OK, I've been quiet for over four months. I have been experimenting with a major change in my workout. I wanted to see if it would work before I said anything. At first, the change completely wiped me out, but now I'm feeling better about it. What's the change? The process of my workout.
Over the last year, I have been reading that cardio should be done after your weight lifting. It appears that the initial burn during your first 30 minutes of exercise is all sugar based. The remainder of the workout is fat based. The sugar burn is great for lifting as it gives you an added boost to help push through. Cardio is mindless and can be performed without the sugar burn.
Well, last summer I tried it and I couldn't do it. Going straight to weights was too much for me and I barely made it through my cardio after, OK, I didn't finish it. Since last summer, I have been experimenting with this strategy and I think I finally found a good combination. Cardio for ten minutes, weights for 30-40 minutes and then cardio for 45 minutes.
It appears that I need to get my body going first before I attempt any form of strength training. So, I start by walking for a half mile, then jump into my weights and finish with the remainder of my cardio. I have had good success (not great) with this strategy. I'm still working out some kinks, but overall I'm pleased with my progress.
When I first started this, I was wiped out. I would do my weights and my muscles fought with me the entire time I went into cardio. It was brutal. It still is brutal. Yet, I have found that if I push though the first mile of cardio after my weights, my step and strength return to finish well. I'm not sure, but I think that it's after the first mile that I start burning the fat. So what are the results? I have improved strength, longer endurance and increased definition.
One thing I should mention is that I recently changed my strength training program as well. Last month, I have gone to a "max-out" routine. Max out means that I keep lifting until I can't anymore for one complete circuit. I don't mean they wimpy "Uh, that was hard" routine. I'm talking about gritting your teeth, squinting your eyes, and forcing the sweat out of your pores type of lifting. I allow myself 25 reps per routine. If I reach 25 reps, I increase the weight. I no longer go two complete circuits, but the results are looking good.
I will let you know what happens over the next month. Right now, I am struggling with getting through my leg days. After working on my legs with weights, I have difficulty walking and doing cardio after a leg workout has been a challenge.
If you try this routine in your own workout, expect to get some form of dizziness, the urge to barf, blurred vision and a deep desire to sleep. That's what I experienced at first, but things have improved. After three months, it's only on my legs days that I get these feelings. I hope this will improved over time.
Thursday, May 19, 2011
Sunday, January 9, 2011
BMI of Body Builders
In looking for more information about the BMI of bodybuilders, I found a great site: http://www.true-natural-bodybuilding.com/bmi-bodybuilders.html created by Jos TN of True-Natural-Bodybuilding.com. Jos has done a great deal of work tracking the history of body builders since the 1950's. I highly recommend that you visit his website for more information.
I would like to point out that Jos charted the BMI of body builders over time and there is an interesting trend. Take a look and make your own conclusion.
Notice the trend? The BMI of body builders has increased substantially. Jay Cultler, four time winner of IPBB Mr. Olympia, has a BMI of 40.5 at a weight of 273. http://www.jaycutler.com/bio.php Of course, Jay has enormous muscles which account for the weight. But I thought the trend of all body builders over time was very interesting. Jos has tracked many of the past competitors to create the chart.
What do you think?
I would like to point out that Jos charted the BMI of body builders over time and there is an interesting trend. Take a look and make your own conclusion.
Notice the trend? The BMI of body builders has increased substantially. Jay Cultler, four time winner of IPBB Mr. Olympia, has a BMI of 40.5 at a weight of 273. http://www.jaycutler.com/bio.php Of course, Jay has enormous muscles which account for the weight. But I thought the trend of all body builders over time was very interesting. Jos has tracked many of the past competitors to create the chart.
What do you think?
Saturday, January 8, 2011
BMI & Muscle Verses Fat
Since I started exercising and lifting weights three years ago, I have gained weight. Yes, gained weight. After the first six months of exercising, my weight dropped about twenty pounds and hovered for a year. Then my weight started to climb and has seemed to plateau at an unhappy 300 pounds. This has concerned me greatly.
I visit my doctor for checkups every three months and a continuing theme of concern is my weight. He has always told me not to worry about my weight, but to keep doing what I was doing. His point was that my health was improving even though my weight was increasing. I pointed out that the BMI (Body Mass Index) puts me in the Obese category. As shown below, the Average BMI squarely places me into a nasty place showing I should be under 200 pounds. Not good!
