Just a few days ago I posted that I needed to up my effort some because I wasn't hurting enough. The rational behind that is that the pain is a result of lactic acid buildup. The production of HGH requires lactic acid buildup in the muscles. So, if I'm not sore, then I'm not getting the change I ought to get.
Well, I succeeded. I'm hurting. It's all good pain. It's not a pain from an injury, but from pushing the workout, the kind of pain that says, "You pushed your limits and you'll be better after this."
I'll not go looking for the pain. I'll look for the intensity, the push, the level of work that results in real progress. The side consequence is pain, but its pain that tells me I' m doing a good job.
Saturday, January 23, 2010
Tuesday, January 19, 2010
Nothing Confusing About Muscle Confusion
Good to see weight loss coming regularly now. That's about 14 lbs in 19 days. Hopefully this week will find me well below 190. The goal for the end of the week is 190. The goal for the end of the next week is 188. Looks like I have the chance to get a week ahead of the schedule.
I was supposed to do two routines yesterday to get caught up. Judy came in on Sunday so I skipped doing my routine on that day so I could spend the time with her. I got one routine in yesterday, but before I could do the second, she came in from work (got finished early). It was her only day in town and I spent my time with her instead of in the man cave doing more exercise. She's going to be gone for several days, so I have this week to put in an additional routine.
Yoga X today. Its long, its a challenge. I'll get it done. I'm seeing gains every day. Yesterday was arms and shoulders. Though I haven't done that for a week, I gained quite a bit of strength. In fact, I was just about at a point I had never reached doing Power 90. I am at the threshold of making more progress in a month, than I made in three months with Power 90. This could be that vaunted "muscle confusion" aspect that Horton goes on about. Though I haven't done shoulders and arms for a week, I have addressed some of those muscles in the other routines I've done, but in different ways. The net results is that I'm experiencing some gains in strength. I've also noticed more strength in my legs as I've gone up and down stairs. I'm excited about what the next weeks will bring as I continue with P90X.
This first round will lay an excellent foundation. I anticipate some astounding results on that second round. I will be "different", fit, by the time we get to July 4th, my new Independence Day - independent of fat and flab, psychologically free in new ways. Yoga X today. Its long, its a challenge. I'll get it done. I'm seeing gains every day. Yesterday was arms and shoulders. Though I haven't done that for a week, I gained quite a bit of strength. In fact, I was just about at a point I had never reached doing Power 90. I am at the threshold of making more progress in a month, than I made in three months with Power 90. Could be that vaunted "muscle confusion" Horton goes on about. Though I haven't done shoulders and arms for a week, I have addressed some of those muscles in the other routines I've done, but in different ways. The net results is that I'm experiencing unexpected gains in strength. I've also noticed more strength in my legs as I've gone up and down stairs. I'm excited about what the coming weeks will bring as I continue with P90X.
This first round will lay an excellent foundation. I anticipate some astounding results on that second round. I will be "different", fit, by the time we get to July 4th, my new Independence Day - independent of fat and flab, psychologically free in new ways.
I was supposed to do two routines yesterday to get caught up. Judy came in on Sunday so I skipped doing my routine on that day so I could spend the time with her. I got one routine in yesterday, but before I could do the second, she came in from work (got finished early). It was her only day in town and I spent my time with her instead of in the man cave doing more exercise. She's going to be gone for several days, so I have this week to put in an additional routine.
Yoga X today. Its long, its a challenge. I'll get it done. I'm seeing gains every day. Yesterday was arms and shoulders. Though I haven't done that for a week, I gained quite a bit of strength. In fact, I was just about at a point I had never reached doing Power 90. I am at the threshold of making more progress in a month, than I made in three months with Power 90. This could be that vaunted "muscle confusion" aspect that Horton goes on about. Though I haven't done shoulders and arms for a week, I have addressed some of those muscles in the other routines I've done, but in different ways. The net results is that I'm experiencing some gains in strength. I've also noticed more strength in my legs as I've gone up and down stairs. I'm excited about what the next weeks will bring as I continue with P90X.
