Fresh start

Back in London with a good energy

Everything I know I learn from my own experience. I didn't have any coach or mentor. I've chosen the way which is harder and more complicated, with lots of ups and downs. But in the end I learn for life and then I know that as a trainer, I share only the knowledge which is proven by myself. 

beautiful Toruń by night

As you probably noticed I have been off for one week which I spend in Poland.  Main focus of my visit was to spend quality time my family and friends, but secondly I went there to recover. 

Before my short holidays I found myself in a place where my body was tired, my soul was tired and I was n a bad state of mind - suffered from lots of indigestion problems (due to lactose and dairy intolerance) and then from terrible lower back pain due to constant over train. I had to STOP.  

So I took 8 days off from training, sport supplements and take care over my body. Had two 180 minutes massages, walk a lot and eat naturally (with some nice treat meals) food. But, most importantly, I get the connection with my body&mind again. 
There are lots of people who say that you have to love your body in order to see change but I really can say this is true!

After charging my batteries with love, friendship and rest, there was a time for some change with my training approach. 

from my first run this year in Victoria Park

This s what I learned this time: don't focus only only on training, recovery is a important part of a training process. What does it mean in practise? I reduced weight training to 2 split trainings. I will have pull and push days. The rest will be dedicated to Insanity training (twice a week) and cardio. Plus long stretching sessions at least 2-3 times a week and sauna session once or twice a week. More time for cardio and flexibility. And maybe some massage from time to time :)

back to food prep after some time of rest from lunchboxes

Now I feel more in balance with my own body and I hope that my new approach will show results quickly :)

London's reality

LIt is my third full day in London. No gym yet, no new routine as well.

After seeing how bad English people are eating, I become even more obsessed with the foods I am consuming. 

new findings in local shop: philadelphia cheese 3% fat, greek yoghurt 0%, fat reduced houmous

Nice surprise was definitely variety of food in local shops and full of lighter options of regular products. Prices are also way more cheaper than in Norway!

My no-gym training last three days consisted of:
* jog/intervals on Monday
* at home weight training on Wednesday

Running/intervals:
10 minutes jog, mixed gigh and low intervals outside (approx. 45x45sec), 20 minutes jog plus some push ups. dips and lunges in a park

At home strneght training:

* lunges

* goblin squats

* hanging leg raises

* bent over row

* overhead triceps extensions 

* lateral side raises 

* plank

Norwegian method

As you are visiting my blog often, you might notice that I add 'Norwegian method' section in the right side of my blog. I wanted to mark this type of training specific, since I am convinced that this is the secret for lean body.
 

What is a Norwegian method?

Norwegian method is a system of training which is a result of my own experience with training and dieting. 

 My history: I have trained for 6 years (with 1 year break in between), check all the diets and forms of activity. I become fit, but not as fit as I wanted. I acted without any reasonable plan, just doing things spontaneously. I was always eating healthy, but I didn't control my portions. And the results weren't satisfying for me.

After almost 2 years in Norway I reversed my knowledge about training methods, eating and perceiving my own body. I've lost my insecurity and started to train for my real pleasure and healthy body, not only to get a lower number one the scale. 

That is how I came out with Norwegian method - all of my hitherto knowledge packed in a own watchword. 

Trainings:

To burn fat, you not only have to exercise. You have to do it wise. 

My training is composed by two types of activities - cardio (exercises which rises your hart rate by running, jumping, cross training, going on aerobic classes etc.) and strength training  (where you lift weights/using machines at the gym and working directly with your muscles growth).

* Lifting weights/gym training

First component of Norwegian method is strength training. The one when you worked directly with your muscles - you are building them and strengthen them. 

 

Why build something if you actually want to loose weight? Because those muscles tissues will burn calories for you once you stop training and only by adding muscles you can really re-shape your body (have a round butt, tight arms and flat belly).


There are different methods of doing gym training - one where your working on each body part at one session (circuit training, good for beginners) and split trainings, where on one session you work on two or three muscles groups (like back and biceps on one day and chest and triceps on the other). Type of gym training are always matched with person's fitness level.

