Tag Archives: weight loss

A Fast-er way to lose bodyfat?

See what I did there?

Ok, so it was a bad pun.


A few days a go I tweeted that I’d just been sent some info regarding the health benefits of Fasting by my old mate over at Simple Strength. It’s something he uses, and advocates, and if it’s good enough for Rannnoch, it’s worth a road test by myself.
So Tuesday just gone was the my first ever voluntary day of fasting, so how did it go?

I approached the concept with some trepidation but also excitement, I’ve grown up in the martial arts world and know of many systems and styles that actually encourage fasting on a regular basis. I’ve travelled in the Middle East and Asia where fasts are not uncommon. But it’s never been something I’d been willing to try out, or something that I thought would hold much in the way of health benefit.
Then in a conversation with Rannoch via Facebook, he let it slip that he fasts and since he started, he feels better than ever.
I got the book he recommended, Eat Stop Eat, and immediately read it cover to cover. It all sounded pretty convincing, here are a couple of bullet points from the book:

  • Decreased Insulin Levels & Increased Insulin Sensitivity
  • Increased Lipolysis and Fat Burning
  • Increased Glucagon Levels
  • Increased Epinephrine and Norepinephrine levels
  • Increased Growth Hormone Levels
  • Increased Weight Loss and Increased Fat Loss

Not a bad list, all good so far.
The concept is simple, take a 24 hour period and don’t eat anything. Drink plenty of fluids, but otherwise run a normal day.
So thats what I did, after rising on Tuesday morning I had a good breakfast and that was it till Wednesday morning.

The whole day was easier than expected, I had plenty of running around to do, so was kept busy. This helped in the times where the hunger set in.
What really got me was how quickly the hunger pangs would disappear again. I was expecting to be chewing the furniture by dinner time, but as the day went on it actually became easier.
in the afternoon/evening I get busy with personal training and classes. I usually train with the Tuesday evening class, but numbers on this day prevented me from doing so, but I still do the warm up with them, and joined in with the finisher.
I really expected a slump in energy levels after this, but again, once I made sure I stayed hydrated, I was fine. A little tired but all good, in fact my mood was very positive.

The night time came, and here I was worried, going to sleep on an empty stomach, would hunger wake me in the night?
Again no, all was good and i slept like a baby.
Up early the following morning for my first Personal Training client, then sort myself out with a proper Break-Fast. This was a simple smoothie made with frozen berries, porridge oats, milk and a scoop of protein. It went down a charm.

Throughout Wednesday I felt mildly hungry, but I ate as normal. A friend was coming over to train with me and we spent a good while playing with various kettlebell drills, my energy and strength levels were fine, so no hunger hang over.

All in all I’d say the Eat Stop Eat, fasting day wasn’t too bad, I’m going to continue to fast each Tuesday, to see how the long term effects work out.

Check back or contact me for further updates, or beter yet, give it a go yourself.


How to Motivate Yourself for Home Based Workouts

A big part of joining a gym or sports club is the camaraderie, the corps d’esprit, the friendly competition between you and your training partners, the knowledge that if you don’t turn up someone will notice and probably ask you about it, the accountability of having people around.

The road warrior or house wife/husband, doesn’t have this.

They most likely train solo, in their house, garden or hotel room.
No body will know if they slack off or even skip a workout entirely. There’s nobody pushing them to the next level.
Plus there’s all the distractions, TV, Facebook (yes, that one gets me too), the fridge and the kettle.

So how do we motivate ourselves? How do we push ourselves? How do we keep going when we could be watching reruns of Top Gear or making another cup of tea to dunk another Hob Nob into?

We need accountability.
We need to have some way of measuring our progress, a past challenge to beat and a goal to work towards.

Most of us have been in some corporate training thing at some part. In my old life as a Duty Manager in a luxury hotel, we did dozens of these meetings (yawn!!). So you’ve probably heard the acronym SMART.