My doctor informed me that the BMI does not take into a number of factors about a person and it is just a swag of the Caucasian section of the US population. He pointed out that I have a long torso, short legs, and a larger than normal frame. In addition, it did not take into account all of the measurement. So I left satisfied with this information.
However, my medical insurance carrier recently started to judge me based upon BMI and gave me a low score. I'm not sure if it affects my rates, but they must be doing something with it for why would they make me take this test. As such, I dug further and found a different BMI chart for body builders which is below.
In addition, we have to consider that muscle density is 1.06 g/ml and fat density is (about) 0.9 g/ml. Thus, one liter of muscle would weight 1.06 kg and one liter of fat would weight 0.9 kg. In other words, fat takes up a lot more room than muscle and the BMI does not account for this fact.
So with that all discovered, if you are struggling because your BMI is showing you to be obese, don't worry, keep going and don't stop. I'm going to contact my medical insurance carrier and set things straight. And I'm going to continue my exercise and lose that remaining fat.
I visit my doctor for checkups every three months and a continuing theme of concern is my weight. He has always told me not to worry about my weight, but to keep doing what I was doing. His point was that my health was improving even though my weight was increasing. I pointed out that the BMI (Body Mass Index) puts me in the Obese category. As shown below, the Average BMI squarely places me into a nasty place showing I should be under 200 pounds. Not good!
However, my medical insurance carrier recently started to judge me based upon BMI and gave me a low score. I'm not sure if it affects my rates, but they must be doing something with it for why would they make me take this test. As such, I dug further and found a different BMI chart for body builders which is below.
Compared to this new BMI, I am dead-on in all measurements, showing I'm about six pounds over-weight. My Body Dimensions as of this morning are as follows: Neck 19.5”, Chest 55”, Bicep 21.5”, Forearm 15”, Wrist 8.5” Waist/Belly 48”, Hips 52”, Thigh 31.5”, Knees 17.5”, Calves 18.75”, Ankles 11". The only areas where I need work is my waist and hips which I have been focusing upon.
In addition, we have to consider that muscle density is 1.06 g/ml and fat density is (about) 0.9 g/ml. Thus, one liter of muscle would weight 1.06 kg and one liter of fat would weight 0.9 kg. In other words, fat takes up a lot more room than muscle and the BMI does not account for this fact.
So with that all discovered, if you are struggling because your BMI is showing you to be obese, don't worry, keep going and don't stop. I'm going to contact my medical insurance carrier and set things straight. And I'm going to continue my exercise and lose that remaining fat.
Friday, December 31, 2010
How did we do in 2010?
It's the last day of 2010. How did we do this year?
As I look over my spreadsheet that records my exercises for the year, I must say I did pretty good. Despite starting the year with surgery on my head for skin cancer, I lifted weights for 86 days of the year and worked out my cardio system for 148 days of the year with a total of 338.4 miles.
When considering the year in review, I endured a few injuries with my shoulder fracture being the worst and my ankle & knee sprains being the least disturbances. There were lots of days for vacation and rest, yet overall I am very pleased with my progress. I feel stronger and healthier today than I have in many years.
The main items for this year are the faithfulness of my God, commitment to my goals, and working around or adjusting my exercise to disruptions. When I work out, I spend time listening to Bible studies which builds my spirit as I'm working on my body. My spirit will live forever, my body maybe another 40 years (if I live as long as my Dad did). While I'm extending my physical life, I must not neglect my spiritual life.
Likewise, my goals for exercise must be more than just looking good or being healthy; they have to be more than personal. My goal is to be here on earth for my wife and kids, to love them as God requires me to do. When it's raining or freezing cold outside, this goal gets me off the couch and out there.
Lastly, blessed are the flexible, for they will not be broken when they are bent. The year has had it's challenges with physical injury, travel, and other disruptions. I have had to modify and adapt my workout to fit the changing climate of my life. All working to complete my goals.
How did you do this year? What are you planning for 2011? I'm still focused upon my goals; weight is not one of them. I tell you why next time.
As I look over my spreadsheet that records my exercises for the year, I must say I did pretty good. Despite starting the year with surgery on my head for skin cancer, I lifted weights for 86 days of the year and worked out my cardio system for 148 days of the year with a total of 338.4 miles.
