{"id":200,"date":"2011-06-20T17:38:58","date_gmt":"2011-06-20T17:38:58","guid":{"rendered":"http:\/\/www.cheezepie.com\/stream\/?p=200"},"modified":"2011-09-26T11:41:52","modified_gmt":"2011-09-26T11:41:52","slug":"hitting-10-body-fat-the-next-six-weeks","status":"publish","type":"post","link":"http:\/\/www.cheezepie.com\/stream\/hitting-10-body-fat-the-next-six-weeks\/","title":{"rendered":"Hitting 10% body fat &#8211; the next six weeks"},"content":{"rendered":"<p>Today is day one of the next six weeks of  my experimenting with diet and exercise all with the aim of getting my body fat percentage to under 10% by the time I&#8217;m 30 next May.<\/p>\n<p>In terms of diet, I&#8217;m sticking more or less to the <a href=\"http:\/\/www.fourhourworkweek.com\/blog\/2007\/04\/06\/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise\/\">slow carb diet<\/a> that I was following over the<a href=\"http:\/\/www.cheezepie.com\/stream\/hitting-10-body-fat-the-first-six-weeks\/\"> first six week period of my experiment<\/a>. I say more or less but this time I&#8217;m allowing myself to have 1 glass of orange juice with breakfast every morning (on a strict slow carb diet there&#8217;s no fruit or juice allowed). I&#8217;m also allowing myself low fat yoghurt and a splash of skimmed milk in my tea (again, the slow card diet bans milk and diary). I&#8217;m adding both of these back in for good reason; orange juice for the vitamin C hit it provides (and because I really missed a cold glass with breakfast every morning) and yoghurt \/ milk to make sure my calcium levels are maintained, as I&#8217;m really conscious that at 6 foot 5 inches tall I need strong bones to carry my weight.<\/p>\n<h3>My new &#8211; killer kettle-bell &#8211; workout<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.cheezepie.com\/stream\/wp-content\/uploads\/2011\/06\/kettlebell.jpg\" alt=\"kettle-bell\" title=\"kettle-bell\" width=\"192\" height=\"300\" class=\"alignright size-full wp-image-201\" \/><br \/>\nToday is also the first day of my new workout routine. In fact, I&#8217;m sitting typing this having just finished my first workout. I say sitting, I&#8217;m being propped up by my chair&#8230; barely. <\/p>\n<p>Having spent the past six weeks working on isolated movements, and getting to grips with my new kettle-bells, I figured this next six weeks I&#8217;d focus on more core movement, and build a high intensity workout that should help strip body fat and build muscle at the same time. And this is one heck of a high intensity workout.<\/p>\n<p>Today I did three sets of the following:<\/p>\n<ul>\n<li>200 x clams<\/li>\n<li>25 x Kettle-bell swings<\/li>\n<li>15 x press ups <\/li>\n<li>20 x Kettle-bell bent over rows (10 x each arm, one at a time)<\/li>\n<li>20 x Kettle-bell curl and press (10 x each arm, one at a time)<\/li>\n<li>10 x Kettle-bell goblet squats<\/li>\n<\/ul>\n<p>All the Kettle-bell reps were done with a 12kg Kettle-bell and I aimed to take no breaks between each exercise and have a 1 minute rest between each complete set.<\/p>\n<p>On paper, that sounded like a good all round workout to me. In practice, I had to take a 2 minute break between the second and third set, and at least a minute break between each exercise in the final set. Then I needed to lay down.<\/p>\n<p>This is not fore the fainthearted, or anyone who&#8217;s looking to start working out for the first time.<\/p>\n<p>I had planned on attempting this workout 4 nights a week for the next six weeks, but after tonight&#8217;s effort, I think I may scale back to doing this twice a week, with two nights a week of a lighter routine and a run instead.<\/p>\n<p>I hope to be able to complete this workout with just the one minute breaks between sets by the end of the six weeks. I&#8217;ll keep you posted as I go.<\/p>\n<p><small><em>Kettle-bell image from <a href=\"http:\/\/bt3.co.uk\/2011\/01\/25\/kettlebell-safety\/\">Kettle-bell safety<\/a><\/em><\/small><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today is day one of the next six weeks of my experimenting with diet and exercise all with the aim of getting my body fat percentage to under 10% by the time I&#8217;m 30 next May. In terms of diet, I&#8217;m sticking more or less to the slow carb diet that I was following over [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-200","post","type-post","status-publish","format-standard","hentry","category-words"],"_links":{"self":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/200","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/comments?post=200"}],"version-history":[{"count":0,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/200\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/media?parent=200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/categories?post=200"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/tags?post=200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}