The beginning of a journey

So since distance running is out of the question for a while, working out as if I were preparing for marathons doesn't make much sense. That will only make sure that I don't run them for a while. But what I can do, is get shredded, put on some muscle and torch some flab. Keeping in line with my new year's resolution of getting at the atheltic 70 kg build with 6% body fat, I have cut down about 1.5 kgs to 84 so far this month and also brought down the fat % from 27 to 25. With about 11 more months to go, I have 14 more to go. What I also know from past experience, is that once you are lean, it becomes more difficult to shred, just like a mature economy can't grow at 20% pa. 

So instead of cutting down about 1.3kgs (=14/11) every month, I have set my aim at cutting 2/month for the next 3 months, and also bring down BF to 15, losing almost 3.5% a month. And then, i'll re-calibrate my efforts to reach a stage which might look similar to the guy in this video

He he, just kidding. This guy is a professional, and if want to be where he is, I'll need a complete overhaul in my lifestyle, besides some expert coaching. But as they say, aim for the moon, if you miss, you'll hit a star.

The next 6 weeks are going to be full of HIITs, with an occasional run thrown in on some days. A sample of it for the next 2 weeks looks like this.

10 x 10 Pushups

10 x 10 Quick Squats

10 x 10 Weight Swings (Barbell or a plate)

10 x 10 Lunge jumps ( 5 on each leg )

10 x 10 Dumbbell ab crunches

10 x 10 Burpees

10 x 10 Incline dumbbell swings

10 x 45s Plank

10 x 30s High Knees.

The above workout is based on the principle of German Volume Training (GVT) and a bit of experience I gained from my tenure at the Parkour community in Chennai. 10 quick reps, 10 sets with minimal rest in between. I've tried to reduce dependence on gym equipment, so that in case I am travelling, my workouts don't get disrupted. How often will I do these, a week? Well, it depends. I'll listen to my body. If it says enough, then that's it, I'll call it off. But if it smiles for more, then well, I might do it 10 times a week! I do realize, that nearing the end of the next 6 weeks, I might be doing these every single day and then some more, if not just doing them like 3 days a week now.

That is 40% of the picture. The other 60%, of course, is the diet. What do I eat? How often do I eat? After reading a lot of books, blogs, articles and papers, I've reached a fair conclusion, that I have to cut down carbohydrates, increase protein intake, and increase my fat intake as well. Very counter-intuitive, right? I know! The first time I read it, I thought it was nuts too! But well, research has proven it, and I simply plan on putting it to use. And more importantly, stay away from sweet stuff, like ice-creams, candies or anything with added sugar. So far, I've cut down sugar from my tea, avoided ice creams, and stayed away from chocolates. And from now on, I plan on preparing some of my meals myself, so as to be sure of what's going in.

It's a long road ahead, and I know that it's going to be an uphill journey. Everytime that I might feel like giving up on the routine or the idea of being fit, I will simply remind myself of how my life had changed when I had once lost 24kgs from being at 96 to a super lean 72.

I'll keep posting updates, meanwhile, I hope I am not imposing, if I want to know what you all are up to!

One last word, if you too have some goal this year, it'll surely help if you have a partner to train with you. I am lucky to have 2 partners with me.

Happy being-fit, folks!

Bring it on!

When I completed my first Half Ironman Triathlon last year in November, I realized that weight was something I needed to work on, and also, my aerobic fitness. And so, I subconsciously came down from 76 to 72kg for my next one in March. The effects of training showed, as I managed to shave about 2 hrs from my first stint.

Then I set my target at completing a full Ironman. I wasn't worried about the cycling leg of the event. I knew, that with a good road bike and a little bit of practice, it would be the easiest part of the race.It was the marathon at the end of the 180km bike ride that sent shivers down my spine. And so to work eliminating that fear, I decided that I'd conquer the marathon first, all alone, as one singular goal.

And so, I began with the common 10x10 program, wherein you run 10kms everyday for 10 days on a stretch. I went headstrong into the event, that i would run faster each day then i did the day before. I pretty much did what i set out for. But on day 9, I ended up sprinting the last kilometer. And then on day 10, I felt a strange pain in my leg. Some research on it ruled it as a stress fracture. Well, later, it turned out that it was a stress injury. But nonetheless, it meant that I wouldn't be running for a very long time. And there, I blew away my chance to conquer the Airtel Hyderabad Marathon.

At this point, I weighed 77kgs. Quite expected. Trips to home always put on some extra weight on you.

Luckily for me, we had our Inter-IIT aquatics tournament just then. The next two months were rigorous, to say the least, with intensive practice sessions, and juggling academics, placements and final year projects all at the same time. At the end of it, we did emerge victorious in all our intended endeavours.

And I thought the time was just ripe to step on the weighing scale and expect a good fall. Ouch. I was 78kgs. Every year, the 2 month practice would leave me 5kgs lighter. I had put on a kg this time. Something was not right, or so I felt.

I still had the marathon to conquer though. I had registered for the Mumbai marathon a few months back. Now was the time, to get back on track. And so, I found a nice plan, targeting a sub 3:30 finish and followed it up religiously, until 2 weeks. Until I felt that same nagging pain in the inner tibia of the left leg. And I knew, that the next marathon was off. Shame. 

Fortunately, I had the placement season coming up. Preparing for interviews and all would keep me distracted I felt. And they did. But only after getting the job, when I stepped on the scale again, did I realize that I had added 1 more kilo! It was high time to panic. And so, I jumped on to my military regime of working out every single day.

But this time, I was sane enough not to run 5 times a week. Instead, I filled up my week with 3 days of weight training, 2 days of cycling and 2 days of running. I decided, that I was going to bounce back from my low period a lot more fitter, and a lot faster, stronger and healthier! 

I found a nice workout plan online, and have been following it for the last two weeks. At least, I am enjoying going to the gym. (I hate it though.) But the tibial pain still threatens to come back.

To add to it, the weighing scale hasn't been very encouraging. I has consistently showed a positive gradient. I put on 2 kgs in 10 days. Ouch.

Standing at 81kgs now, I felt something was definitely not right. Yes, adding weight when you expect it to be otherwise definitely brings it's share of lows. Having been through a phase, where I was once 96kgs, I definitely didn't want to be there again! But somewhere along the way, I realized that I was getting stronger. I could lift up things, which I couldn't do so earlier. That's when I realized, the simplicity and the beauty of the regime.

I was surprised! I could lift it with just one hand??

This graph (I know I am a geek. Being in an engineering college does that to you) explains what is going to happen.

My theory of what's happening to me.

It's easier to build muscle than to loose fat. The first happens relatively faster than the second, and I was feeling it. More the muscle, the healthier you are. I just have to give some time to my body to adapt, and regain it's fitness. Soon, my body composition will change. I will be a lot more fit, will have a good amount of muscle, loose any unwanted and unnecessary fat, and well, who knows, will end up with those dream packs.
So everytime I step on the scale, I'll be looking forward to reaching the peak. Because I know that is where things are going to take an interesting turn.

I know that I just need to be patient, cut off from everything else, maintain some control over eating, and keep at it. The results will be fabulous. Spectacular. And very very satisfying. To all the events and challenges that are going to come up I say, Bring it on!