Cookie's Fat Burning Sports Program

This article will be a bit different from my usual topics.

At the beginning of June I decided it's time to do more sports, because I was at the unhealthy weight of ~124.50 kg which was too-fucking-much for my height of ~190cm .

Now, after exactly 8 weeks of training, I'm at 104.50 kg . Though technically my body weight is varying to 105.50 kg due to muscle build-ups in resting phases.

So I guess the training's kinda working out. 20 kgs within 2 months is achievable and doable with the right kind of training.

My sports program is built to re-condition your body into fat burning mode, so that even when I have a Resting Day I'm still burning around 0.3 kg of fat per day. That was the maximum value for me that I could not exceed without getting muscle cramps.

I decided to change my body weight by creating a sports program that puts my body into fat burning mode, without exceptions and without all that shitty fitness website marketing bullshit of idiots that have no clue of what they're talking about.

Probably you can get more hardcore than me when it comes to this, but this post is more about the practical application rather than the theory that tries to sell you bullshit you don't need.

The only training equipment you need is running shoes and a bicycle which I got for around 100 bucks overall, and needed 8 bucks to fix for new bicycle paddles when they broke down.

I also got this old crap bicycle on purpose. I always ride only in the highest gear and I modified the wheel hub breaks so that they have around ~20% break force all the time which is kind of amazing.

Dietary Requirements

Your body needs to get proteins most of the time, so you have to lose all things that have sugar or fat in them (which probably is quite literally everything you currently eat).

In my case I went to go for a Pescetarian diet, which means that I sustain my needs for proteins mostly with fish . The only exception is grilled turkey meat that I eat in the evening every second day or so.

The important part is to stay as fat and sugar free as possible, as they would change your body's burning mode back to normal.

If there's nothing else to burn, the fat's gotta be burned, yo.

Most of the time I eat these things here :

I cannot eat much lysin without getting troubles in my darmflora, so I'm basically not eating soy products that much. Most of the time I stick to the above food supplements.

I also had muscle cramps two times already in the beginning, so I decided to go for calcium and magnesium vitamin supplements in the form of those fancy pellets.

I usually drink them in the morning before the morning toilet on an empty stomach, because the folic acid in there usually leads to reactions in the darmflora, so you need to go on the toilet after around 20-30 minutes.

Trash Day

My diet also includes a trash day, where I'm allowed to eat two balls of ice cream. It's fucking hot in Germany at the moment, so the seduction for ice cream is real.

I also count beer as part of my trash day, so that I'm allowed to enjoy beers together on social gatherings on the weekend.

The idea behind the trash day is that you consciously decide to allow yourself treatments, so that you don't have the feeling that they are forbidden. It's an important psychological effect, because otherwise you would subconsciously continue to eat unhealthy once you stop the sports program.

Training Day - Morning Run

In the morning, once I wake up around 06:00 or 10:00 (depending on how long I was coding into the night) I get breakfast.

My breakfast consists of oat flakes muesli with milk and cocoa powder because I started to hate the taste of oat flakes .

The kind-of good effect that cocoa powder provides is that it increases your blood sugar level real fast, so you can start to do sports immediately.

I wasn't doing this in the beginning, and stuck on a thuna salad in the morning, too. But I guess now I'm more in muscle buildup mode rather than fat burning mode, so I would say this is optional.

Without the cocoa powder , the training mode would stay more extreme and you would feel the burning muscles later on during the day.

After breakfast, I start running in the woods for around 3 km - 4 km . The key here is to run as long as you can, if your muscles start to create that fuzzy feeling and you're out of blood sugar you need to stop and walk slowly back home. It's important to not overdo the running part, because you will get exhausted enough later : )

Training Day - Morning Cycle

Back home I usually pack my back pack for work and I take a cold or hot shower.

If it's cold outside, I shower steaming hot. If it's warm outside, I shower ice cold.

My route to work is around 30-40 km distance, and I choose routes that are more beautiful to ride rather than the most efficient ones.

The efficient route leads through a lot of town areas with traffic lights and a lot of noisy streets with too-fast driving cars everywhere; so the stress level is to high there for my personal taste.

Depending on the weather I usually have around ~10 kg of weight in my backpack, because I carry my laptop equipment, repair tools for my bicycle, and a replacement hoodie to not stink so much at work with me.

In my case I therefore decided to go a route that leads along the riverside and through the forests and fields. It's amazing to ride and it constantly distracts you from your training with its scenery, so you don't recognize your training as training that much.

Training Day - Afternoon

At the office I only eat a thuna salad with cucumbers , corn , peperoni and sometimes with goat's milk cheese (it's called Hirtenkaese in German).

The key is to have a low-carb nutrition during the day, because after the cardio training in the morning your body stays in fat burning mode.

Don't eat fat, don't eat sugar, don't eat sweets or treats. As long as you don't eat calories, your body will continue to burn your body fat until the rest of the day.

Training Day - Evening Cycle

After the office hours I also ride my bicycle back home, which is again 30-40 km in distance.

Afterwards I take a shower, eat another thuna salad and that's pretty much it.

I measure my weight usually in the morning after the morning toilet so that the noise ratio when it comes to water (and food-in-processing) levels is not that high.

Usually that's as accurate as it gets, though it depends on whether or not you ate something less than 8 hours ago. Water is processed very quickly usually, but I don't drink water until I was on the morning toilet to be more accurate in the weight statistics.

Resting Day

Resting Days are important if you want to build up muscles. On my Resting Days in the last two months I wasn't doing any kinds of cardio training.

The only thing I did from time to time was to go for a bit of slacklining in the afternoon when I was bored. But rather than that my resting days were pretty sports-free.

Now that I've come closer to my goal weight of 100 kg , I'm switching to a more intense muscle buildup program. On my Resting Days I'm now going for a Balance Board-based and Slackline-based sports program in order to use my own body weight more efficiently to train my muscles.

Depending on whether or not I'm successful with that I'm probably gonna write another blog post about it.

When it comes to Training Day(s) vs. Resting Day(s) it's usually a 2-1-2-2 week, meaning that Wednesday , Saturday and Sunday are usually Resting Days for me.

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