Convict Conditioning Is A 3oo Page Book, and it’s a big book.  This is no pdf ebook. If you are into bodyweight training, then the convict conditioning book may just be your bodyweight training bible. I am not here to judge the title or marketing of this book, what I will say is Paul Wade  presents information on progressive and productive exercise in a way that make this book stand out.

What follows  is my personal Convict Conditioning Book Review. However  If you’re really impatient and want to get started on your own, you can get the Convict Conditioning Book here.

Bodyweight Workouts - Are You Strong Enough ?

Convict Conditioning  Body Weight Training And Saving The Gym Fees

Regular readers here will know that I am not one for the gym. My strength training workouts have been by using my own bodywieght  for over 2 years. I like the idea of getting my strength workout done quickly anywhere. These days the nearest decent gym to me is a good 20 minutes drive, and that is if there is no traffic, so in the time it would take me to drive there and back, I can have a workout done. I have learnt you don’t need a gym to do an effective workout, and I certainly don’t miss the the monthly fees.

I know some people think you won’t be able to build muscle unless you are lifting weight in a gym, but that isn’t the case at all. If you want to build muscle , you just need the right programme. Convict Conditioning can be that programme.

I have used bodyweight workouts for 2 years, and in that time have purchased different books on subject. My first goal was to just get some level of fitness. You know the usual press ups  and stuff, now I want to be able to do more of the challenging bodyweight workouts. I want to progress, and that is why I bought  convict conditioning.  Well that and the challenge they put on the  Buy Convict Conditioning Sales Page

Convict Conditioning – How Do YOU Stack up Against the 6 Ultimate Measures of a TRUE Man?

Well in my case right now that answer is err, no comment. But hey I like a challenge.

So this is the big step up for me. I’m looking to progress to the premier league of bodyweight training. So what do the convict conditioning book contain ?

Convict Conditioning Book PART I: Preliminaries (Chapters 1 – 4)

This first section of the book gets you acquainted with bodyweight training, and explains it’s history. Were talking here about learning about bodyweight training that gives you the skill and the strength to perform the most difficult of bodyweight exercises. If you want to be able to do a pullup with one arm or perform multiple handstand pushups, or even bend over backwards and touch the floor, then the key to achieving success, according to Paul Wade is understanding how to perform bodyweight calisthenics progressively.

Convict Conditioning Book PART 2: The Big Six: Power Moves (Chapters 5 – 10)

Convict Conditioning Book Part 3 —Self-Coaching

In the third  section of his book, Paul Wade provides the principles and guidelines that will allow  you to make Convict Conditioning  work for you. He helps you to structure a productive training program that is based on your requirements This final part of the book is  basically a section devoted to self coaching. It helps you get the best out of the book.

Convict Conditioning Progressions

From reading the book I now realise the key to success is the progressions. In the same way as my weight loss journey took more than a few weeks, then I also know improving my strength and performing these exercises will take time too, but I now have the road map.

Convict Conditioning Book Review Summary

I said at the start of this review, that the convict conditioning book is a bible on bodyweight training, and it really is. If this type of exercise appeals to you, then this is the book you need, but you don’t have to take my word for it,dragon door website had 285 reviews when I last checked, so I am not alone in thinking this is the book you need.

I will of course keep you posted on my own body weight exercise mission, but in the meantime,  Go And Buy Convict Conditioning And Cancel that Gym Membership.

]]> http://retireddieter.com/convict-conditioning/feed 5 http://retireddieter.com/bodyweight-exercises-going-with-the-flow http://retireddieter.com/bodyweight-exercises-going-with-the-flow#comments Mon, 01 Feb 2010 19:50:28 +0000 Dave http://retireddieter.com/?p=525

So the start of a  new month, and I started a new bodyweight workout routine.  If you don’t already know, I am not a member of any gym, and bodyweight exercises are the main way I do resistance training.  So instead of spending money on a expensive gym membership for the new year, I decided to buy myself a new bodyweight workout book. Over the last year I have seen some very interesting stuff  using bodyweight exercises  from Adam Steer and I was impressed enough to try his and Ryan Murdock’s  Bodyweight Exercise Revolution. I am using that  they call the 4×7 wave. This means that the workout cycles every 4 days, and you do it straight for 28 days. I should point out here that you build up the intensity , it is not that you do hard workouts every day. 2 of the days are more recovery from the 4th days hard session. I bought the ebook a few weeks ago, so have have had plenty of time to go through everything, but only now am I putting it into effect. February seemed the logical time to try a 28 day workout routine, so that is what i am doing.  The book also comes with access to videos of the routines. When I first read through the book I did have some questions that I needed clearing up and Ryan Murdock was great at answering all I need to know. I will say Adam makes the exercises look easier than they are, but I am really looking forward to testing this out.

