Maximizing Caloric Expenditure & BODY FAT CALIPER'S

Day 3

Play Run

Running is the best aerobic exercise. I know this because it is fucking difficult and not easy. When something is so difficult, it means you are using everything you've got, the more muscles engaged in the activity, the more calories you will burn. Even though it doesn't require much skill you are still limited by your own fitness level. You can only get better at it by pushing through boundaries and setting lil challenges one step at a time to run past the last time you found yourself cursing with your chest wheezing, thinking your lungs can't possibly manage another sip of air. Once you push through that, next time, it WILL be easier, and then easier after that. Not every day is the same and some days I feel light as a feather, like Muhammad Ali, and some days my legs feel heavy as lead. But nothing beats a great run. So we go back for more, and more, and then push till we get injured. Aching throbbing pain of the shin, ankle and foot turned me into a mybulen and arnica pill popping, arnica oil rubbing and grumpy dragon. My biokineticist friend analyzed my foot, my gait cycle, my foot-strike, arch height and concluded it might be my shoe! I do have a new pair that I haven't worn in fear of running in "new" shoes because of injury. Ironic. So this morning I'm taking these puppies (Asics Gel Nimbus) for a lil baby run. 

Mangaged a 4.5km. Lets see the outcome...

Sweaty t-shirt rating: 7/10

Contact Nabeel on +27 82 637 2163 or email him on nabeel@ubuntuwellness.com or visit http://www.ubuntuwellness.com

Causes of Shin Pain

Mechanical problems with the feet such as over pronation can put the lower leg under excessive pressure and increase the likelihood of a shin splint. Other contributing factors include tight calf muscles, excessive rotation of the hip and improper running shoes.

Treatment of Shin Splints

R- Rest will speed up healing time
I- Ice packs for 15 min sessions will decrease swelling
C- Compression bandages such as Vulkan Shin Supports will speed up healing
E- Elevate your foot using pillows to decrease swelling.
 

Replacing current running shoes and the use of sports/orthotics and insoles can dramatically improve the healing phase of the injury. Changing the training routine and decreasing downhill running will help to speed up recovery. We would recommend complete rest for 5 days for a mild shin strain and then a gradual increase in mileage.

Play 360

It's 16:00 and I'm at 360 Specialized Training. In the Assessment Room. Brilliant. 4 Weeks since my last weigh in and my personal trainer Chris Walsh takes out a brand new scale on which I'm instructed to step onto, shoes and all. I'm wondering if that Peanut Butter Blaster, (with banana and chocolate) I had earlier was such a genius idea? Anyway, the news is out. Missfit lost 3kgs. Next he whips out the tape measure. Is this worse than going to the oral hygienist? Probably. Standing there, in all my glory having him measure my porky limbs. I've lost cm all round. Not as humiliating as I thought, until the bloody fat caliper starts grabbing fat from my tummy, thigh and tricep!!! Considering my pie stuffing phase for the past month I am very surprised at how this all happened. I've only been eating clean for 3 days now? Chris says my results are "Ok." Who loses 3kgs in 4 weeks and eats whole pizzas, burgers and chips, bags of chuckles & bottles of Pinotage, deep fried sushi, more chocolate and a variety of a bakery? Who does that? Fuck. Think thin actually does work. Great.

Measurements

Weight 48kg

Bicep 27cm | went up by 1.5cm

Waist (ON belly button) 71cm | went down by 1cm

Thigh 50cm | went down by 1.5cm

I've also dropped 3.5% body fat

To lose body fat and enjoy yourself while doing so contact 360 Specialized Training on +27 21 461 0360 or email them on info@360training.co.za or visit www.360training.co.za

Off to train, Mark Whelan from 360 is training me today. We have 45min left before I rush off to squash with The Coach. We jump straight into a 1 legged balancing exercises with weights and medicine balls, squatting and rotating. Working on my balance enhances my running technique, making me run faster and smoother. Running is an intricate one-foot balancing act. To stay steady on my feet, nerve endings in my joints and muscles (called proprioceptors) sense changes in my body position (even more so in trail running). Improving my balance can enhance the ability of these proprioceptors to anticipate movement changes so my runs are smoother and faster.

1 Legged Squat + Press

Lunge Rotations

Push Up Rotate on Ball

1 Legged Deadlift (Enjoy Fluro Training Tee by Enjoy Fitness. Contact Ricky on + 27 72 974 0764 or visit www.enjoyfitness.co.za) 

Strengthening hamstrings and glutes

The repetitive motion of running, in which you're using the same muscles in the same way over and over again, can strengthen some muscles more than others. Imbalances between opposing muscle groups, such as your quadriceps and hamstrings, can lead to muscle pulls and knee pain. This is why strength training is so NB, it will balance out the lower body and prevent those types of injuries. The deadlift variation shown above is one of the single-most effective movement for training the posterior chain (glutes, hamstrings, adductor magnus, and lumbar erectors). The posterior chain is of paramount importance to high-level performance; watching the best sprinters run, and you’ll see that they seem to just “float”—and it’s because they’re running with their hamstrings and glutes. The glutes and hamstrings are all fast-twitch fibers with a lot of strength, speed, and size potential!!! Do not neglect the deadlift.

DB Row in Plank + Foot Extension

The session was slow but very controlled, I was made to do plenty more complicated exercises, I can't even remember right now because I am so exhausted just thinking about it.

Mark left me shattered and drenched and all warmed up for some squash!!!

Missfit not looking so fierce

Sweaty t-shirt rating: 5/10
 

Play Squash

Off to squash with The Coach! Brilliant time, a bit better than last time. Only missed the ball 2 times this time and LOVVING my brand new racquet I purchased at Sportsmans Warehouse, Rondebosch for R399, a Dunlop G-Force 20. The balls range from R20- R25. Beginner balls are the blue ones and do not need heating up.

Sweaty t-shirt rating: 4/10

Day 3 Play Rating
The rating is based on the physical activities I have set out for the particular day and whether or not I complete them!! 

1/1 Run
1/1 PT 360
1/1 Squash

Eat

1/2 cup of bircher oats with water + 50g low fat yoghurt + half banana + 4 x almonds

1 x cappucino

350ml Peanut Butter Blaster from Kauai (with banana + chocolate + yoghurt)

1 x protein shake with water

8 x mussels in white sauce

50g yoghurt + 1/2 green apple

Eat Score 

8/10 Brilliant! Not enough VEG today, could manage to incorporate more fiber.

But still hungry!!!!