Something I've noticed in years past, and already noticing this year is that by paying close attention to hunger I can manipulate appearance for the better. By that, I mean that in cases such as currently where I'm eating clean and with moderate caloric intake - but then note being ravenously hungry on certain days - it is actually beneficial to eat a bit more food on those days. In the past, and so far this year, this has occurred on workout days, particularly where 2-3 consecutive days' workouts have occurred - or the day after my 3rd workout.
In every case where I have noticed this pattern emerging, I've looked better (fuller, harder, and leaner) in the days following such an increase in caloric intake.
Thursday, April 9, 2009
The Body Dynamic
Strange how dynamic the body is. Last night after dinner, I felt and looked as tight as I have since last summer. In fact, I almost felt beach ready, i.e., plenty of abdominal definition, not much to pinch around love handles, and a hardness of muscularity that I haven't noted yet this spring. This afternoon, immediately after workout, I felt less lean - and 'flat' even though pretty well pumped from workout.
I suspect, that in the next 24-48 hours much of what I'm noticing in a negative light will reverse. But it is interesting that one can look and feel great one day and then like crap the next, particularly when diet and exercise remain pretty much constant.
I suspect, that in the next 24-48 hours much of what I'm noticing in a negative light will reverse. But it is interesting that one can look and feel great one day and then like crap the next, particularly when diet and exercise remain pretty much constant.
Friday, March 20, 2009
Diet
In a similar 'step up' fashion to my workouts, my diet is coming around as well. 3-4 feedings per day have consisted of the Nano products made by BioPharma Scientific , along with a breakfast and a dinner of whatever I feel like consuming as bookends around the Nano shakes. Without focusing on appearance, this has allowed room for pancakes and waffles in the morning, and pizza/beer/etc. at night. Certainly not every day has included these food choices, but perhaps half. And even though those aren't ideal food choices for health or appearance, the Nano products are so nutritious and low in calories that I haven't added as much body fat as in recent winters.
Because the meals between breakfast and dinner are ideal, there isn't much to focus on besides cleaning up those two feedings. Instead of going all out at first, I've removed some junk foods (beer, pizza), while still including some others (pancakes, pasta). One could look at this as though there are various 'grades' of food quality - carbs specifically - and I'm gradually bringing up my individual grades and subsequent GPA.
Keeping in mind this 'GPA' concept, one could look at each meal individually and say that pancakes 4 mornings per week would lead to a higher grade for meal #1 than eating them 7 days per week - all other meals being equal. Old fashioned oatmeal is certainly a better choice than the refined carbs in pancakes/waffles, so again this would bring my grade up. At the moment, oatmeal is probably ingested 3-4 days per week, while eventually it will be consumed most likely every day. I suppose this GPA concept is similar to Weight Watchers, where points are attached to individual food choices and the sum is then viewed as being ideal or not. However I have no experience with this method, so I cannot say for sure.
A note on carbs: they aren't all bad and if one wants to look one's best they need to be included in some manner - particularly those that take a while to digest (oatmeal, sweet potato). Bodybuilders seem to get this better than those low carb advocates that are simply focusing on weight loss. The quantity/quality of them, i.e., Whether carbs are included in the first one or two meals of each day and/or after an intense workout (I think this is absolutely necessary) is up to the individual to decide; not from a book, not from this blog, etc.
To quote Brian D. Johnston, president of the International Association of Resistance Trainers (IART): You will find, as a result of the Principle of Individualism, that few people will be able to direct you properly... if at all. This is what you want to consider when it comes to training or nutrition: take the idea of what is proposed and play around with it. Do NOT try to follow the idea specifically unless you want to do so for a short time. Manipulate it and watch how your body responds. Do NOT wait for someone to give you an answer as to how to manipulate it since that person cannot know your body and its reactions anywhere near what you can. (1)
Moving back on track, my progress has been noticeable, but nothing dramatic. More delineation in the upper and middle abdominal region, while the lower ab area and ring around my waist still allow me to pinch more than I would like to see in a bathing suit. That is always the last spot to go, and to reiterate my goals, I'm hoping I can work around it this year without looking too stringy - but to do so will take some ingenuity to 'trick' my body into dropping body fat and not muscle.