Well this bit of corporate bullsh1t is actually valid to you and me. Here’s what it means:

  • S is for Specific. The more specific your goal the more chance you have of achieving it. Maybe it’s “loose 10 pounds by the 10 August 2009” or it’s complete the 2009 Dublin Marathon in 3hrs 40mins, or it’s simply perform workout X faster or heavier than last week.
  • M is for Measurable. There must be a way of measuring your progress. Chart the changes in your waistline, record your running times and distances, the weight, sets & reps of your last workout.
  • A is for Achievable. Is a 3hrs 40 marathon realistic in the time span you’ve set? If not, what is. Can you really perform the last workout faster or add a rep or are you in need of a back week?
  • R is for Reason. Why are you doing it? My old Kenpo coach used to say, understand the why and the how will take care of itself. Having good reasons to complete a goal will compel you to follow it through to the end. The more personal the reason, the better. Why loose the weight? Vanity or Health, which gets you going the most?
  • T is for Time. When is the completion date? What date is the marathon? When do you need to loose the weight by? a wedding? birthday party? Have a specific date to work towards.

The best way to do this is to write them down. Keep them somewhere you will see them, on the fridge, beside the bed, wherever you will read them regularly.
Get yourself a notebook, this will be used to record all progress, from your workouts to your diet to how you feel. Note the music you listened to while training, time of day. Anything that may affect your performance and help you next time.

Then tell a friend.
Accountability to yourself and a written journal are great, but nothing beats having somebody else prodding you to do more. Tell your friends what your doing and why, try to talk to like minded people. Social support and accountability are quite possibly the strongest motivators.

The web is a great way of doing this if you happen to travel a lot or live somewhere isolated, twitter and facebook updates can be used to tell the world (ie your mates) what you ate, what your workout involved and even how you felt. they can reply with encouragement or advice.
Don’t take peoples comments to heart, most like to shoot you down for trying to better yourself. Ignore them and instead listen to the ones that encourage you or offer helpful advice.

Just know that if you don’t tell them, they’ll be asking why.

Join me on facebook, I’d love to hear your workout stories. Use the comments button below to post your motivational stories or even to ask for a size 10 up the rear.

The final point I’d like to make is to schedule a time. Book an appointment with yourself.
For my wife, she knows that when either I’m home she can train, or if the little fella goes for a nap she can get a quick workout done.
Even with my hectic schedule training clients and being a Dad, I’m able to schedule a timeslot to train myself. It’s just about forward thinking, look at the day ahead and say, “Right, at 3pm I’m going to do 3 sets of workout A, it’ll take 20 minutes, then shower, I’l be done and dusted by 3.40pm”. Tell the world this is your plan, and go for it!

Like I already said, drop a comment below or on facebook that way you can be accountable to me and the rest of the No Equipment readers.

http://www.wildgeesema.com/ / noequipment.blogspot.com
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Wild Geese @ The Martial Arts Academy

Wild Geese Martial Arts and our newer Personal Training and fitness wing will now be operating full time out of Dublin’s Martial Arts Academy.

At the academy we run regular Filipino Martial Arts, Anti Stab knife defence and Control & Restraint classes and courses.

We also have a selection of basic strength equipment, Barbells, plate loaded dumbells, a selection of kettlebells as well as some of the best conditioning tools ever invented, skipping ropes and punchbags.

So if you fancy training in a non conventional gym under the watchful eye of a qualified and experienced trainer using the types of methods used by fighters and old time strong men to forge physiques like stone and near legendary conditioning levels.

We offer Personal Training, Semi Private training and Supervised training.
Personal Training – You, Me and your personalised program, be it Martial Arts, Self defence, strength, weight loss and fitness. This runs at €50/hr
Semi Private – Bring a friend, up to a maximum of 6. You will then help and hinder each other to accelerate the results in the field you choose, strength, fitness or fighting. We charge €70/hr for the first 2 people with an extra €10 per person up to a max of 6.
Supervised Training – Come in and do your own training under our watchful eye for a nominal fee. Simply €10/hr or €50 per month.

You may combine packages to suit, and if you block pay for classes you can use them as you wish.
For example pay €100 and get 1 hr personal training and 1 month supervised training
Pay €100 and get 1 month supervised training and jump into 5 scheduled Wild Geese Martial Arts classes

For a map to our location click here:


We are number 19. Alternatively visit our websites listed below.


Wild Geese
any cause but our own