With the goal to get the abs showing by Easter Sunday I am looking for these Circular Strength Training routines ( CST)  to help me on that journey. Of course I will still be fasting for weight loss to ensure I keep losing body fat, but I also want to get more flexible and improve my fitness , and after trying these workouts recently ( though I have to say I tested them not using  the in  4×7 flow  that they suggest , I just went through the routines to see how they were) I know that they will deliver what I want.

The programme also has a video with Ryan showing you how to use Prasara Yoga  so adding this is where I expect to see my mobility improve.

If you want to see if  BodyWeight Exercise Revolution is for you then you can check it out here

Intermittent Fasting Week 36 , oh boy is this last 10 lbs or so proving hard to move. This week, according to the scales I have once again put back the 2lb lost the previous week. When I look in the mirror, if anything I think I look leaner. It was a bank holiday weekend here last weekend, it was also my wedding anniversary, so , yes I did indulge, but I also added in one extra fast during the week to compensate it. One of the great things with Intermittent Fasting is you are more aware of what you have consumed, after all, if you fasted, you didn’t eat anything, so not exactly hard to keep a track if it. !

In addition to the extra fasting day I also did my usual 5 mile walk every day, I do the walking because I enjoy it, not because I want to burn calories, but  it does burn at least 500 calories  ( depending on which website guide you use ) So with the fasting and the exercise ,what I know is that I have not eaten  an extra 7000 calories above my maintence level, so I am going to assume this is more about fluid retention, and perhaps some muscle gain , than an increase in body fat.  My belt is always a good indicator, and I am not having to loosen it a notch.

I know we are told not to go by the scales too much, but the fact is , we do, and even though I am sitting here writing that I am ok with it, I am still disappointed when the scales show I gained weight.

On the bodyweight exercises, I am getting stronger, I can do 7 pull ups on my first set. A month ago I could not do a single pull up without assistance, so I am very pleased with myself on this. Of course, yesterday I tried to get ahead of myself, and after posting about the Bar Barians the other day , I tried to do my first muscle up, let’s just say I need to walk before I can run.  They make it look so easy, but trust me , it isn’t   I could not do one. I know there is a technique involved too, but no way am I strong enough, but I have set a goal to do it before the end of the year.

I think Jaz in this video below is safe from me showing him up on Bondi Beach for a while yet !

Want more information on using Intermittent Fasting for losing body fat ?

Then enter your name and email address in the form below for my free report

I have spent far too long today looking at these guys website I had read a post on Rusty Moore’s blog all about the Bar- Barians and The Bar-Barian Ranking System .

Bar-Baron Requirements

“As far as the physical goes, anyone at any level is eligible to train with the us, but you must meet the prerequisites to be bestowed the title of the Bar-barians Bar-baron. Even Bill Gates could not wear the title of Bar-barian. It is something that cannot be bought or easily attained. Only through hardwork and dedication can one become a real Bar-barian. Physical requirments include:
1) 40 Dips
2) 20 Pull Ups
3) 50 Push Ups
4) 5 Muscle Ups
All of these done in 6 minutes or less”

Now as a guy who started this year 56lbs overweight, it won’t  be a big surprise I am not entering yet .

Now I can only dream of doing half the bodyweight exercises they do with a pull up bar, but I do have a new goal !.

The Bar-Barians were founded in 2004 and are based out of Brooklyn, New York.

I have included a video below of  Zeph who is one of the co founders of the Bar Barians, doing his thing, but you should check out their blog too  here they also have an active forum

These guys are in amazing shape, proof that you don’t need to go to a gym to get in shape. My tip is simple. Use Intermittent Fasting to lose body fat, and do bodyweight exercises to maintain muscle, maybe you will be the next Bar- Barian ? Want to get better at bodyweight exercises, check out convict conditioning

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If you have followed my weight loss journey, you will know I am not one for going to the gym, or doing lots of  training.  I do body weight exercises 3 times per week, for about 20 minutes. I do like to walk but that is it. This video from Craig Ballantyne shows one routine I use. The only thing I add to this on Mondays and Fridays is some pull ups using a bar at the local park.

The Body Weight Exercise Routine is as follows

1) 60 Jumping Jacks
2) Spiderman Pushups 10-15
3) Walking Lunges 10-15 for each leg
4) Spiderman Climbs 20 total
5) Squat Hold on Wall 45 seconds
6) Plank Hold for 60 seconds
7) Burpees
8 ) Running High Knees in Place 25 per side

Rest One Minute and then do it 2 more times if you can !

This routine is taken from Craig’s Turbulence Training Course

I believe that weight loss is mainly about reducing calories, but I use body weight exercises to maintain muscle. If , like me you don’t want to spend hours in the gym but want a fast effective workout, then I suggest you take a look at Turbulence Training.