My sample 3 split is:
* back/biceps/abs
* chest/triceps/shoulders
* legs/calve

 


* Cardio activities


By running on treadmill, you doing a great thing for your hart, but not necessarily loosing fat. Long lasting, aggressive cardio training releasess lots of stress horomon for your body - cortisol. It will stop you fatburn progress. What is more, your burning calories stops exactly at the moment you stop your activity. And thirdly, it takes lots of time to run 10km.
By going on aerobic classes, you will increase your activity and fitness level, but unless you're not pushing yourself harder, your body will adapt to this kind of activity.

benefits of High Intensive Interval Training

That is why I prefer High Intensity Interval Training. It is short (no longer than 30 minutes) and increases you after workout burn of calories (what means that your body works looong way after you stopped training).
It consist of warm up and high and low intervals where you're going on your 80-95% heart rate max and then rest on low intervals. I am fan of 1minute x 1minute intervals, but there are many versions of it. 
You can do HIIT training on treadmill, outdoors, by doing exercises like burpees, walking lunges etc. There are countless possibilities.

variation in training is a key to success

Of course doing other form of activities which weren't mentioned here are good - unless you're moving and burning calories, but my point was to pick 2 which have the best fat burn effect and are the quickest to perform. 
With smart training you don't have to spent hours at the gym, believe me.

Recommended training: 3 weights sessions and 2 cardio sessions

Diet:

I actually don't like the word 'dieting' since for me it is a lifestyle, type of eating which I am doing on a daily basic. The more you know about food and it benefits, the more flexible you can be in your diet. 

The rule is simple: in order to lose weight, you have to create a deficit. You have to consume a little less then your body needs. By word 'a little' I mean deficit of 200-300 calories, not more. We don't want to put our bodies into starvation mode when it stopped fatlose due to protection priorities, we also don't want to slower metabolism, in fact - conversely, we want to build fat burning machine.
We have to know how much calories we can cosume on a daily basic and later on plan our meals.

I am a fan of often, small s(I eat round 6 of them), but recent studies shows that it really doesn't matter if you eat 3,4 or 6 meals. Daily macros intake is crucial here. So, for them who prefer bigger meals, there is still a hope ;)

There are 3 types of nutrients you can consume:

* Carbohydrates, which gives your body energy. 
There are 2 types of carbs: slow and fast. Slow carbs gives you energy gradually, fast will do it quciker, btu for a shorther period of time. 
Types of slow carbs: brown rice, whole meal pasta, spelt tortillas, sweet potatoes, yams, grains, quinoa, vegetables
Types of quick carbs: rice cakes, white rice, cuscus, fruits

When? I do believe that it is wise to eat your carbs mostly for breakfast, before and after workouts.

* Protein, which builds your muscles 
I belive that protein rich diet is crucial for strong and lean body. Protein gives your body blocks for recomposing your body.
Good protein sources: lean poultry, lean pork meat, fishes, dairy, seafood, protein powders
I recommend having a source of protein in each meal.

* Fats, which helps your body to digest and increases absorption of vitamins and micro nutritients from other foods
We need some fats in our diet, but let's do it wisely. 
Good fat sources: omega 3 pills, fatty fishes (like salmon), avocado, coconut milk, sesame oil
 There is no specific time when you should consume fats but it is better not in pre/after workout time since body will be too abosrbed dealing with your activity and needs quicker forms of refuel than fats

Sample meal plan (portions of these food has to be estimated for each person individually, same as meals)

sample breakfast oats

* breakfast: oats/oat bran with yoghurt/protein powder and 2 omega 3 pills
* snack: low fat greek yoghurt with carrots/other vegetables
* lunch: lean meat with vegetables (about 0,5 kg of broccoli/cauliflower/spinach or other low kcal veggies) with tea spoon of sesame oil
* pre workout: carrots/rice cakes/fruit, BCAA, coffeine
* directly after workout: protein shake with rice cakes or BCAA and rice cakes after HIIT workouts
* after workout meal/dinner (eat within an hour after training): lean meat/fish with baked sweet potato and vegetables
* supper/snack: cottage cheese with berries/vegetables and almonds

one of my favourite food combo: chicken in coconut milk with broccoli

NO for: processed food, sodas, sweets, juices (it is better to eat your fruits than to drink them, unless you have a choice)
YES for: organic and eco food, coffee and tea (sweetened with stevia/truvia), light sodas from time to time

As you see, it is quite lots of food in a typical meal plan. Remember that we are cutting only 200, 300 calories from normal daily intake.


