What Is It You Want To Accomplish?

Every day I watch people working out -- to what end?  If it's weight management, then some of the workouts seem ridiculous--too much machinery and gimmickry (BOSU, kettlebell, Swiss Ball, bands, etc.).  Simple body weight exercises (otherwise known as calisthenics) and some kind of moderate cardio (walking, biking, jogging, etc.) plus decreasing calories is sufficient to start.  If my personal trainer started to give me exercises that would ultimately require me to stay enrolled at a gym rather than transition to my home, I would be suspect.  The average person isn't training for a competition, they are training for life and what better way to train than with normal, daily activity?  If your interests run to sedentary pursuits (reading, watching TV, knitting, etc.) then you want to do the bare minimum so you can, at least, do activities of daily living (cooking, cleaning, dressing, bathing, etc.) and possibly respond to an emergency (climbing out of a window, running for help, etc.) without difficulty and have healthy "numbers" (blood pressure, cholesterol, heart rate, etc.).  If you have more active pursuits such as gardening, weekend sports, or hiking you may need to be more specific in your workouts but not by much--all these activities are done primarily with your own body weight, so you don't really need more than that to train.  Additionally, you can use different techniques to make body weight exercises more difficult.  The bottom line is -- you have everything you need right at home and within your ability if you want to get in better shape!

Men's Health "Pack On Muscle Like a Pro" Workout Starts Today!

After reviewing my workouts, I decided that I really couldn't do both the Density Workouts and Timed Sets Workouts at the same time. So, I decided to structure what I call my "workout menu" from the following categories:

• Dynamic Warm Ups
• Pre-Hab Exercises (primarily for my knee but can be used for other problem areas)
• Strength Training (standard training, super sets, or circuits) + Finishers
• Interval Training (can be purely cardiovascular or can include timed sets)
• Static Stretching (done after warm-up to include foam rollers)
• Yoga (to ensure range of motion, posture, alignment, balance and flexibility
• Non-structured exercise (walking, gardening, cleaning, etc.)

My new dynamic warm ups will include 10 repetitions of the following exercises:

• Y Squats
• Push Ups
• Diagonal Lunges

Pre-hab knee exercises will remain the same but the repetitions have increased to 30 and will be performed a minimum of 5 days per week.  My strength training will be based on the Men's Health Video (view in sidebar as well) but it will be over 2 weeks versus 4 weeks.  In my next post I will talk about the rest of my workout.  See you then!

Build Your Own Tabata

I decided to develop my own Tabata routine based on the exercises I have done or have seen suggested.  Using my Gymboss, I set my intervals for 20/10 for eight rounds for each exercise.  Here is what I did:

• Speed Squat
• Plank Split (using step, plank formation then step out to each side)
• Split Jump (using small step)
• Jacknife/Roll Out (had to use Valslides)
• Bulgarian Split Squat - Dead Lift Variation using step
• Plank Walk Up
• Lateral Step (using step)
• Pilates Series (I do 4 different Pilate core exercises 2x each)
• Burpee

I tried to put in a big muscle exercise for cardio followed by a core exercise to allow for some rest.  It was a good workout but as I have mentioned before, it is easier to stay motivated with a class and instructor.  Additionally, I didn't have music which can be helpful as long as the beat is high.  If the beat is moderate it is too easy to match movement to the beat and lower the intensity of the routine.  I think I can tailor this to complement my normal routines and modify as I see fit.

Are You a Dysfunctional Weight Lifter?

The following should be consider when you start a resistance training program. Your body may not be adequately ready to start a weight training program and you could be working against yourself. Look for the following:

1. If you are working out with a muscle injury an imbalance will exist, the muscle is shortened and/or de-conditioned. You need to restore normal muscle function before starting a program.
2. If you have joint dysfunction, there will be abnormal motion in the joint or the joint can be separated or compressed leading to dysfunction not only in the muscles crossing the joint but the tendons and ligaments as well.
3. Nerve dysfunction can lead to altered proprioception at the joint leading to a loss of potential strength of movement.
4. If you have a biochemical dysfunction you are deficient in specific nutrition that can decrease strength and recovery, leading to injury.

Many personal trainers will only consider number one or two above (if at all) before developing a program for you. The best advice is to have your doctor do a thorough medical exam to eliminate issues related to number three; meet with a nutritionist to address issues related to number four and if you have the time and money, see a health professional specializing in posture and body mechanics to review areas one and two. If you can’t do that start off with a program designed for de-conditioned individuals emphasizing postural/functional strength.