(1) http://discussionboard.teamhitonline.com/user/Discussion.aspx?id=158129
Because the meals between breakfast and dinner are ideal, there isn't much to focus on besides cleaning up those two feedings. Instead of going all out at first, I've removed some junk foods (beer, pizza), while still including some others (pancakes, pasta). One could look at this as though there are various 'grades' of food quality - carbs specifically - and I'm gradually bringing up my individual grades and subsequent GPA.
Keeping in mind this 'GPA' concept, one could look at each meal individually and say that pancakes 4 mornings per week would lead to a higher grade for meal #1 than eating them 7 days per week - all other meals being equal. Old fashioned oatmeal is certainly a better choice than the refined carbs in pancakes/waffles, so again this would bring my grade up. At the moment, oatmeal is probably ingested 3-4 days per week, while eventually it will be consumed most likely every day. I suppose this GPA concept is similar to Weight Watchers, where points are attached to individual food choices and the sum is then viewed as being ideal or not. However I have no experience with this method, so I cannot say for sure.
A note on carbs: they aren't all bad and if one wants to look one's best they need to be included in some manner - particularly those that take a while to digest (oatmeal, sweet potato). Bodybuilders seem to get this better than those low carb advocates that are simply focusing on weight loss. The quantity/quality of them, i.e., Whether carbs are included in the first one or two meals of each day and/or after an intense workout (I think this is absolutely necessary) is up to the individual to decide; not from a book, not from this blog, etc.
To quote Brian D. Johnston, president of the International Association of Resistance Trainers (IART): You will find, as a result of the Principle of Individualism, that few people will be able to direct you properly... if at all. This is what you want to consider when it comes to training or nutrition: take the idea of what is proposed and play around with it. Do NOT try to follow the idea specifically unless you want to do so for a short time. Manipulate it and watch how your body responds. Do NOT wait for someone to give you an answer as to how to manipulate it since that person cannot know your body and its reactions anywhere near what you can. (1)
Moving back on track, my progress has been noticeable, but nothing dramatic. More delineation in the upper and middle abdominal region, while the lower ab area and ring around my waist still allow me to pinch more than I would like to see in a bathing suit. That is always the last spot to go, and to reiterate my goals, I'm hoping I can work around it this year without looking too stringy - but to do so will take some ingenuity to 'trick' my body into dropping body fat and not muscle.
(1) http://discussionboard.teamhitonline.com/user/Discussion.aspx?id=158129
Thursday, March 5, 2009
A little background on my workouts
For the past 2.5 months (since Xmas, really) I've been alternating one week consisting of one full body workout, with another week consisting of a three-way split. Part of this was due to the lack of desire to train hard around the holidays, while also seeing this as a way to back off the demands somewhat and ideally not lose much in the appearance department. So far so good, but there is absolutely a difference in fullness/hardness during the weekends following the higher volume weeks.
The single session usually occurs on Thursday simply due to scheduling ease, while the three weekly workouts are performed on Tues/Wed/Thurs. In years past I've always left a day between each session (i.e., Mon/Wed/Fri) for 'recovery', but in talking with a few others that have attempted training three days in a row, the metabolic effect seems to be better. That is, there's not an 'up-down-up-down' effect, instead a continual climb ('up-up-up') before dropping off. I'm still getting four days off each week - certainly enough for optimal recovery, and particularly with an 'easier' schedule every other week.
Moving toward my goals outlined in the previous post, total workout volume will increase - but not via more exercise during each session. Instead, two consecutive weeks of three workouts will be incoroporated for every week of one workout. This will last approximately 6 weeks (2 cycles of 2:1), followed by another increase to three consecutive weeks of three workouts for every week of one workout (2 cycles of 3:1). Unless something goes wrong, I expect that I will be able to then move to three workouts each week through mid-July (6+ continuous weeks).
