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.

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.

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.

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.

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.

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.

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.

Change routine at times

I found that I was gaining too much weight with my routine of pumping huge amounts of weight and low reps.  Granted the size was good, but I was getting concerned.  So, I switched up my routine by lowering the weight a bit and upping my reps.  For example, free weight bench press is now holding at 230lbs with 10 reps and seated machine press is at 200lbs with 15 reps. 
One thing I have changed big time is curls.  I have added a fourth dumbbell curl routine for my biceps.  So I now have two dumbbell routines at 45lbs and another with 55lbs both are at 15 reps each.  Add this to my isolated 90lbs curl and the free standing bar curl of 110lbs and we are talking about some serious skin stretching. (and soreness to boot) 
Interesting enough, I now get cramps in places I never thought; recently in the right forearm and right calf.  Time to eat more bananas.

Track Your Routine

When I'm working out, I track what I'm doing on a post-it note.  It's easy and helps me to remember what to do.  After I'm done with my cardio, I pull one off and stick it to the wall of the garage cabinet.  With a pencil I put down the exercises that I'm supposed to do that day.  Below is an example.

1/18 Cardio 2.64 miles
Press Seat 210/10/10
   Lying 245/8/8  Incline 185/10/10
Curls Standing Bar 110/10/10  DB 55/8/8
   ISO 100/8/8  DB 55/10/10
Military Standing Bar 110/10/10
   Seated 135/10/10
Flys 135/10/10
Ab Blaster 25M/15M

This is a short way of tracking what I'm doing when I workout in a circuit format.  Normally, I find that after the first circuit, I'm so tired that I easily forget where I'm at and what needs to be completed.  In the example above, Press is Bench Press; Seat & Incline are on machine and Lying is Free Weight.  ISO is isolated bar and DB is using dumbbells.  The Ab Blaster ($40) is a killer on the stomach.  I like it as it doesn't hurt my back and it really works the stomach muscles like never before.  No amount of crunches or sit-ups can do what this dog does.  The M on the record is for "mixed" routine in which I focus on one side then the other.

All of this is placed into my excel report for long term tracking.  From there, I can see over the year what I have done, what patterns I develop, and what keeps me from not exercising.

Track Your Routine

One of the best things I have done for my exercise routine is tracking my results.  I created a spreadsheet to track everything exercise I do on a daily basis.  Below is a screen shot of the tracker.  If you want a copy of the spreadsheet, let me know and I will send you a copy in Excel format.