Find Ass - Fit Ass into smaller pants
Right, so you’ve over done it… haven’t we all! And you’ve come here looking for some pointers on how to get that big ‘ole ass back into a smaller pair of pants, right?
Well, it’s not rocket science, but hopefully the below points will help get you focused:
Start small and for God’s sake be realistic
You over did it. Ok, so stop beating yourself up about it and start to do something positive. Set yourself a plan. Make it a simple one. Keep in mind it’s not going to happen overnight. It will take weeks, months even.
It’ll be on your mind for ages (‘is it working? Am I getting any results?’ etc.. etc..) and only when you actually stop thinking about it will it start to show fruit.
It takes 4 weeks for the process (you training) to start work, 8 weeks for you to notice changes, 12 weeks for others to notice. That’s 3 months…! Make peace with it and when you’re ready read below…
Make the most out of the sessions
Sessions should be short enough to keep interest up and long enough to get enough work done. I’d suggest 45 minutes for the first few weeks and then see how you go from there.
Concentrate on the big movements, the compound and core work;
Squats, Deadlifts, Lunges, Overhead Press, Chest Press, Bent Over Rows. Planks (and all its variations)
Keep it simple with a focus on technique over tempo or resistance levels. Stimulate the muscles through full movement. If you do this, trust me when I say, you’ll be so much more out of your sessions.
If you’re in the gym then 8-10 reps per set and about 3-4 sets on each exercise with a minimum of 2-3 sessions per week should do the trick.
If you’re out on the track, bike etc.. then try and incorporate some bodyweight work squats, push ups, pull ups and planks in at the end too. They’ll make a massive difference.
Set a start and finish time for the sessions
Whether it’s a run, a swim, a walk, a gym session or anything in between set yourself a start and finish time and stick to it. If you’re finished ahead of schedule then you can do a little bit of polishing – a few ‘curls for the girls’ in the gym perhaps or a little bit extra with the walk, run, swim etc..
Have a think prior to the session to ensure the workload is reasonable and enough to keep you honest.
There’s always time to increase the workload and work time as you progress.
If you haven’t completed the distance or the exercises you want within this time frame you should still stop.
This will have a few effects for the next session:
1. It will ensure you’re focused on working towards your goal
2. You’ll trim the unnecessary work and focus on the main parts
3. Mentally you’ll know exactly when you’re finishing
4. If you’re in any way competitive you’ll be itching to go back for the next session
Have a plan for the session
Do not go in blind to a session. It might work the first or second time but you will start to fall by the wayside and it will be a lot easier to take an extra day off if there’s no structure to the training. If you’re unsure of what to do there’s a wealth of knowledge online. If you’re in a gym grab the attention of a trainer and ask them for a program… If they know their stuff they’ll have loads of plans in the bag, ready to pull out.
Hell, if you can’t get anything from these people then drop me a line and I’ll sort you out with a plan!
Concentrate on laying out the session so the hard work is done at the start, when you’re fresh, and tapers off into more specific work as you near the end of the session.
Get a buddy
Seriously, get a buddy! If you don’t have a gym / training buddy then you’ve a long road ahead of you. Training is tough. If it wasn’t then everyone would do it. If you have someone to share the pain and know how tough it’s going to be then you’ll be more willing to go and continue to go.
Don’t pick ‘that friend’ you know will fall by the wayside. Be strict with yourself and pick someone you know will be focused and help keep you on track.
If at all possible ‘train up’. As in, find that friend that’s already training, focused and has goals to reach. This person is gold, if you can find them!
Get two of these, if you can!
Set a goal for February and March
If you’ve got something to train to in February then you’re more likely to stick with it all through January.
When you’ve done the event in February you’ll more than likely take a break. This break has a very real danger of becoming prolonged. Set a second goal for March at the same time you set a goal for February. This ensures that when you cross the finish line in the February event you’re immediately focusing on the next one.
If you can stick it out for 3 months and get to an event in March I’d gamble confidently that you’re now into a new routine and not just a phase.
In fact, set a goal for each month if you can!
Nutrition – massive point.
This is huge. Pints, Wine, Take Aways, Dinners out…. Weekends!
This point is so huge I’m going to condense it into bullet points. If you can stick to these points then you’ll be flying!
1. Arrange plans to get out and about on the weekend during the day i.e.; hikes etc..
2. At least half of your plate should be green for at least 2 of your meals
3. Make your meal from scratch at least once a day
4. Do not eat the following for breakfast:
a. Pastries of any sort
b. Cereal of any sort
c. Granola of any sort*
5. Stick to this rhyme and keep it simple
a. “Leafy greens and proteins!”
*I’m well aware of the ‘healthy’ cereals and granolas out there but they’re extremely rare in the grand scheme of things. Seriously, look at the back of a box/pack of granola that you deem ‘healthy’ and see how much actual sugar is in a serving. Then see the actual size of a serving!
I hope the above helps. I’m always available for an ear bashing should you need a little bit more help.
Now, go forth and kick the plan square in the ass!
