Tag Archives: exercise

Looking Better Naked

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A very popular fitness program of the last few decades uses the sales pitch, ‘Look better naked’ and that is exactly what we want when we diet to lose weight. We want to look better to ourselves and we want to look better to the people whose opinion matters to us for whatever reason. Good looking people get more interviews, have access to better jobs, can get better salaries, life seems easier for them so we want to be like them.

Diet and exercise is what got them there, those attractive people we would like to be one of. They eat the right amount of food, get the right amount of exercise and that is how they stay that way. So, how can we compete with that? Here is the answer:

Eat exactly right>>exercise the right amount>>arrive at your perfect weight, this is so simple I cannot believe we hadn’t thought of it before!

The thing about eating right is that what and how you are eating is going to change as you change the make up of your body. From day one you carry more weight, have an elevated BMI, less muscle mass and less energy than your ideal you. To address the first two issues you must change the amount of calories you consume on lets say a weekly average basis. Simple calories in, calories out. In order to change the amount of muscle mass that you carry you have to increase the percentage of protein in your diet to compensate for the body’s recovery needs without going below your threshold maintenance caloric level where the body starts burning muscle for energy. You cannot replace the protein calories you are adding by just eating less carbs, you need those for basic metabolic functions that get you through the day. By the same token fats can’t be cut out entirely either, they are really important to the body’s immune system.

Thinking that one diet or one program will get you to where you want to be is not going to work. It is going to take a lot of trial and error to learn what your body respond to. Start with calorie deficit, that will get really hard after 1 or 2 weeks but if you have a backup plan already thought out then when you realize it is getting to the breaking point, (mine is when I start making excuses to not go to the store) be ready to switch over to plan B even if it takes a day or two. Calorie deficit took me from 330 to just under 300 but now I need to do something different because salads are no longer sexy. Those early morning walks are too easy and I am still to heavy to start jogging.

There is a guy named Mehdi that has a website and a Youtube channel where he explains a weight training plan that is ultra simple, it is called Stronglifts 5 x 5. Stay on that for two months without significantly changing your calorie intake and see what happens there. I have done this several times and it is great, not too much and just enough to make a difference. Start small, make small gains, over time the change is very noticeable.

Falling Off the Weightloss Horse

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Even great ideas are subject to the whims of chance and the vagaries daily life. For me it was weather, rain in fact, a daily, early morning rain that kept me off of my pre-dawn run for several days. Then I fell off of the better food wagon and finally all of my good intentions had consolidated into last place in my daily to-do list. Each new chore seemed to automatically get first consideration and there seemed to be less and less time in my day.

I was well motivated, but motivation is simply not enough. A brilliant idea, no matter how well concieved falls flat without a good deal of determination, determination beats motivation like a rug. I was letting small problems sabotage my plans and not doing anything to stop it. Allowing these tiny things to swell to ridiculous proportions without a plan B was preventing any future progress. So here I am.

Daily work was going well but there needed to be some sort of fallback if the daily walk was not going to happen. so job one was to clean up and reorganize the garage gym. First the floor space was reclaimed, no more catchall for every piece of junk I could find. Sweeping and vacuuming, by the way, if you are cleaning your garage and ‘find’ a vacuum cleaner, you are probably working a little behind. By the end of today, I will be able to state that the garage is finally mine again.

I am not perfect, I make mistakes, but I don’t quit. Failure is not falling behind or falling down, failure is falling down or falling behind and not getting back up and trying again. Failure is letting fear get the better of ambition. Be determined to achieve your small goals, make new goals and determine to achieve those as well.

First thing first: Changing the focus from cardio to strength. While the first will burn calories in a low impact way the second will burn calories in a different way. Weight training will force an adaptation. In a carefully planned program, new stresses will be introduced in targeted muscle groups that cause micro-tears in the muscles that grow new muscle mass as they heal. Once healed, the larger mass will require more stimulus to grow further. The increased stimulus required will burn more calories and change the distribution of adipose tissue(FAT). The larger the group of muscles you incorporate in your work the more efficient your workout becomes. The largest group of muscles in the body is what is known as the ‘Posterior chain’ which is composed of the legs, glutes, back and neck. To activate the posterior chain we do squats of one type or other.

