Week 3/4 of Phase 2 – FAT BURN. *TOPIC: Introduced CONTRAST WATER THERAPY to minimise DOMS and accelerate muscle DETOX!

Greetings Trend-setters,
February has just flown by…
Another week for me embracing the “Power Foods Diet” lifestyle. And only way is forward – it just gets better with time!!!
I have just completed week 3 of the 4 weeks of Phase 2 – Fat Burn. The obvious changes are in my vibrant skin tone and muscle tone as having lost 1cm from my thighs and 1.5cm from my hips in the last 3 weeks.
My stamina has increased in accordance with the additional vegetable carbohydrates this phase allows to give you energy to train more intensely so you can burn fat and gain muscle. This week we introduced Contrast Water Therapy i.e. HOT/COLD SHOWERS after my sessions to detox my muscles and alleviate the severity of DOMS (Delayed Onset Muscle Soreness). For me the goal is to be fresh to train effectively sooner.
Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.
To incorporate contrast water therapy:
While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
As of next week I will increase my training sessions to 2 x HIIT and 1 x Functional Training i.e. Full Body Strength Training with my personal trainer and business partner George as well as my own 2 x Functional Training sessions to further reduce fat and turn more tissue to muscle.
Each week my reps increase in strength and tempo.
The pre-workout protein and honey as well as shot of coffee is essential to give me a blast of GOOD insulin to feed my muscles as they work to maximum in every rep of every athletic exercise each session throws at me. I am now introducing a post-workout meal after my Functional Training to help me grow muscle tissue rather than starving my body whilst in muscle growth phase. 

The beauty of our “Power Foods Diet” lies in its ability to serve the needs of the everyday person seeking general fitness, those like myself embarking on athletic training to reach their desired fitness goal and the professional athlete. 

In training and nutrition:
Maintain your gains
Set goals
Define the baby steps to reach each goal
COMMITMENT TO CONSISTENCY!!!

It is 2:45am on Monday 25 February, 2013. My drive and passion to share this chapter of my life in this blog is NOW IN REAL TIME. Thanks to all my clients, journo-mate Dan and business partner/personal trainer George for encouraging me to bring to life my random Facebook posts into a collective body of works. Life is precious. Life is Now. Now is sleep. xx

Advertisements

2 thoughts on “Week 3/4 of Phase 2 – FAT BURN. *TOPIC: Introduced CONTRAST WATER THERAPY to minimise DOMS and accelerate muscle DETOX!

  1. Pingback: Muscle Growth For Dummies

  2. I have been browsing on-line more than three hours nowadays,
    but I by no means discovered any attention-grabbing article like yours.
    It is lovely price enough for me. In my view, if all website owners and bloggers made just right content material as you
    probably did, the net might be much more useful than ever before.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s