Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

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.

A Different Approach to Clean Eating

Sometimes I get too detailed in what I eat when a bigger picture may be more helpful.  With that in mind, I am going to start an eight-week progressive plan to strip body fat.  Phase one will be “cleaning up” my eating.  Back to a food log so I get a good idea of my “true” calories, not just I think I ate.  After I calculate my baseline and maintenance needs, I will start some basic shifts in my eating habits.  So, I will keep my calorie intake at maintenance level (I will get back to you on this next week) while considering my worst dietary habits.  Since I eat fairly clean right now, I need to focus on the small tweaks--

• Fast food isn’t an issue but I do tend to eat extra protein bars that can add 250 calories without thought; I will substitute these with real food alternatives that will typically be only 150 calories
• I eat plenty of fruits and vegetables but I could stress the fiber content of all foods I eat to get some of the same results
• I don’t eat lots of sweets (usually ice cream 2 times a week) so this area is off limits for now
• I don’t skip meals, however, I can move to a 5 meal per day to keep from overeating at breakfast/lunch/dinner
• Although not officially part of the cleaning phase, removing alcohol is probably a necessity.  The added calories are empty and although it is enjoyable, I don’t need to have it nightly.  I will start with a no-alcohol Monday-Thursday and see how that goes.

I will check in next week with my baseline calories, my maintenance calories, highlights of my food journal as well as cleaning techniques I have developed during the week.

 

Technorati Tags: Eating clean

Recovery Rule #3 Get smart about muscle nutrition

Experts state providing your muscles a certain ratio of carbs to protein within 30 minutes of your workout is the best way to offset muscle damage. Check any number of reputable websites (Women's Health, American Dietetic Association, Prevention, etc.) to get ideas of what is the right combination for your build and your eating preferences.

Simple Adjustment for Weight Loss #10 - Weigh yourself daily

The best way to keep focused on weight loss/maintenance is by keeping in your sight daily. Not only does weigh daily keep you aware but also signals you when weight is creeping on so that you can take immediate action. Remember, your body will fluctuate daily and your goal is to monitor the trend - up, down, level. Check this by looking at a 7-10 day pattern; it will be obvious what you need to do with your eating management by using this tool to collect objective data.

Simple Adjustment for Weight Loss # 9 - Find encouragement daily

According to Judith S. Beck, PhD it helps to look for "worth it" moments that motivate you to continue to maintain your healthy habits. Whether it's sneaking in a workout, avoiding the office birthday cake, or sharing a dessert with friends versus having your own--these all provide you proof that your efforts are successful--keep it up!

Simple Adjustment for Weight Loss #8 - Don't be so hard on yourself

Anyone who has maintained their weight over a significant period of time knows that there are "slip-ups". The moment where you overeat, binge, gain that extra pound and it wasn't what you planned. Don't waste time beating yourself up - focus on getting back on track before a significant amount shows on the scale!

Managing Weight While Increasing Protein

Well, it has finally occurred—dreaded weight gain from what I am assuming is an increase in calories due to protein intake.  Lou Schuler suggested not reducing calories immediately and wait to see the results.  Now, my job is to start cutting out “useless” calories.  The first to go will be alcohol.  I have mentioned in my audio posts that I have a cocktail before dinner and that probably adds 150 calories I don’t need.  I have also gotten into the habit of having dried fruit after lunch (rather than other treats such as a cookie) but the sugar in the fruit is high and adds another 100 calories.  So, in a very few actions, I have reduced my caloric intake by 250 calories.  I am also wondering if my recent “hyper” thyroid episode allowed me to increase intake without gaining weight and now that I am more balanced, the weight is going to come back.  I am still within my desired range, but it has been slowly creeping into dangerous territory.  I will incorporate these changes immediately for the next 3 days (the amount of time I feel I can realistically do this) and then re-evaluate the next time frame and extend that a day or two until I am not doing any of the behaviors within the next 2-3 weeks.  I have never been good at cold turkey, so I think this can work. 

