A week or two ago, I enabled Google Ad-Sense to my blog page...you've probably noticed those annoying adds along the side bar, and at the bottom of the page. I am happy to tell you that as of about 15-seconds ago, they are gone. Why...you ask? Well, let me tell you...it's quite ironic actually!
Those of you who have been faithfully following my little journey will recall that on day twenty-five I posted a little something regarding my thoughts on the use of hCG. I'm pretty sure that my post left no question about where I stand on this issue. This evening however, I signed on, ready to let my fingers do a little exercise, and was amazed at what was being advertised on my blog page...hCG! Yep, that's right, my little blog page that is being used to chronicle my journey ( while spreading some solid, evidence based information of health and fitness) was also being used to promote a product that I do not believe represents the true meaning of health and fitness (simply my opinion). Now that's irony! What can you do but laugh?
Oh well, enough of that. Today is Sunday, which means no workout...just some prehabilitative and regeneration work to help me recover from the week's work. All in all, I am pretty happy with the way the past week turned out. I was able to get on my mountain bike (against strong advice not to) twice, and do a little riding. Oh...did I forget to mention that I snuck it out for another ride? Well, I did...and it was great! I have to be careful though, as tendonitis is a cumulative disorder...meaning that while my first ride did not result in any serious pain or dysfunction, it doesn't mean that there wasn't any damage caused by my little 'escapade'. The second ride may have created even more tissue damage. The next ride may cause more...well, I'm sure you get the picture. So, again, I need to be careful...and smart, about how much I 'sneak' out and ride.
I pray everyone had a great weekend, and that you all are rested, re-energized, and ready to take on the challenges of the upcoming week...I know I am!
As always...thanks for reading and providing me with a great sense of accountability during this journey!
Sunday, February 27, 2011
Friday, February 25, 2011
Day 25: A Great Day..and Some Amazing Numbers!
Well, my visit to the physical therapist went well today...my integrity is still intact, and I didn't get chewed out! I was actually feeling bad about riding the other day, knowing full well that I was going against 'doctor's' orders...so to speak. Not only that, but Al is my friend, and I thought he might feel a little disrespected if I went against his 'rules'. I was surprised to find him almost happy to hear that I had ridden, and that I had only experienced slight discomfort (BTW...the pain was gone this morning when I woke up!). I think he felt it was a good sign...but not necessarily a good test. He smiled and said "No problem John...I'll treat you for as long as you like!" I think I saw $$ in his eyes as he spoke those words!
After a little soft tissue work on the triceps tendon (ouch) I met up with the athletic trainer Josh, who also happens to be a great friend of mine...and bald too! You can see him on my website at http://www.scisport.net/SciSport_page/Speed_Camps.html. Josh and I are hooking up to do some speed camps throughout the year. So anyway...I got to move up to some advanced exercises today, one of which simulated the movement patterns and core recruitment of actual mountain bike riding. Picture this...I was kneeling on a large stability ball in front of a squat rack. The weight bar was positioned at a height that caused me to lean forward, supporting my body weight with my hands and arms as I gripped the bar...just like the handlebars on my bike. From that position I slowly moved side to side, flexing (bending) and extending (straightening) my elbows, similar to that which occurs when mountain biking. A pretty ingenius solution I thought! An amazing core workout as well! All in all, it was a great day at the physical therapy clinic!
Shortly before sitting down to write this blog, I wrapped up a high intensity ride in my garage, and turned out some pretty amazing numbers. I performed a test that I was supposed to complete prior to the beginning of my cycle training program. The test is used to approximate one's lactate threshold level (the point at which the body is unable to rid itself of excess lactic acid, through respiration), a key piece of information used to determine appropriate heart rate training zones. I had performed a more precise lactate threshold test some time ago, using some high dollar equipment (iMett lactate threshold testing device) that we use to test our firefighters cardio-respiratory fitness levels. I chose to use the values from this test to begin my program, but I was curious to see how accurate the 'approximation' test was. Amazingly, the results were nearly identical to those obtained from the iMett unit.
