Completing Stage 2 this week--

New exercises are more complex; less weight lifted but still progressing in overall volume.

Weekly Training Review February 27.mp3

New Warm-Up Movements

When I transitioned to Stage 2, I put together a new set of warm-up movements taken from the options listed in the Men’s Health Big Book of Exercise.  Here is what I picked based on my workout:

• Hand Crossover for shoulder mobility
• Reach, Roll, and Lift for shoulder and upper back mobility
• Squat Thrusts to enhance hip and shoulder mobility
• Lateral Step-Over for thighs and hips
• Lying Straight Leg Rise to loosen hamstrings
• Groiners to loosen hip adductors, groin, and hips
• Hip Raise for glutes and hip abductors

The book has a section where it lists warm-up exercises by category, and you pick them like you would from a Chinese food menu to create your own routine.  I decided to change warm-ups with each new stage of the lifting program (I get bored easily).

 

Technorati Tags: Warm-up exercises,Reducing exercise boredom

Recovery Rule #2 Take a break!

You need at least 24 hours between strength training workouts. This is already built into the "New Rules.." program. Additionally, one day off every week is another good guideline. If you don't have enough recovery time your hard workouts may not pay off.

Stage 2 Workout B

As I state in my podcast, I was ready for Stage 1 to end and move on to Stage 2. Workout B had more exercises that were "different" and so I had to wing it for starting weights. Here is Workout B:

Straight sets (2 x 10):
Wide-grip deadlift from box - 75 seconds rest
Superset 1 (2 x 10):
Bulgarian split squat
Underhand grip lat pulldown
Superset 2 (2 x 10)
Reverse lunge from box with forward reach
Dumbbell prone Cuban snatch
Triset 1 (2 x 10)
Swiss ball crunch
Reverse crunch
Lateral flexion

Each HIIT session is 15 minutes long; 3 minutes warm-up followed by 4 rounds of intervals (1 minute/2 minute). You increase the speed gradually -- I am currently doing a 8:30 mile/10:00 mile. I will be exploring other HIIT programs throughout the 7 or 8 stages of this particular workout. I know they are trying to make a point about cardio versus strength training and I can appreciate it but I would like to hit all my sessions hard in some fashion, so unless I start to see symptoms off overtraining, I will continue with my minor change.

Stage 1 is finally over!

That took way too much time--thanks for waiting; snow set me back just a bit.

Weekly Fitness Review February 21.mp3

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.

Recovery Rule #1 Get plenty of sleep

Between each of the stages of this program, they suggest a recovery week. Recovery isn't just the scheduled time off between program stages, but is an integral part of the workout itself. First and foremost, get lots of sleep. Sleep deprivation results in diminished workout results and an increase in cravings to support energy levels. Sleep is also the way we repair ourselves and prepare for the next workout. Aim for sever to eight hours a night. Luckily, I am an early-bird (both morning and night) and get 8 or more hours of sleep each night.

Returning to Normal?

Well, the situation is finally getting back to normal but I am off my workout cycle. Not to worry, I did keep physically active by shoveling snow, riding an indoor bicycle, and doing some dumbbell strength training circuits. Luckily, I was scheduled for "recovery" week. Additionally, I did to the extra "bonus" workouts for Stage 1. This entailed doing the original exercises and weight for as many repetitions as possible (AMRAP). I could easily do 50 repetitions with my lower body exercises but it was a struggle to get that many out on my upper body. This indicates to me, I can go heavier at the outset with the lower body weights and keep the upper body weights the same for the next stage. I had to get back to the HIIT routine and I am doing that gradually to avoid injury. Still, I am able to do the required 15 minute program specified by Cosgrove and Schuler plus some! Still hovering at 115 lbs and now is the time to really start shaving off some calories if I want to lose weight--do I? I think I need to invest in a better heart monitor as well as a scale that measures body fat. I can't imagine that other measurements will change much, if my weight doesn't, but I will work with my hip-waist ratio or bmi to complement the scale. I will publishing my audiocast again starting this weekend.

Snowbound!

Just a heads up that there probably won't be consistent posts for the next few weeks as we dig our way out of the worst snow storm in mid-Atlantic history. Additionally, my computer was fried by a super power surge (took out the surge protector and the power supply). I have just gotten out to buy a new one and until then, there will not be posts or updated videos, etc. Luckily, I don't really have an audience so no one will be missing me (oh well!). See you in about a week!.

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!

Slight Changes in HIIT

This week I have moved into the next level of HIIT—30/60 second intervals, for 8 rounds.  So I will be doing about an 8:12 mile for 30 seconds followed by a 9:30 mile as a recovery.  This first week I will do 8 rounds for a total of 15 minutes after each of my metabolic resistance training sessions.  On my off days, I am doing a lower level HIIT with 5 minute high intensity followed by a 3 minute recovery on the stair climber machine; totaling 45 minutes.  I haven’t been doing walks or any other cardio other than my yoga each afternoon.  I am concentrating on eating six meals a day with a balance of protein, carb, and fats at each as well as maintaining a high level protein.  Right now, I am maintaining my weight at about 114 and I will try to bring that down to a consistent 110 by the end of the year—with much more muscle—I need to find my baseline (which last year was around 22%) and would like to bring that below 20%.

Technorati Tags: Building Lean Muscle Mass