Basically we start with feet a bit farther than shoulder width apart, toes pointed about 45 degrees. There are some super good explanations of exactly how to do the perfect squat on the internet, I will not try to remake the wheel, there will be some suggestions below but the easiest way to learn the squat is to let your body teach it to you. Find a piece of PVC pipe between 1/2″ to 1 1/2″ wide and cut it to 52″ long. You can use a wooden broom handle about the same length if that is a problem, 52″ is the inside width of a standard barbell and it also allows it to be used for some other exercises I will be talking about later.

So, feet a bit wider than shoulder width apart, feet pointed 45 degrees. Hold the pipe with a palms out grip at shoulder height and without changing grip put the pipe behind your neck resting on your shoulders. Keeping your back as straight as you can, tighten your abs without moving your back. Head up, shoulders back, abs tight, now push your butt back and begin to sit down, push your knees out on the way down so that your knees are going in the same direction as your feet. Go down as far as you can and on the way back up keep your abs tight and back straight. If you have trouble keeping your back straight at first concentrate on facing forward and go down only until you feel your back rounding. If you have balance issues once you are all the way down you can use 1/2″ of something, scrap wood, smaller barbell weights, old books, under your heels to help. If you have never done squats before of haven’t done them in a while, do 10 reps, no more. It won’t feel like you have done any work at all, mostly what you have done is stretching, something your body is not used to. If you feel good the next day, do ten more, and then stop. If you have overdone it at all, your body will let you know on the next morning. As long as you are not sore the next day, keep doing these for a week. Remember to write them down in your daily journal. If you get to a point where you experience pain, stop. Finish the week off with 2 mile walks daily and start over the following Monday.

Monday morning looks like this:

bar-only squats 10 reps

alternating single arm curls (use 1 gallon jugs of drinking/distilled water) 3 sets 10 reps each side

alternating single arm overhead press 3 sets 10 reps each side`

Remember that when you are forcing an adaptation through weight training your body will require protein. Bacon and eggs are the perfect answer for the first meal of the day. 2 eggs, 2 slices of bacon= about 266 calories, eat it, enjoy it, remember to write it down. Milk is OK, juice is the enemy. Whole fruits and veggies are always good. After a week or so you could incorporate some protein post workout but for now keep the calories a little under maintenance levels and remember to hydrate every single day. 1% dehydrated equals a ten percent loss of strength, so keep that in mind. Food quality is going to become more important now as we will be eating to recover rather than simply keeping a calorie count. For the first time in several years my weight is now below 300#.

Weight loss: By the Numbers

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Making a chart of the changes you make to get to a better, healthier weight has two distinct advantages. One advantage is purely psychological, a physical reference that can be referred to providing positive reinforcement and proof of a desire to change. In addition, capturing quality data on a daily basis will give direction to our efforts by correlating our actions to actual results. Of course, the more data that we have, the better job we can do.

My weekly chart

If you look at the first column, each row marked ‘Week’ shows the distance that I walked first thing in the morning on the day at the top of the column. The first two weeks I was only concerned with that particular data as I was tracking the increase in distance to my 3 mile a day goal, just in case my intended gains were too ambitious. For Week 3 I decided to also track my morning weight and start logging my calorie intake during the day, mostly as a guide to help me learn better food choices.

As I have said before the weight number is initially going to be used as a tool to examine how my body is handling hydration and it looks like that is working well. Notice that all of the weight numbers are very close together and vary by 5 pounds throughout the week. My hydration is just under 1 gallon of water a day, I am drinking mostly water, no milk yet and only an occasional diet coke, no judging. These numbers do not show any significant weight loss but it does show that my hydration is were it needs to be. Always check the color of your urine at least once a day, yellow is good, lighter yellow to clear means you are getting too much water, brown or red, go to the hospital.