The goal with each workout within the three-way split is maximum pump of the target area in minimal time. At this point I have a good idea of what that will entail, but of course things don't go as planned every time so adjustments can be made on the fly. For example, 3 exercises performed Zone Monster Set style for chest pump that area maximally 90% of the time. If during the other 10% something doesn't click, and an additional exercise needs to be added, so be it. But each body part of each workout needs to reach that goal before terminating the session. During full body workouts, one set per body part (9-10 exercises) will suffice.
The single session usually occurs on Thursday simply due to scheduling ease, while the three weekly workouts are performed on Tues/Wed/Thurs. In years past I've always left a day between each session (i.e., Mon/Wed/Fri) for 'recovery', but in talking with a few others that have attempted training three days in a row, the metabolic effect seems to be better. That is, there's not an 'up-down-up-down' effect, instead a continual climb ('up-up-up') before dropping off. I'm still getting four days off each week - certainly enough for optimal recovery, and particularly with an 'easier' schedule every other week.
Moving toward my goals outlined in the previous post, total workout volume will increase - but not via more exercise during each session. Instead, two consecutive weeks of three workouts will be incoroporated for every week of one workout. This will last approximately 6 weeks (2 cycles of 2:1), followed by another increase to three consecutive weeks of three workouts for every week of one workout (2 cycles of 3:1). Unless something goes wrong, I expect that I will be able to then move to three workouts each week through mid-July (6+ continuous weeks).
The goal with each workout within the three-way split is maximum pump of the target area in minimal time. At this point I have a good idea of what that will entail, but of course things don't go as planned every time so adjustments can be made on the fly. For example, 3 exercises performed Zone Monster Set style for chest pump that area maximally 90% of the time. If during the other 10% something doesn't click, and an additional exercise needs to be added, so be it. But each body part of each workout needs to reach that goal before terminating the session. During full body workouts, one set per body part (9-10 exercises) will suffice.
Wednesday, March 4, 2009
Summer's not too far away...
So it's time to start thinking of bathing suit weather. And with that comes bathing suit appearance considerations. As was discussed in our newsletter (March '09), everybody starts this process at different points relative to 'peak condition'. I gauge three things:
So this blog space will detail the steps taken during the next 3+ months leading up to my birthday (June 20th). Every few weeks - or more frequently if something pops up that's worth documenting - I'll note where I stand relative to my goals. I think I can upload some pics along the way as well, provided my ancient digital camera still works...
- Maximum abdominal delineation (i.e., six-pack)
- Minimum love handle/skin pinch from bathing suit
- Achievement of #'s 1 and 2 without too much of a loss of muscular hardness and fullness
So this blog space will detail the steps taken during the next 3+ months leading up to my birthday (June 20th). Every few weeks - or more frequently if something pops up that's worth documenting - I'll note where I stand relative to my goals. I think I can upload some pics along the way as well, provided my ancient digital camera still works...
Friday, January 2, 2009
Crunchless Abs
Had a good laugh when this informercial came on the other night:
Our abdominal core is an amazing anatomical composition of 12 muscles that wrap around us like a girdle and when properly trained, holds our midsection in flat and tight. However, recent research shows that standard floor crunches train only 2 of these critically important core muscles.
For fun, and since I'm in the mood to tear apart some junk-science (instead of turning the blind eye that I was so well versed in from years of health club employment), let's break down some of the 'wisdom' on the above linked website.
Developed by noted fitness expert (name withheld), her unique exercise method focuses on each core muscle like a laser, targeting your upper abs, those hard to reach deep lower abs, your left and right side obliques, and wrapping all the way around to your lower back.
- Unique exercise method? Looks like a combination of pilates and aerobics classes to me. What comes around goes around...just steal it from someone and re-brand it - great!