I performed the 'approximation' test on my bike, which is once again securely attached to my trainer, in my lonely garage! I performed a 10-minute warm-up, maintaining a cadence of 90rpm, in a moderately high gear. Once the warm-up was complete I cranked up the cadence to over 100rpm, assuming a 'race pace', which would be held for 30-minutes. At the 10-minute mark, I hit the lap button on my cycle computer/HR monitor, and did my best to maintain the pace, never dipping below 100rpm, cranking it out in the big ring with only 2 gears left...to put it bluntly, I was working my tail off! Once complete, I checked to see what my average HR was during the last 20-minutes...that value is my lactate threshold (LT). My LT was 158 beats per minute, and I burned up 480 kcal in just 20-minutes. That equates to 24 kcal per minute! That's crankin'!
Those of you who may be interested in training to improve your LT (and overall fitness level) can use this simple but demanding protocol...if you have a bike. This test can also be performed on a spin bike, or even a Life-Cycle at the gym. Once you determine your LT you can use a variety of training HR zones to perform interval training. It's much better than using the horrible 220-age formula!
Last but certainly not least! I weighed in yesterday morning at 187 pounds, and pinched at 15.3% body fat. I am 5 lbs away from my goal of 182, and roughly 1% away from my goal of 14% body fat. So far, so good!
Thanks for reading!
After a little soft tissue work on the triceps tendon (ouch) I met up with the athletic trainer Josh, who also happens to be a great friend of mine...and bald too! You can see him on my website at http://www.scisport.net/SciSport_page/Speed_Camps.html. Josh and I are hooking up to do some speed camps throughout the year. So anyway...I got to move up to some advanced exercises today, one of which simulated the movement patterns and core recruitment of actual mountain bike riding. Picture this...I was kneeling on a large stability ball in front of a squat rack. The weight bar was positioned at a height that caused me to lean forward, supporting my body weight with my hands and arms as I gripped the bar...just like the handlebars on my bike. From that position I slowly moved side to side, flexing (bending) and extending (straightening) my elbows, similar to that which occurs when mountain biking. A pretty ingenius solution I thought! An amazing core workout as well! All in all, it was a great day at the physical therapy clinic!
Shortly before sitting down to write this blog, I wrapped up a high intensity ride in my garage, and turned out some pretty amazing numbers. I performed a test that I was supposed to complete prior to the beginning of my cycle training program. The test is used to approximate one's lactate threshold level (the point at which the body is unable to rid itself of excess lactic acid, through respiration), a key piece of information used to determine appropriate heart rate training zones. I had performed a more precise lactate threshold test some time ago, using some high dollar equipment (iMett lactate threshold testing device) that we use to test our firefighters cardio-respiratory fitness levels. I chose to use the values from this test to begin my program, but I was curious to see how accurate the 'approximation' test was. Amazingly, the results were nearly identical to those obtained from the iMett unit.
I performed the 'approximation' test on my bike, which is once again securely attached to my trainer, in my lonely garage! I performed a 10-minute warm-up, maintaining a cadence of 90rpm, in a moderately high gear. Once the warm-up was complete I cranked up the cadence to over 100rpm, assuming a 'race pace', which would be held for 30-minutes. At the 10-minute mark, I hit the lap button on my cycle computer/HR monitor, and did my best to maintain the pace, never dipping below 100rpm, cranking it out in the big ring with only 2 gears left...to put it bluntly, I was working my tail off! Once complete, I checked to see what my average HR was during the last 20-minutes...that value is my lactate threshold (LT). My LT was 158 beats per minute, and I burned up 480 kcal in just 20-minutes. That equates to 24 kcal per minute! That's crankin'!
Those of you who may be interested in training to improve your LT (and overall fitness level) can use this simple but demanding protocol...if you have a bike. This test can also be performed on a spin bike, or even a Life-Cycle at the gym. Once you determine your LT you can use a variety of training HR zones to perform interval training. It's much better than using the horrible 220-age formula!
Last but certainly not least! I weighed in yesterday morning at 187 pounds, and pinched at 15.3% body fat. I am 5 lbs away from my goal of 182, and roughly 1% away from my goal of 14% body fat. So far, so good!
Thanks for reading!
Thursday, February 24, 2011
Day 24: Did I ride yesterday?
