fitness challenge part two!
I suppose that I should point out some routines to help you on your fitness challenge if your just looking but are not posting! The title above is linked to the fitness members area (just a name) where there are some routines and advice to get fit with. I'm working on more content....business is well...busy, with all the new year resolutions.
Since I wrecked my arm a few workouts back, check here: http://www.buildingbodies.ca/blog/2005/01/one-month-fitness-challenge.shtml I did some modifications and like any change in fitness, its producing more results. No more incline flyes..I just set the pec dec so that the pull affects my upper pecs and I'm go to go for a pre exhaust movement. The cool thing is that I no longer need to worry about my arm angle or if I've been cheating because the pads are pre set. A little growth bonuse from a bad situation.
I've upped the cardio...doing 16 minutes of sprints followed by jogging it out till I reached thirty minutes on the treadmill. Crunch time is coming so the abs MUST start to get sharp....or the beach will be my enemy come mexico. I can start to see the lower abs cutting in so everything is working...its just a matter of how much time is left.
Dieting is going great, went out last night, behaved myself, and feel good about it today.
Weights are top notch, since cutting back on weight training volume to allow time for cardio, I must have entered a productive zone for growth because I have actually gained weight, but its the good kind. But I guess it will all come down to the bodyfat test!
Since I wrecked my arm a few workouts back, check here: http://www.buildingbodies.ca/blog/2005/01/one-month-fitness-challenge.shtml I did some modifications and like any change in fitness, its producing more results. No more incline flyes..I just set the pec dec so that the pull affects my upper pecs and I'm go to go for a pre exhaust movement. The cool thing is that I no longer need to worry about my arm angle or if I've been cheating because the pads are pre set. A little growth bonuse from a bad situation.
I've upped the cardio...doing 16 minutes of sprints followed by jogging it out till I reached thirty minutes on the treadmill. Crunch time is coming so the abs MUST start to get sharp....or the beach will be my enemy come mexico. I can start to see the lower abs cutting in so everything is working...its just a matter of how much time is left.
Dieting is going great, went out last night, behaved myself, and feel good about it today.
Weights are top notch, since cutting back on weight training volume to allow time for cardio, I must have entered a productive zone for growth because I have actually gained weight, but its the good kind. But I guess it will all come down to the bodyfat test!
22 Comments:
Excellant news on the fitness front. I thought I was going to be down and out last night. Puking and my stomach was trashed, BUT got up this morning and did commando cardio. AND DID A Diggidy FINE JOB TOO!
So it seems we are in the clear. Leg workout went well yesterday. Really digging the kneeling leg extensions before the squats. They seem to be bringing out my outer quad, or it could just be the loss of bodyfat...
Jogging for cardio sure is hard after legs though, swearting like a pig! But its all good. People are starting to make comments that I am looking leaner, cheek chunk is going away and the cheek bones are starting to show. Someone actually said I look five years younger this morning! Gosh....was I doing that bad before?
I'm really reaching a cross roads with aspartame. The more I learn the more I hate it, which sucks because it makes dieting so easy....unless you know the facts.
http://www.buildingbodies.ca/Nutrition/Aspartame_In_Your_Diet.shtml
Anyway, wish I could add some drama for ya but the diet is working, the workout is working, and the cardio is going great....so everything fitness is on track.
See you at the weigh in!
January 20/05
Well guess I had better get a note in here before my trainer thinks I have quit writing .
The first thing that comes to mind is that the Commando Cardio classes ( last 2 ) actually seem to be a bit easier than previous ....actually feel rejuvenated - the 30 squats over the steps are damn exhausting but seems to be really exercising the ol'lungs because I am not feelin totally wasted - FEELS GREAT !