This first round will lay an excellent foundation. I anticipate some astounding results on that second round. I will be "different", fit, by the time we get to July 4th, my new Independence Day - independent of fat and flab, psychologically free in new ways. Yoga X today. Its long, its a challenge. I'll get it done. I'm seeing gains every day. Yesterday was arms and shoulders. Though I haven't done that for a week, I gained quite a bit of strength. In fact, I was just about at a point I had never reached doing Power 90. I am at the threshold of making more progress in a month, than I made in three months with Power 90. Could be that vaunted "muscle confusion" Horton goes on about. Though I haven't done shoulders and arms for a week, I have addressed some of those muscles in the other routines I've done, but in different ways. The net results is that I'm experiencing unexpected gains in strength. I've also noticed more strength in my legs as I've gone up and down stairs. I'm excited about what the coming weeks will bring as I continue with P90X.
This first round will lay an excellent foundation. I anticipate some astounding results on that second round. I will be "different", fit, by the time we get to July 4th, my new Independence Day - independent of fat and flab, psychologically free in new ways.
Monday, January 18, 2010
Eyes on the Prize
Having health related goals is important to the process of losing weight and becoming fit. And many people will gladly set goals. One of the challenges to successfully reaching our goals is keeping the goals in front of us. Many of the goal gurus suggest reading the goals on a daily basis or even more often than that. Here's an idea I use to keep my goals, deadlines, and progress in front of me. I use my bathroom mirror as a personal white board.
I use white board markers to write on my mirror. I write down my goals, my deadlines, and my current progress. I also do this to remind myself of things that are coming up that need to be taken care of in the next day or so. My mirror is like a page from my personal Daytimer or Day Runner.
Dry erase marker marks can just be easily wiped away with a tissue. Colors are available so that emphasis can be made where necessary. And every morning you look at yourself in the mirror, there are the goals and a visual reminder of who is responsible for reaching your goals - the man (or woman) in the mirror.
I use white board markers to write on my mirror. I write down my goals, my deadlines, and my current progress. I also do this to remind myself of things that are coming up that need to be taken care of in the next day or so. My mirror is like a page from my personal Daytimer or Day Runner.
Dry erase marker marks can just be easily wiped away with a tissue. Colors are available so that emphasis can be made where necessary. And every morning you look at yourself in the mirror, there are the goals and a visual reminder of who is responsible for reaching your goals - the man (or woman) in the mirror.
Ta Da!
A sudden drop in weight came on Saturday. That morning I weighed in at 195. Then I started urinating. A lot. Usually that's the sign that a quick significant weight drop is happening. I had actually already lost the weight. I was just retaining the fluid. If I know I have curtailed the calories (and I had) then the weight has to be burning off. But even if the adipose is burned, fluid may be retained, keeping body weight up.
One thing that seems to trigger the elimination of this retained water is drinking tea. I brew tea at home that I drink cold and often in the place of water. I drink the tea without any sweeting--sugar or artificial. I started drinking fresh brewed tea that way while I was in high school. An acquired taste to be sure, but now I actually find it far more refreshing than to drink sweetened tea. Ironically, my preference for unsweetened tea puts me quite out of step with South Carolina's bias for sweet, really, really sweet tea.
We use a Mr. Coffee tea maker. I use three regular tea bags and one green tea bag to brew the tea. It makes for a mild tasting brew, but I'm not so sure there's much health benefit from the one green tea bag. However, adding the small amount of green tea doesn't hurt.
And one slightly related rabbit to chase: refrigerate the tea and scrub out the pitcher between brews. If you don't know what "soured tea" means, learn. I have been to many restaurants, ordered tea and found it soured - literally a bacteria culture gone viral. In fact there is one very success deli in town where I won't even get the tea because its always soured. When I ask the wait staff for fresh tea because the tea I'm drinking has soured, I have often been met with the blank stares of obvious ignorance. I think the reason so many people aren't aware that tea can sour is that they mask the taste of soured tea by adding more and more sugar.
One thing that seems to trigger the elimination of this retained water is drinking tea. I brew tea at home that I drink cold and often in the place of water. I drink the tea without any sweeting--sugar or artificial. I started drinking fresh brewed tea that way while I was in high school. An acquired taste to be sure, but now I actually find it far more refreshing than to drink sweetened tea. Ironically, my preference for unsweetened tea puts me quite out of step with South Carolina's bias for sweet, really, really sweet tea.
We use a Mr. Coffee tea maker. I use three regular tea bags and one green tea bag to brew the tea. It makes for a mild tasting brew, but I'm not so sure there's much health benefit from the one green tea bag. However, adding the small amount of green tea doesn't hurt.