You betcha! I took a chance, broke the rules, and had some fun! It was nice getting back on the bike, even if I just went for a relatively easy...wait a minute! I didn't go for an easy ride, I jumped right in and did some serious technical climbing on extremely rocky terrain...really putting my elbow to the test. A little too much so, it seams. Yep...today my elbow hurts a little more than it did yesterday. I am hoping some of it has to do with the brutal tissue scraping that I recieved during a morning PT session yesterday.
I was not scheduled for therapy yesterday, but I woke up with pain and achiness in a different part of the elbow. I compare it to an onion...it seems as though we are peeling layers of pain away, only to find new layers of pain in slightly different locations. Anyway...I called first thing in the morning to see if they could squeeze me in, and to my surprise, they told me to come over right away. I love the fact that my Physical Therapist is a close friend!
It appears that due to the restricted movement I have been experiencing in my elbow, some compensatory movement patterns have been created, thus placing greater-than-normal stress on other tisues in and around the joint capsule. That being said, the next hour was spent working to release the tight muscle tissues of my triceps and posterior deltoid muscles. It was extremely painful!
I am not looking forward to tomorrow morning, as I have another appointment. I'm not worried so much about the deep tissue work that will occur, as much as I am worried about telling my therapist that I rode! Hopefully he will understand that taking the last 2 weeks off was a huge feat for me. We'll see.
Today however, I am at work, and I need to get motivated to get a strength workout completed. It is difficult to get a good workout in here, as our 'fitness center' is really just a small room stuffed with some equipment. Needless to say, it is difficult to get motivated here at work...not to mention the constant interruption of emergency calls. I guess I shouldnt complain...I should feel blessed just to have the opportunity to train while I am at work, and not have to squeeze something in like most people do.
I am planning on doing a circuit on the TRX tonite...a great fitness tool that everyone should have. If you haven't seen or tried a TRX before, click on the TRX Suspension Training link to the right. You should be able to access some videos that show the amazing versatility of this compact, portable gym in a bag. I you would like to purchase one, you can do so by visiting my website at http://www.scisport.net/. Just click on the TRX at the top of the page. I am an affiliate dealer for Fitness Anywhere (the manufacturer of the TRX), so if you purchase through my site, I get a small commission, and you get a bonus gift, valued at $20. So give it a try!
Until next time...
I was not scheduled for therapy yesterday, but I woke up with pain and achiness in a different part of the elbow. I compare it to an onion...it seems as though we are peeling layers of pain away, only to find new layers of pain in slightly different locations. Anyway...I called first thing in the morning to see if they could squeeze me in, and to my surprise, they told me to come over right away. I love the fact that my Physical Therapist is a close friend!
It appears that due to the restricted movement I have been experiencing in my elbow, some compensatory movement patterns have been created, thus placing greater-than-normal stress on other tisues in and around the joint capsule. That being said, the next hour was spent working to release the tight muscle tissues of my triceps and posterior deltoid muscles. It was extremely painful!
I am not looking forward to tomorrow morning, as I have another appointment. I'm not worried so much about the deep tissue work that will occur, as much as I am worried about telling my therapist that I rode! Hopefully he will understand that taking the last 2 weeks off was a huge feat for me. We'll see.
Today however, I am at work, and I need to get motivated to get a strength workout completed. It is difficult to get a good workout in here, as our 'fitness center' is really just a small room stuffed with some equipment. Needless to say, it is difficult to get motivated here at work...not to mention the constant interruption of emergency calls. I guess I shouldnt complain...I should feel blessed just to have the opportunity to train while I am at work, and not have to squeeze something in like most people do.
I am planning on doing a circuit on the TRX tonite...a great fitness tool that everyone should have. If you haven't seen or tried a TRX before, click on the TRX Suspension Training link to the right. You should be able to access some videos that show the amazing versatility of this compact, portable gym in a bag. I you would like to purchase one, you can do so by visiting my website at http://www.scisport.net/. Just click on the TRX at the top of the page. I am an affiliate dealer for Fitness Anywhere (the manufacturer of the TRX), so if you purchase through my site, I get a small commission, and you get a bonus gift, valued at $20. So give it a try!
Until next time...
