HappilyFit // Body Fat and Plyometrics


I haven’t done a HappilyFit progress post for a while, my progress and overall plan was thrown off course by a sickness bug. I lost a lot of weight in lbs and my muscle and strength took a serious hit. It was a few weeks until I was able to eat properly again and get my macros back on track. Totally demotivated, but over the last few weeks I’ve gained some of the weight back and increased my lifts to what they were.

So…I have decided to do a summer cut through July and maybe August depending on how I get on. In preparatuon for this I went and had my weight and body fat percentage measured. My aim is to lose body fat and preserve muscle, so I’ll be paying closer attention to body fat percentage than the scale.

I had my measurements taken on the 16/6/15 and my Body Fat % was 21.5 % (20-24% Fitness Scale)

I decided to measure them again today 26/06/15. For the last week I have been following my usual 3 day split (push ~ pull ~ legs) but adding 20 minutes of high intensity interval training and I also introduced some plyometric circuits to increase fat burning. Today my body fat % is 20% (14-20% Athelete Scale). So I’ve lost 1.4 % in 7 days which I’m super happy with, I would like to get it down to 17 or 18 % and see what I look like. I especially want my legs to lean out and obviously have abs with out having to seach for perfect lighting and angle!

So this is 20%!

Abs 20%

abs 2 20%

My abs are showing a little but they still need a lot of work, I don’t train them consistently, but I shall start!

Butt 2 20 %

Butt 20 %

My butt has grown, finally its gaining shape… I’ve been adding more glute targeted exercises into my training and I’m starting to see a real change!

If you haven’t heard of plyometric training before, also knows as jump training, it includes such moves as box jumps, burpees, squat jumps… anything jumpy! This is great for elevating your heart rate and increasing fat burning.

I hope you enjoyed this post, I will be sharing my favourite plyometric circuits with you next week, as well as exercises you can do at home to get your heart rate up and burn fat. Its come to my attention that a lot of people who contact me don’t hold a gym membership or find that they struggle to make openning times so I thought this would be a good post to start with for my summer shredding series. As usual….



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