Go Swimming has everything you need to know about swimming. If you are a parent, a non swimmer or just want to improve your technique this is the section for you.

In British Swimming you will find information about the world of high performance sport, including the disciplines of Swimming, Diving, Synchronised Swimming, Water Polo and Para-Swimming.

The ASA is the governing body for the sport in England. In this section you will find all you need to know about joining a club or competing in England and becoming a swimming teacher or coach.

The IoS delivers the ASA’s courses and is a member organisation. Whether you are a teacher, coach, employer or club you will find everything you need to know about qualifications or educating your workforce.

Accessibility - Text Only - Display Options - Accessibility

Get Ripped: Week Four

Get Ripped: Week Four

Share this page

WEEK FOUR

Week four made me realise just how much I love broccoli. In fact, I may have eaten it every day this week!

In the gym however, I’ve moved up weights in a few exercises. I was reluctant to move up weights, concentrating more on perfecting form, but my military press is now at 30kg dumbbells.

I've been struggling to get into my smaller t-shirts - this could be to do with our temperamental tumble dryer but other people have noticed differences in my arms and shoulders.

And combined with a hard swimming session consisting of a lot of front crawl meant I was aching a lot the day after my first training of the week.

I have become a regular visitor at myprotein.com, splashing the cash on Hurricane XS and Impact Whey. I'm now accustomed to Whey in the morning and evening, taking Hurricane after each training session (straight after) and found that the banana flavour tastes a lot like the banana sweets you get at pic’n’mix at the cinema... tasty!

Four weeks in and I’mgetting noticeably bigger. The width of my shoulders has definitely grown because I've been struggling to get into some of my smaller t-shirts.

Admittedly, this could be to do with our temperamental tumble dryer but other people have also noticed differences in the size of my arms and shoulders.

I feel more comfortable with distances in the pool - my cardio fitness and muscle endurance are feeling the benefits of a month's training.

On the swimming front, I'm now doing about 750m in total, compared with 400m on the first day of the challenge. I feel a lot more comfortable with distances in the pool which suggests my cardio fitness and muscle endurance are feeling the benefits after a month of training.

My technique has also improved according to the lovely lifeguard (I'm fairly certain she schedules her shifts around when I swim now) and although I don’t think I had a great deal of fat on my body before I started, I'm certain I have less now!

I think eventually I aim to be about 13 stone but the swimming had been stripping fat off me so I wasn't complaining.

As far as my weight is concerned, I’ve gained around two pounds by the end of the fourth week.

I think eventually I aim to be about 13 stone but the swimming had been stripping fat off me so I wasn’t complaining really.

I’d also found a way around not having carbs after six o'clock... having dinner before six! Clever eh?

But I was still having a snack of fruit or even some sort of protein (tuna and salad) around eight o'clock.

Week four’s cheat day involved a huge meal in Chiquitos. I’m a big fan of Louisiana hot chicken wings and I did take full advantage of being able to have chips (something I have missed) but even so I still find myself subconsciously choosing high protein meals. But that didn't exactly ruin my evening – who doesn’t like a good steak?

To sum up, week four started and ended well. One piece of advice if you do choose to follow this plan (or some variation of it) is to make sure you keep in the routine.

I’m pretty determined anyway but if you feel like skipping a day or two then it can really mess up progress. My mate Jamie is the prime example of this (hence why week four was done alone!).

Useful?

Go Swimming has everything you need to know about swimming. If you are a parent, a non swimmer or just want to improve your technique this is the section for you.

In British Swimming you will find information about the world of high performance sport, including the disciplines of Swimming, Diving, Synchronised Swimming, Water Polo and Para-Swimming.

The ASA is the governing body for the sport in England. In this section you will find all you need to know about joining a club or competing in England and becoming a swimming teacher or coach.

The IoS delivers the ASA’s courses and is a member organisation. Whether you are a teacher, coach, employer or club you will find everything you need to know about qualifications or educating your workforce.

Accessibility - Text Only - Display Options - Accessibility

© 2014 British Swimming & The ASA. All Rights Reserved. Privacy Policy