It's Sunday August 14th, 2010. Tomorrow is Monday August 15th, why is that important? Because tomorrow it's back to work. I know, i know, nobody will shed any tears for me. I had the whole summer off. I haven't had to work since the Friday before Memorial Day. Boo hoo, rough life I've got going here. But, as everything does, this return to work got me thinking. What are the diet/fitness challenges when you don't have a set schedule? The challenges are exactly what you'd think they are, it would be very easy to slack off on the diet, or ease up on the workouts. After all, you can stay extra long tomorrow, right? You can eat a little more, after all you can work out as long as you want, right? Wrong. At least for me. I do best when I have a routine. I probably started my workout between 9:30 and 10 am 90% of the days this summer.
Now that I'm headed back to work, my routine will have to change. Up about 6, out the door at 6:40. Work work work have some lunch, work work work, head to work out, then home, have some supper etc, off to bed . Lather, rinse, repeat. My routine is to workout on my way home, once I get home the chances I'm going back out to the gym are slim. Ooh a rhyme. Anyhoo, that's what works for me. It may not work for you, what's important is finding a routine that gets in enough workouts that becomes just a part of your daily/weekly routine.
I have rambled enough for now, I'll hit diet and workout in the next few posts. My goal is to keep the posts shorter, but post more often.
Adios for now.
Sunday, August 14, 2011
Thursday, August 11, 2011
Where Have you Been?
Where have I been?
Incredibly, only one person has asked, and she knows where I am. It's possible I should change the focus of this blog to something more entertaining, compelling or useful. Or use it as a sort of journal and not worry about who reads it. That last one seems about right. If I only blog for myself, am I talking to myself? More importantly, am I answering myself? So far this is just rambling, seems about right.
I should probably go back and review the past year so we (I?) can start fresh. Sounds like alot of work, I'll do it later. For now I should really get to the gym. I took yesterday off, I feel the need for a workout. I'll be back with two things, an update on the workout and a recap of the year.
That's it for now,
I'll see you at the gym.
Incredibly, only one person has asked, and she knows where I am. It's possible I should change the focus of this blog to something more entertaining, compelling or useful. Or use it as a sort of journal and not worry about who reads it. That last one seems about right. If I only blog for myself, am I talking to myself? More importantly, am I answering myself? So far this is just rambling, seems about right.
I should probably go back and review the past year so we (I?) can start fresh. Sounds like alot of work, I'll do it later. For now I should really get to the gym. I took yesterday off, I feel the need for a workout. I'll be back with two things, an update on the workout and a recap of the year.
That's it for now,
I'll see you at the gym.
Monday, October 11, 2010
OUCH! My Knee!
I'm having a little problem with my knee. Not a new problem, but a problem that has steadily gotten worse over the last 6 weeks. I've had some "catching" some grinding, some stiffness etc in my left knee for awhile. About 3 1/2 weeks ago it started to get worse, so me being me I decided that would be a good week to play some full court basketball. That caused some swelling and stiffness in my knee. I of course tried to ignore it, worked out the next day. No problem so far, but the day after that (Saturday) and no I wasn't in the park and it definitely wasn't the 4th of July. Any Chicago fans out there? Anyone? Bueller, Bueller? OK, just me I guess, anywayas I was leaving SNAP on Saturday I started ti get in my SUV, I pivoted on my left leg, my toe caught on a rock (pebble) in the parking lot. It was like someone shot me in the knee, since it was safe to assume a sniper didn't shoot me I assumed my knee had "caught" again and would be ok by the time I got home. Not so fast my friend, my knee got worse as the day went on. I finally, grudgingly went to prompt care. They took an xray, and suggested I get an MRI, which I did about a week later. The original diagnosis was a meniscal tear. Which was confirmed by the MRI. I went to see an orthopedist who recommended surgery. Fortunately the rest of my knee looks sound, I have a little arthritis (big shock) but no other damage. So, I will be having arthroscopic surgery on my left knee on Wednesday morning. Unless they run into something unexpected I should be as good as new in a couple of weeks. So that's alot of really specific stuff about me, how does this apply to you? Hopefully it doesn't. but if you have an injury what should you do? Man up and keep training, ignoring the injury? Probably not a good idea. Injuries need time to heal. Stop working out until your owie feels better? I don't recommend that either. Remember how hard it was to get your workout routine started? It's even harder to get it re-started. Try to adapt your workout so that you don't aggravate your injury. Go to the Doctor, go to Physical Therapy, ask your PT what you can and can't do, then follow their guidelines.
