Another Goal Achieved

After my last night shift today and before a new block shift starting on Monday, I was feeling really drained. The day before couldn’t sleep much and change the body clock in such fast way doesn’t really help with the mood and motivation. I try to don’t sleep much either after the last night shift otherwise during the night I will stay awake and instead I want to get my body clock adjusted as much fast as possible to the normal daily life.

I was feeling so lazy in the afternoon when I woke up, just the idea to stand up and go to prepare a coffee was hard, but after texting back and forward with my wife, I decided to get up and actually went for a quick run.

Just right before the end of my running session, my Apple Watch said “Goal Achieved ” I really enjoy my Apple Watch it is another piece of motivation for me and helps to keep track of my activity, closing the rings is a sign of another day of small progress toward my final goal.

Do you have any fitness tracker that you use? Which one you have and what you love about it? Let me know in the comment.

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Ready For The Next Move

I am almost there, ready for a new and fresh start. I got all my new macros calculated for the best results possible for the next 4 weeks and all my workout plan for the weeks ready to go.

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I feel good and pumped, full of energy and ready for this new adventure. I am a bit late on this start, but there is a reason behind this, I was reading the other day in some post that January is a “No Buy January” which means you should eat whatever is in the freezer more explained in the post from Koolaidmoms, go to visit her blog for more.

Well, I didn’t know this, but I guess my fridge knew and so decided to stop working. You can imagine the catastrophe; the freezer was full with a lot of leftover from the festivities, and I had to cook and consume all, although I felt frustrated about this I have to say that in a way I am happy that this happened and I am ready for a new fresh start.

Friday will be my grocery shopping day and the weekend will see me preparing and cooking the meals for the week ahead. I am so excited about this I have few new ideas in the kitchen to experiment and take my meal prep to the next level. The weekend will see me also working out these days when I am at work on a shift of 12 hours is hard to include also the workout routine, so I prefer to wait for my days off.

I hope you guys had a wonderful start of the week with new plans, goal, and ideas.

My Summer Body Is In Progress and yours?

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Cut or Bulk, My Next Move

During the last few weeks, I have been thinking about what to do next. I have been on a cutting diet since May 2017, lost 17 kilos but have still more fat to lose. December was disappointing, I had flu a couple of times, week after the other and although I  followed my meal plan, I couldn’t exercise the way I should and I wanted.

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I tend always to remain positive and look more ahead, searching during my reflections more the positive why rather than the negative ones, sometimes more than I should :-). The festivity break didn’t help neither, so I decide to surf the moment and take a break, Yeah, Ok, I had my cardio in Christmas day, New Year’s Eve and even on the New Year day but really was nothing compare the myriad of food and alcohol consumed during this days.

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2018 is finally here, I am back on track with my cutting diet and workout plan but what is my next move? In two weeks I will commence my Clean Bulk program, my first and ever bulk, I know now what you are thinking “But Silverio, you have bulked for your entire life how can you say your first Bulk?” Beleive me this one is going to be a totally different one, there will be no junk food and the goal is to increase lean muscle and try to keep the fat increase to a minimum and reset my methabolism, in the end try to get my Body Fat Percentage (BFP) keep reducing.

Girl practicing yoga in the New Year 2018.

I will assess my progress after 4 weeks then decide if move back on the cutting side or keep going for another 4 weeks. I will keep you guys posted!

What you guys think of this game plan? Would you have a different thought or suggestion? Let me know in the comment!

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My Inner Drive

It’s two days that I am out from my night shift, but I still cannot have a proper sleep, I hope to regain soon.

This morning I force my self to wake up at 08 am although I had slept since 5 am and outside was raining. I enjoy the sound of rain on my window; it gives you that calm and relaxes sensation that I would have loved to embrace and remain in my bed for the entire morning. I guess you know what I am talking about.

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Here comes the MOTIVATION, the fear to lose another workout, the horror to set your gain back, the ones that you have achieved so hard in this last months and you don’t want give up, well, if you been wondering, this is for me MOTIVATION the thinking behind NO PAIN NO GAIN, the words REMEMBER WHY YOU STARTED!

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And you!

Have you started your journey? What motivates you?

Leave me a comment!

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Getting Back on Track after the Holidays

I never thought I would say this but I am really so glad that these holidays are over and family has finally left. Today, I had my real first day of my life back to the normality.

In this past two weeks I couldn’t exercise the way I usually did and I wanted, although I enjoyed the family visit and have spent time with them visiting places I never did before, my plans where to exercise every day or at least 4 to 5 times a week and get the most use of the surplus nutrition that was inevitable during the Christmas and New Year period for muscle gain instead.

Likely I never give up on my cardio routine, this helped to prevent the fat gain and today I am counting only 2 kilos of gain. I am sure the most of this is water retention so I guess that I will be totally back on track in a week or 10 days.