Having all but eliminated bread of any kind from the food I eat, I did have some french fries last week and tortillas for breakfast once, but the rest of the time I stuck to fiber, fat and protein without any difficulty. Bacon was my new best friend the third week, 4 eggs, 4 bacon is 420 calories and very filling. When you consider that my basic breakfast runs around $2.50 and the lunch salad of spinach, zucchini, onion and tuna about $3 a day, changing eating habits are also saving considerable amounts of money as well.

At the extreme right of the table I use columns for weekly totals, distance, calories burned and calculated fat loss from diet and exercise. These will not correlate directly and that is OK, they are references only, as I have said before, your weight will vary with water before fat. The chart will make more sense as more data is added to it, by the time we get into week 7 the weekly numbers will begin to show where the results are headed and changes can be made if necessary. We are changing things and everyone responds differently to stimulus, even if the stimulus is the same.

Making Weightloss Habitforming

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When developing new habits there are times that for whatever reason I cannot continue, my daily walk was interrupted the other day by torrential rain. No big deal, until the rain stopped. Getting back on the horse was a very big deal. Motivation can be pretty illusive, the brain can almost instantly conjure many excuses to not continue on course, really the only way through is to put my head down and get on with it, get workout clothes out and put them on one piece at a time, put socks on then shoes, stand up and walk outside. It is harder to not start something once I have already begun doing it.

One of the advantages of keeping a journal containing all of my diet and fitness numbers is the ability to make good decisions when something unexpected happens. Losing a day of walking would impact my weekly numbers but I still end up with more miles this week than last and that is perfectly OK. Progress not perfection as they say.

By logging all of my calories each day I can track whether I am eating too much or not enough. Eventually, with steady hydration, the calories in/out will roughly follow the daily weigh in. This is why it is important to get on the scale first thing in the morning before I eat or drink anything.

Net calories = Calorie intake – (Basic Metabolic Rate + Calories from Work) -1417 = 1280 – (2397 + 300)

Using the equation above I can evaluate where my weight should be week to week and eliminate some confusion caused by water weight variations. It is still not perfect but it will enable me to ignore incorrect assumptions from daily weight numbers.

Just to be clear, I am not writing this blog to tell my readers how to lose weight, I am leading by example, all of the charts that I post and the numbers for workouts, etc. are mine. I am your example, if I am writing about it, rest assured, I am doing it. Any one can write about ‘you can’, I write about ‘I did and you can to, here’s how’. Now, I used to be a real workout junkie, Crossfit addict, Oly lifting geek, but life and work and everything else sort of jammed itself in there and I stopped working out entirely about 4 years ago. And now it is time to get back on that horse and ride like there is no tomorrow, because if I just laze around the house all of the time, there isn’t. The thing is, I can’t motivate you. Only you can do that, it has to be a conscious choice, heck, I can’t even motivate me. When I get up late, or didn’t get really good sleep, or just don’t feel like it, I just have to do it, or it doesn’t get done. Sorry if I said that already but there it is.

I am planning to go up to 3 miles a day every other day next week and every day the week after. This is snail slow progress but it has to be this way to prevent injuries that would bring progress to a grinding halt. Once I get to 3 miles a day I will add cycling to the work mix, I really like it and it will be a new way to burn off some of the padding.

Weight Control Made Easy

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A simple spreadsheet to keep track of my morning workouts helps me stay on track and gives me an idea about how I am progressing and where I can fine tune things. I have modified this to include daily weight and daily food intake in calories to get a better idea of how I am progressing. There will be additions to the table once I start to include additional workouts.

As I have said before, the daily weight figure is there for reference only, there is no reason to obsess over that number, the numbers to pay attention to are the daily workout numbers and the daily calorie number. Being consistent is how we control this and get to the goals we have set for ourselves.

As we get older it becomes more important to find ways of staying active that are not as demanding on our bodies and I really enjoy cycling, it is nearly zero impact and I never get tired of putting miles on my road bike. Most larger cities these days have incorporated bike trails into their municipal parks and it is a great way to burn serious calories if you just budget some time for it. Sunup to sundown, except for days with rain or severe wind is perfect for a bike ride. Once you get comfortable putting in a few miles a day, contact your local bike club and see if you can get together with some of their members for a morning coffee ride or an evening no-drop spin. Club dues are very reasonable and can come with some very nice perks. Our local club gets hefty discounts at all of the local bike shops and they sponsor picnics and a yearly swap meet. Believe me when I say this, fresh air is very addictive.

