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
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
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
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
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
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