That's all for now, but seeing as I will likely be couch bound I'll bet there will be more ramblings later in the week.
I'll see you at the gym
That's all for now, but seeing as I will likely be couch bound I'll bet there will be more ramblings later in the week.
I'll see you at the gym
Wednesday, October 6, 2010
He Made It, and much much more!
The title sounds exciting, doesn't it? Call now limited time offer! Now that I've got your attention.
I made it. HIT training is tough. In my case it was made a little tougher by a creaky knee (more on that later) So, what did I learn? I learned that by the end it was more of a MIT (medium intensity training) circuit. I did the same thing that many others have done, I just got through it. The workout beat me up to the point I couldn't go as hard as I wanted. In short, I overdid it. I was teaching my body that 3/4 speed/intensity is what I wanted. Only it isn't what I want. Ever. If I'm going to work out I want to go hard. What I've told others, and what I already know is you cannot do a high intensity full body workout everyday. Our bodies need a chance to recover. That's why one of the first questions a trainer should ask is "how many days a week are you going to work out?" If the answer is 3-4 times a week, you should be doing a full body workout everytime. If you are going to work out 5-6 times a week (even I take 1 day a week off) you should have 2-3 workouts that work different muscle groups. Have an arm day, a chest/back day and a leg day. You can do some cardio every day, you can work your abs every day.
Okay, so you've been working out for awhile, you've lost some weight, you are getting in better shape but, you have hit a plateau. Now what? I was looking through a fitness magazine and saw a short article about plateauing (is that a word?) I'd give the magazine credit, but I don't remember which magazine it was. Anyhoo, the question that was asked is "are you teaching your body to adapt to going 1/2 to 3/4 speed during cardio?" Our bodies are incredible machines, our body can adapt to decreased fuel (lower caloric intake) by slowing down it's metabolism. Our bodies will adapt to an increases workload by developing the muscles that are being used the most. So, after our body adapts to our workout/diet how do we get it revved up again? A couple of things might help, first EAT! that's right eat a little more once in awhile, keep your body out of starvation mode by having a higher calorie day once a week or so. Don't go crazy and eat 3 Double Quarter Pounders, a 5 gallon bucket of fries and a giant Coke. But do take in about 50% more calories than usual. Here is the disclaimer to that plan, if you have been struggling with your diet, are already eating more than is ideal for your goals, you don't need a high calorie day. This plan is only for those of you that are very diligent with your food intake. 2nd, change your workout. Take a week (or 2) and do completely different types of workouts. More weight fewer reps, less weight more reps, dumbbells instead of machines (or vice versa) if you are working out 5-6 times a week, make every other day abs and cardio only. If you are working out 3-4 times a week work a specific muscle group each day instead of a full body workout. Break up your cardio. Instead of 1 15:00 cardio session do 7 2:00 high intensity sets whether you are getting your cardio on a treadmill, an elliptical a bike or whatever. I've started partnering my cardio with my abs. For example, 3:00 as hard as I can go on the elliptical, then 100 crunches, 2:00 on the elliptical then 50 crunches with butterflies and so on until I get in my 15 to 17 minutes. This setup does 2 things for me, I don't get as bored doing my cardio and I work harder on the elliptical because I know it's only 2 minutes.
The moral of todays story is, change it up to keep making progress.
Thats all for now,
I'll see you at the gym
I made it. HIT training is tough. In my case it was made a little tougher by a creaky knee (more on that later) So, what did I learn? I learned that by the end it was more of a MIT (medium intensity training) circuit. I did the same thing that many others have done, I just got through it. The workout beat me up to the point I couldn't go as hard as I wanted. In short, I overdid it. I was teaching my body that 3/4 speed/intensity is what I wanted. Only it isn't what I want. Ever. If I'm going to work out I want to go hard. What I've told others, and what I already know is you cannot do a high intensity full body workout everyday. Our bodies need a chance to recover. That's why one of the first questions a trainer should ask is "how many days a week are you going to work out?" If the answer is 3-4 times a week, you should be doing a full body workout everytime. If you are going to work out 5-6 times a week (even I take 1 day a week off) you should have 2-3 workouts that work different muscle groups. Have an arm day, a chest/back day and a leg day. You can do some cardio every day, you can work your abs every day.