I use a tool from the WebMD website to calculate calories in the food I eat, the address is https://www.webmd.com/diet/healthtool-food-calorie-counter. I try to do this at home and if I am away from the house I have a notebook to keep track of anything I eat out. Keeping a strict log of every thing that I eat helps me train my eating habits and helps me stay away from things that just don’t belong in my body. It also lets me know when a small treat is in order, it is very important to maintain your BMR calorie intake to keep from getting so hungry that we might be tempted to undo the work we have begun.

A word about fat loss. Being happy in our skin is the goal here. Looking for results can be frustrating and here is why. Fat is stored in the body relative to blood flow, as the level of sugar in the blood climbs, insulin is released to signal fat storage is needed. The areas of increased blood flow also receive the most insulin, so more fat is stored there. The reverse is also true, when your body starts to burn fat, it burns it from the areas that have the most circulation. By walking in the morning we increase the circulation in the legs and torso, a large percentage of the body’s mass, when fat burning occurs as a result of this it is going to be very generalized, only when the fat stored in these areas is reduced substantially will fat start to be burned in other areas. This is why patience is so important to good long term habits, you have to KNOW that what you are doing is working, your eyes cannot see the differences as the changes that occur happen over a very long period, but they are working. Over time you will see the correlation between your caloric intake, the work you do and your weight, that is what the chart will tell you. And in time you will see the results. Best of luck, keep trying to be the best you, every day.

Bit by Bit We Get Better and Better

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This morning as I was getting ready for the morning walk, I noticed a little muscle soreness in my backside, no doubt due to the daily walks. I was half expecting this, it has to happen as muscles that haven’t been used in a while are called back to work. This is easy to fix and here is how. Since there is some discomfort I only did one mile and afterward I used airsquats to stretch the muscles involved to keep the blood flowing and allow healing. Your quads and glutes, the backs of your legs and your ‘sitter’ are some of the largest and strongest in your body and they also recover faster than most. To do an air squat you stand erect with your feet a bit more than shoulder level apart, arms forward and parallel to the ground, tighten your abs and push your butt back while sitting down and then stand back up. If this is too hard then simply bend at the waist and try to touch your toes, ten times will do it, your done.

If you have been weighing yourself every day you may have noticed that there is a substantial difference during the week. This swing has nothing to do with fat loss, it is all about water weight. Once you get really regular with your hydration, that will settle down. Remember, if my calorie intake matches my BMR and I walk 1 mile a day it will take me 8 months to lose 10 pounds, this is a long game, changing bad habits and developing life-long good habits. Once I get to my goal of walking 3 miles a day, doing just that while maintaining my BMR will burn off 30 pounds in 8 months and keep it off because I have made positive changes in the way I eat to manage my weight. The best motto I have for that is, “Well begun is half done.”

All of that may seem a like a bit of a wet blanket but that is because you are looking at a number on a page. To get an idea of what weightloss really looks like lets take for example an 8 pound fat loss. What does 8 pounds of fat look like? Look closely at a 1 gallon milk container, that’s the size of 8 pounds of fat, almost exactly. Now losing a pound or so a week begins to look much better.

Having changed my second meal of the day to a salad, a bowl of greens doesn’t sound too attractive after 3 or 4 days of the same. I get creative, use 3 or 4 ounces of chicken or tuna, add a spiral cut zucchini, avocado, cottage cheese, plain yogurt, etc. Spicy Italian dressing is my go to, only 60 calories per serving, 2 Tbsps doesn’t sound like much but you would be surprised. Spinach, onion, Zucchini, a can of tuna, sunflower seeds and dressing runs about 400 calories, can’t go wrong. Starting next week I will be starting a food journal to keep track of the calories I eat, showing changes that I make to vary my energy intake.