Beginning Stage 4

As mentioned in my audio post, Stage 4 is a repeat of Stage 2 with more sets, fewer reps, less recovery.  I decided to use the weights from later in Stage 2 to reflect my improvement.  That worked overall; the dead lifts were more difficult as was the Cuban press but the rest of the workout was just about right.  Additionally, I have moved to a more efficient warm-up routine (one suggested by Schuler/Cosgrove) as the program is taking longer.  My HIIT is now below the eight minute mile and I am working from 15 up to 20 minutes and then going back down and increasing the fast round.  This process takes me about the same time as the metabolic resistance training so the two parallel each other fairly well.  I did my fat % at the gym and I am down 2% (from 22% to 20%).  I don’t know how accurate the machine is but relatively speaking, if I continue to use the same instrument I will be able to chart my progress.  Nutritionally, my clean up phase is over and I have a pretty good idea that eat about 1800-2000 calories a day.  The next phase will be making substitutions and this will entail me changing my breakfast somewhat and removing some of the dairy products I use.  I like cereal but it probably floods too many carbohydrates into my system so I will change out some of the cereal for toast and peanut butter, eggs, or tuna/salmon.  Non-fat yogurt, fruits and nuts would also work.  I keep mentioning alcohol and it never finds a consistent substitute but as the weather gets warmer, wine or light beer may prove to be a good substitute for bourbon.

Stage 3 Begins!

I was worried I wouldn’t be able to start Stage 3 with the pulled stomach muscle—but the exercises actually helped.  Here is Workout A (all exercises 3 sets, 6 repetitions):

One-armed dumbbell snatch

Alternate sets: Dumbbell single-leg Romanian dead lift / Barbell bent-over row

Alternate sets: Dumbbell single-arm overhead squat/Dumbbell incline bench press

Alternate sets: Plank (90 seconds)/Reverse wood chop

I was very careful on the reverse wood chop and kept the weight low and the movement slow.  This is followed by a body matrix – 24 lunges, 12 lunges, 12 lunge jumps, 24 squat jumps – recovery time is 2x circuit time – then do the circuit again.  I follow this with my 15 minute HIIT – treadmill 3 minute warm-up then 1:2 intervals, 4 rounds alternating between 10 minute mile and 8:12 minute mile.  I hope to break 8 minutes in a few weeks.  On my alternating days, I am doing longer, less intense intervals on the stair climber for 30 minutes followed by the following body movements for Men’s Health Book of Exercises—Jumping Jacks, walking high knees, Lateral duck under, Inverted hamstring, lunge with side bend, cat/camel, push-up plus, floor Y raises, side-lying thoracic rotation, clamshells, and supine hip internal rotation.  When I got home, I did a 20 minute yoga session and plan to walk and stretch later today. 

Stage 2 Begins!

I successfully made it through Stage 1 (plus 2 bonus workouts) and a recovery week so it is time to move on to Stage 2.  The following is workout A; all are 2 sets of 10 repetitions with 75 seconds recovery, note alternating sets:

Front squat/push pull

Step Ups alternating with Dumbbell one-point row

Static lunge, rear foot elevated alternate with push-ups

Plank (60 second hold) alternating with Cable horizontal wood chop

For the exercises that were the same or similar to Stage 1, I used the weight from the 3 X 10 workouts as the starting weights here, knowing that there would be only 4 workouts (total of 8 for both workouts A and B).  This would ensure that I would be doing more weight by the end of Stage 2 for those exercises and/or higher volume (weight x reps x sets).

I have gone back to the original HIIT 15 minute program and will follow the progression outlined by Schuler/Cosgrove but will do the intervals after every workout rather alternating.  Next post, workout B.

Prioritizing Fitness

I am always surprised when people don't understand why they aren't fit. It is apparent to me they don't prioritize being fit - they don't do what is necessary - increased activity, better eating habits, etc. There is always something else they need to accomplish and finding time to do what is necessary to be fit takes a back seat. In reality, if being in shape were equal to other priorities (career, family, entertainment, etc.) they would find those areas wouldn't suffer but might actually improve. Your work focus will be better; you will have energy at the end of the day to enjoy time with your family and eat a healthy dinner together; you might find you have other things to enjoy other than watch HDTV like taking the dog for a walk. What is important gets done--and everyone knows it.

Simple Adjustment #8 Do More Than Yoga

Yoga has become phenomenally popular for its ability to help improve basic strength and flexibility for most individuals. Unfortunately, obesity is still the number one health issue in America and most yoga practices don't burn the calories necessary to help support weight lose. If you are doing yoga as your main workout you may want to consider adding a couple of days of aerobic activity to help augment your weight loss efforts.