The weight routine got changed on Monday this week - did not feel so tough at first , but certainly felt the soreness in the shoulders /arms & especially chest later . I am so happy ( I think ) that the "BOSS" feels I am finding the regular dips to easy and now has me doing dips combined with touching toes - thought it seemed tough but tried it in cardio tonite and was able to do it and even seemed coordinated while doing it too ..hahaa
Of late ..have noticed the abs are feelin tighter ...and after leg routine on Tuesday I found that when it came to leg raises it seemed so tough to think of 3 sets of 20 and have not been able to get there yet so did 3 sets of 15 ...so now I have only to convince myself that it's only another 5 to go !! I was somewhat disappointed with the legpress as I wanted to add 4 1/2 plates to each side but could not do it ( am hopin it is because it was on the machine which has all the friction ) so next leg workout - have to try other machine with 4 1/2 plates.
And as I said ...the cardio class tonite was exhilarating ..so perhaps I have graduated to a new level - been tryin to get into the "ZONE" while doing cardio and trying deeper breathing , so maybe it helps too ....will have to try it in some more future classes
till next time
Larry
Its very interesting that larry mentions getting into the "zone" with deep breathing while lifting weights.
Its been know for years in mostly eastern countries that physical activity can bring one to a differant level of awarenes. A moving meditation of sorts.
When the mind is truly focused on one activity, you become "mindless" or lose your ego. You become free of all thought and are truly operating on a differant level of awareness.
This is existance at a level that most people are never aware of by being preoccupied with this and that, never truly present.
There is more to this but when you strive to achieve something that cannot be reached through effort, you have already lost the battle.....someone out there will know what I am talking about.....NO MIND, NO BODY...I AM.
Hey guys....Hope you don't mind another guy posting...
Although I'm not in Calgary, I've been following the blog for the last couple weeks and have decided to join in on the "Fitness Challenge". Better late than never? I met Ray last week for a training session when I was in the city, and he gave me a re-newed approach to my fitness goals! THANKS RAY! Something I forgot to ask....if you have one arm that is stronger and bigger than the other (I'm assuming we all do)....How do you compensate for that and make things more equal?
Hey, How's it going Matt!
Glad to have you. It may be a one month fitness challenge, but I got the feeling it will be an on going journal.
One bodypart bigger than the other...First thing to do is movements that require more stabilization. Like compound movements, bodyweight movements, and iso lateral stuff with dumbells. GET AWAY FROM THE MACHINES!!!
The other route is to train the weak side first, and then match the reps with the strong side so it doesnt keep growing more untill the weak side catches up.
Also make sure the form is identical on both sides. sometimes we favour a side. Do some higher reps for the weak side to get the nervouse system firing stronger to that side so the contraction will be harder and able to create more growth.
As for me and the training. Everything is rocking! Seems like I am getting leaner but not smaller. The leg workout yesterday was awesome, up on everything. Commando cardio this morning was the bomb. Except the sounds system crashed and we had to use a getto blaster! But that brings back memories.
Evening commando cardio class is hopping. Someone said we should rent the saddle dome soon. That would be a fantasy of mine. A commando cardio in the saddle dome, admission would go to charity....crap that would be way too cool!
January 26
Back again and welcome Matt ...good to see someone else in here now too !!
Well things have been going pretty good so far and the Commando Cardio Classes are still easier than they have ever been ( not to say that there are not some REAL tough moments !!) There were a couple of changes that Ray made to try to stop my left shoulder from pulling up when doing "preacher curls" - he has be facing the bench doing incline hammers and b&b curls ...have to try to concentrate more on that left shoulder and keep it down .
When I was in on Sunday 23 , I managed to increase weight on the pec dec and seated press - ALWAYS GOOD WHEN THAT HAPPENS .Ray has also shown me some new dips ( dip /toe touch alternating from leg to leg ) and at first it seemed sorta clumsy , but gettin the hang of it and tightening up on core when I do them ( takes some concentration ) .
WOOOOOWWW....did the legs on Monday 24 with Ray and managed to increase the weights here too on "leg press", "squats" and "standing calves "....so A BIIGG THANKS to you Ray for helping me attain that goal . I really wanted to start increasing the weight on the leg press and I did , but not without your pushing me on and i feel great about it ...YEAHH!!