Okay, so you've been working out for awhile, you've lost some weight, you are getting in better shape but, you have hit a plateau. Now what? I was looking through a fitness magazine and saw a short article about plateauing (is that a word?) I'd give the magazine credit, but I don't remember which magazine it was. Anyhoo, the question that was asked is "are you teaching your body to adapt to going 1/2 to 3/4 speed during cardio?" Our bodies are incredible machines, our body can adapt to decreased fuel (lower caloric intake) by slowing down it's metabolism. Our bodies will adapt to an increases workload by developing the muscles that are being used the most. So, after our body adapts to our workout/diet how do we get it revved up again? A couple of things might help, first EAT! that's right eat a little more once in awhile, keep your body out of starvation mode by having a higher calorie day once a week or so. Don't go crazy and eat 3 Double Quarter Pounders, a 5 gallon bucket of fries and a giant Coke. But do take in about 50% more calories than usual. Here is the disclaimer to that plan, if you have been struggling with your diet, are already eating more than is ideal for your goals, you don't need a high calorie day. This plan is only for those of you that are very diligent with your food intake. 2nd, change your workout. Take a week (or 2) and do completely different types of workouts. More weight fewer reps, less weight more reps, dumbbells instead of machines (or vice versa) if you are working out 5-6 times a week, make every other day abs and cardio only. If you are working out 3-4 times a week work a specific muscle group each day instead of a full body workout. Break up your cardio. Instead of 1 15:00 cardio session do 7 2:00 high intensity sets whether you are getting your cardio on a treadmill, an elliptical a bike or whatever. I've started partnering my cardio with my abs. For example, 3:00 as hard as I can go on the elliptical, then 100 crunches, 2:00 on the elliptical then 50 crunches with butterflies and so on until I get in my 15 to 17 minutes. This setup does 2 things for me, I don't get as bored doing my cardio and I work harder on the elliptical because I know it's only 2 minutes.
The moral of todays story is, change it up to keep making progress.
Thats all for now,
I'll see you at the gym
Monday, September 13, 2010
Can He Make It?
And by he I mean me. If you recall my last post, everybody read my last post, right? I decided it was time to make a change to my workout. Call it boredom, call it wanting to create the ever elusive muscle confusion. Call it, Mike wanted to try something different even though what he was doing was working. Call it whatever you want. Anyhoo, I decided to do a HIT cycle (or 3) after my elliptical and abs. I'm doing the HIT cycle instead of my normal lifting. This is day 5, I've done 4 workouts. I have 2 workouts to go. So, what happens when you make a change like this? So far the results have been interesting. My quads hurt, extra squats, extra elliptical and jump rope. My calves are a little sore, see above. Abs are holding up pretty well considering this workout adds 75-100 extra crunches and kettleball swings to what I already do. My upper body feels great. Giving my shoulders a break seems to be helping. I think the last 2 of these workouts may be a challenge, a challenge I'm looking forward to. At the stage I'm at, a challenge is good. I'm not trying to get to lift more weight, I am trying to whittle my workouts down to an hour so I can't just keep adding reps. I'm thinking I might start adding the HIT cycle to my workout rotation twice a week. The nice thing about the HIT cycle is it is 33 more minutes of cardio. The reality is my whole workout is cardio at the moment. I'm anxious to see how my body reacts to the switch back to lifting next week.
On an unrelated note (nice segue, right?) who else is excited about the new fall tv season getting started next week? I've missed having new episodes of my favorite sitcoms. I watch, How I met Your Mother, Big Bang Theory, Community (thank you Megan and Zach) Cougar Town. I'm anxious to see the new William Shatner show, although I'm sure it will be rediculous. But mostly I can't wait to see The Middle and most of all Modern Family. Who's with me? Anybody, really? I'm alone on this? I'm not saying I'm a tv nerd or anything, but last week I watched 30 minutes about the CBS fall schedule. It brought back memories from the olden days when I was a boy and all of the networks did a fall preview. Speaking of the olden days, how did we survive with 4 channels? No VCR's let alone DVR's? It was clearly the dark ages. Having to watch shows when the network decided to air them? One tv in the house? Seriously? I'm not sure how I survived. Although I was one of the first kids I knew to have a tv in my bedroom. 13 inch black and white, rabbit ears, got 3 channels (ABC, NBC, PBS occasionally CBS) I warned you in the very first post that I might go off on a tangent. I think I've got it out of my system for now.
