Rip Muscle, Burn Fat, Rest. This the plan for the Month #2 of the year long journey called the “Diabesity Challenge”. As with any great feat I find that it is so much easier to break things down into baby steps. So as I look back at month number one I could put the label “Warm Up” on it as I spent the whole month getting my muscles and diet built up to the point where are ready to take on another phase of the Diabesity Challenge. As month #1 consisted of making mistakes and learning, month #2 will try to take those same mistakes head on with better solutions. My body is “warmed up” and ready to go.
Month two will look like this:
Day #1 – Strength Training – Each exercise will be performed with diligence and each set will be taken to the point of complete muscle exhaustion. These exercises will be followed up with a protein shake for breakfast followed by a can of tuna or sardines midmorning. Additional protein will be added to lunch. This is the day that I can unshackle the Beast and take him out for a walk.
Day #2 – Cardio Training – Walk at the fastest pace possible on the treadmill for 35 minutes and spend the last 10 minutes cooling down by slowing down the treadmill in small increments of the 10 minute period. This will give me a total of 45 minutes cardio and my goal is to reach 3 miles for each session. This routine will also be followed up with a protein shake for breakfast but nothing else until lunch.
Day #3 – Rest – No workout, No breakfast. The rest day will consist of the first part of the day being a fasting period of 16 hours followed by a light lunch. It will be a day for muscle repair and giving my gut a break from processing food.
During this month I will be spending my thoughts towards making sure that I have a healthy salad prepared for each lunch menu, I have an ample supply of healthy protein foods, and also a healthy selection of carbohydrate foods for when I get those urges. I have learned that simply trying to ignore those urges simply does not work. The body wants what it wants, but making sure that I am putting the right types of carbohydrates in my body at those times is so much better than giving into eating total crap. Before giving into my carb appetite I will take on plenty of water to see if my desires are simply that of hydration.
I will wake each morning with a positive attitude and enthusiasm towards being granted another day to take on this challenge. I know there may be periods of exhaustion but I know I have the option of either meeting these periods head on or simply opting for a day of rest. Either way it is OK and the routine will march forward. I am everything I believe myself to be and have all it takes within me to push through and triumph. I am unstoppable and will reach every single goal I create for myself along this journey.
If month #2- (Rip Muscle, Burn Fat, Rest) works well I may take it into phase II during the third month, if I don’t feel it is working I will readjust to what I feel my body needs.
Yesterday was an interesting day as I had just a protein shake for breakfast then lunch moved in with eating Tai food but very little rice. Dinner was a few ravioli’s. I wouldn’t call this my best eating day but I did yield lower blood sugar results this morning. This leaves me with the question, What would my blood sugar have been if I ate correctly? And it also shows me how vital that day of rest really is. Lesson the inflammation and lesson the problems.
Blood Sugar- 101, Body Weight- 184.8
Shoulder Press- 125/125- 19, 20
Front Raises- 30/30- 25, 24
Side Raises- 30/30- 24, 22
Shrugs- 150/150- 25, 23