Technorati Tags: Protein Intake,Weight Management

Simple Adjustment for Weight Loss #7 - Go slowly at meals

You have heard this time and time again--your body doesn't register "fullness" for about 20 minutes. So wolfing down your meal sets you up for overeating. Make sure you sit down at a table (not your desk, car, or kitchen counter) and take each bite with intention. This will help you feel full and satisfied and not reaching for the after meal sweet.

Simple Adjustment for Weight Loss #5 - Cut out refined grains and sugar

According to Men's Health, 96% of their Belly Off! participants used this strategy to lose weight. They eliminated empty-calorie junk foods from their diet (think of Twinkies, Cheetos, white bread, candy, soda, etc.). These all have high sugar or fast-absorbing carbs that raise your blood sugar quickly--this cycle eventually leads to hunger which sabotages your healthy eating efforts. Consider any "packaged" goods suspect and use the strategy of "steps" away from the actual food. Fruits, vegetables, nuts are all direct. Potato chips are at least 2-3 steps away from the actual potato -- better to have it baked than fried. Cheetos don't even have an originating food group! Use your best judgment in any situation you find yourself and you will be on your way to successful weight management.

Evaluation of Metabolic Resistance Training

So far the program has not been out of reach for me.  Some surprises—the squats were more difficult than I thought at the weight I used.  There is a big difference in doing 15 full squats at a challenging weight versus a light weight.  I did experience some upper body soreness changing my back exercises from pull ups to seated row and my movement prep warm-up exercises also pushed hit some muscles I haven’t worked for some time.  My sleep has been good and I continue to experience some strange tightness in my chest.  I have checked to see if my pulse is racing—it isn’t.  My cardio routine is difficult (HIIT) yet I don’t feel “exhausted” after them so I don’t think I am overtraining.  The chest issue is a concern and I may need to talk with my primary care physician.  Nutritionally, I have been able to keep my protein intake up and stay within my weight range; I need to stop my alcohol use (1 drink nightly) as I think this may be contributing to the chest tightness.  I will be checking my blood pressure this week as well.

Technorati Tags: Health-Related Issues,Fitness Nutrition,Workout Evaluations

Fat Loss Nutrition

Regarding nutrition, I am following my resistance training with a protein shake (extra calories) and changing my breakfast to increase the protein balance.  I am working on balancing all meals to the 40/30/30 (carb/proteins/fats) with extra protein on resistance days.  The trick is getting in the amount of protein (1 gram per weight) without going over the calorie requirements.  Based on the calculations (from the book), I am allotted about 1700 calories on “off” and close to 2000 calories on “on” days.  Since weight loss isn’t my main goal, I am tending to stay with the higher calories and will re-evaluate this at the end of the first two weeks.  If I start to see a pattern of weight creeping up, I will lower my calorie intake.  I will try and get use of the “fat %” calculator at my gym – electronic resonance – and do a baseline.  Right now, my weight is in the 112-115 range and if I recall correctly, my % fat was in the high teens—wishful thinking?  I’ll get back to you with the numbers as soon as they are available.  Next up, Workout B.

Technorati Tags: Weight Loss,Lean Muscle,Fat Percentage

Simple Adjustment for Weight Loss #3 - Add more protein

Putting protein into every meal helps build and maintain lean muscle mass and as we have mentioned in previous posts, lean muscle burns more calories than fat does. Overall, research has continued to support the idea that a balance at each meal (40% carb, 30% protein, and 30% fat) not only facilitates increased metabolism but also maintain blood sugar balance throughout the day--meaning you won't be as tempted by cravings. There are easy ways to add protein to any meal (non-fat dairy products, eggs, lean meats, legumes, and nuts), so start packing it on!

Weight Loss Simple Adjustment #2 Eat Breakfast

New research indicates that skipping breakfast may trick your brain into craving higher-calorie foods (Sept/Oct Weight Watchers Magazine, page 20). So, regardless of your excuse (not enough time, not hungry, don't like breakfast) you need to eat something! Make time for breakfast by planning ahead and having breakfast food at your work desk; cereals, breads, and fruits can all be stashed in your cubicle. If you are not hungry, choose something light and nutritious such as yogurt and fruit. If breakfast food isn't your thing--eat leftovers from the night before. If you keep on top of breakfast the rest of the day will be easier.

