[FITNESS] I did it once, I’m going to do it again but better!!

Ok, time to focus! My routine is right out of sync and I have no focus. Work has engulfed life and it’s time to set out some plans.

Last time I entered, this time I’m in it to win it and I’m taking on board everything I have learnt, from experience and from my peers! I’m not going to be silly obsessive and I’m going to include much more natural techniques like paddle surfing, shit loads of biking, windsurfing and maybe some canix if someone will lend me a dog. Like Andi Peters said when he called me up after the last time I’m not going for a bulky upper body but an all round super fitness shape.

I have a global website to deliver by September so between now and then is a warm up and some strength training to increase my one rep max then the training begins.

As usual, I’ll be putting a few posts online so am requesting some help along the way. Nuffield, you’re going to be playing a big part, being right across the road. PHD, I love your creamy white chocolate diet whey, the odd pot of lean degree, PHD CLA and that 6hr stuff is a real nice bedtime snack! ;) . GNC, about that brand embassador thing, can we sort that out in the UK.

The schedule,
Between now and September strength training maintain body fat as much as I can. Aerobic in Germany and weights while I am in the UK. In September I will pay for a photographer (fitness photographers send me get in touch) to do a before shot. Then between September 2012 and June 2013 I will focus on creating a shape. I am not going to set out a training plan for 9 months as things will undoubtedly change but this gives me enough time to work on specific muscle groups and not have a rush at the end.

Right, that’s me committed in writing. Now I have something to aim for. Last years attempt: Before and after

More fitness posts

I did it once, I’m going to do it again but better!!
Last month I tried PHD’s CLA to promote lean muscle mass
Roger Ward Health and Fitness – How hard to train?
Recent online exposure for me, Glenn Ward, thanks to PruHealth
Nuffield Health – Health MOT review
Photo shoot for circuit class exercise demonstrations
Completed the Mens Fitness Abs of Steel iPad App to the letter
Article in this months Moneywise Magazine talking about health insurance for PruHealth
I’m writing a monthly fitness column for Boardseeker Magazine called Windsurf Fit
MensHealth Cover Competition: I said I’d enter and I did – Before and After photo

I am now sponsored by Nuffield Health

 

Glenn Ward Before and AfterFollowing my recent fitness drive with the target of entering the MensHealth Cover Model Competition. I am now officially sponsored by Nuffield Health.

The story is obviously not about winning see the finalists here, The story is about the transformation and the dedication to both time in the gym and a complete overhaul of my diet. This was all achieved as well as a 2 hr each way daily commute to London and a full working week.

Watch this space.

Please visit Nuffield Health

Also check out my fitness column on the Boardseeker magazine website

Loose the love handles!
Loose the Hunch

 

[FITNESS] Time to update the fitness clothing wardrobe

As I am having a serious push in the gym in aid of the MensHealth cover competition and more recently the Maximuscle 30 day bulk up challenge I decided it was time to upgrade the wardrode. This had absolutely nothing to do with the generous money off donation from the website, Simply Sweat active wear. I struggle to find shorts I like, usually too long or too short but Simply Sweat had a good range of Nike, Ron Hill and Helly Hanson. The site provided an easy shopping experience, pictures were clear and of both front and back of the garment which can often be a problem when shopping for clothes online. The checkout process was smooth and offered multiple payment options including Paypal, an added option to opt out of signing up for an account sped things up immensely. Simply Sweat also have a few sister sites selling other specialist products such as camping, beachwear scuba gear etc. One of the nice functions on some of these websites that I have not seen before was a countdown to next day delivery. I didn’t putt is to the test but I though it was a nice touch.

www.simplysweat.co.uk

More fitness posts

I did it once, I’m going to do it again but better!!
Last month I tried PHD’s CLA to promote lean muscle mass
Roger Ward Health and Fitness – How hard to train?
Recent online exposure for me, Glenn Ward, thanks to PruHealth
Nuffield Health – Health MOT review
Photo shoot for circuit class exercise demonstrations
Completed the Mens Fitness Abs of Steel iPad App to the letter
Article in this months Moneywise Magazine talking about health insurance for PruHealth
I’m writing a monthly fitness column for Boardseeker Magazine called Windsurf Fit
MensHealth Cover Competition: I said I’d enter and I did – Before and After photo

MensHealth Cover Competition: I said I’d enter and I did – Before and After photo

Been looking forward to this weekend for a long time, silly regime over! entry done! chuffed with the achievements but think the abs are not competition standard. I shall now be going back to a normal one day on one day off training schedule but will be adopting a Thor (Chris Hemsworth) approach from now on. There were a lot of people who said I couldn’t do this in 6 months and although the before shot is a little more than 6 months old I think it best shows how far I’ve come. I’m not going to stop, there’s a couple more competitions coming up and plenty of time to pop in some sit ups.