Want more information on using Intermittent Fasting for losing body fat ?

Then enter your name and email address in the form below for my free report

Is It A Weight Loss Plateau ?

Is It A Plateau ?

As I mentioned last week, I have now hit my first  weight loss plateau. It has taken 6 months, but now, with only around 11lbs left to lose, my body seems to be saying no more !.

A weight loss plateau is not unusual when you decide to lose weight. The fact it has taken almost 6 months before I have hit one shows how affective intermittent fasting for weight loss has been for me.

Weight Loss Plateau –  What To Do Next

In order to move past this block, I need to make some changes, but I also need to be sure that the weight loss plateau is not just caused by simply eating more calories than I need. Many times a weight loss plateau is no more than you eating too many calories for losing weight.

To be sure my weight loss plateau is not because of a problem in my diet, I first have to monitor my calories to ensure I am still in a calorie defecit for losing weight.

As I have lost 46lbs ( 21 kilos) I no longer need the same amount of calories I did 6 months ago.  At the start of the year when I weighed 231lbs ( 105 kilos)  my maintainence calories would be around 3,200 calories per day. Today at 185 lbs ( 84 kilos) and my current activity leval that  number is now around 2600, so 600 calories a day less.

My target now is only to lose 1lb a week, and when you realise that just to maintain the weight I am now I would need to be eating 600 calories a day less than 6 months ago, it is a unrealistic to expect to lose much more. This a good example of why my weight loss goes from 2lb per week, down to 1lb. The number of calories we need does not remain static, it moves along with our weight.

If you are looking to lose weight yourself, please remember that 1lb ( approx 0.5 kilos) per week is a healthy and realistic target. When I started using intermittent fasting, I had a large amount of weight to lose, and the first few weeks the weight came off quickly but I always knew it would change, that is why I set 52 weeks to lose 56lbs, it is realistic.

I now know a  20% reduction in calories from that total  ( 2600 calories) would give me a 1lb per week weight loss.  It also means that my current calorie intake to achieve this should be around 1850 per day ( 185 llb x 10 cals per lb ).

So with this figure as my benchmark, the next thing I had to do was to look at the actual calories I am eating. To do this I simply keep a food diary, and write down everything I eat and drink . I have done this for the last 14 days  This has shown I am not going over the 1850 per day average. On weekends my intake is higher, but weekdays when using Intermittent Fasting and a condensed eating window my calorie intake is lower with an avg of 1500. So now that I know it is not too many calories that are causing the weight loss plateau, I can now look into how I am going to beat it.

In case you are wondering what these figures I am quoting are based on, I take them from Lyle Mcdonald at  bodyrecompasition.com Lyle is an expert in his field, and one of only a few people who’s advice  I respect in terms of losing body fat. Lyle has also written a number of books on the subject which you can find on his. website here

So How to Break A Weight Loss Plateau ?

Well once you have established that the plateau is not because you are eating too many calories, you have to look at what else can be a problem.  Since the end of February of this year I have  used a condensed eating window during the week, and then eaten normally on a weekend. This fits my lifestyle and has been very successful for me, but I think my body has  now got used to the routine. It is time to shake things up.

Since Friday I have taken a break from fasting, but have still monitored my calories to ensure I am at maintenance. My next fast will be from Sunday evening 12th of July to Monday 13th July. [ Update ] I did not do this fast due to a party

From an exercise point of view, I have altered my body weight exercise routine and made it harder. If I am honest, I have not changed it enough in recent weeks. One of the drawbacks of bodyweight exercises is , they get easier to do as you lose fat !.  Take a regular push up for example, I am now pushing up 46 lbs less than I was 6 months ago, but I am fitter and stronger than when I started. When you use weights, it is a progression, you increase the weights you use as you get stronger , but when using your own body weight , it is the opposite.

The way to ensure this is not a problem is to make the exercise more difficult, for example a one arm push up, or doing the push up on a decline etc.

I also have purchased some suspension straps. I can use them in the local park, and it is far cheaper and easier than a gym membership. At this time of year I enjoy doing my workout outdoors.

I use this book for my body weight exercises. I only do about 20 minutes 3 times per week to maintain muscle .

So this is my plan to break my weight loss plateau. This is the first time in 6 months I have looked at the amount of calories I am eating. The reason for doing so, was to be certain I was not eating more calories than I thought, even when using Intermittent Fasting it is possible to gain weight. As a retired dieter I don’t intend to spend the rest of my days counting calories. This exercise was neccasery to confirm my regular meals are not the cause of the wieght loss plateau.  If you have been using intermittent fasting and are not losing weight, or even gaining weight, then you are consuming more calories than you need on your eating days, and you need to look at ways to reduce this.

