Primal Blueprint – 5 and a bit week Update

13st 1.2lbs on the scales this morning. The weight is still coming off slowly but surely. 
The further away I get from my old carb laced diet the happier my body seems to be. Its getting to the point where I’m so satisfied with my food intake that it’s hard to eat over 1800 calories a day without really trying or really feeling bloated. I’m trying to push it up to around 2000 calories per day, which will still leave me around 900 calories in defecit even on a really sedentary day. 
My body fat is down to just over 20 percent now, which is great. I’ve been upping my bike riding and walking, plus doing Tabata sets and free weights every other day. 

Above: Primal gearing for a Primal Blueprint kinda ride? The country bike in singlespeed mode.  
I’m also going to convert my green country bike back to singlespeed (how it started life) to give my ride some ‘muscle confusion’ as Mark Sisson would put it. 
You see, cycling seated at a constant cadence isn’t a very good primal exercise – Grok didn’t do turbo sessions. He sprinted, climbed, stooped, lunged, lifted and stretched. 
I think that a one speed bike will encourage me to use more of my body when climbing or muscling the bike through mud and rooty sections. Plus it will give me natural variations in cadence, torque and so on. Sometimes I’ll have to get off and push/carry – i.e. more variation – more primal. 
Plus I get some valuable shed time… Always thinkin…

Primal Blueprint – 4 Week Update

One month in a 1 Stone down. 

On the scales today I’m 13st 4.5lbs. From a starting point of 14st 5lbs one month ago. 
Can’t believe how well things are going. Still loving the food that I’m eating – enjoying eating real food every day. 
Had my most ‘Primal’ day to date – took a day off work and spent the day outside sorting out the shed. So lots of slow movement and lifting heavy stuff, lugging timber, toolboxes and storage crates around. Kneeling, stretching, bending, painting. All very primal movements in a modern day context. Being outdoors makes it so much more primal and in touch, if you know what I mean. 

Tabata Intervals – Ouch!

Started doing Tabata Intervals yesterday – which are great for people who want to boost their metabolism, aerobic capacity and VO2 Max with a very small time input – in fact, just 4 minutes a day!

Tabata-what?
It’s really simple:
  1. Pick an exercise (e.g. sprints – running or bike, squats, jumping jacks, dumbell presses, you name it)
  2. Warm up
  3. Do as many reps of your chosen exercise as you can in 20 seconds
  4. Rest for 10 seconds
  5. Repeat steps 3 and 4 eight times. 
I guarantee you’ll be knackered on your eighth set. You can tailor the sets to your level of fitness by choosing an exercise that you’re comfortable with. 
I’m doing these in conjuction with lots of base fitness stuff (walking, cycling and swimming) and in conjunction with the Primal Eating plan.