The Springspiration Effect
A new era is beginning in the life of the LifeT!Lt Blog. From Monday, you will be able to follow the transformation of a 25-year-old girl, and from April 4th, a 29-year-old boy. They will follow the diet and workout plan I have written, and as my time allows, I will continuously be by their side, supervising the program. The girl, Petra, will start her new life on March 28th, opening a completely new chapter in her everyday routine. I received a letter from Petra that convinced me that she would be the first female participant in LifeT!Lt's history when it comes to documented transformations. A letter that I want to set as an example for every woman who reads this blog and is currently trying to motivate herself to prepare for summer and definitively change her life. This letter contains everything that makes it worthwhile for me to stay up late and keep this blog running. This letter contains all the despair, pain, uncertainty, vulnerability, and fragility of every woman. But it also contains the desire to improve, self-belief, optimism, but primarily the courage to face all the problems that only a woman can face when she doesn't feel comfortable in her own skin. Needless to say, Petra is post-breakup.
Hi!
I tossed and turned all night yesterday, and so many things were swirling in my head. What we talked about, what you wrote, especially in the last 3 weeks, had a huge impact on me. Although I'm not in my best shape, I know one thing:
As paradoxical as it may be, I feel most ready for the task ahead of me right now!
In the past four months, I have worked hard to be myself, making decisions that I had no idea what impact they would have on my life and thus on the important people around me.
I jumped in because I believed in myself. I succeeded because I believed I could do it. (For the first time truly)
I have no idea what I'm getting myself into, I'm only sure of myself, hoping that this, combined with willpower, will be effective, but I know I can't do this alone.
I completely entrust myself to you!
Last night, I spent a lot of time pondering whether I was truly ready, that is, even more than sure, because I am accepting help from someone with whom I have only one chance.
In other words, if I mess up, I don't get a second chance.
I've thought it through, although the specifics are still unclear to me…
Something is really missing: I go to bed every night feeling like I've done everything to be successful, but in the morning when I look in the mirror, I feel like I haven't done everything to feel like a successful woman. MYSELF, that's the primary thing.
I've always cared less about other people's opinions, only my own mattered, and I couldn't rely on that either, because I messed that up too L, if I hadn't, the digital scale wouldn't have gone crazy yesterday.
I see my pros and cons as clearly as possible, and I won't say it's not a crappy feeling.
It was hard to get on the scale after 2 years… to face the raw truth that I had been ignorantly burying my head in the sand about like a silly bitch.
If I don't try, I'll never know if I'm capable of it!!!
It's going to be hard when:
…I participate in communal feasts
…someone says, "Let's go eat at the nearest restaurant"
…my friend brings chocolate popcorn
…there's no popcorn with the movie at the cinema
…the smell of buttered bread with fresh cucumber
…I unintentionally offend others just because I'm hungry and irritable
…I walk past a bakery
…I have to perform at work, but all I can think about is, "Oh my God, I'm starving."
…at a corporate team-building event, everyone is drunk talking shop, but I'm sober.
…no cigarette after sex
…I'm already sick of liters of water, but I'm still pouring it down
…I get home exhausted in the evening and know the workout program is still ahead.
…I work abroad and have to go for a run at night because I don't finish before 10 PM.
…after "2 days of diet and exercise" I think I've saved the world, but then I get down on myself because 10 kg of fat didn't immediately jump off me and 5 kg of muscle didn't jump on.
…I see the results and I'm satisfied, so I don't stop.
…I crave a Gyros.
...after an hour of running, I feel like I deserve an ice cream on the island + a cigarette
and who knows how many other things, but you'll tell me anyway, although no two people are alike.
(I know there's you, who succeeded, and then there are those who fail) J J
Is milky coffee allowed???