Small Change in Workout

I am keeping the same workout this week but using a different format to help in the transition to the next phase. Rather than doing super sets of the exercises, I am doing them in a circuit. My reading and research continues to suggest that circuit training is the best way to burn fat and build muscle. Although these concepts are diametrically opposed in principle, there is a way to manage both but as you would suspect the results will be less dramatic in each of the areas (weight loss and muscle mass). The trick is to hit the right balance where you don't rest between exercises, but the resistance is heavy enough to build muscle; circuit training accomplishes this. So, here are the changes for Wednesday:

Supersets: Dumbbell Split Squat 3x8/Single Arm Press 3x12
Dumbbell Romanian Dead Lift 2 x 10/Dumbbell Swing 2x20

Transition the same exercises to a circuit (I do three circuits with increasing repetitions - 8/10/12)

If I can get through the 12 repetition circuit, I move the weight up next time by about 5%. I will apply this technique to all my resistance workouts for this week and next in anticipation of moving on to the combo phase.

Turning Down the Intensity

I have been feeling poorly lately and am contributing it to over-training. The more I read, the more I begin to see I may be overdoing it. I am not training for any specific event or competition but to remain healthy. With that goal in mind, I may need to re-evaluate (once again!) what I am trying to accomplish and what is the most efficient, effective, and safe way to do so. I am going to stay with my current resistance workout as it is 3x/week and only 4 exercises at each session. My interval training is going to be taken a notch down and will be divided between my running and the stair master; all the rest of my cardio sessions will be at or below 80% MHR. Once I get through with this and then the final phase of my current workout cycle, I will be coming to the end of the year and of course, a new set of goals. I believe I will see a need to focus on diet more closely and balancing the workout sessions to reflect more of a "fitness" goal rather than a "training" goal. I continue to gather information and data and incorporate my new knowledge to adjust my training technique/structure.

Simple Adjustment #7 Change Up Your Routine

You need to continually challenger your muscles if you want to continue to see progress. If you are still doing the same weight training routine that you were doing 6 weeks ago, your muscles have already adapted to the program. There are many ways to change up a program. If you use machines, try free weights or resistance bands. Try a different number of repetitions, sets, weight, rest time, or the overall number of exercises you do. Change one or two exercises -- squat instead of leg press, preacher curls instead of hammer curls -- change the order in which you do the exercises. Identify how you want to try and change your workout every few weeks to keep your muscles confused and getting stronger.

Taking It Down A Notch

Yesterday I started a new, slightly lower-intensity program. I used my heart rate monitor and found out that I could reach 80% MHR on a level 10 program -- I had been using a level 13. So, I have decided to use a lower intensity on my cardio on weight training days. I did 4 exercise, 2 sets of super sets using Bench Press (3 x 8) and Bent Row (3 x 12) and Incline Bench Press (2 x 5) with Dumbbell Squats (2 x15). They were difficult but not to failure - followed by a core exercise routine based on Pilates (12-minute routine provided by SparksPeople). Today, I did my running and followed a plan from Men's Health that incorporated low-med-high intensity in one workout and that worked really well and I think I can do that twice a week and add on to this every other week. This workout is relatively short as I do body weight calisthenics - pull ups, push ups, Swiss Ball Leg Curl, Swiss Ball Reverse Crunch, and Sissy Squats. Hopefully, this type of workout will be adequate for my Strength Phase for the next 6 weeks.

Simple Adjustment #6 Always Do Your Warm-Up

Most individuals are pressed to fit exercise into their day and mistakenly think that skipping a warm-up will save time but it will also prevent your body from using its energy and oxygen efficiently. The best way to incorporate your warm-up is to make it a slower version of the cardio workout you are planning to do (running, elliptical, bike, etc.). Keep at the slower rate until you start to perspire and then move into your full-on session. If you are planning to hit the weights, you can either do dynamic stretches that take you through a similar range of motion that you are planning to do or you can do a the planned exercise at a much lighter (or no) weight. Regardless of which warm-up activity you do, it will help your prepare your body for the greater intensity.

Simple Adjustment #4 Do More Than Cardio

Research indicates that weight loss is minimal if it isn't accompanied by dieting. So, if you are relying on your cardio workout to torch enough calories to lose weight you may be very disappointed. Whether you believe it or not, by doing that intense cardio workout you may end up doing less activity the rest of the day or you may eat more, both leading to a possible gain in overall calorie intake, not a loss. Many of us know it takes 3500 calories to lose a pound and if you have a 500 calorie deficit each day for 7 days, you lose a pound a week. Trying to fit in a cardio session worth 500 calories is difficult and can be offset by one eating mistake. It would be easier and more successful to shave off some of those calories from eating better and the other from increased "overall" physical activity, not just structured exercise. Give this strategy a try and see if you can restart your weight loss.

