Archive for the ‘weight loss’ Category

Running again!

So we all know by now how I feel abut running.  Yep. I hate it!  However, I am getting better at it I think.  I ran yesterday for 45 minutes, and I completed 4 miles.  Now, there is some detail I should include.

First, I did walk for the first 5 minutes to loosen up, and I can only jog for about 15 minutes before I want to jump off (a cliff).   So I have to trick myself into going farther.  I start with intervals for 10 minutes. I jack the speed up to 7.0 for  a minute and then down to 3.0 for a minute and back up. Then when I can’t breath any more, I drop the speed to 5.5 and increase the incline to about 4.0.  Then when my legs want to leave the rest of my body I drop the incline and pick up the speed a bit.

By the time I figure out what is going on, I am down to the last five minutes or so, then I go back to intervals.  The Most important part for me is the cool down and the stretching.  I notice a lot of other people who come in and run do not use the cool down period, and they rarely stretch afterward.  This is BAD!

Lactic acid builds up in the muscles and causes cramping, pain, and can even breakdown muscle.  Stretching is not or at least should not be considered optional!  I personally like the way a good stretch feels. I get great euphoria from  the stretching!

So the moral of the story is two-fold: Even though you may not like an exercise or be good at it, or both, doesn’t mean you should give up.  Chances are that the reason you are not good at it is because it is he area where you need the most work.  Sticking with it may just give you much-needed improvement. The second pat of this is the value of stretching, keeping your muscles loose and limber prevents injury, and reduces fatigue.

Can you commit to one exercise you know you should do, but hate, and do it 3 times a week for a month? Try.

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If at first you don’t succeed….

So I have talked many times about the importance of and trouble with exercising when traveling.

I travel a fair amount usually once or twice a month. When you have a tight program like mine, where I have workouts and meals scheduled every day it can be very disruptive to up  and leave your routine. For example, I have cardio Monday morning, and Muay Thai Monday night.  Well, if I am traveling, I obviously can’t make class that night, so it becomes more important not to miss morning cardio too.

The cost of missing both workouts is devastating to my nutritional plan and metabolic rate. Also, my muscles get too relaxed and they forget that I have goals in mind for them.  When I do finally return to my routine they need time to catch up.  This is the equivalent of taking two steps forward and one step back.

Now some may argue that your body can often use a break to recover.  The assumption there is that we all over train, and do not give our body’s enough calculated recovery during our normal routines.  My rebuttal would be that after 6 months of beating the shit out of myself, and working with a number of professionals including doctors and chiropractor, I now have a sense of what is “enough” for me.

So what I am really getting at today is that over the last six months, I have really struggled with traveling, and keeping to my routine, and not paying a price when I get back.  I am the first to admit how hard it is to not eat things that are easy or convenient simply because you are out of your element.  You can’t go home and cook, or prepare you meals ahead of time.

With the help of Amy Henry of Venice Nutrition, I have learned to keys to my success. One is to eat something every 3-4 hours.  This will help keep my blood sugar stable. ( you can learn more about why that is important on Atlantafatboytv on YOU-Tube, or at http://www.AmyHenrynutrition.com) The second is how to read a food label and make better choices.  Believe it or not, with the right knowledge you can eat food that is made for you AND convenient.

Also, I have realized the importance of making certain declarations. Such as, ” I am going to workout every day I am traveling”.  And then realigning and planning around that declaration.

This is the first time in six months, that I have stuck to my plan.  But, it is SOOOOOOO worth it! I feel like I have made a huge breakthrough for myself. I am moving toward a truly healthy lifestyle, not just a diet or program.  The distinction by the way is that the former is never-ending and the latter has an established time line associated with it.

This week, I have not missed a workout, and I have stuck to my”plan”, meaning I have found ways to be me wherever I am. Live my lifestyle where ever I go.

Can you do the same?

Water? Rest? Whatever!

So, this month is the last of goal #1. For those of you who don’t know, in October I set a goal to lose 40lbs. by December 31, 2009. Along the way, I have been reading, and researching fitness and nutrition. I have been using supplements and exercising like a champ!

Well, in December I decided to stop the Pre- and Post workout supplements, and stick to whole food nutrition. I did this for two reasons. first, because most pre-workout supplements tell you to take 30 days in between usage. So if you take Super Pump, by Gaspari, then you take the recommended dosage until the container is gone, and then tke 30 days off. this gives your body the ability to cleanse itself. It also, keeps you from getting used to the stuff. So by letting go of them for December, I can get back on them in January when I come back from vacation.

So, without the supplements, I have to push harder to get through workouts, and use food for recovery. I can tell you firsthand, the stuff I was using works! Without it, my recovery time is definitely longer. I don’t sleep as well, which can be a sign of over training. I’m not suggesting that I am over training, but I could workout harder, and recover fast when I was using the supplements.

I am also noticing that when I do not drink enough water, my body hurts longer, and my reflexes are slower.
I feel foggy, even after morning Starbucks. 🙂

Now, being the dumb male that I am, I push through it and keep on truckin’. However to stay in line with the purpose of the blog, I am noticing that this is NOT the way to go.