Fight the urge to do too much at once. Every change you make should be in a positive direction, things that get started and then left by the wayside are distractions from the direction that you are trying to go towards. Small steps repeated over and over are the key to good habits that will serve you well going forwards. The first week I planned to walk a mile a day and I did exactly that, 7 miles for the week, total calories 1050. My second week I was tempted to just double it and I didn’t because I wanted to keep my goal small and achieveable, as a result I walked about 2 miles only half of the time but never less that 1 mile a day, the result, 1600 calories burned in the second week. I believe that continuing success is much better in the long run than trying to exceed your current capacity and risk injury or frustration in the beginning of the process.

Monday is the start of Week 3, I will outline the whole journal process and things will start to take shape.

Stretch Shortening Cycle

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301.4

box-jumps

The fundamental elements of human power production are: high-speed strength, low-speed strength, speed of force production, strength-shortening cycle and muscle memory or skill. The first three elements are trained in the gym, the fourth is a gift of nature and the fifth means that you could be the most perfect physical specimen ever to walk the earth and you wouldn’t be able to chew gum and walk, unless you practiced chewing gum and walking, of course. Let’s talk for a moment about number 4.

Do you remember the classic scene in the doctor’s office where the patient is sitting on the exam table and the dr. hits his knee with a rubber hammer and the patient’s leg kicks out? That is a demonstration of the stretch shortening cycle. A perfect example of the body’s defense mechanism against overstretching, when the hammer hits the tendon over the knee and quickly shortens the quadricep muscle, the brain immediately tells the quad to contract and simultaneously keeps the opposing muscle, the hamstring, relaxed so that there is no opposition to the leg’s movement, preventing overstretching. The same phenomenon can be seen in weight training, called ‘bouncing out of the squat’, the athlete lowers the weight under control until, at the very bottom of the squat the pre-stretched muscles rebound to start the weight up again.

The stretch shortening cycle is a built in part of the human machine but knowing what it is and what it does can help us in getting to know our bodies better. Plyometrics is a subject that really embraces the stretch shortening cycle, many of the movements rely on it for their effectiveness. One of my favorite exercises is platform jumping or box jumping. Many people do this in their workouts, but there are two ways to do this and two very different results.

The basic box jump starts with the athlete standing in front of a wooden platform and jumping from the floor to the top of the box, fully extending the hips each time and jumping back down to the floor. If you can do this, awesome. Now think about this, start on top of the box, jump to the floor and spring back onto the box without pausing at the bottom. This is where the stretch shortening cycle lives. Try this ten times with a small box or snatch block, 6 to 8 inches tall to begin with. Rest at the top instead of the bottom if you need to and try to keep your heels from touching the ground when you land at the bottom, this leaves all of the stretch in your legs. The first several times be careful as there is a component of skill and balance involved in getting back to the same spot you started each time. Think unicycle, don’t hurt yourself trying to help yourself.

workout: run 1 mile, no stops

The Pyramids

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299.8

classic-food-pyramid
If you grew up in the United States you have undoubtedly seen the “Food Pyramid” that shows the different food groups and how many servings of each we should have every day to stay healthy. Now, if you have been following fitness trends over the last ten years you have also been exposed to the “Paleo Diet” which basically flips the classic food pyramid upside down, contradicting most widely held theories about nutrition and health. The pyramid graphic is a highly intuitive reference tool to simply and quickly outline the concepts of many different subjects. One very interesting pyramid for the fitness enthusiast or serious athlete is The Transfer of Training pyramid.
bondarchuk

Developed by Dr. Anatoliy Bondarchuk, a pure genius in the sport of track and field, the Transfer of Training principles broke all exercises down to 4 basic groups:
1. General preparatory exercises, those movements that utilize different muscles and energy pathways than the competitive event(in the original sense, the hammer throw)
2. Specific preparatory exercises, using the muscle groups and energy pathways of the competitive event but a different movement pattern.
3. Specific developmental exercises, targeting the same specific groups and pathways and including parts of the competitive movements.
4. Finally Competitive exercise, including the event itself and some variations.