Thanks for every ones support so far, remember to like the Facebook Page or use the button on the right and if I’m brave enough I might put up some more photos.

Get double reward points and a Free Shaker on your 1st order at maximuscle.com with code 555-811-815 or visit maximuscle.com/ref/555811815

Glenn Ward Before and After

Before and After

More fitness posts

I did it once, I’m going to do it again but better!!
Last month I tried PHD’s CLA to promote lean muscle mass
Roger Ward Health and Fitness – How hard to train?
Recent online exposure for me, Glenn Ward, thanks to PruHealth
Nuffield Health – Health MOT review
Photo shoot for circuit class exercise demonstrations
Completed the Mens Fitness Abs of Steel iPad App to the letter
Article in this months Moneywise Magazine talking about health insurance for PruHealth
I’m writing a monthly fitness column for Boardseeker Magazine called Windsurf Fit
MensHealth Cover Competition: I said I’d enter and I did – Before and After photo

MensHealth Cover Competition: An average week before I turned it up a gear

As many people have asked, this was a typical week I wrote down before I went to see my Personal Trainer Lucy Fry this is nothing like what I am lifting, currently working to a 6 rep max and sets of 4. Sorry, not so good with the names of stuff!

Monday

3 sets 100 sit-ups
3 sets 30 back raises on a fit ball
3 sets side planks 40 secs each
3 sets 10 pull ups
3 sets 20 tricep dips
3 sets 10 chest press 70kg
3 sets 10 vertical press 50kg
3 sets 10 peck deck 55kg
30 min 17k bike (random)
3 sets 10 bicep curls 20kg
3 sets 15 bench row 20kg
3 sets 20 triceps behind the head 16kg
3 sets flys 12kg

Tuesday

60 lengths of the pool

Wednesday

30 min 17k bike (random setting)
3k run 13kmph
3 sets side planks 40 secs each
3 sets 30 back raises, fit ball
3 sets 12 ab machine 70kg
3 sets 10 pull ups
3 sets 20 dips
3 sets 15 seated leg raises
3 sets flyes 12kg

Thursday

3k run 13kmph
3 sets 10 chest press 70kg
3 sets 10 45 degree chest press
3 sets 10 peck deck 55kg

Friday

30 min 17k bike (random)

Saturday

60 lengths
3 sets 100 sit-ups
3 sets 30 back raises fit ball
3 sets side planks 40 secs side
3 sets 10 pull ups
3 sets 20 dips
3 sets 10 chest press 70kg
3 sets 10 vertical press 50kg
3 sets 10 peck deck 55kg

Sunday

30 min 17k bike (random)
3 sets 10 bicep curls 20kg
3 sets 15 over the bench 20kg
3 sets 20 triceps behind the head 16kg
3 sets flys 12kg

More fitness posts

I did it once, I’m going to do it again but better!!
Last month I tried PHD’s CLA to promote lean muscle mass
Roger Ward Health and Fitness – How hard to train?
Recent online exposure for me, Glenn Ward, thanks to PruHealth
Nuffield Health – Health MOT review
Photo shoot for circuit class exercise demonstrations
Completed the Mens Fitness Abs of Steel iPad App to the letter
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I’m writing a monthly fitness column for Boardseeker Magazine called Windsurf Fit
MensHealth Cover Competition: I said I’d enter and I did – Before and After photo

[FITNESS] MensHealth Cover Competition: Change in Diet

I was always taught that if output is greater than input you would lose weight, a simple concept that would save many weight watchers goers a cheeky penny or two. I saw this first hand when my younger brother Luke went from fat Luke back to normal Luke in 3 months (1 term of university) this is no exaggeration, he got hold of our other brothers girlfriends weight watchers book and became very aware of calories, sugar in tea went, no more cheese, fat coke became diet coke etc. I know at first those things did taste better but they are things that takes a matter of days to get used to and not even notice the difference. I did the same although I already adhered to many of his rules, hardest to go was salad cream or mayonnaise on everything but two bananas a day instead of two Snickers was an easy one too, a protein flapjack if I was feeling hungry instead of a buttery cheap flapjack. I did opt for a high protein diet although didn’t cut out carbs completely. I did however think that if I have bread everyday that’s over a loaf a week which is quite easy to cut out if you replace it with your favourite salad. I soon found that if my body needed something I would crave it. I didn’t go mad on the diet thing, if I was round a friends for dinner I didn’t make special requests, if the boys were having a KFC or Dominos I was in and if there’s a lunchtime meeting with sandwiches provided I would dominate them. As you can see it’s not a strict diet it just allowed for moderation and that moderation began to slip as I began to meet my goals.

Some might be bored by the next bit so feel free to tune out,

I began to start of the day with a bowl of porridge and a chopped banana and a sprinkle of chocolate whey for flavour (there were times when I was eating a bacon sandwich every morning) this fires the metabolism in the morning, provides an instant energy for an early start and slow release carbs to last the entire morning.