BUT ....NOW the ol'legs ( calves, quads , butt ) are all sore and have not been this sore in ages - in fact almost stiff - stairs @ work and walking to and from work are killers ; been stretching them everyday on my own and with yoga class to make them better and tonight they are finally loosening up ....good thing as it is cardio class again tomorrow and have to be there !!
Time is running out in this challenge , but feel that the abs are really getting tighter and the increases in weight on all the exercises is keeping me positive - hopefully next time I do incline leg raises I will be able to do 3 sets of 20 ( only managed 3 sets of 15 to date ) . AND DAMN IT ALL ...RAY MAKES IT LOOK SO EASY !!!
till next posting ....keep positive all !!
LARRY
You know it gets me going when someone cares to put in the effort. Personal training and fitness is my job, but I do it cause I like it...and I like it more when I see my clients try really hard and end up the better for it. LARRY YOU'VE Come a long way buddy.
I was in for chest and back today...seem to be skipping a few shoulder and arm workouts because commando cardio has been hitting them so hard! As long as they are trained, who cares when its done right?
Sent out a form for info on the newsletter, some interesting info regarding personal trainers was uncovered! SEEMS SOME OF US ARNT UP TO SNUFF! Gonna wait a bit longer for more responses and maybe post some of the comments...dont worry NO NAMES! if you want to fill out the form, its here. http://www.intellicontact.com/new/sub/survey/start?sid=1252
One week to weigh in and calipers, am I nervous, oh yeah! Funny how time flies when your pushing hard.
By the way larry, its not easy for me, I'm just to dense to feel the pain!!!!
Seriously, I do find everything I do in class "challenging" its just that if the body can keep going...then I'll take myself along for the ride.
If the body cant keep going...then it needs to be punished with more FUN!!!! Just joking, probably lost about 10 potential clients with that comment!
Thats all for now....where's MATT?
Hey Ray...I'm still here...just been too busy to blog.
The workouts are getting intense. I still get that puking feeling, but it seems to be getting less and less....but more more pronounced a couple of hours after. I've definitely been getting some funny looks at the gym with the new routine. Not bad "what the (*&% is that" looks but more interest than anything else. Been hitting cardio more and more. Today I did 50 minutes on the treadmill at 8% incline walking/jogging, and 15 minutes fullout on the stepper. (Had to make up for my night out at the bar)....Diet is going well too...Chicken, Tuna and Steak have been my friends, lots of green and yellow beans, brown rice, or wholewheat pasta. Still keeping up with the 3-4 litres of water a day and the protien shakes pre and post workout. So far so good Ray! Like I said, just that one training session has inspired me. Don't think it's going to be a one-month fitness challenge for me, I have a long way to go, I'll make mine a "Summer Slimdown"
January 31, 2005
Well there it is - guess the "fitness challenge" is all done ....such a sad day ... :(
But I guess I could say that I have met my short term goals of adding on muscle and being this is the first time I have ever had body fat testing and measurements taken - it's all new to me and I thought I would do poorly ( I think I am still in shock from the new measurements ) but you know what - NO REGRETS .
It was just so good to hear that I never flunked out and that I had actually increased in size and lost body fat and as per Ray ( it was a sizeable amount ) ....so guess ya could say I celebrated tonight and had that partial glass of red wine and toasted to the next leg of this journey....MORE GROWTH !!
