 days on level one, 10 days on level two and then 10 days on level three.
What equipment do you need?
You will need to have an exercise mat and a pair of dumbbells. I’ve used simple 1 and 2 kg (= 2 and 4 pound) dumbbells as I have no upper body strength. If you have more than one pair you can use heavier dumbbells for some exercises and lighter ones for others.
I did this DVD on 30 consecutive days just as I wrote above about 1,5 years ago. I wasn’t in a great shape and the first workout felt horrible. I couldn’t do all the jumping jacks, my calves felt like they were on fire and I just wanted to pause the DVD, sit on the sofa and never press play again. But I fought through it. And as the days went by it got easier and easier to do.
I didn’t follow a diet back then, so if you want to lose weight you should follow a diet program at the same time. The biggest changes that I noticed were in cardio. All of a sudden I could just jump, jump, jump away without any difficulties and I had so much energy.
If/when I do this again, I’ll probably have a day off once or twice a week, just to let my muscles have some time to rest and recover. The last time I did this DVD I was quite exhausted towards the end of the month as I did the workout every day.
The workouts are absolutely brilliant. Very simple but effective. You might think that level one must be easy, but trust me it isn’t. Another good thing about this workout is that there are two options for each exercise, an advanced and a modified one. The push ups for example, I couldn’t do a proper one to save my life. I just can’t. I’ve sometimes wondered if there’s something genetically wrong with me, you know, my body is not structured properly. Or maybe I just lack muscles. However, the DVD allows me to do a modified version of the push up.
The best thing about this workout is that it’s just 20 minutes. I mean, who doesn’t have 20 minutes a day! The workout is really hard. But as it is just 20 minutes so it should be if one wants results.
In my opinion, the only negative thing about this DVD is the music. It’s really quite bad. But then you can always mute the TV and listen something else – after you’ve done the DVD a couple of times you remember quite well what’s coming next so you can focus on the movements and just have a look at the TV screen every now and then. Also, if you have problems with your knees, you might need to modify some moves.
This is such a great workout DVD, both for beginners (as you can modify) and people who exercise regularly but are looking for a good quick and intensive workout.