- Targets the upper abs and lower abs? Sounds like crunches...left and right obliques? Sounds like crunching/twisting movements. Lower back? HA! Good luck without pelvic stabilization.
Best of all, you won't be doing hundreds of crunches, because now you can workout with the new
Crunch Free Abs™ method. Just spend 10 Minutes a Day to sculpt those firm, rock hard abs you've always wanted.
Crunch Free Abs™ method. Just spend 10 Minutes a Day to sculpt those firm, rock hard abs you've always wanted.
- I'm all for not doing hundreds of crunches, as it's possible to target the area effectively with whatever medium chosen (crunch, machine/cable flexion, etc.) in a much more efficient way.
- Ignoring the appeal to emotion at the end of the last sentence, 10 minutes per day? How about once, maybe twice per week? How easy are these workouts that they can be completed multiple times per week? One set on our MedX Ab Isolator makes me concurrently want to vomit and never train abs again. One set less than once per week. So probably 10 minutes per year... :)
- No debating the physiology outlined above. And certainly crunches do not target the entire 'core', as it's become trendy to label the muscles that support the spine along the midsection...as this fitness expert so wisely points out next:
"I see it all the time, especially in women who often have that lower pooch sag. Regular crunches just don't target all of the muscles in your core. Targeting your entire core requires a new way of thinking; a new way of exercising that doesn't involve crunches." - Fitness Expert
- Lower pooch sag? Exercise can only do so much - particularly when most attempts at fixing the problems fail. Example: when reminded to 'pull the bellybutton into the spine' during ab exercises, an individual will notice a distinctly higher quality of contraction. How many are aware of this?
- Targeting the entire core requires a new way of thinking? What, like evading reality and making up stuff? Seems to works for the government, so why not the exercise and rehab industry?
In order for the obliques to contract, one must rotate the torso - preferably while having the hips locked (to prevent further movement via the hips and unload the obliques).
In order for the lower back to work through it's full ROM (72-degrees), once again the hips must be neutralized (to prevent the stronger hips and thighs from dominating the movement).
All these things are possible via the MedX Core line of equipment at Back2Health: Spinal Fitness. In addition, we can strengthen your neck to better withstand everything from computer work to a car accident - and all in about 10 minutes per week.
Finally, if you wish to see your abs, you need to eat appropriately. Perhaps extra activity is necessary as well in moderation - assuming one is already performing challenging resistance training 2-3 times per week.
Tuesday, November 25, 2008
Workout From Home?
Back2Health is proud to announce it's newest branch: At Home Fitness
Now it is possible to obtain the same benefits from exercise in the comfort of one's home. Unlike most 'on the road' training businesses, this isn't as simple as bringing an oversized beach ball and a few 2 and 5 lbs. neoprene dumbbells. Clients are expected to make exercise part of their lifestyle, and as a result it is strongly recommended that they purchase home equipment. A Back2Health fitness clinician can bring several high-quality pieces to the client's home, but for optimal exercise application a good multi station is warranted as well.
What does this mean to the client? Probably an investment from anywhere between $500 and $3000. Sound like a lot? Well, that's between 1 and 6 years of gym memberships. If one is rational about this, they will see that their exercise career shouldn't last only 6 years - it needs to continue for as long as they can remain standing.
On the low end of this figure, one can pick up a slightly used Bowflex (check Craigslist for some steals), while the top third of this dollar amount can bring home a top of the line Total Gym or new Bowflex.
The Total Gym, while not as useful as a Bowflex, is still a good piece - and can be retrofitted with some of the equipment a B2H clinician brings with him. It is also a wise choice if space is at a premium - particularly if one needs to 'hide' his or her exercise equipment when not in use.
The Bowflex is the king of home exercise equipment with a staggering amount of variety in movements available to the user. Complemented by adjustable dumbbels and a bench, there isn't an exercise that cannot be performed by the client.
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