Check my phone interview @ GymJunkies.com

Hey beasts and stettes,

As you know we won the May GymJunkies.com challenge in on June 1.  And yeah, since this is my site…ill say it….I WON.  It was no tie.  I just don’t have as many friends as some people do.

Anyhow…yeah, i’m bitter, i’m greedy and I have allot of pride.  If im your trainer, you should not want it any other way.

I want and need to be the best, and so do you.  I want you to be the best too…

Im a fuckin animal, a psycho…a BEEEEEEEEEEEEEEAST!!

Stay the fu** outta my way, and I suggest you get on board.  Soon…the hate will turn to pure jealousy.  Make sure we are clear…there is a difference between anger and HATERS.  You know what it is, and who you are.  Keep hatin..

The sound is a little low, so bare with me.  I should have used a better phone…just use the volume, up and down..

Here is the page: http://www.gymjunkies.com/mike/

Go straight to the recording here: http://gymjunkies.com/audio/7127757000_997540(7).wav

I don’t give a shit how old I am…

-Mike

We won the Fat Loss Challenge!!

Well, we tied for first actually.  But 1st place is still WINNING.  I must say I am a proud warrior.  The battles were hard fought, but we stood our ground.  Here is Vic announcing the results.

I am stoked about all the prizes!!  Vic @ GymJunkies is an awesome guy and the 4 phone calls will be priceless.

As far as the fight, I did follow my writings here- based on the Art of War by Sun Tzu, I DID WHAT I PLANNED!  It worked.

I must admit, at the end of the month, and the challenge, I took a solid week of of no working out and I did eat some rather horrible things.  I should have, but didnt, spent more time here updating…so I will be catching up over the next few days.

I did lose the 14-15lbs I said I would, I look and feel better, and have plenty more energy.  I did gain  2 pounds back, but I expected to.  I’m happy, but there’s not much time to rest any longer.  I have already started day 1 of my own 21 day challenge.  It’s rugby time again June 20th.

PS- Here is a shot of my victory meal.  And, I really did not feel good after eating all this…literally!  My stomach had the feeling of needles being poked into it..

COSTCO- CHICKEN BAKE & FROZEN YOGURT. HUGE!

Rest: Essential for fat loss? Intense or moderate training?

 

Since my last workout over the weekend for the 31 day challenge, I promised my body I would take a weeks worth of rest.  So far it’s been 4 days.  I also rewarded myself by not being so strict on my diet for this week.  I still haven’t had any diet soda, but I did have some cookies and a couple bowls of cereal yesterday.  Today will be my last day of ‘cheating’ which will include a super cheat meal from Costco I’m thinking.  Then it’s BACK TO WORK! 

I did weight myself yesterday and I havent gained anything back yet, but I am sure that’ll change by Monday’s weigh in.  That’s the tough part that holds true for everyone, YOU WILL LOSE YOUR HARD WORK FAST IF YOU DO NOT PROTECT IT!

By now you know I lost 14lbs last month.  I will probably gain 4 back before Monday, then I will set a new goal for the remainder of June.  I will weigh in again on Monday.  

The big question, is rest needed for a fat loss program?  Since there is no goal to bulk up or add any muscle mass, do we really need the rest to grow?  The short, unscientific answer, is No- we do not need rest to grow during a fat loss program, BUT we do need rest to repair muscles, refuel our bodies, and be prepared for the next intense workout.  You have to listen to your body.  

With a fat loss program, you’ll most likely be working mostly slow twitch muscles.  These have the ability to endure a long duration of training.  These muscles usually adapt pretty fast and there typically isnt much lactate build up in them after a workout.  

So, doing heavy sets of bench presses for a 3 set 90% max lift, is useless for fat loss.  You will be sore the next day and not want to train.  For fat loss, you can’t take many days off- just enough to repair.  Instead, your sets will be in the 10-15 rep range and usually a light to moderate weight size.

