So Long and Thanks for all the Fish – A Retrospective
Confused about the title? I figured as much, it’s the title from one of my favorite books. My scale on Saturday morning was 238 so we had a total loss of 14 in the 30 day study, outstanding by any measurement.
Coming from workouts that are most commonly done in any health club across the US which isolate each muscle from multiple angles with multiple sets of reps based on the goal of the workout. More reps/lighter weights for weight loss, medium weights/fewer reps for toning and definition, large weights/very low reps for strength and mass building. I’ve done all three of them using machines and free weights then I started this program. Like I said early on I’ve done most of these exercises but never all together in the same workout 2-3 nights a week. This program truly is aimed at your core muscles and does work multiple muscle groups at once. At the end you have a good sore, hopefully, and you are whooped which is why Mike only has you doing 8-10 minutes of cardio in the form of intervals afterward. I know many trainers are not big on traditional cardio but I still am. You can talk all you want about supersets and short breaks between sets to keep the heart rate up but another 20 – 30 minutes won’t kill you on a treadmill, elliptical, climber, bike, etc… In fact it will actually take it to the next level. I guess I am a cardio junkie and if I don’t get my 60+ minutes in a day I go nuts. Today, if I count my karate class which was pretty fast paced the entire hour we are looking at about 80 minutes of high end cardio. I know what you are saying, I don’t have all that extra time, my time is very precious. I’m sure it is, everybody’s is but you are already at the health club, you’ve kicked butt on the weights so why not give it your all? I see it everyday, muscle necks at the gym who refuse or only do cardio one day a week and they can’t understand why they have a gut and they healthy, well some do. Try to explain to them to jump on the treadmill or elliptical and they look at you like a deer in headlights. Someday they will get it, maybe. They better because once you get into your 30’s and 40’s you will have to. Your bodies metabolism starts to slow down. It’s mother nature at work so you need to adjust. Losing weight after 40 isn’t any fun, I wish I had this knowledge back in my teens and 20’s but like all other youngin’s you feel you are bullet-proof. OK, I’ll get off my soap box now.
Mike also has a lot of great information regarding nutrition in his book. That alone is worth the price of admission. Mike discusses natural foods versus GMO’s (genetically modified organism), free range vs juiced animals (animals on steroids). The list goes on but eating all natural foods can get very expensive so do your research and stay within your budget. The plan has a solid two weeks worth of meal plans with a large variety of tasty food. One thing I did learn was to stay away from soy, I always thought soy was a great protein source and alternative to meat. The daily caloric intake ranges from 2000 to almost 2500 calories. Granted not everybody can eat that many calories and still lose weight. Mike does also give you a Metabolic Rate Calculator to help determine your caloric intake. Mine for weight loss was 2279 to 2779 and to maintain 3279 but I am a very active person.
One thing I really like about the program was his multiple levels of ab work. There are 8 different ranges, personally I could do the first four and all but one in the fifth level. Gives me something to work for. Even level one is very challenging for somebody whose ab work revolves around a decline bench or yoga ball. Like all exercises listed in the program, don’t over do it else you may hurt yourself. My lower back and right knee are still hurting from lunges, squats, and deadlifts. This leads me to my new workout.
My new workout is more muscle isolation based, multiple sets attacking a single muscle or multiple muscle groups from different angles. Totally against this program but as I was talking to one of the trainers today it’s a nice change a pace and will shock the body out of any plateau and hopefully help those other areas heal up. I plan on adding Mikes ab and lifting program into my monthly rotation which means I should be hitting it about every 3-4 months. The nutrition part of the program, or slightly modified version, will probably be a mainstay for a while, I enjoy it that much. I think I have covered everything, I’m sure Jackie or Brad will let me know if I haven’t.
Before I post final measurements and pictures I just want to say it’s a good program whether you have that final 20 lbs or 100+ pounds to lose. So if you are looking for something new or just need some really good guidance spend the $$$ and pick up Truth About Six Pack Abs for yourself.
Would I do it again, the whole case study with daily blog? Yes, if there is another program Jackie would like tested why not, daily blog, eh became more of a chore after a while. Just catch me in January 2010, after the holidays.
OK picture time, I think I do see some improvement, maybe, and still a long way to go. My wife pointed out my shoulders are bowed in and my massage therapist said the same thing today, I need to stretch more. Her exact words, you can tell you work on a computer all day. Lesson learned, stretch more. This program even came with a book on stretching. Looks like I have some reading to do.
Jay is OUT
Beginning:
End of study:
| measurements | |||||
| 10/17/2009 | |||||
| Chest | 45.5 | ||||
| Stomach | 46 | ||||
| hips | 47 | ||||
| bicep | 14.5 | 15.25 | 14.5 | 15.25 | |
| thigh upper | 27.5 | 28 | |||
| thigh lower | 22.75 | 23.25 | |||
| 11/3/2009 | |||||
| Chest | 43.75 | ||||
| Stomach | 45.25 | ||||
| hips | 45.25 | ||||
| bicep | 14 | 14.5 | 14 | 15 | |
| thigh upper | 26.5 | 27 | |||
| thigh lower | 20.25 | 20.5 | |||
| 11/20/2009 | |||||
| Chest | 43.25 | ||||
| Stomach | 44.5 | ||||
| hips | 45 | ||||
| bicep | 14 | 14.5 | 14 | 15 | |
| thigh upper | 26 | 26.5 | |||
| thigh lower | 20 | 20 | |||
RIGHT ON JAY!! Looks like you did a great job, got some inches and lbs off and look at the big smile on your face in your ‘after’ shot!!
Glad it was a success (and so much so that you’re sticking with the nutrition plan as well… that Mike Geary really knows how to eat, does he not? )
You were a fantastic Premiere Case Study for those of us here at FlabLabs and I’m not psychic but I know Brad will agree!!!
Thanks again Jay. See you in the Twitter stream… keep me looped about how you handle the holidays!! I know you’ll be fine tho. You have it figured out!
luv
Jackie