When considering the year in review, I endured a few injuries with my shoulder fracture being the worst and my ankle & knee sprains being the least disturbances. There were lots of days for vacation and rest, yet overall I am very pleased with my progress. I feel stronger and healthier today than I have in many years.
The main items for this year are the faithfulness of my God, commitment to my goals, and working around or adjusting my exercise to disruptions. When I work out, I spend time listening to Bible studies which builds my spirit as I'm working on my body. My spirit will live forever, my body maybe another 40 years (if I live as long as my Dad did). While I'm extending my physical life, I must not neglect my spiritual life.
Likewise, my goals for exercise must be more than just looking good or being healthy; they have to be more than personal. My goal is to be here on earth for my wife and kids, to love them as God requires me to do. When it's raining or freezing cold outside, this goal gets me off the couch and out there.
Lastly, blessed are the flexible, for they will not be broken when they are bent. The year has had it's challenges with physical injury, travel, and other disruptions. I have had to modify and adapt my workout to fit the changing climate of my life. All working to complete my goals.
How did you do this year? What are you planning for 2011? I'm still focused upon my goals; weight is not one of them. I tell you why next time.
Friday, December 24, 2010
Illness and Exercise
I have just recovered from a week of illness. Maybe being older has given me wisdom, but I have learned that when illness comes, rest is needed. There is no need to exercise when it may prolong an illness and rest is always good.
The bummer part is that I supposedly started my vacation last Friday. However, due to commitments to other peers, I worked the weekend and a few days this week. Thank God that my boss was kind enough to convert some of the vacation days to sick time to compensate so I could have the PTO next year. Needless to say, the work was completed, my illness has subsided, and I'm ready to get back into my exercise routine.
I know this sounds like a silly concept, but many I know continue their exercise routine right though an illness. This can be done for the younger crowd (30 something and younger), but for those of us who are older, we have to have a longer view in mind. We need to let the illness take its course and allow our bodies to build up the immunities needed to fight the illness; that takes rest.
When I say Rest, I don't mean going to the golf course or playing ball with your kids. Rest is sitting around and doing nothing; sleeping as much as possible. Personally, I find it difficult to sleep at night when I'm sick, so anytime during the day when I can sleep, I do it. As such, my illness was a firm four days instead of a drawn out two or three weeks of dreaded battle which results in a half effort on everything. Today, I am ready and fit to start exercising at full speed again and when I go back to work, I will be able to give 100% of my abilities.
The bummer part is that I supposedly started my vacation last Friday. However, due to commitments to other peers, I worked the weekend and a few days this week. Thank God that my boss was kind enough to convert some of the vacation days to sick time to compensate so I could have the PTO next year. Needless to say, the work was completed, my illness has subsided, and I'm ready to get back into my exercise routine.
I know this sounds like a silly concept, but many I know continue their exercise routine right though an illness. This can be done for the younger crowd (30 something and younger), but for those of us who are older, we have to have a longer view in mind. We need to let the illness take its course and allow our bodies to build up the immunities needed to fight the illness; that takes rest.
When I say Rest, I don't mean going to the golf course or playing ball with your kids. Rest is sitting around and doing nothing; sleeping as much as possible. Personally, I find it difficult to sleep at night when I'm sick, so anytime during the day when I can sleep, I do it. As such, my illness was a firm four days instead of a drawn out two or three weeks of dreaded battle which results in a half effort on everything. Today, I am ready and fit to start exercising at full speed again and when I go back to work, I will be able to give 100% of my abilities.
Saturday, December 11, 2010
Caught by surprise
Last night I was looking at my eyes in the mirror. In order to do so, I had to slightly lean over the sink at a right angle (eyes aren't that strong anymore). When I backed away, I caught an image I had not seen before. A decent looking shape which was my torso.
It's been three years, but I'm beginning to see definite changes in my physical shape. My son was sitting on my lap a few weeks back and commented that my belly is smaller. Using his hand while gesturing, he said "Dad, your belly has gotten smaller, it used to be out here." holding his hand about an inch away from my stomach. Looking in the mirror was a similar response, there were defined shapes of my arms, shoulders, chest and my belly has decreased. All benefits of my commitment and God's grace.