Measurements as of Jan 8 were:
waist - 34 1/4" ......... is still 34 1/4"
arm - 14" ............... became 14 1/4"
thigh - 20 1/4" ......... became 21 "
calf 14 1/2" ............ became 14 3/4"
chest 40 " ........... became 40 3/8"
I was 175# = 34.65 # body fat + 140.35 # muscle which meant 19.8% body fat
I am now 177 # = 28.47 # body fat + 148.53 # muscle which means 16.08 % bodyfat
A LOSS OF 3.72 % bodyfat ( you were right Ray ) and a gain of 8.18 # muscle
The last 2 cardio classes up till tonight were seeming easier , but thanks to Ray ....he kicked my proverbial BUTT tonight ....I have been wishing since 7:30 that I could just go to bed ..hahahahh. HE sure does knock the " you know what " out of ya
And ya.... Ray ,I am feeling the workout in my shoulders , it did not seem so bad at the time either . Surprise ..surprise !!
and CONGRATULATIONS !!! to Ray for all his achievements in losing body fat too and also for the vote of encouragement . YOU KNOW WHAT .....I am going to keep pushing myself and do the same things over the next couple of weeks and then at some point I will not see that skinny guy in the mirror any longer ( and did you know that I read an article on the internet that talked about the fact that men will actually make positive changes to their physiques and still have problems seeing the results- they think they are still skinny ( I thought this was something that happened only to those with eating disorders ) but then I happened to look at myself in the mirror( without really knowing it ) the other night at the gym and I really could see the results in me so far; get this ...I did not even know who the guy was at first....HAHHAHAHHA
And as a quick note ....thanks Leanne ( you may not know it , but you are also an inspiration ) you still go to gym when you are not feeling well ...so THANKS LEANNE !!
ANYWAYS ...Ray ..the challenge was a great idea ..and now with the new measurements I am even feeling mentally PUMPED ....maybe next time more will get involved and we can see all these positive changes in everyone
AGAIN .....THANKS RAY >>>>YEAHHHHHHHHHHHH!!!..progress
till next posting
Larry
Hey Ray...Have a good vacation!
Well the verdict is in....7.9% at 182 pounds. So the overall is 9 pounds of muscle gain and 11.5 pounds of fat lost. Not too shabby in one month.
So there ya go folks, I am ripped for mexico. It really is that easy...do your cardio, watch your food intake and hit the weights hard. Thats all there is too it.
If you want to learn the process for yourself....read my book, its all there "http://www.buildingbodies.ca/Begin-At-The-Gym/Starting-At-The-Gym.shtml"
I must admit, as a hardcore type of guy, I dont like my shirts not being as tight as usuall, but the abs are sure worth it!!!!
Off to the beach I go!
Pretty cool.....Hola From Mexico. Let me tell you, you havnt worked out...till you hit it down here!
Its freak'n humid and hot. So the growth hormone is rockn and the workouts are rockn.
Just wanted to say hi to all the fit freaks out there. The gyms in mexico are hard core....and the farmacia? Well if you were the type, you could have quite the time down here, getting large and in charge. Dont think there is much you cant get your hands on as far as supplements......go.
Funny thing is the gnc sucks..go figure. Well, its time to hit the hay to that I can get some of that mexican sun and have a wicked workout and be sweating about two minutes into it. I'll have details when I get back!
Hey Ray....
Just an update....since you saw me, I've lost 5 lbs, and am loving it!....All my buddies are noticing the changes, asking what I'm doing. The workouts still kill me....which is great. So what's going to be the next blog topic?
WELL ...welcome back Ray ...hope ya had a good time .....NOT hot and humid here !!!
WEll I'm Baaaaaaacckkk! Against my will of course but its too hard to make enough money in mexico braiding hair to stay for long!
Matt, whats the next topic? How bout a suggestion? Let me know what needs to be addressed...and how stoked am I for you losing 5 pounds.....super...thats what its all about and glad I could help you with your fitness goals.
Larry...I'll be training you in a bit and boy are you in for it! I've got juice to spare!
So guys, its time for a new thread or topic so let me know whats on your minds!!
By the way...I need a lap top...something top of the line. But I dont know the stats of what is modern and top of the line or where the best prices are...maybe a thread on this one! Let me know if anyone has any advice!
Ray....my brother is a computer geek (masters in computer science) and up on everything thats new and top of the line....I'll ask him for you.
Fit for What?