The reason of that there is plenty of food is not to starve your body, but trick it a little - cut a little carbs from lunch, spare some calories, but not let your body to feel it due to big quantities of vegetables. 
You will refill yourself before training and just right after it to restore glycogen in muscles. Other thing is that with gym trainign you will need your food in order to perform your training!
You need your food in order to see results in the gym and in your body! 

Free day/meal:
It is good to have a free day/free meal from time to time. It help you phisically and mentally. 
Free meal is a signal for your body that everything is ok and it doesn't have to go into starvation mode. It helps you with your cravings too. But be carefull, free meal/day can also be trigger to give up your effords and go back on bad track.
If you already started to diet, take only 1 free meal each 7th day of Norwegian method diet.
If you are satisfy with your results and feel comfortable with your dieting, take a free day, but still try to keep it clean (if you ate 1700 daily, make a free day with 2300 calories for example).
After free day you will gain water, but it should be gone within 2 days.

 

Those two components: training and diet are the core of Norwegian Method. 
There is also third: supplements.

Supplements:

You might use additional supplements, but they are not necessary. They are made to help you to achieve your goals faster.

* omega 3 - crucial for all your body health, read more here

* protein powder - great protein replacement in your diet when you don't have time to prepare 'real food', choose whey protein with little carbs in it which will be quick absorbed after weight workouts; I use my protein powder also as a replacement for dairy products with breakfast oats

* BCAA - amino acids, each good protein powder contain them; they are protecting your muscles again destroying during exercising, has far more less kcal than protein shake and only the essence of what you need most (read more about BCAAs here)

* caffeine - helps you with your hard trainings, with additional energy and focus

You can also consider taking: green tea, cla, l-glutamine, magnesium, multi vitamin

Summing up, Norwegian method is based on: 

At least 3 intensive gym workouts, 2 high insensitivity interval trainings and protein rich diet with additional supplements. 
I did not discover America, it is obvious. 
I have just collected all the effective tips&tricks in one place, one method. Method which works on me :)


 


For more info, detailed training and eating plans, please contact me: nordicfitnesss@gmail.com

I would like to read your opinion about Norwegian Method. 
Please use a comment field for that :)


 

Energetic Sunday!

Hello!

How is your Sunday? Mine is sunny and energetic! I started day with gym training which consisted most of cardio work - 5km on treadmill and some ABS work after that! 

Good dose of endorphins for the rest of the day :) Have a good one!

Run, baby, run!

new Better Bodies hoodie from MyRevolution

Last days were cardio days for me. The sun was shining and I had my first running outside. It was kind of slippy, but I made it!

4 degrees outside and some snow and ice still left!

And today I run my first 10km this year! I didn't run for so long for about 8 months. Without any special preparation, I made that :) My time was 1hour 13 minutes. Great feeling :)

10 km in 73min - I both run and do powerwalk during that time

 And I end that training with delightfull (and so easy) after workout meal:

After workout: soft spelt tortillas (lompers) with scrambled eggs and eggs whites with veggies

Back on track!

Hello blog and my lovely followers!

sweaty after fatburning exercises sequence

I'm back in Oslo. Last 5 days were amazing, full of joy, love, partying and good food. It is hard to be back, but what can I do. 

It is time to go back on track now!

I started my day super-healthy with a shot of Green Superfood. Is it good? No! ;) Is it healthy? Oh yesss! 
It containes: alkalizing concentrated organic grass juices, alkalizing veggies, spirulina, and alkalizing sprouts.

After first part of my work I did also some interval training. Intensive 40 minutes with intervals on treadmill - 8 rounds of 1x1 intervals. 

8 rounds: 1 minute high interval, 1 minute active rest

After that I did some fatburning sequence:
10xburpess
10xmountain climbers
10xpush ups
10xdips
10xjumping lunges

I did this in 3 rounds in a shortest possible time. Today it was 7 minutes 23 seconds. I hope that next time I will be able to do at least 5 rounds. 