Kiss, we start on Monday…
It's for these girls and their feedback that I do all this. Because of them, I've been sleeping less than four hours a night for almost 70 days now, because of them I write this blog, and I invest significantly more energy into LifeT!Lt than into anything else in my life so far. People can get mad about my style; my dad, for example, told me to go to hell yesterday, asking how I could be so crude and what kind of style this was. But understand one thing. I have to reach you somehow, because I need to achieve a certain noise level for you to hear what I want to say, and I have to set the "asshole" bar quite high for you to see what I want to show. I could write this blog like this or like this, but seriously, who the hell would read it? In the previous post, I wrote that four girls are taking their first steps towards their new lives in the coming days. It will be a path of tears, I'm sure, because this road is hellishly difficult, but these four girls had the courage to face these challenges, and I will be proud of them even if they fail, because at least they tried, and they have that enthusiasm and eagerness to act, which is the first milestone on the highway of change and a happier, more successful life (what a sentence). Because this is going to be damn hard. The programs I put together are tough, but as challenging as they are, they are also effective, I guarantee that.
Petra is 25 years old, an endomorphic woman working in an office. Overweight by +13 kg. A 10-week program and preparation for her wedding in August. Goal and motivation: "fit into the chosen wedding dress." Honestly, I can't get over these goals. That's it.
Petra has agreed to document her program with photos, so you too can continuously follow the progress of a woman on the blog. The party starts on Monday, and I'm eagerly awaiting the results. I will be by her side continuously, for her first runs and her first gym workouts. In fact, on Sunday, I will even accompany her on her first grocery shopping trip so she knows which ham, which cottage cheese, and what plain muesli or oatmeal looks like. (No, I'm not sleeping with the girl). Oh, and believe me, in person, I can truly be a cruel bastard, and I will be if I see her starting to slack off, not sticking to the diet, or if her motivation seems to be fading.
It's better to fail 37 times in a row than to stuff your face in front of the TV and feel sorry for yourself. These are the people I despise the most. Pathetic, people who gave up on their lives years ago, who have no present and no future, who lack any self-respect or consideration for themselves or their surroundings, so much so that they look like a cautionary tale. But that's not even the worst part, what they do to themselves; what pisses me off the most is why I have to watch this? If women have looks and men have careers, then a self-neglecting, unkempt, obese woman is, to me, equivalent to a male homeless person. Because never, I repeat, NEVER, can any emotional state or circumstance justify letting yourself go, because mindless eating and doing nothing has never solved a single problem on this earth. Life doesn't stop at 50 or 70, it's just that the goals and rhythm change then. I know a 76-year-old who runs 3 times a week, has eaten healthily for 40 years, and doesn't spend half their pension on medication, nor do they tremble next to a blood pressure monitor twice a day. So, why isn't that the example to follow? Why is the "I don't care anymore" attitude prevalent? And what do I think about those obese young people in their teens, twenties, and thirties that I've been talking about? I think we're all better off if I don't even start, but read the part about people without a future again, and multiply it by nine thousand.
70 days, two types of diet, one for 28 and the other for 42 days. 5 workouts a week, 2 runs, 2 strength training sessions, and one aerobics class, but aerobics can be substituted with a strength training day. Of course, in this program, everything, including the diet, weight training, protein shakes, and vitamins, is tailored to the female body and female metabolism. After determining body type, calorie calculation, which I've already written about in detail here in this post, so if you don't understand these numbers, click the link to find out.
Basal metabolic rate 14.7 x 63 + 496 = 1422 Kcal. RMR 1422 / 24 = 59.25 Kcal
RMR number per hour 59.25 Kcal
Petra's lifestyle over a week is as follows.
6 hours of sleep 6 x 59 = 354 kcal.
0.5 hours of weight training 0.5 x 59 x 5 = 147 kcal.
0.5 hours of cardio training 0.5 x 59 x 2.7 = 79 kcal.
17 hours of daily activity, sedentary office work 17 x 59 x 1.4 = 1404 kcal
Petra's daily calorie requirement: 1984 Kcal
To ensure Petra's continuous weight loss, we will go 15% below her daily calorie needs, meaning Petra will consume 1700 kcal per day instead of 1984 Kcal. Her body will not receive the necessary energy from food, so it will continuously take it from stored excess, thus ensuring continuous weight loss, and not least, avoiding the yo-yo effect. Additionally, there's the energy required for calorie burning during workouts, which will mean an additional 300-500 calorie deficit on training days.