The key to fat loss is moderate weights, more reps, and an intense workout.  There has been much talk about ‘longer duration’ workouts for fat loss, and long moderate jogs, blah blah, BS!!!  

Here is the old comparison;  Just take a look at the marathon runner, then look at the sprinter.  (nothing against marathon runners) Now, which look are you going for??

 

 

-Mike

Art of War II: Losing Fat

Avoid what is strong, attack what is weak. – Sun Tzu

The diet foe is strong, against me.  The workout foe is weak.  What is your weakness and   strength?  If you hate to workout, but you can eat lettuce all day- then your just the      opposite as me.  Your diet foe would be weak.   

I still need to avoid the ‘dieting’ battles with the challenge, and it seems now more than ever.  I slacked off some, and got attacked.  Give in a pinch and lose a pound! Literally.  The physical issues affecting the workouts are fine and I have fruit for the rest of the week, I can hold strong and probably lose another 4 or 5 pounds by the end of the challenge.  I have already planned a week of rest, walking, light bike riding, light swimming, and active stretching and recovery.  I have fought hard to get the results.  Getting results is simple, but not easy!   And- No, I did not take any diet pills or do any miracle cleansing diet.  Actually, I ate more fruit vegetables and meat than I have ever in my life.  

It’s time to stick to the plan the last 5 days without fault and reap the results I deserve.  Once again, the goal stands at a weight loss of 15lbs in 31 days!  And I shouldn’t have to say it- but NO- I am not dehydrating myself, I am consuming mass water.  My urine is clear all day!  Everyone knows that water is the ‘magical weight loss potion’ but most people don’t use it as such.  

So, avoid what is strong.  For me anyhow…

• Don’t put yourself in places where temptation is rampid.
• Water is your friend, probably your best friend.
• Fruit and veggies have worked.  Stock up and eat at will.

Attack what is weak.  My back seems good after the strain.

• Crank up the intensity for the initial workout. Extra Mental toughness workout daily.
• Brief metabolism starter workouts upon waking.
• Arrange workouts remaining in order to have more Outdoor workouts and no Day off.

This is my applying of Sun Tzu’s “Avoid what is strong, attack what is weak”.  Apply your own goals and set the bar high.  If you take the time to understand and set mini accomplishment goals to help you on the way, you can acheive any weight loss goals you have!!  You just have to remember; Whatever your present condition or weight is now, it didn’t happen overnight, and changing it will not either.

 

Keep at it, have a plan, and stick to it!  And read the Art of War when you have time…

-Mike

Art of War: Losing Fat

“Winning 100 battles is not skill, subduing the enemy without fight is.”

Like I have said plenty of times before, I do not like dieting and I do not like temptation.

Three days left, I have 3 days to lose 5 lbs of body fat.  I will and can lose 5 lbs in 3 days with my simple plan.

To win without a fight will take;

• Staying active, crush the ‘hungry cuz bored’ syndrom.
• Cutting carbs from dairy.  The post workout drink I had was leading to other ‘cheats’.  I will just use a normal protein shake to repair muscles and some food and water to replenish carbs and water loss.
• Measuring each coffee additive, I will add one measured tbsp of half and half.  Thats 1.5g of fat.
• Every workout must be intense to the point of exhaustion, replenish and not be hungry.
• Stock up for a week.  I cannot be without fruit on hand to snack.  Dont let yourself be temptd by some candy.
• Stay clear of food smells.  I will avoid all fast food situations where the smell alone can break down my discipline.

I do not want to fight the diet foe.  I must subdue the enemy without fighting.

The challenge is on its last week.  I have lost 10 lbs so far in 3 weeks.  However, I was down 12 lbs a few days ago.  The plan to lose 15 lbs by the end of the challenge is still in place.

That will be a total fat loss of 15 lbs in 31 days!!  I am ready to battle, with the mind.

-Mike

Three Days Left; Down 11 Lbs Since May 1