That's all for now.
I'll see you at the gym.
On an unrelated note (nice segue, right?) who else is excited about the new fall tv season getting started next week? I've missed having new episodes of my favorite sitcoms. I watch, How I met Your Mother, Big Bang Theory, Community (thank you Megan and Zach) Cougar Town. I'm anxious to see the new William Shatner show, although I'm sure it will be rediculous. But mostly I can't wait to see The Middle and most of all Modern Family. Who's with me? Anybody, really? I'm alone on this? I'm not saying I'm a tv nerd or anything, but last week I watched 30 minutes about the CBS fall schedule. It brought back memories from the olden days when I was a boy and all of the networks did a fall preview. Speaking of the olden days, how did we survive with 4 channels? No VCR's let alone DVR's? It was clearly the dark ages. Having to watch shows when the network decided to air them? One tv in the house? Seriously? I'm not sure how I survived. Although I was one of the first kids I knew to have a tv in my bedroom. 13 inch black and white, rabbit ears, got 3 channels (ABC, NBC, PBS occasionally CBS) I warned you in the very first post that I might go off on a tangent. I think I've got it out of my system for now.
That's all for now.
I'll see you at the gym.
Thursday, September 9, 2010
Is it time for a change?
Well, is it? How long have you been doing the same workout? For the last week or so it has seemed like I'm in a rut. (just a side note, I wrote that last sentence 4 times, still don't like it)
I should probably explain that I am in a workout rut. I walk in, do 15 minutes on the elliptical, do one of my three workouts, do an ab workout, go home. Especially now that I'm trying not to put on any more bulk, I work, but don't really see changes in my body or weight. So, today I made a decision, for a week or so I'm going to make drastic changes to my routine. Instead of working 2 specific body parts per day I'm going to work my whole body every day. But wait, you can't work a muscle group every day, right? Right, however if you do a circuit, so that you are mostly doing cardio, you can get by with it in the short term. What I've decided to do is: 15 minutes on the elliptical, different ab workout each day then 3 circuits of a HIT cycle. HIT stands for High Intensity Training. I modify mine to make it a cardio circuit, here's how. The circuit I do, I'll go through the circuit a little further down, is set up so that you do two exercises, rest for two minutes, do the next 2. There are 5 sets of exercises and a set of abs at the end. I do the whole thing as a cardio circuit, the only rest I take is the time it takes to get from one station to the next. Then I rest for 2 minutes between circuits. Here is the circuit:
Squats 1set of 6 (I do sumo squats with a dumbbell)
1:00 jumprope
Front Squats 1 set of 6 (I do dumbbell squats)
1:00 run in place (I get on the elliptical, set it to 40 with max incline)
Bench press 1x8 (I do chest press machine)
Pushups 1 set of 10
Shoulder press 1 set of 8 ( I use the shoulder press machine)
1:00 elliptical (same as above)
Pullups 1 set of 10
Kettleball swings 1 set of 10
Bicycles 1 set 0f 25
Rest 2:00 do the whole thing 2 more times.
The circuit takes about 10 minutes, so it ends up being 30 minutes of cardio with 4 minutes of rest.
Works all of the core muscles. Great for quads, hamstrings, abs and back. The time flies when I do this workout. You could do this workout in place of your cardio or along with your cardio.
As Wesley Snipes said in White Men Can't Jump "I can go around the middle man or I can be the middle man. I'm offering full service here"
On a side note, who do you like in the NFL this week? What are the chances the Bears (my Bears) will get beat by the lowly, but improving Detroit Lions? I think the Bears could be in a fight to stay out of the basement in their division. I have lost faith in Lovie (really a football coach named Lovie?) I think new offensive coordinator/mad scientist Mike Martz wants Lovie's job. Nothing like dissension among the coaching staff to start the season off right.