Remember, my overarching goal is better health so I can be here on earth for my wife and sons, that's it. Many years ago, God convicted me that my lack of taking care of his temple (my body) was wrong. I prayed about it many times and tried to start a program of walking, but they ended in failure due to the pain in my hips. Finally, in desperation and at the advice of a doctor, I started taking supplements, specifically Glucosamine/Chondroitin and MSM. This combination works directly on the cartilage which I had destroyed in my hip (acetabular) fracture [when the socket of the hip joint is broken] back in 1990. I know the studies are not conclusive on this supplement, but it works for me; I no longer have that intense pain that would make me hold my breath to endure it. Therefore, let's just conclude that better health is my goal so I can be an active participant in my wife's and kids lives. This goal is what gets me to exercise when it's raining or freezing cold, it pushes me when I don't feel like going through the second circuit, my goal keeps me from giving up when I'm exhausted from a hard day of work stress.
God has blessed me over the last three years. While the first six months were walking only, I have progressed to a full blown exercise regime. One key item is that I listen to Bible teachings by Chuck Smith (c2000, c3000 & T4000 series Chuck Smith Teachings) during my exercise. Walking while listening to Chuck has been great for my faith and has built my spirit up for the benefit of my wife and kids (and everyone else). I listen to him on my iPod while I'm lifting weights too.
While the shape of my body is pleasing, I recognize that it will die. I have resolved that there are fewer years ahead of me than behind me; I have passed the half way point of my life span some time ago. Exercise has its benefits, but my focus is not what I look like, but how my improved health can benefit others. Looking good is cool too.
It's been three years, but I'm beginning to see definite changes in my physical shape. My son was sitting on my lap a few weeks back and commented that my belly is smaller. Using his hand while gesturing, he said "Dad, your belly has gotten smaller, it used to be out here." holding his hand about an inch away from my stomach. Looking in the mirror was a similar response, there were defined shapes of my arms, shoulders, chest and my belly has decreased. All benefits of my commitment and God's grace.
Remember, my overarching goal is better health so I can be here on earth for my wife and sons, that's it. Many years ago, God convicted me that my lack of taking care of his temple (my body) was wrong. I prayed about it many times and tried to start a program of walking, but they ended in failure due to the pain in my hips. Finally, in desperation and at the advice of a doctor, I started taking supplements, specifically Glucosamine/Chondroitin and MSM. This combination works directly on the cartilage which I had destroyed in my hip (acetabular) fracture [when the socket of the hip joint is broken] back in 1990. I know the studies are not conclusive on this supplement, but it works for me; I no longer have that intense pain that would make me hold my breath to endure it. Therefore, let's just conclude that better health is my goal so I can be an active participant in my wife's and kids lives. This goal is what gets me to exercise when it's raining or freezing cold, it pushes me when I don't feel like going through the second circuit, my goal keeps me from giving up when I'm exhausted from a hard day of work stress.
God has blessed me over the last three years. While the first six months were walking only, I have progressed to a full blown exercise regime. One key item is that I listen to Bible teachings by Chuck Smith (c2000, c3000 & T4000 series Chuck Smith Teachings) during my exercise. Walking while listening to Chuck has been great for my faith and has built my spirit up for the benefit of my wife and kids (and everyone else). I listen to him on my iPod while I'm lifting weights too.
While the shape of my body is pleasing, I recognize that it will die. I have resolved that there are fewer years ahead of me than behind me; I have passed the half way point of my life span some time ago. Exercise has its benefits, but my focus is not what I look like, but how my improved health can benefit others. Looking good is cool too.
Friday, October 8, 2010
OK, I get it! I'm Old!!!
Geez, I tried to correct my diet to effect a reduction in my weight. Cutting back on sugar intake and increasing my protein intake to build muscle, adjusting my exercise routine and where did it get me? In the hospital!
Apparently, dropping the sugar intake is good, but substituting it with protein causes an elevated level of Uric Acid which can lead to Gout. Not good. And in the process of changing my exercise routine, my doctor says I must have hurt my shoulder even though the pain started while away on a business trip. I never heard a pop or felt any pain until four days after my last workout while on my trip. Go figure!
So, what's an old guy supposed to do? Give up? Hardly. I will change my routine again. No, I'm not going back to the insane sugar intake, tempting, but I noticed over the last month that sugar actually makes me weak and tired. I experimented with this and on the days where I let myself cheat, I was tired and didn't have the endurance to finish well.