And one slightly related rabbit to chase: refrigerate the tea and scrub out the pitcher between brews. If you don't know what "soured tea" means, learn. I have been to many restaurants, ordered tea and found it soured - literally a bacteria culture gone viral. In fact there is one very success deli in town where I won't even get the tea because its always soured. When I ask the wait staff for fresh tea because the tea I'm drinking has soured, I have often been met with the blank stares of obvious ignorance. I think the reason so many people aren't aware that tea can sour is that they mask the taste of soured tea by adding more and more sugar.
Sunday, January 17, 2010
Movin' On
I'm into my third week of P90X. I haven't missed a day of working out and that's no small feat. When I was doing Power 90 I had to make a 30 or 45 minute commitment. I had trouble keeping those days. For P90X I'm making a commitment to spend at least an hour every day. Actually, its taking much longer than that. I'm doing well on the routines, but I have to push that pause button quite often, something I almost never did with Power 90. The result is that P90X is taking twice as much as twice as long depending on the routine.
My strength is improving as well as stamina. There are some things (like pull ups) that I'm having to modify, but still the progress comes.
I'm regretting that I didn't keep up my routines for Power 90 from Thanksgiving to New Year. I can tell that I lost some ground with my strength. It especially shows up in my push ups and the ab routines.
All good right now. My right should keeps threatening to act up, but I'm keeping on the ibuprofen to suppress the inflammation and it works.
Xness, here I come.
My strength is improving as well as stamina. There are some things (like pull ups) that I'm having to modify, but still the progress comes.
I'm regretting that I didn't keep up my routines for Power 90 from Thanksgiving to New Year. I can tell that I lost some ground with my strength. It especially shows up in my push ups and the ab routines.
All good right now. My right should keeps threatening to act up, but I'm keeping on the ibuprofen to suppress the inflammation and it works.
Xness, here I come.
Friday, January 1, 2010
Starting P90X
Good start today. West was 204. Imagine what it would have been if I hadn't been working on getting it under control before the holidays. I have some soreness in my right shoulder. I've tried thinking about when that would have happened, when I would have injured it. However, it there hasn't been anything. It started maybe around a couple of weeks before the Christmas break. At that point I had basically stopped doing any exercises. It may be that the soreness is due to lack of exercise, caused by my tendons tightening up. I'm taking the chondroitin and ibuprofen to help out. Its already better than it was a week ago.
The weight I picked up during the past three weeks is unreal. Staying with my parents a few days was particularly problematic. On the good side, I didn't eat until I was stuffed at every meal. But there was all this extra "stuff" lying around to be eaten. Mother makes some of the most incredible sweets imaginable. Everything is picture perfect and delicious. She can make these things and they don't bother her. She doesn't "want" them. Neither does Daddy. I want them constantly. I could eat her chocolate covered cookies one after another and not feel like I had eaten anything.
That "bottomless pit" syndrome is a problem that has to be addressed. And it seems that it is particularly pernicious in relation to sweets. I've already identified flour products as having an exaggerated effect on my tendency to put on fat. Sweets -- foods laden with sugar, fats and all sorts of health ruining extras -- seem to have the effect of negating any feeling of satiety. That makes recreational sweets a double danger.
Fortunately, I've started the push forward with P90X today. I will do two back to back rounds ending close July 11th, my youngest sons wedding. The first round will get me ready to really tear it up during the second round.
Well, here it goes. Two rounds. Clean nutrition. Focus on the goal: fat gone. 'Nuf said.
The weight I picked up during the past three weeks is unreal. Staying with my parents a few days was particularly problematic. On the good side, I didn't eat until I was stuffed at every meal. But there was all this extra "stuff" lying around to be eaten. Mother makes some of the most incredible sweets imaginable. Everything is picture perfect and delicious. She can make these things and they don't bother her. She doesn't "want" them. Neither does Daddy. I want them constantly. I could eat her chocolate covered cookies one after another and not feel like I had eaten anything.
That "bottomless pit" syndrome is a problem that has to be addressed. And it seems that it is particularly pernicious in relation to sweets. I've already identified flour products as having an exaggerated effect on my tendency to put on fat. Sweets -- foods laden with sugar, fats and all sorts of health ruining extras -- seem to have the effect of negating any feeling of satiety. That makes recreational sweets a double danger.