For me intermittent fasting is the perfect way to control my calorie intake, but with still wanting to lose 11 more lbs I need to alter my current routine a little to get the results I want. What I won’t be doing is restricting any foods I like. I am still, and always will be a retired dieter !.

I expect to remain the same weight for another 2 weeks and then see the final few lbs start to melt away… at least that is the plan, only time will tell, either way I will post the results.

Update Jan 2010

I did reach my weight loss target in Oct 2009 It took me 41 weeks to lose the 56lbs of fat. You can see my weight loss transformation pictures here

The weight loss plateau lasted for a little over 2 months. It was the toughest part of my weight loss journey, but my advice now looking back is to stick with what has worked, and be patient.

You also need to get an understanding of your current RMR ( Resting Metabolic Rate ) You can use my BMR/RMR Calculator here

Often what you think is a weight loss plateau is nothing more than your lifestyle catching up with the new you. Understand the changes you have made, and chances are this will be the last you see of  your weight loss plateau

Update Feb 2011

Another year on and I have maintained my weight loss. I now find I go between 163 and 166lbs . Since writing this post, the things I believe are important in acheiving weight loss are now covered in the anything goes diet.

Want To Know More About Why I Am A Retired Dieter ? Want To Lose Weight And Burn Body Fat Without Dieting ? Then Enter Your Email Below And Get My Story

It is exactly 12 weeks today since I first started using Intermittent Fasting to reduce my weight. This week I lost 1 kilo ( just over 2lbs) . I now weigh 90 Kilos, or 198.4 lbs, In only 12 weeks I have broken the 200lb mark, I have lost 15 kilos or 31lbs something I did not expect to do for another 4 weeks.

The fat loss from using Intermittent Fasting has surprised me.Remember, at no time during the last 12 weeks have I not eaten what I wanted to eat, no food is off limits. Notice I say ” fat loss ” because the weight I have lost is body fat, not muscle mass. Our focus is to burn body fat for weight loss, not to lose muscle mass.The more body fat you have, the less likely you are to lose muscle, so it is possible I will lose a small amount of muscle as I get leaner.I have,and continue to use body weight exercises to maintain muscle so I am not concerned in this area. I have noticed over the last month, my body shape changing, even though the weight loss has been slower during this period, the physical changes have been much more noticeable. I will have my body fat percentage taken at the end of the month at the same time as having my body measurements done. I did take photos at the start of this year, and also after 6 weeks, so there will be some photo evidence too.  I have decided that this first 12 weeks will be called stage 1 of flexible fasting programme. Once I decided to become a retired dieter, I had to find a way to control my weight without feeling I was restricted, Intermittent Fasting has allowed me to do that. Depending on how much weight you want to lose, you can  work intermittent fasting around your own lifestyle to ensure get the results you want.  At the start of this journey I made a target of losing  4 stone/ 56lbs, or 25 kilos. From my starting weight of 105 kilos, this would mean I will be around 80 kilos, so I have 10 kilos to go, however, over the next 12 weeks I will use body fat, waist measurements, and how my clothes fit, rather than just what the scales say.

Over the next 12 weeks I will document more about the type of exercise I am doing, trust me it is not much !, I am not one for the treadmills, though I do like to get outdoors and walk .

So my original target was to lose the weight over a period of 12 months, based on steady weight loss of  one or two pounds per week. I now feel even at a fat loss of one pound per week I will manage this by September at the latest. So my goal is now to be in shape by the time I turn 45 on Tuesday September 8th 2009 .

So the highlights of the last 12 weeks of  using Intermittent Fasting For Weight Loss :

I have consistently lost weight every single week for 12 weeks, no plateau, no weight gains, just pure fat loss every week.

I have more energy, no tiredness in the afternoons, when using Intermittent Fasting.

I have noticed a significant improvement with my Asthma  symptoms.

Unlike a diet, Flexible Fasting fits around my lifestyle, I don’t fit my life around Intermittent Fasting.

Tomorrow I will post a typical fasting day for me.

Read My Eat Stop Eat Review For more detailed information on fasting to lose weight.

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Just because I have retired from dieting, does not mean I am going to sit around doing nothing for the rest of my days.. actually for the last 6 months I have indeed , done nothing. I do have a good excuse for the the first 4 months, as this was due to an ankle and shoulder injury i sustained playing tennis with my son in July. Saying that, I could have started training again in November, but I was out of the habbit, and just didn’t. Now with all the excuses out of the way I have started doing a bodyweight workout 3 times per week.  There is no need for a gym membership to get in shape, the best gym equipment out there, is the one we were born with. I will post more about bodyweight exercises and my bodyweight workout routine  in a future post.