And this is where the big deaths come. The first 3-14 days are the most critical, this is what needs to be survived and this is the hardest. Most of the time I failed here too in the past. You have to prepare mentally for this period and be present. Your body demands energy, carbohydrates, it doesn't understand what's going on, plus it gets extra stress from the workouts, and not least the diet enters its first phase, meaning it starts to continuously scrape off the excess. Because if it doesn't get it from food, it will take it from the stored fat layer. Yes, but as the excess melts away, the toxins stored in the fat, previously consumed, are released into the bloodstream, causing headaches and general malaise. This needs to be continuously flushed out with 3-4 liters of fluid daily. Yes, yes, these are the toxins you crammed into yourselves with chocolates, hamburgers, all sorts of breaded crap, mayonnaise, pizzas, and sugary drinks. Preservatives, emulsifiers, colorings, artificial flavors are released. Feels good, doesn't it? Well, yes, you shouldn't have eaten so much, or expected salvation from a tub of ice cream after a breakup. Now everyone decide what kind of happiness that stuffed chocolate gives you when it circulates in your bloodstream as poison. My God, it feels so good to write about this, because now you will face the consequences of your gluttonous eating habits.
Ask 100 women what they want to achieve with exercise and what they want to sculpt. 99 women will give the following answer: "I want to be thinner, but I don't want to do weight training because I don't want big muscles. I want feminine, slender, but shapely arms, and I want my thighs to be much, much more muscular, and of course, my butt to be as shapely as possible. I have no problem with my calves, they're fine, but I DO NOT want to lose even a minimal amount from my breasts!!!!!! Oh, and I want a flat stomach too." The remaining 1 woman who didn't say this didn't come, but later asked for the workout plan from the others. Calves truly don't need training if a woman fulfills her duty and wears high heels whenever possible. No better calf exercise is needed than that.
So, there's an ancient code of stupidity in women concerning weight training, which states that if they lift weights, they'll become muscular, and their breasts will shrink, so they'll kill themselves on the stair climber and leg machines, and everything will be fine. Now, I won't go into minor details like, for example, the stair climber being particularly harmful for endomorphic women, and certain exercises being on the banned list for mesomorphs, because if they train a muscle group too much, they will simply build muscle in layers under the excess fat, and this will make them bulky, which is incredibly difficult to fix later. Wouldn't it be better to build a house properly, rather than build a crappy one badly from the start and try to fix it for years, when it could collapse at any time? Please, girls, before you start a workout program, ASK FOR A PERSONALIZED WORKOUT PLAN from a properly qualified professional, and do the same with your diet, but first and foremost, read this post.
When creating a training plan for a woman, several important things need to be considered. For example, during the menstrual cycle, a woman undergoes changes that have already ruined the lives of millions of men, but beyond that, hormonal and fluid balance is so disrupted, and estrogen levels become so high in the body, that the same load will have a completely different effect than during a "normal" period. During menstruation, lifting and carrying heavy objects are not recommended, as it increases, among other things, the risk of endometriosis. I will explicitly forbid Petra from doing abdominal exercises for 3-4 days after the onset of bleeding.
Two gym workouts and two 5 km runs in the first 6 weeks, then from the seventh week, three gym workouts and two 7 km runs. There will also be aerobics in the first few weeks, at most yoga or pilates, then as the excess weight disappears, we will gradually switch to body shaping aerobics. Thai-bo, spinning, but I still need to coordinate with Hajni, who is currently preparing for the Fitness European Championship, so I have absolute professional trust in her.
Vitamins due to increased exertion. The body needs strong vitamins during exercise, and since the potency of pharmacy-bought preparations is equivalent to throwing up after an all-night party, Petra will need more professional help.
What else could I wish for but good luck, Petra. Let Will Smith say the rest for me. If anyone knows what music is playing under the video, please write it down.