Fortunately, I've started the push forward with P90X today. I will do two back to back rounds ending close July 11th, my youngest sons wedding. The first round will get me ready to really tear it up during the second round.
Well, here it goes. Two rounds. Clean nutrition. Focus on the goal: fat gone. 'Nuf said.
Sunday, December 6, 2009
Moving Forward
Made it to Peak really late on Thursday and Friday. I still have this really bad chest congestion. On Thursday slowed down and went for more time, more calories, but I also ran one session at level 10. On Friday I think my energy was so depleted by the time I got there that I just couldn't go long. But I did get in a 10 and a 10.6. Watching the calorie intake today, but no extra exercise. Tomorrow will be difficult since I'll have a guest.
Wednesday, December 2, 2009
Saving the Goal
Well, I'm there again: one hundred eighty five pounds. I have 13 lbs to lose in the next month - at this point 30 days to Jan 1. Time to focus and save this goal.
A goal is a promise we make to ourselves. Too often we allow ourselves to break those promises. After all, who will be affected? But these are some of the most important promises we make and some of the most important to be kept. The old saying is that promises are made to be broken. I can think of a number of promises that should never be broken and among those are the promises we make to ourselves to make our lives better.
My BMR is 1700 calories daily for 175 lbs. I'm shooting for 1000 calories a day. That gives a 700 calorie deficit every day, that's 1 lb every 5 days and that's a total of about 6 lbs loss by Jan 1. The rest will have to come from a forced calorie deficit.
There is no weight loss without good nutrition, exercise and, importantly, calories deficits.
The goals remain: 172 lbs by Jan 1, complete 1 round of P90X by April 4th (Easter) and finish a second round by July 4th.
Here's to pulling this one out of the fire.
A goal is a promise we make to ourselves. Too often we allow ourselves to break those promises. After all, who will be affected? But these are some of the most important promises we make and some of the most important to be kept. The old saying is that promises are made to be broken. I can think of a number of promises that should never be broken and among those are the promises we make to ourselves to make our lives better.
My BMR is 1700 calories daily for 175 lbs. I'm shooting for 1000 calories a day. That gives a 700 calorie deficit every day, that's 1 lb every 5 days and that's a total of about 6 lbs loss by Jan 1. The rest will have to come from a forced calorie deficit.
There is no weight loss without good nutrition, exercise and, importantly, calories deficits.
The goals remain: 172 lbs by Jan 1, complete 1 round of P90X by April 4th (Easter) and finish a second round by July 4th.
Here's to pulling this one out of the fire.
Which 50% Are You?
During the Thanksgiving break I heard a news broadcast that related appetite and exercise. Their report was on research indicating that exercise would increase appetite and was therefore suspect as a means of weight control. This took me totally back since my experience has been totally the opposite. This went report went on for awhile making this point about how questionable the value was of exercise for weight control. Finally toward the end of the report I caught the line that this was only true for 50% of the population.
Well, I guess I'm in the other 50%. I find that with exercise I can really ramp down my appetite. It’s when I don't exercise that I problems. And specifically, it is cardio that helps me to best control my appetite. A lot of the fitness people out there will rag on cardio as ineffective at worst or inefficient at best when it comes to burning fat. That may very well be the case. For me, cardio exercise has two other benefits that make it an important part of my weight loss regimen. First, I find it mentally helpful. Completing a good cardio or HIIT session gives me a sense of well being or positive mind set. I can stay in a much more positive mindset about my program when I'm doing cardio. So, if for no other reason than that, cardio (HIITs) would continue to be a part of my overall exercise program.
The second reason is that I find my appetite bumped down when I am doing cardio. If I skip my HIITs, if I stop doing any kind of cardio exercise my appetite begins to go ballistic! I mean, seriously, food starts calling my name. I get amazed at the students I teach when we have snacks of some kind. Some of them can eat a cookie or two and be totally satisfied. How can they just let it go? I want the cookies, all the cookies, and some more cookies. I want cookies until my stomach hurts. Then I want some more. I think I know what it must be like to be an addict or alcoholic. The best way to control those urges is to keep up a regular cardio program. I can do a much better job of avoiding binge eating if I just keep up my HIITs.
If it’s a 50/50 break down, I sure am glad that I'm on the half of the population whose appetite is helped by exercise. I still recommend that everyone try it. If you're having trouble controlling your appetite, find a level of cardio that is sufficient to keep cravings curbed.