How you have overcome this holiday season? Have you been able to don’t gain weight and remain on track? How much have you gained in weight?

Let me know in the comment.     

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Les Mills GRIT why I choose it in 2018

Every time a year end we always set new objectives and goals, but why don’t remain on the same goal and make it even better. 2017 has given to me the fitness foundations and I am ready for a new challenge in 2018 that’s why I have decided to add to my weight training also this new discipline “Les Mills GRIT”.

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Les Mills GRIT is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups.

When it comes to The Grit series, the variety of the challenges, timing, blocks and compound moves makes it a one of a kind HIIT exercise, possibly even the hardest yet. The workouts, divided into three formats, Cardio, Plyometrics and strength target different athletic needs for the body. By combining strength, jump training and speed, you get to achieve the look and performance of an athlete. We all know power without speed is heavy and slow, speed without power is a good cause for breaking bones, but a combination of both is what makes the athletes and these are some of the benefits of HIIT, specifically here The Grit series.

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BENEFITS

  • Rapidly improve strength
  • Increase lean muscle
  • Set new fitness goals – then smash them!
  • Put your metabolism into overdrive, burning calories for hours after the workout
  • Forget hours of training – 30 minutes is all it takes

Have you decided which challenge you will take for 2018? Let me know what you think.

Silverio Post

1st / 12 Weeks Challenge – Ended

What’s up, guys?

I know is a while since I don’t post but I got pretty busy lately and believe it or not following the program is a 24 hours work (Work – Gym – Meal Prep and Family).

Today I want to announce the end of my first 12 Weeks Challenge program and want to share some results. Why I said my first 12 Weeks Challenge? Well, because as you can see from the image, I still have a long way to go and cutting face is not ended yet.  Anyways in this 12 weeks, I have lost 3.7 Kg coming down from 70.7 Kg to 67 Kg not sure how much more I need to go down and even if I try to purchase a fat caliper since hasn’t arrived yet I cannot estimate what my fat percentage is.

I will keep my carbs pretty low this month before starting a new approach, I am considering to carb cycling which means alternate days of low carbs intake with other at high carbs intake, perhaps I will write a different post on the subject.

As always let me know what you think a leave me a comment to show some love!

 

 

 

 

What is my secret for Weight Loss 

Lately, I was talking with an old friend and through comments on my social, I got asked what was my secret for Weight Loss and how I got results.

Although I am on a training plan which takes me at the gym 4 times a week the diet is 80% if you want to get good lean. There is a lot of food out there to choose and variety but of course, choose the correct food to eat will help you not only to feel more satisfied in the long run but also make sure that you take all the nutrient necessary. Some of the foods I use are eggs, Oatmeal, Whole Wheat Bread, Almonds, Avocado, Olive Oil or Coconut Oil, Chicken Breast, Lean Ground Turkey, Cod, Tuna, Salmon, Potatoes, Rice, Pinto and Black Beans, Broccoli, Green Beans, Asparagus, Cauliflower, Zucchini, Peas I love peas.


A good place to start is to spend a little of your time in the beginning on understanding what you are eating and choose the food that you would like to include in your diet.

The key to weight loss is achieving a negative energy balance, or taking in fewer calories than you burn, sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, so you need to choose where you want to be and which kind of life you are having in order to properly calculate what is your caloric maintenance. If you look online and do some research there are plenty of free websites that will allow you to calculate your caloric maintenance, be aware that it is not really precise the calculation so after the 15th first days of your diet look the results and change the diet as desired, also the human body adapt fast to the changes and in order to keep getting results you need to change your diet after 4/5 weeks, of course, this means getting fewer calories each day 100calories, for example, will already make the difference.


Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.

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Officially in the 4th Week of 12 Weeks Challenge Program

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Today is officially my 4th week in the 12 Weeks Challenge Program. I have definitely made a lot of progress in the last 4 weeks (lose weight – increased the muscle mass – feel more energetic) and more have to come. Not sure yet what the results will be, this is my first time in a challenging program and I never saw my body how would react.


All will be a discovery.

By the way, today I have experimented a new chicken recipe and tasted great.

Marinate the chicken in Lemon – Salt – Pepper – Olive Oil – Thyme for 2/3 Hrs and cook in a pan once ready.

Serve and Enjoy hot.

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all

 

 

Rewarding your Gains

By now, if you have read my previous posts, you have learned that I have lost in this past months 11kg / 24.2 pounds and looking forward to loosing much more.


It is important to set up fitness goals but is also important to reward your gains. Following a strict meal plan sometimes needs a so called cheat meal which doesn’t only help to boost the moral but also will transform your body into a more efficient fat burning machine.


Of course you don’t need to exaggerate but for instance, you could decide that after you have lost a certain amount of weight you will have your reward.

I do have already decided what will be my next reward and when. And you have decided your reward and when? Please leave me a comment below and let me know …

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all