Thank you everyone for the kind responses. To answer ‘onemorechance’ it was tough and go at first. I used to get a craving for chocolate, but I just had to look at my ‘before photos’ and it turned me right off the idea of eating junk food again. It certainly motivated me to resist the urge to buy those special deals when shopping. The hardest thing I guess was when I first started my workout because my kitchen cupboards were filled with junk food and I did not want it to go to waste, so I binged on everything and probably started my workout much worse off because of it. My unhealthy diet was also seriously affecting my health as I had pains in my heart and trouble sleeping and when I ran a short distance I could taste blood. So I changed my diet entirely to a proper nutritional one. When I first started I would get an urge for chocolate so much that I decided to put a chocolate bar on the table next to my bed as a reminder, so when I woke up I would see it and start my day by resisting it, and when I went to bed and saw the candy bar was still there and unopened I would feel happy with myself that I resisted the temptation to eat it. That same candy bar sat on the table for months as a reminder of what I was fighting against and then I threw it in the trash. Farewell craving. I did the same with a beer bottle in the fridge.
Here is my current daily workout plan and food plan. I spend one day on cardio and the next day on weights, and repeat the cycle for the entire week, so that every day is busy. On Cardio days I do fast physical exercises in the morning like jogging for a few minutes and then running really fast for 20 seconds and then jogging for a few minutes and then running again really fast for 20 seconds etc (1 hour session often early in the morning or later and always before meals) and I also do crunches on cardio days and walk the dog on the beach.
I eat nothing in the mornings on Cardio days and try to delay my first meal until 2pm or later. Although sometimes if I need a little boost I start the day with 2 eggs or 2 weetabix or just a Rivita cracker here and there. I drink as much water as I can, and eat as little as possible on Cardio days. Just protein shakes after jogging, and during the day eggs, weetabix, lettuce, maybe wheaten bread, a banana, or an apple, or an orange, also milk, some chicken, sweet potatoes, and especially an avocado. The avocado really helped me a great deal. Don’t know what’s in it, but it truly was and still is a great assistance in losing belly fat. On Cardio days I also do sit-ups / crunches, planks, and I do those exercises in the afternoon or evening in the garden when I listen to the radio, or in my room when watching TV (depending on the weather) and then I take some more protein shake. Also drink plenty of water.
When Cardio day is complete I then start my Weights day the next day. I never take a full complete rest day. I try to keep up with my exercises every day and eat as much as I can on Weights day. Exactly the same foods as Cardio days (eggs, lettuce etc) except I eat much more chicken, or when I can afford it turkey, fish, or beef steaks. Sometimes I will have rice, beans, peas, carrots, and some more sweet potatoes (depends on what is in the cupboard if my budget can afford it), and also plenty of protein shake after a hard workout and lots of water before, during, and after. I use dumbbells while standing, sitting, and on the bench. I also do around 100, 200, or 300 push-ups. Sometimes 400 push-ups. I used to do them the easy way, and when I learned the correct way to do proper push-ups and activate my chest muscles properly I saw great results in my upper chest in those 4 months. I also use dipping bars and I also do a few pull ups. I do most of my working out in the back garden which is a blessing thanks to the cool breeze which helps me battle on.
I have a little saying that I repeat to myself - “Do what you can, and then do a bit more.” Progress is made in that ‘bit more’ that we do. That’s when muscles fight on and they repair and get bigger and better with the aid of protein and rest. I then return to my Cardio the next day and give my upper muscles time to heal so that I can work them again the day after cardio. I think I should continue with my current program until my abs are more defined as my belly fat decreases, and then I will purchase heavier weights and focus more on lifting and eating more. The only dessert I treat myself with is 2 imperial mints which I take just before or after I eat an avocado (gives it some taste).
I am quite impressed with the results I have achieved in such a short time. I actually think it was closer to 3 months and not 4 because I could not exercise one week because of the weather, and I injured my toe at work which stopped me from jogging for another week and when I purchased weights I had to make-do with light weights for 2 weeks until the heavier ones arrived, and when I first used the heavier ones I tore a muscle which prevented me from using the weights for a week, so my proper workout program was much closer to 3 months than 4. I’m happy with the results and I hope you achieve your goals too. I actually feel much happier when I’m jogging and working out. It certainly has given my health and my confidence a wonderful boost and I’m really looking forward to this summer.