Sometimes the talking heads just don't seem to want personal drive to work. Drive yourself to health anyway.
Well, I guess I'm in the other 50%. I find that with exercise I can really ramp down my appetite. It’s when I don't exercise that I problems. And specifically, it is cardio that helps me to best control my appetite. A lot of the fitness people out there will rag on cardio as ineffective at worst or inefficient at best when it comes to burning fat. That may very well be the case. For me, cardio exercise has two other benefits that make it an important part of my weight loss regimen. First, I find it mentally helpful. Completing a good cardio or HIIT session gives me a sense of well being or positive mind set. I can stay in a much more positive mindset about my program when I'm doing cardio. So, if for no other reason than that, cardio (HIITs) would continue to be a part of my overall exercise program.
The second reason is that I find my appetite bumped down when I am doing cardio. If I skip my HIITs, if I stop doing any kind of cardio exercise my appetite begins to go ballistic! I mean, seriously, food starts calling my name. I get amazed at the students I teach when we have snacks of some kind. Some of them can eat a cookie or two and be totally satisfied. How can they just let it go? I want the cookies, all the cookies, and some more cookies. I want cookies until my stomach hurts. Then I want some more. I think I know what it must be like to be an addict or alcoholic. The best way to control those urges is to keep up a regular cardio program. I can do a much better job of avoiding binge eating if I just keep up my HIITs.
If it’s a 50/50 break down, I sure am glad that I'm on the half of the population whose appetite is helped by exercise. I still recommend that everyone try it. If you're having trouble controlling your appetite, find a level of cardio that is sufficient to keep cravings curbed.
Sometimes the talking heads just don't seem to want personal drive to work. Drive yourself to health anyway.
In Pursuit of Intensity
One of the guidelines of doing effective exercise/weight resistance is doing it with intensity. Running a slow jog day after day teaches your body how not to burn too many calories. Using the same weights and never attempting to push heavier weight will not give you muscle. But what does it mean to exercise with intensity?
Dennis Hardy gave a good definition. In one of his latest emails Hardy said, "If you are applying the proper intensity to your workouts, at some point during the workout, you should seriously doubt if you can complete it."
That's what I have thought about intensity meaning, I only wish I could have said it as well.
To do my HIITs with intensity means at least once I must push my speed to such a level that I do not think I could possibly complete the 30 second run. To do my resistance with intensity means that in at least one set I must be struggling to get the weight up, using every bit of my fortitude to finish.
That brings up the other aspect of intensity. It is attitude. Without the attitude to give the workout 100% or even 110%, intensity will not happen. Intensity begins in the mind, in the will, to go beyond limits.
A nice jog is enjoyable, no matter what some of the folks say about "mind numbing cardio". I find it anything but that. But is it effective for the building of a better body. Nope. Admittedly, it can actually undermine your struggle for a better body if done too much. You will simply train your body to conserve as many calories as possible when doing cardio. Your body will look for the path of most efficient caloric expenditure.
But pushing your routines to the level of intensity, to the place where you think you may jeopardize your ability to complete the exercise, will bring results you can see, results that make a real difference. Then you begin to experience "intensity".
Dennis Hardy gave a good definition. In one of his latest emails Hardy said, "If you are applying the proper intensity to your workouts, at some point during the workout, you should seriously doubt if you can complete it."
That's what I have thought about intensity meaning, I only wish I could have said it as well.
To do my HIITs with intensity means at least once I must push my speed to such a level that I do not think I could possibly complete the 30 second run. To do my resistance with intensity means that in at least one set I must be struggling to get the weight up, using every bit of my fortitude to finish.
That brings up the other aspect of intensity. It is attitude. Without the attitude to give the workout 100% or even 110%, intensity will not happen. Intensity begins in the mind, in the will, to go beyond limits.
A nice jog is enjoyable, no matter what some of the folks say about "mind numbing cardio". I find it anything but that. But is it effective for the building of a better body. Nope. Admittedly, it can actually undermine your struggle for a better body if done too much. You will simply train your body to conserve as many calories as possible when doing cardio. Your body will look for the path of most efficient caloric expenditure.
But pushing your routines to the level of intensity, to the place where you think you may jeopardize your ability to complete the exercise, will bring results you can see, results that make a real difference. Then you begin to experience "intensity".
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