Now I've got a quick break before second part of my working day. Two personal trainings today, jupiii! :)

Training's variations

After Thursday's squats, there is a right time for Friday's variations :)

hip thrust/hip bridge variation with step under feet (makes exercise harder)

In order to see results, you have to challenge your body all the time. 
Body gets easy used to the same same routine, that is why running for 5km will not bring you the same great results as it did few months ago. 
The same is with strength training - in order to see the change, you have to gradually either increase weight or repetitions. I do not recommend to do more than 20 repetitions in one set, that is why some day in the future you will have to grab heavier weight/dumbell/barbell to challenge yourself :)

push up on step, you can also do plank in the same way ;)

Here are few examples of how you can change your old routine:

- if you are running - try intervals or play with trademill gradient
- if you are zumba fan - check out crossfit training or any other group training at the local fitness club which is completly different than dancing class
- if you are working out in the gym - try to involve step, bosu ball, gums, TRX to your training routine
- whatever type of activity you are doing now, try flexibility/balance training too - session of yoga or pilates might not burn hunderead of calories, but may bring you other benefits :)

Still doesn't see results? Work on you diet then! It might be the reason of the problem :) Only 30% resulkts comes from your workouts, the other 70% is from diet!

Training logs and christmas shopping

side plank exercise

Christmas and our tour to Poland are coming closer and closer!

Beside working duties and all the Christmas-busyness, I tried to find some time for training.
Yesterday I did circuit training in the gym, today intervals on treadmill with some core and abs work in the end.

ready to hit the gym

Circuit training 3 (Tuesday)

* thighs bulgarian lunge 12x6kg 12x6kg 12x6kg
* back bent over row with dumbell 12x6kg 12x6kg 12x6kg
* back seated rowing 12x35kg 12x30kg 12x30kg
* lower back, glutes deadlift 10x40kg 10x40kg 10kgx40kg
* abs kneeling crunch 12x22,5kg 12x22,5kg 12x22,5kg
* chest bench press 10x10 kg 12x14,50kg 10x10kg
* legs, butt leg press 45 degrees 12x110kg 12x100kg 12x100kg
* shoulders lateral raise with dumbell 12x6kg 12x6kg 12x6kg
* calves calve muscles leg press 20x100kg 20x100kg 20x100kg
* core side plank 2x45s

classic plank exercise

Interval training (Wednesday)

*10 minutes warm up
* 8 sets of intervals (60s high, 60s low)
* 5 minutes cool down
* classic plank 2x60s
* side plank 2x.45s 

* russian twist 2x20 4kg
* situps with dumbell 40x4kg
* low back machine 2x20 20kg

I love buying and giving gifts!

Christmas shopping

And after workout I found some time to do little gift shopping in Sofienberg (part of Oslo) - Sunkost and tea-shop were my primary places :) I can't reveal what is in the bags - I don't want to ruin the surprise to the people I bought them though ;)

Norwegians know how to train!

Recently there is a one video going on and on on YouTube:

This s a 17 years old girl (Suzanne) from Bergen which is in extremely good shape. She was filmed during her Cross Fit training.

Watching this video brings me to one, crucial conclusion:  

Norwegians know how to train!

* they are less afraid of heavy weight training
* they are open for professional help of Personal Trainers
* they do much about clean eating
* they are not afraid of using sport supplements like protein powders
* they are open for new trainings like Cross Fit and interval cardio

Why are Norwegian so good at this? 

My theory is that the main reason is about Norwegian society which is quite rich. Even thought there are some social differences between Norwegian, we can assume that they all living on a pretty high level.
Without problems with paying for basic stuff, they can use more energy and effort to take care of their health.

From: siri.bloggnorge.no

 

What with others?

Ok, if you are not lucky tu be Norwegian, you might ask - so why then with me? I think that still Europeans can incorporate Norwegian attitude towards training into their lives. 

* going for a long walk on Sunday costs nothing
* if you are already a fitness club member, you can as well visit that gym room which is next to aerobic room.
* you can still eat more clean and natural, normally fresh fruits and vegetables costs less that already prepared ones

Run log 2 and ice creams

Day free from work means that I had time for a proper run! Moderate tempo, 6km but it was all about hills :)

I use my running time also to get to know my neighbourhood. Today I choose Torshov, Lilleborg and old Ringnes factory area.

After training I prepared fantastic after-training ice-creams! 

I mixed 150g frozen berries with 100g of kesam (or other light diary) with 30g strawberry protein powder dissolved with little water. I added also ground flaxseed and rye bran.

Perfect for such a sunny day like this one :)