Return of the Routine

Its 1 Feb and I have been back on my usual diet now (approx 3500kcal a day of type O friendly foods) for about three weeks. December and the first half of January were a bit wobbly diet-wise. It was Christmas and New Years, plus I had spent a fair amount of that time on holiday in the Alps - where wheat, cheese and pork rule the scene. Beer, while never taken to excess, was generally the beverage of choice.

As I settle back into my regular season diet and fitness routine, let's take a look at what has changed in my body and how that is a direct result of my lifestyle over the past few months:

* Immune System/Digestive System (with reasons)
- Asthma-like symptoms in the chest (dairy)
- Itchy dry skin that some would attribute to "eczema" (wheat)
- A tired and sore feeling gut and colon (wheat, alcohol)
- Spots on face and back (processed foods, tropical oils)
- Low energy (wheat, corn, alcohol, lack of exercise/meditation, going to bed too late)
- Dehydration (alcohol)

* Body Composition
- My weight has stayed the same, while my body fat has risen one point from mid 12% back to 13.4%. A one point rise in bodyfat is equivalent to an increase of 8%.

* Arm Circumferences
- The size of my triceps and biceps have visibly reduced
- Reason: Not enough overloading weights room work. Anerobic cardiovascular exercise (running, martial arts and snowboarding) have dominated my physical activities for the past month. To maintain my arm circumferences I need one 1-hour session a week. To grow them I need two or three such sessions.

* Muscle Definition

- while visibly there is still clear definition in my arms, chest and back, the muscles are flabbier and fat has reduced the definition on my abs (six pack and thighs)

* Cardiovascular Endurance

- luckily, this has not noticeably changed (I have not taken a VO2 Max test though, so can't say for sure)
- however, poor diet has affected my respiratory system (mostly congestion from the dairy). This has caused heavier breathing and wheezing on long distance runs.

SOLUTION: NEW ROUTINE

I'm going to adapt the following routine from today until the end of April:

** Sanjuro Sunday Mid-morning 1 hour class (teaching)/Stretch and meditate 30 minutes

** Monday Late evening Street Run 20 minutes 6 miles per hour - 1 hour torso-stability heavy weighs with 60 second rest intervals between sets - Street Run 20 minutes 6 miles per hour

** Tuesday Rest

** Wednesday Early evening - Sanjuro 1 hour/Stretch and meditate 30 minutes

** Thursday Rest

** Friday Early Morning - Street Run 20 minutes 6 miles per hour - Upper body and core heavy weights 1 hour, 40 second rest intervals - Street Run 20 minutes 6mph

** Saturday afternoon - Interval run (30 minutes) - Sanjuro kata training (30 minutes) - Long interval run (30 minutes)/meditate 30 minutes

Wish me luck ...
Parker Lake | M: +44 7984427854 | www.varsityfitness.co.uk | Comp Reg 6307745