Sandwiches became salads or rice, a typical salad would include mixed lettuce leaves, baby plum tomatoes, half an avocado, two boiled eggs and a pack of mackerel or two breasts of chicken. To be completely honest for an extra 5 mins in the kitchen this alternative beats any sandwich.

As I mention, two or sometimes three chocolate bars a day became a banana and this went down well as the lads on the neighbouring desks got into this habit as well and took it in turns going out and getting the bananas.

What have I achieved in the last 6 months? Been on or lead the team that: re wrote the brand, wrote the website strategy, designed the website , melded it with the content marketing strategy, re wrote the url strategy, email nomenclature strategy, the illustration guidelines and a customer journey concept, re worked the product portfolio, developed a magazine app, re scoped the email marketing platform, rolled out the global website…

 

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I did it once, I’m going to do it again but better!!
Last month I tried PHD’s CLA to promote lean muscle mass
Roger Ward Health and Fitness – How hard to train?
Recent online exposure for me, Glenn Ward, thanks to PruHealth
Nuffield Health – Health MOT review
Photo shoot for circuit class exercise demonstrations
Completed the Mens Fitness Abs of Steel iPad App to the letter
Article in this months Moneywise Magazine talking about health insurance for PruHealth
I’m writing a monthly fitness column for Boardseeker Magazine called Windsurf Fit
MensHealth Cover Competition: I said I’d enter and I did – Before and After photo

MensHealth Cover Competition: The turning point

I have always trained or have been active, I started playing national league basketball at the age of 13, football before that and highly into my windsurfing at around 17-18 years old, but after my teenage years I always found it hard to shift that last bit of fat on my lower belly. This was a massive annoyance as during my A-level years I had a six pack, could complete the sit up bleep test and thought my metabolism would always see me right. As the years drinking and smoking (don’t do it kids) went by, I gradually added to my waist line. At 24 while working in Egypt as a windsurfing instructor, even though everyone was shedding the pounds (to the point that we had to get one of the guests to sew up our boardies!!) – I still couldn’t lose it! I even built a sit up machine out of a bungee tied to a post.

In February 2011 I met up with Lucy Fry, personal trainer and Fitness Journalist who I met through a colleague and friend at work. Laura Fry (no relation) asked me about my routine and immediately identified the problem. Like many, I thought sit ups were the key – how naive I was. She gave me some really effective ab exercises to add to my existing routine. Roll outs, lunges, squats and dead lifts were additional to leg raises, side planks and a good heavy stack on the abdominal machine. But, this still was not the main issue! This would re shape my abs but not lose the fat covering them. When Lucy asked me to load up a barbell to perform some squats, it soon became apparent to her that I had never worked out my legs. The biggest muscles in my my body had been neglected. I simply added at least 2 x 30 minute bike to my weekly routine and two leg sessions  (lunges, squats and dead lifts). I noticed the difference in 2 weeks! The folds in my skin began to change, this motivated me even more and really began to focus on techers as well as a quick increase in weight to push my muscles to work at around 10 reps to complete exhaustion.

Bingo! I have gone from a 34 inch waist to less than 30, now none of my jeans fit and I really need to go shopping!

Like this facebook page for updates.

I am gonna enter the Men’sHealth cover competition! yep you read right!

Ok! here’s the dealio! I got bored of training for runs! so, as part of my early mid life crises, instead of (sorry as well as) buying a new motorbike, there were 3 things I wanted to achieve growing up, being on TV, sailing a Trans Atlantic and getting in the kind of shape you see on MensHealth. Those of you know me, know I have achieved 2 for 3. For those who have known me for longer know I got a bit podgy there for a while!! So to keep me motivated over next few months I’ve decided to have a crack at the competition.

I’m also setting up a Just Giving Account for those who laugh or have any doubts! So put your money where your mouth is, the money will go to the Macmillian Cancer Research charity.

You’ve all seen those unbelievable before and after shots in the mags so here’s my tubby Glenn , top left. Bare in mind this is going to have a massive impact on my life, change of diet, change of daily routine (I commute 4 hours a day!!) and even less drinking at the weekend! So support the effort and visit the Facebook Page, share! tweet! like! whatever you do!

More fitness posts

I did it once, I’m going to do it again but better!!
Last month I tried PHD’s CLA to promote lean muscle mass
Roger Ward Health and Fitness – How hard to train?
Recent online exposure for me, Glenn Ward, thanks to PruHealth
Nuffield Health – Health MOT review
Photo shoot for circuit class exercise demonstrations
Completed the Mens Fitness Abs of Steel iPad App to the letter
Article in this months Moneywise Magazine talking about health insurance for PruHealth
I’m writing a monthly fitness column for Boardseeker Magazine called Windsurf Fit
MensHealth Cover Competition: I said I’d enter and I did – Before and After photo