What I am going to do is cut back on the protein intake, but maintain my seven-meals-a-day routine. On the days where I will workout, I will carbo-load the night before with a protein supplement before bedtime. In the morning, I will have breakfast consisting of 1/2 cup oatmeal with banana and protein. My rest days will not have the protein due to the issues with Uric Acid.
Of course, all of these changes will not take place until after my shoulder heals. Still have an MRI scheduled to see what actually happened as the x-rays showed nothing. The tech said my shoulder and chest were too thick to get a good picture. LOL.
Apparently, dropping the sugar intake is good, but substituting it with protein causes an elevated level of Uric Acid which can lead to Gout. Not good. And in the process of changing my exercise routine, my doctor says I must have hurt my shoulder even though the pain started while away on a business trip. I never heard a pop or felt any pain until four days after my last workout while on my trip. Go figure!
So, what's an old guy supposed to do? Give up? Hardly. I will change my routine again. No, I'm not going back to the insane sugar intake, tempting, but I noticed over the last month that sugar actually makes me weak and tired. I experimented with this and on the days where I let myself cheat, I was tired and didn't have the endurance to finish well.
What I am going to do is cut back on the protein intake, but maintain my seven-meals-a-day routine. On the days where I will workout, I will carbo-load the night before with a protein supplement before bedtime. In the morning, I will have breakfast consisting of 1/2 cup oatmeal with banana and protein. My rest days will not have the protein due to the issues with Uric Acid.
Of course, all of these changes will not take place until after my shoulder heals. Still have an MRI scheduled to see what actually happened as the x-rays showed nothing. The tech said my shoulder and chest were too thick to get a good picture. LOL.
Friday, August 27, 2010
Time to get serious about dropping the fat belly!
I knew when I started exercising, that I would at some point have to get serious about my diet. I love pizza, pasta, steak, and all yummy things to eat; especially ice cream. Well, after three years, it's time.
After talking with a Jon at Max Muscle in Placerville, I took an inventory of my daily food intake to analyze how much sugar I was taking in each day. Know what, I was eating a LOT of sugar every day. Oh my! It freaked me out how much I was eating. From the brown sugar in my morning oatmeal, to the 5g to 20g in each item I ate like low fat yogurt, to Grape Juice, to my evening ice cream fetish; I was a sugar zombie.
So last Monday, I cut my sugar intake by 75% which wasn't hard to do. I stopped the brown sugar in my oatmeal, stopped the mid-day cookies, and the evening ice cream. I replaced the brown sugar in my oatmeal with Agava Nectar along with high protein supplements. I also started eating about every 3-4 hours so my stomach always has something in it and I never feel hungry. Actually, the mid morning and afternoon snacks are basically high protein shakes which keep my stomach feeling full while providing fuel for my muscles. Lastly, I cut the size of my lunch and dinner portions; this was the challenge for me.
I have to travel a few times a week for business and eating while traveling is always a challenge. Chipotle is a favorite stop, but their meals are at least 800 calories which is way too big for one sitting. So I have to drop the flour tortilla and eat just the contents, but that is still 500 calories.
I was always told that you shouldn't fill up just before bed, but this is wrong. Lean meat and the proper protein (no sugar) for dinner and a late night snack are OK; just not too much. Oh yeah, drastically reduce the pizza and pasta intake as it will convert to sugar while resting. That's how God created our bodies, store up for a time of famine which we never experience here in the US.
It's assumed that I'm exercising at least five times a week. Cardio walking is key, but I switched it around too. More about that next time.
After talking with a Jon at Max Muscle in Placerville, I took an inventory of my daily food intake to analyze how much sugar I was taking in each day. Know what, I was eating a LOT of sugar every day. Oh my! It freaked me out how much I was eating. From the brown sugar in my morning oatmeal, to the 5g to 20g in each item I ate like low fat yogurt, to Grape Juice, to my evening ice cream fetish; I was a sugar zombie.
So last Monday, I cut my sugar intake by 75% which wasn't hard to do. I stopped the brown sugar in my oatmeal, stopped the mid-day cookies, and the evening ice cream. I replaced the brown sugar in my oatmeal with Agava Nectar along with high protein supplements. I also started eating about every 3-4 hours so my stomach always has something in it and I never feel hungry. Actually, the mid morning and afternoon snacks are basically high protein shakes which keep my stomach feeling full while providing fuel for my muscles. Lastly, I cut the size of my lunch and dinner portions; this was the challenge for me.