That's all for now,
I'll see you at the gym.
I should probably explain that I am in a workout rut. I walk in, do 15 minutes on the elliptical, do one of my three workouts, do an ab workout, go home. Especially now that I'm trying not to put on any more bulk, I work, but don't really see changes in my body or weight. So, today I made a decision, for a week or so I'm going to make drastic changes to my routine. Instead of working 2 specific body parts per day I'm going to work my whole body every day. But wait, you can't work a muscle group every day, right? Right, however if you do a circuit, so that you are mostly doing cardio, you can get by with it in the short term. What I've decided to do is: 15 minutes on the elliptical, different ab workout each day then 3 circuits of a HIT cycle. HIT stands for High Intensity Training. I modify mine to make it a cardio circuit, here's how. The circuit I do, I'll go through the circuit a little further down, is set up so that you do two exercises, rest for two minutes, do the next 2. There are 5 sets of exercises and a set of abs at the end. I do the whole thing as a cardio circuit, the only rest I take is the time it takes to get from one station to the next. Then I rest for 2 minutes between circuits. Here is the circuit:
Squats 1set of 6 (I do sumo squats with a dumbbell)
1:00 jumprope
Front Squats 1 set of 6 (I do dumbbell squats)
1:00 run in place (I get on the elliptical, set it to 40 with max incline)
Bench press 1x8 (I do chest press machine)
Pushups 1 set of 10
Shoulder press 1 set of 8 ( I use the shoulder press machine)
1:00 elliptical (same as above)
Pullups 1 set of 10
Kettleball swings 1 set of 10
Bicycles 1 set 0f 25
Rest 2:00 do the whole thing 2 more times.
The circuit takes about 10 minutes, so it ends up being 30 minutes of cardio with 4 minutes of rest.
Works all of the core muscles. Great for quads, hamstrings, abs and back. The time flies when I do this workout. You could do this workout in place of your cardio or along with your cardio.
As Wesley Snipes said in White Men Can't Jump "I can go around the middle man or I can be the middle man. I'm offering full service here"
On a side note, who do you like in the NFL this week? What are the chances the Bears (my Bears) will get beat by the lowly, but improving Detroit Lions? I think the Bears could be in a fight to stay out of the basement in their division. I have lost faith in Lovie (really a football coach named Lovie?) I think new offensive coordinator/mad scientist Mike Martz wants Lovie's job. Nothing like dissension among the coaching staff to start the season off right.
That's all for now,
I'll see you at the gym.
Monday, September 6, 2010
Intensity
How hard should you work out? Good question. I hate to answer a question with a question, but....
what do you want to accomplish by working out? Are you trying to get in the best shape of your life? Are you trying to work out enough to allow you to eat a little more and not gain weight? Are you trying to work out enough to say you went to the gym, but aren't really worried about results?
Lots and lots of questions (and no answers so far) to one little question. So, how hard should you work out?
I'll start with me (don't I always?) Over the years I have worked out off and on. Until the last 18 months I had not had great results. Why? Because I didn't pay enough attention to my diet. Also, because I didn't work out with enough intensity. I didn't work out with any real purpose. I put in my time, was happy to say I worked out. That was enough. So what changed? I decided I wanted results.
So, what do you want from your workout? I see people at the gym, some of them are "regulars", but are still 25+ pounds over weight (not because they are too muscular) these people come in multiple times per week, go through a well thought out workout, and don't seem to get any stronger or lose any weight. Where do they go wrong? If they are trying to gain muscle and lose fat, their problem is likely the intensity of their workouts. When you do your cardio, is it difficult or do you "cruise". For example, on the elliptical I use I have the ability to input my weight, and can either run a program that's already set up, or I can create my own program. It would be easy to do my 15 minutes with minimal resistance, no incline and a moderate speed. I could say I did 15 minutes on the elliptical, but what did I accomplish? It would be the same as going for a 15 minute walk. You did something, but are you in better shape? Unless you are just starting to work out, it's not enough. Crank up the incline, add some resistance, stay in the 170-175 strides per minute. Get that heart rate up. Keep that heart rate up. The same applies when you are lifting. I know we've all been told "controlled movements, breathe" Breathing is important, safe movements are important, there is no reason that safe movements can't be explosive movements. Attack those weights, do all of your lifts with purpose. For example, when you do biceps curls, make sure that at the top of the lift you tighten (squeeze) your biceps. Be intentional with your movements. While I want you to attack your workout, remember that it's better to do the lift properly with less weight, than improperly with more weight. Remember that you should, should, should be tired and sweaty when you are done with your workout. Tired and sweaty. Tired and sweaty. Yes, you should be sweaty when you are done. If you're not at least a little sweaty, you probably didn't work hard enough.