Thursday I took two classes in the same day. I made it through both classes, and I loved them both. I am taking longer to recover.

So what’s the moral of today’s story? Drink more water, get more sleep, and cycle your supplements1 Following these simple principles WILL increase your chances of success. (and reduce pain and agony)

According to Men’s Health Magazine:

Water: The Muscle Bath

How it builds muscle: Whether it’s in your shins or your shoulders, muscle is approximately 80 percent water. “Even a change of as little as 1 percent in body water can impair exercise performance and adversely affect recovery,” says Volek. For example, a 1997 German study found that protein synthesis occurs at a higher rate in muscle cells that are well hydrated, compared with dehydrated cells. English translation: The more parched you are, the slower your body uses protein to build muscle.

Not sure how dry you are? “Weigh yourself before and after each exercise session. Then drink 24 ounces of water for every pound lost,” says Larry Kenney, Ph.D., a physiology researcher at Pennsylvania State University.

How it keeps you healthy: Researchers at Loma Linda University found that men who drank five or more 8-ounce glasses of water a day were 54 percent less likely to suffer a fatal heart attack than those who drank two or fewer.

Get Sufficient Rest

Why it’s important: Insufficient sleep depresses the immune system, opening the door to colds, upper-respiratory infections, and other nagging ills. You don’t have to be wearing an orange jumpsuit and bedding down in Guantánamo, either: A study in Psychosomatic Medicine found that even minor sleep disturbances caused a significant drop in the number of cells whose job is to kill invaders.

The test: Take the self-test in our sleep feature in this issue to see if you’re getting enough shut-eye. Nodding off during the test is an automatic F.

The solution: Consider your caffeine intake. If it’s excessive, it might be not only screwing with your sleep patterns but also sabotaging your immune system. Studies show that caffeine suppresses the functions of key immune agents, such as lymphocytes and T cells. So what’s considered “excessive” caffeine? Researchers in Ireland recently concluded that consuming more than 4 cups of regular coffee a day is probably enough to give your immune system an unwelcome jolt.

29 days to go…..Will I make it?

I have 29 days left in this year.  I have 24 lbs to lose. I am leaving for the holidays on Dec. 18th. WOW!

Looking forward the only way to succeed is to have a strict plan, and be rigorous.  It can be done, and I can do it.

My plan, is to stay at 1800 calories per day. 6 meals. 35% protein, 35% carbohydrates and 30% fat.  AND WORK MY ASS OFF IN THE GYM!!!!!

Lucky for me Craig is going to help me with that.  Today I thought I was going to pass out.  This was, seriously, the hardest workout we’ve had in awhile.  I had a couple of personal bests during it though.  First, I was able to run for 30 seconds at 6.0 mph/ 15 incline.  That is a lot for me. I did it for 3 full sets too!

Second, I was able to do keg sit ups and press, alternated with dumbbell fly’s and presses.  For those of you who have not been following me, I have had an injury to my left pectoral muscle, and have been compensating with my shoulder, and lat. So to be able to do three super sets of these exercises is a great accomplishment for me.

I finished with the training, and then walked for 30 minutes on 15 incline.  I burned another 430 calories.  followed by 10 minutes of stretching.  I feel great, and am looking forward to yoga tonight.  As I have mentioned in the past, yoga is great for burning calories, muscle recovery, and injury prevention.  I personally love it!

For those of you who are reading the blog and are also on Facebook, I have created a fan page.  Please become a fan.  Craig is on there, putting in workouts, and giving advice, putting in videos, and pictures. I know you’ll like it!

So, how many of you are planning for success in 2010?  What will your New Years Resolution be?  how will you achieve your goals this year?

Best and worst holiday foods.

According to Men’s Health Magazine, “The average person consumes an extra 600 calories a day between Thanksgiving and New Year’s, which translates to an extra six pounds of belly fat heading into 2010.”

Not me!!!!! I’m telling you after reading this article, there’s no way I’m going to sabatage myself.

Check out the link on the right.

What will you do to avoid holiday food traps?

Bulgarian Bags????

 

 

So today was a workout with Craig.  It started off with my getting to the gym 30 minutes early so that I could get my BMI (Body Mass Index).  Not good!

 

I have only lost a pound from last week, and I gained 2 lbs of fat.  So to say the day did not start well, is sort of a fair assessment….However, the workout was great!

 

We did our normal start up with dumbbells, and push ups. Then Craig pulls out these inner tubes filled with sand (about 45lbs), and we started swinging them, and pressing them….WOW!

 

I was so excited to get to the gym today; I was truly ready for the day.  I got there early, had a great workout, and headed out for my day.  I got all of my meals in, on time, and had about 7 liters of water today.

 

About 5:30, I went back to the gym for some anaerobic training. I am feeling like there is a place in my life right now for some low rep heavy weight workouts.  So I picked on up from this months Men’s Health Magazine.  You can find it online:

http://www.mensfitness.com/fitness/workout_routines/541

 

I have done the first two so far and it’s been good. I am excited to get the full week in, tomorrow Jake and I are going in early to do workout 3 from this workout, and then Focus and Fight at 5:30.

 

Tomorrow I hope to burn an extra 1500 calories by the end of the day.

We’ll see…….