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.

Maintaining Medication/Vitamins

This is one of the toughest "health" behaviors to maintain on vacation for me. Because my schedule is completely different and I am living out of a tent I have a hard time remembering to take vitamins/medications. In the mornings, I am busy prepping the van for departure or planning the activities for the day and completely forget my medication. At night, I am focused on getting to bed after a long day of driving or hiking and can't seem to remember my vitamins. I have started to pair my medications/vitamins with brushing my teeth because I always remember this - I have started to put them in the same bag. Such a simple thing--why didn't I think of it before?

Working on Nutrition is Hard

I have been struggling over the past few weeks with how to improve my nutrition. I have mentioned before my issue with saturated fats (beef, half-and-half, ice cream) and with some sodium (pretzels, chips). So over the next couple of weeks I am going to try eating clean and minimize the following: beef (keep it to lean cuts but eat more chicken, fish, beans), alcohol (keep alcohol consumption to 1 drink maximum on Fri-Sun), no chips, pretzels, or salted nuts, keep ice cream to 2x week (mid-week and Sundays). Many people dislike structuring their eating but I have found if I plan my eating ahead of time, I do a better job of maintaining my goals. Planned eating times and specific foods really do make a difference for me. This doesn't mean I can't make changes but it keeps me on track better if I have certain expectations for my eating behaviors. Try this and see if it doesn't work for you (this is a strategy from Judith Beck, PhD): Write down everything you are going to eat for the day (when you will eat them, too) and then mark them off as you eat them or indicate you didn't eat them and what you ate instead. Also add the items that aren't on your schedule that you spontaneously decided to eat. At the end of the day, review your actions. You will be surprised at what you did and didn't eat and when. Use the information to help you structure you eating plan to ensure success.

Low Sodium/Low Cholesterol

Well--I reviewed some of the foods I normally eat that I may need to find another choice because of their sodium and fat:

• Salted Peanuts and Peanut Butter (go with different nuts, change to low-sodium peanut butter or minimize servings)
• Stay away from pickles and olives
• Ready-made salad dressings
• Red meat (eat more chicken, beans, etc.)
• Chips -- go with whole wheat crackers/pita
• Ice Cream -- lower amount weekly
• Canned items (primarily tomatoes or pasta sauce) or processed food items (pretzels, cookies) -- replace with fresh vegetables/fruits as much as possible.
  

Although there are many other high sodium/high fat items, I don't tend to eat them but I do the ones above. So, for the next few weeks I will log in the sodium content of the foods I am eating and work on staying below 2000 mg.

Strength Tip # 4 Lift Three Days a Week

As I have gotten older and tried many different workouts, it still seems that 3 strength training sessions a week promote the most results. This doesn't mean strength training once or twice a week isn't enough (research shows it is enough for maintenance) but if you are trying to meet fitness goals, you can't get away from 3 sessions a week. So, I have become creative and even if I do a full body workout 3 days a week, I will rotate exercises or alternate intensity, otherwise I can't recovery enough to get the full benefits of the 3 days. Since I am usually trying to reach a cardio goal as well, rotating through intensities for both workouts and synchronizing them to work together for best results. Because I do tend to work hard, I need to be more aware of my hydration, nutrition, and sleep. I recently found out my pulse is pretty low (my cardio is working) but my blood pressure is up. Now, I need to focus on nutrition these next 2 weeks as my workouts will be taking a back seat in my schedule. I will be going online to check out diets to lower both cholesterol and high blood pressure.

Weekly Review April 12

I decided to write this week's review because of time constraints. This week was very hectic with lots of meetings and schedule shifting. Of course, I didn't get in every workout I had planned to get in -- which can happen. Despite our best efforts, we don't get done what we plan to get done and life still goes on, imagine that! So, I will review my schedule for this week and work on getting all the workouts in as prescribed. On the other hand, I did get all my water requirements this week as well as decreased the chips and ice cream quota and need to look at bringing down the animal protein for next week. More about boosting your metabolism in the next week's posts. Have a great holiday!