.svg){kind=icon}
Fat Loss Challenge
Eat well, feel great
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
.jpeg)
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
One-Hour Workout: Revving Your Swim Engine
.jpeg)
.jpeg)
.jpeg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