Simple Adjustment #3 Be Particular About Your Weights

Most individuals don't pay enough attention to the weight (resistance) they are using and either they are too light (afraid of bulking up) or too heavy (gravity is doing your work for you). To see improvement you need to challenge your muscles to recruit more muscle fibers. You want a weight that you can move through the range of motion with steady control and that will be more difficult to lift at the final 2-3 reps. In my current workout, I have 2 days per week where the actual weight is what fatigues me and on the other 2 days, the repetitions fatigues me. So not only am I challenging my muscles but I am working on both fiber recruitment and endurance. So, if you aren't seeing any results, add weight at small increments while making sure your perform your exercise correctly.

New Workout Routine

Today I started a workout routine that combines the first phase (lean-mass) of my 3-stage program and a 4-day upper/lower body workout schedule with alternating easy/difficult days. So, for Monday I did my lower body exercises with high repetitions + a max rep set. It looks like this:

• Front Squats: 2 x 15 reps @ 40 lbs, 1 x 25 reps @ 40 lbs (max rep, will increase to 30 reps next session)
• Romanian Dead Lifts: 2 x 15 reps @ 40 lbs, 1 x 25 reps @ 40 lbs (max rep, will increase to 30 reps next session)
• Swiss Ball Hamstring Curls: 2 x 15 reps, 1 x 25 reps (max rep, will increase to 30 reps)
  superset with Prisoner Squats: 2 x 15 reps, 1 x 25 reps (max rep, will increase to 30 reps)
• Swiss Ball Plank: 2 x 15 seconds, 1 x 20 seconds (increase next session) superset with Swiss Ball Curl Up: 2 x 15, 1 x 20 (increase next session).

Today I will do the upper body session with lower reps but still incorporate the max repetition strategy:

• Push Ups: 2 x 5, 1 x 8
• Pull Ups: 2 x 5, assisted 1 x 8
  
• Dumbbell Push-Press: 2 x 5 @ 50 lbs, 1 x 8 50 lbs
  
• Bar Pull: 2 x 5, assisted 1 x 8

On the following Thursday/Friday, I do the same workouts but use the opposite repetitions. So, I do low reps on the lower body and high reps on the upper body. Because I can't do high reps for push-ups, pull-ups, or bar pull they will be replaced with chest press, lat pulls, and rows. This will go on for 3-weeks and each week I will up my max reps for each exercise and weight. Then I will move to the next phase.

New 3 week phase training

I'm at it again--time to change!

Weekly Review October 11.mp3

My First 30-Minute Workout

This will be one of many 30-minute workouts I develop:

Start of with walking on the treadmill--an activity easily translated to a home workout. Warm-up for 3 minutes, 10 minutes of steady state (RPE = 5), 2 minutes for cool-down (15 minutes). Move to weight machines (beginners) and emphasize the following movements: squat, dead lift, lunge, pull, push, and core. Translated to the machines--leg press, leg curl, leg extensions, row, chest press, and crunches. Keeping it simple all exercises will include a warm-up set (15 reps) and then a work set (10) with a 30-second activity recovery (stretching of that body part). The session will end with crunches and a short stretch routine. If this proves to be too long, I will move the crunches to the 30-second active recovery and finish up with the short stretch routine.

As the folks acclimate to the workout, I will rotate the aerobic activity and switch out exercises moving from machines to free weights (or body weight) and incorporate other items (swiss ball, step, etc.). At a later date, we will incorporate aerobic activity into the weight training circuit and encourage longer cardiovascular sessions on alternate days.

Need to Keep it Fresh

My audio post has me lamenting over my lack of progress. After reviewing my situation more closely, I am feeling more positive. Yes, I did lose about 5 lbs on vacation as a result of restricted calorie intake. Coming home and gaining the weight over the course of another 2 weeks was disappointing but understandable as I did increase my activity level but increase my caloric intake more. There probably is a balance there that I need to explore -- eating an appropriate amount of calories for my activity level. Just like portion distortion, you can overestimate the impact of your workouts as it relates to calorie expenditure. My guess is I can probably reduce my calorie intake and increase my workout intensity by small increments until I start seeing the weight go down again. My dilemma is trying to determine a realistic weight goal that would still allow for a good proportion of muscle/fat. As I work on that challenge, I will continue the same workout this week but plan to make some changes based on my next 30-minute workout challenge.