I have to travel a few times a week for business and eating while traveling is always a challenge. Chipotle is a favorite stop, but their meals are at least 800 calories which is way too big for one sitting. So I have to drop the flour tortilla and eat just the contents, but that is still 500 calories.
I was always told that you shouldn't fill up just before bed, but this is wrong. Lean meat and the proper protein (no sugar) for dinner and a late night snack are OK; just not too much. Oh yeah, drastically reduce the pizza and pasta intake as it will convert to sugar while resting. That's how God created our bodies, store up for a time of famine which we never experience here in the US.
It's assumed that I'm exercising at least five times a week. Cardio walking is key, but I switched it around too. More about that next time.
Monday, July 5, 2010
Knowing when to take it easy
It's 102 degrees outside in the shade and my workout was in the middle of it (starting at 1pm). I walked my normal 2.6 miles in the heat to get me started, but in the process I must have downed a gallon of liquids over the 45 minute walk.
When I started my weigh lifting routine, today being chest and arms, I knew to not push the limit. Although I had a fan blowing through the garage workout room, it was still cooking in there. By the time I got to my military standing reps (4th routine in my circuit set), I started to see stars and decided to slow down. It took me two and a half hours to complete my entire workout today, but I feel much better. By slowing down, meaning longer break intervals between routines, I didn't see stars for the rest of the day. Instead of my normal 30 second pause between lifts, I allowed myself up to 5 minutes. I cleaned up the garage during the breaks. Overall, I was able to complete two things at once.
My point is this, know your body and use some common sense. If it's hot out, tone the routine down a notch. It's better to have a light workout today and be able to work out the next day than to end up in the hospital from an injury. Take it easy and enjoy the workout, don't kill yourself in the process.
When I started my weigh lifting routine, today being chest and arms, I knew to not push the limit. Although I had a fan blowing through the garage workout room, it was still cooking in there. By the time I got to my military standing reps (4th routine in my circuit set), I started to see stars and decided to slow down. It took me two and a half hours to complete my entire workout today, but I feel much better. By slowing down, meaning longer break intervals between routines, I didn't see stars for the rest of the day. Instead of my normal 30 second pause between lifts, I allowed myself up to 5 minutes. I cleaned up the garage during the breaks. Overall, I was able to complete two things at once.
My point is this, know your body and use some common sense. If it's hot out, tone the routine down a notch. It's better to have a light workout today and be able to work out the next day than to end up in the hospital from an injury. Take it easy and enjoy the workout, don't kill yourself in the process.
Thursday, June 17, 2010
Don't give up
My work requires a great deal of research, study, writing, and design building. All of this means I spend a lot of time sitting on my rear in front of a computer. I love my job and the company, both are great, but I have to adapt to the work load and my heath.
So, I change the way in which I do things. A few months back, we dropped access to TV altogether. I found I spent too much time in front of the TV vegging out. What we did in its place is use Netflix which hones our choices and limits the amount of time we spend in front of the TV. Another item was more involvement with my kids in their sports. I hated baseball growing up, but I love spending time with my boys throwing the ball around. Last, working in the garden is a great way to spend a couple of hours bending over and using muscles that rarely get used.
Overall, in addition to the change in my workout routine noted in my April blog, the summer activities help in the progress of health. When I have to travel for business, I park a little farther away and use the stairs to get my blood pumping. It's not much, but every little bit helps. Remember that the overarching goal is better health.
So, I change the way in which I do things. A few months back, we dropped access to TV altogether. I found I spent too much time in front of the TV vegging out. What we did in its place is use Netflix which hones our choices and limits the amount of time we spend in front of the TV. Another item was more involvement with my kids in their sports. I hated baseball growing up, but I love spending time with my boys throwing the ball around. Last, working in the garden is a great way to spend a couple of hours bending over and using muscles that rarely get used.
Overall, in addition to the change in my workout routine noted in my April blog, the summer activities help in the progress of health. When I have to travel for business, I park a little farther away and use the stairs to get my blood pumping. It's not much, but every little bit helps. Remember that the overarching goal is better health.
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