ronin_fitness_ltd

My first ever half marathon ✅

Was aiming for under 2 hours, but drastically underestimated the hills in St Albans 😅.

Still happy with this, this is the furthest I have ever run without stopping for an obstacle or something in my life.

Noticed that my cardio was actually fine, but it was my legs that were struggling which has shown me my weakness to work on for my 50km Spartan in September.

Got more weight to lose and more running to practice into the final 2 events for this year! 💪🏻

8 week mini cut complete. From 94.8kg to 89.2kg today 💪🏻

A lot can change in a very short space of time.

Both pictures first thing in morning with no pump to make it as realistic as possible and no downlighting for the same effect.

From estimation 17-18% body fat to around 14/15%.

My main reason for posting this, is to show how much change can be done in literally 8 weeks.

The blueprint for this is nothing revolutionary, just simple.

- Calorie deficit through nutrition
- Increase in zone 2 cardio and measured
- Training did not change, making sure my strength stays the same or even goes up
- 0.7-1% bodyweight drop per week to make it sustainable.

The hardest part of dieting is honestly starting it, once you are 2-3 weeks in, it becomes the new norm.

I will start making a series of how to make this as simple as possible, for now any advice, DM me and I will help! 👊🏻

Deka Mile 24:19 ✅

Pretty happy with result, but this one I knew I could do a little faster, the final round of burpees slowed me down massively!

This being said, my pacing and time in all the other stations compared to Deka Strong went very smoothly (could probably do even better than before on that now).

Still placed pretty high, but know what to focus on in the next 4 events I’m doing the rest of this year! 💪🏻

First Spartan Deka complete ✅ with

I Completed it in 16:05

Which actually placed me second at the location, looking forward to the official leaderboards to come out to see where I placed nationally 💪🏻.

Going to sign up to the other Deka’s this year, as well asa Hyrox and of course the 50km Spartan, this year is the year of events! 👊

Are you training hard enough? 💪🏻

A big reason I see people not progress past their “newbie gains” is not going intense enough.

If you have never trained to failure on any sets that is an easy way to know you haven’t trained hard enough.

Easiest way to do this is do 2 working sets, set one find a weight you can do 8-10 reps of. Then do that same weight in rep 2 and keep going until you literally can’t do anymore without the form completely going.

You’ll be surprised how many more reps you can probably get.