And now how about some sports? Who saw the collapse of the Cardinals coming? I'd like to say I did, but I didn't. I thought the Cards were in pretty good shape, I knew the offense was a little light, but with the pitching they have, I thought they would be okay. But a funny thing has happened on the way to the playoffs. The hitting got worse, the defense fell apart and the pitching has only been so so. I'm trying to hang in there with them, but I think it's over. On the plus side, the USA team is looking pretty good in the FIBA basketball tournament in Istanbul. And on the great side (this ones for you Honey) yesterday was the last Sunday with no NFL until February 19th. Yes there will be some Bears updates.
And on the entertainment front, don't waste your money on Going the Distance possibly the worst movie I have ever seen.
That's all for now.
I'll see you at the gym.
what do you want to accomplish by working out? Are you trying to get in the best shape of your life? Are you trying to work out enough to allow you to eat a little more and not gain weight? Are you trying to work out enough to say you went to the gym, but aren't really worried about results?
Lots and lots of questions (and no answers so far) to one little question. So, how hard should you work out?
I'll start with me (don't I always?) Over the years I have worked out off and on. Until the last 18 months I had not had great results. Why? Because I didn't pay enough attention to my diet. Also, because I didn't work out with enough intensity. I didn't work out with any real purpose. I put in my time, was happy to say I worked out. That was enough. So what changed? I decided I wanted results.
So, what do you want from your workout? I see people at the gym, some of them are "regulars", but are still 25+ pounds over weight (not because they are too muscular) these people come in multiple times per week, go through a well thought out workout, and don't seem to get any stronger or lose any weight. Where do they go wrong? If they are trying to gain muscle and lose fat, their problem is likely the intensity of their workouts. When you do your cardio, is it difficult or do you "cruise". For example, on the elliptical I use I have the ability to input my weight, and can either run a program that's already set up, or I can create my own program. It would be easy to do my 15 minutes with minimal resistance, no incline and a moderate speed. I could say I did 15 minutes on the elliptical, but what did I accomplish? It would be the same as going for a 15 minute walk. You did something, but are you in better shape? Unless you are just starting to work out, it's not enough. Crank up the incline, add some resistance, stay in the 170-175 strides per minute. Get that heart rate up. Keep that heart rate up. The same applies when you are lifting. I know we've all been told "controlled movements, breathe" Breathing is important, safe movements are important, there is no reason that safe movements can't be explosive movements. Attack those weights, do all of your lifts with purpose. For example, when you do biceps curls, make sure that at the top of the lift you tighten (squeeze) your biceps. Be intentional with your movements. While I want you to attack your workout, remember that it's better to do the lift properly with less weight, than improperly with more weight. Remember that you should, should, should be tired and sweaty when you are done with your workout. Tired and sweaty. Tired and sweaty. Yes, you should be sweaty when you are done. If you're not at least a little sweaty, you probably didn't work hard enough.
And now how about some sports? Who saw the collapse of the Cardinals coming? I'd like to say I did, but I didn't. I thought the Cards were in pretty good shape, I knew the offense was a little light, but with the pitching they have, I thought they would be okay. But a funny thing has happened on the way to the playoffs. The hitting got worse, the defense fell apart and the pitching has only been so so. I'm trying to hang in there with them, but I think it's over. On the plus side, the USA team is looking pretty good in the FIBA basketball tournament in Istanbul. And on the great side (this ones for you Honey) yesterday was the last Sunday with no NFL until February 19th. Yes there will be some Bears updates.
And on the entertainment front, don't waste your money on Going the Distance possibly the worst movie I have ever seen.
That's all for now.
I'll see you at the gym.
Subscribe to:
Posts (Atom)