SHORT DESCRIPTION: Often, people talk about wanting to getting fit without
relating the concept to anything else. While there are some absolutes around
fitness, this article suggests that fitness should fit within the framework of
the rest of an individual's life, and makes suggestions as to how readers can
start thinking about what they'd like to be fit for.
BODY OF ARTICLE: Copyright 2005 Tanja Gardner
Unless we’re talking about our bodies, and the amount of exercise they can do,
we usually talk about being fit in relation to something. An object is ‘fit for
use’, clothing is ‘fit to be worn at work’, and food is ‘fit to be eaten’. My
parents used to have a running joke that they were fit – fit to drop!
Everything else is fit 'for something'. So why do we insist on describing
ourselves as ‘fit’ or ‘unfit’ without relating the concepts to anything else?
GENERAL PRINCIPLES
It’s a basic truth that the human body wasn’t made to sit still for any length
of time. We spent tens of thousands of years evolving in an environment that
required us to move – to find shelter, to catch food, and to keep ourselves safe
from predators. We’ve only been living lifestyles that allow us to be sedentary
for the lesser part of a hundred years – not nearly enough time for evolution to
adapt our bodies to this new environment. We see this constantly reflected in
modern rates of heart disease, atherosclerosis, chronic aches and pains, and
muscular and bone deterioration in people who have become inactive as they age.
On top of this, activity has a very real effect on both stress and energy
levels. Our bodies have a ‘use-it-or-lose-it’ way with energy – if we don't
constantly use and then replace energy (with activity, followed by rest and good
nutrition), we start noticing our energy levels gradually draining away. We
feel tired, lethargic, and as though any amount of effort is just too much to be
worth it. And if we’re also under stress – for example, at work, or in a
difficult relationship – we feel the energy loss and the stress even more
intensely.
These are general principles that seem to be true whoever we are. But different
lifestyles require different amounts of energy, and exact different prices in
terms of stress. We enjoy doing, and our bodies are suited for, different kinds
of activity. It makes sense then, that the amount and type of activity that will
help us reach our optimum fitness, will be different.
DIFFERENT STROKES
If that’s the case, then getting ‘fit’ without a frame of reference seems like a
meaningless concept. Unless we know what we want to be ‘fit for’ – what fitness
means to us – there’s no reason for us to get or stay that way. If my life is
basically calm, quiet and easy-flowing, and I’m quite happy to keep it that way,
my ‘optimum fitness’ is going to be very different to someone who’s discovered a
deep fulfillment in setting themselves a goal and achieving it. Someone who’d
just like to go for a walk with friends without getting puffed is going to have
a different optimum fitness level to someone who wants to discover how it feels
to finish a marathon.
On top of this, what people want often changes over time. Perhaps at one point
in your life, you enjoyed spending a couple of hours a day exercising, but now
you’re finding there are things you’d like to do far more with that time.
Alternatively, when you first started creating your optimum life for yourself,
it might have been enough for you to just keep your body healthy. As you tried
new activities though, you might have discovered you were actually enjoying some
of them for their own sake, and wanting to get fitter so you could do more of
them. So at different times in your life, you’d have a different optimum
fitness level.
WHAT DO YOU WANT TO BE “FIT FOR”?
Which brings us back to our original question – can we talk about being fit,
without knowing what exactly we’re ‘fit for’? The way we see it, your optimum
fitness level depends completely on what you want to be able to do in your
daily life, how you want to be feeling, how much energy you’d like to have and
how exercise fits in with the rest of your life. So your first step in moving
closer to optimum fitness needs to be to make that all-important decision “What
do I want to be fit for?”
RESOURCE BOX: Optimum Life's Tanja Gardner is a Stress Management Coach and
Personal Trainer whose articles on holistic health, relaxation and spirituality
have appeared in various media since 1999. Optimum Life is dedicated to
providing fitness and stress management services to help clients all over the
world achieve their optimum lives. For more information please visit check out
http://optimumlife.co.nz, or contact Tanja on tanja@optimumlife.co.nz
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