torn-rotator cuff for the second half of 2022 and most of 2023 so I am really out of shape and in need of a total change of lifestyle before I start back training Basketball and BMX racing again!
At 5ft 8ins and 108KGs I currently have a BMI of 35.3 I am creeping over the boarder of Overweight into Obese 🙁
Before I start specific Basketball and BMX training I urgently need to drop some weight and lose as much body fat as possible. My bodyweight when I was in peak fitness about 25 years ago (Half a lifetime ago!) was between 68-75kgs so I think at 50 getting to about 80kgs may be realistic so I need to lose about 27kgs to reach 80kgs so that is my goal weight! I plan to lose this weight by March 2024 if possible.
As I currently have a sprained ankle! I am mostly going to walk and ride the mtb to drop as much weight until my ankle is healed as well as Weight Training 4 times a week in the evening to try and get a strength base before starting BMX specific training in 2024.
Beast 30 Day Training program:
I got this idea from the program that David Goggins did to drop weight quickly to make the maximum weight for Navy Seal training or something but I have modified it a bit as I am currently hurt and can’t run due to an ongoing ankle sprain. I’m also not trying to get myself any more long lasting injuries so I have scaled it back a bit.
Essentially I am going to walk for an hour from 5:30-6:30 EVERY day including weekends and then at lunch time during the week and after walking at weekends I plan to ride for an hour or so on my mtb then Mon-Fri in the evening I plan to walk for another 30 minutes straight after work and then do an hour of weight training on Mon, Tues, Thurs and Friday alternating Upper Body and Lower body and do lower weight higher reps similar to the Goggins training.
I plan to start tomorrow morning so 30 days from tomorrow will be 24th December so I can then take a day off from training on Xmas day and then do another 30 days to try and get to my goal weight by the 26th Jan ready to start BMX specific training until the start of the season in my lunch hour!
So my training will be as follows:
I hope to lose at least 1lb a day for the 30 days so I should lose about 14kgs in the 30 days. This would get me to about 94kgs by 24th December then I can take Xmas Day off then do another 30 days of the Beast training from 26th December to hopefully take me to my 80kg weight target by 26th Jan. Then that will give me all of February and Most of march at least before the race season starts to ride to the track and do an hour or so of BMX specific training (Sprints and full laps) to get me in BMX shape.