These principles made training programming much easier and more adaptable to the individual. Although developed for the hammer throw, the pyramid can and is working in many other sports, swimming, cycling, running, all one needs to do is to examine a competitive event and break down it’s movements and categorize your training exercises in a similar way. Here is a link to those wiser than I.Link

Crunching the Numbers

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306.4

runners

 

Rule 34 states that ‘If it exists, there is porn of it.’  I believe that in the realm of health and fitness, if one person has had an idea, two other people have figured out how to count it, collate it, and quantify it.  One such idea is the Banister Impulse/Response model.  The idea was at first to figure out if, by recording all training efforts, an increase in fitness could be calculated by means of an ordinary differential equation and the answer given in the form of positive training effect, or PTE.  It almost worked.  For every positive training effect there is a negative effect, that being fatigue.  Rather than shoot down the original hypothesis however, this little fact seemed to have perfected it.  When the PTE is plotted against the NTE over time along with actual performance an interesting and quite repeatable effect is shown.

F6.large

Skipping all of the math, we see that at the beginning negative effects, basically fatigue, outweigh the positive effects of training.  As performance starts to improve the positive effects become substantially greater than the negative.  This model has been tested for many endeavors, running, cycling, swimming, and seems to work similarly in all of them.  More here.

 

I have a confession to make. I fell off the wagon, yes, stopped making fitness a priority and forgot about eating right and it got me. On top of not making weightloss goals and feeling pretty low from the lack of endorphins, I got a chronic hip pain. So I am back at square one, actually square zero, I have lost the ability to squat temporarily. I am slowly rehabbing the range of motion while I try to catch up in other areas.

It is iced tea season once again, there is 3 gallons of the stuff in the refrigerator right now, good hydration is one of the very basic things I am concentrating one as the summer progresses. Purging useless carbs, refined flour and sugar, and getting back to fresh greens and such. Baby steps, the goal is not a ‘diet’ but a lifestyle change, a permanent one.

Prying myself away from the computer screen is underway. Walking the dog a mile at a time, up to 3 times a week now to mobilize the hips and get the wind back. Weight training again starting with Bench, Deads, Lat pulldowns and Power cleans until the squat comes back.

Workout:

Dog walking= 1 mile, large dog, his pace not mine.

Food:

8 oz, sausage, 6 eggs Calories 1376 Protein 81.8 g. Fat 95.8 g. Carbs 0 g.

10 oz. Grd beef+ 2 med onions 518 cal Protein 45 g. Fat 31 g. Carbs 11 g.

Chinese buffet Don’t judge me.

 

Cardio-Like it Or Not

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bann1305#

As I have mentioned before, respiration is the primary mechanism for removing fat from the body. Cardio training is the best way of elevating respiration to a level that will effect this removal.

The best method I have come upon is HIIT, High Intensity Interval Training. The acronym may be new but the general principles remain the same, small sessions of extreme effort broken up by short rest periods. How does this work? A story to illustrate…

In 1954 Roger Bannister had decided to break the 4 minute mile. To do this he broke the race down into laps, 4 quarter mile segments. Each day that he trained he ran 10 quarter mile laps at a pace just under 1 minute each. By doing this he, in effect, ran two sub-4 minute miles every day for a month or more. His purpose in doing this was to engrain in his muscle memory the pace that he needed to maintain in order to achieve his goal. At a track in Oxford on May 6, 1954 he finished the mile in 3:59.4.

HIIT works by elevating resting metabolism beyond the amount of time that you actually exercise. If your workout is 30 minutes long you don’t have to workout at maximum intensity for the whole 30 minutes, the work/rest cycle follows the formula ‘2x’ on/’x’ off, typically 30 seconds work followed by 15 seconds rest repeated 10 times without stopping or some variation. Movements that lend themselves to this model are sprints(run a distance and walk back), burpees, box jumps, jump rope, bear crawls, tire flipping, you get the picture.

My workout today was a 1 mile run, in 15:38. Before you average guys(5’10”, 150#) start talking smack, think about this, I weigh in at 305, if you think you can run a quarter of that with a 155# barbell on your back then good on you. Rome wasn’t built in a day, neither was my ‘ab’ but I’m working on it.