Wednesday, February 23, 2011
Day 23: Dreaming about riding...oh yeah, and hCG
I woke up in the middle of the night sweating. As I began to realize where I was, disappointment started to set in. You see, I was dreaming that I was back on my bike, flying down some flowing single-track, pushing it to the limit...I was having fun. Then suddenly I was back to reality, realizing that my bike is still securely attached to my trainer in the garage, and that the sweat was simply due to another little bout of male menopause! I need to get back on my bike! As I write this, I am seriously thinking about taking it out for an easy ride...what's the worst that can happen anyway? If I don't take it out, I'm stuck riding for an hour and fifteen in the garage today...ughh. I have one little mountain biker in red spandex on one shoulder telling me to "Just do it!" while another one sits upon my other shoulder, wearing a flowing white robe (which would surely get caught in the chain) and calmly telling me "It'll be alright...you can wait until next week." I'll let you know tomorrow what I end up doing.
I promised to answer a question regarding my thoughts about using the drug hCG to 'jumpstart' weight loss. Those of you who know me well, know that I am not a big fan of supplementation. It's true, there are some supplements that I use on occasion, but I choose them wisely, and use them sparingly. I do not use any form of supplementation that requires a semi-starvation diet to be followed...as is the case with the fertility drug hCG. Yep, that's right, hCG is actually a fertility drug. In fact, hCG is actually present in the human body during pregnancy.
When I put medications into my body, I like to know a few things about them...two of the major concerns are efficacy and safety. The FDA exists to make sure these two issues (and more) are addressed. Medications that do not pass the 'test' are not given the FDA stamp of approval...hello hCG. I'm sure many of you have heard that hCG is FDA approved, and that is true...sort of. hCG has been approved by the FDA for years...as a fertility drug. The FDA has not approved the use of hCG for weight loss.
Human Chorionic Gonadotropin (hCG) was first suggested as a weight loss drug in 1954...so it is certainly not new. It's use was discontinued due to the inability to clearly establish it's effectiveness. To this day, no proof (other than anecdotal claims) exists to warrant the resurgence of its use. Those who do not stand to profit from the use of the drug, claim that those who do stand to profit from its use, are, in a sense, exploiting the vulnerability and desperation of their clients.
There have been a number of well structured, double-blind, randomized clinical studies performed on human subjects, to establish the efficacy of hCG use for weight loss. In the majority of these trials, weight loss was identical between the control group (those who received a placebo) and the treatment group (those who received hCG). Those of you who have either used the drug, or know someone who has, are saying to yourselves "That can't be right, I've lost weight on the stuff (or know someone who has)." I'd like to introduce to you, the 'power of suggestion' or the 'placebo effect'.
Many people don't believe in the placebo-effect...a condition where an individual is led to believe that what they are taking should result in a specific outcome. The power of belief is amazing, and as such, these individuals can display the anticipated (and often desired) outcome without taking the medication, supplement, etc. Amazing! Believe me...it is real. So real in fact, that any sound, clinical trial includes the use of a placebo, given to the control group. I know, I know, you still don't believe me do you? Do you believe in the power of positive thinking? Most people do. If so, then you should believe in the placebo effect because it is based on the same concept...the mind's incredible power.
Now if you are like me, you are saying to yourself "Placebo or medication...what does it matter if both groups lost weight?" "Apparently it works, right?" True, it works...but at what cost? Your health.
The use of hCG is combined with a semi-starvation diet of 500 kcal per day. Those who have been following my blog should know that this is not a sound nutritional practice. The drug is administered for no more than forty days, and during this time, it is believed that hCG somehow makes the body utilize stored fat at a far greater rate than normal. The key words in that sentence are believed and somehow.
Let's take a look at some basic nutritional and physiological concepts. As I have clearly stated in previous posts, the easiest and most readily available source of fuel within the body is muscle glycogen. When a semi-starvation diet is employed, the body will first utilize the most readily available source of energy...glycogen. Once glycogen stores have been depleted, fat stores will be raided, as the body enters a state of self-preservation. This is only after glycogen has been depleted. The depletion of glycogen stores equates to the degradation of muscle tissue...not good. Although not proven, the mechanism of action (of hCG) is purported to be the accelerated utilization of stored fat cells, yet in many of the trials, subcutaneous fat stores remained elevated, but body circumference measurements decreased. How is this possible you ask? Lean muscle tissue has been decreased. Again, not good.
Let's assume that it does work as suggested...and fat stores are being used at an accelerated rate. There are some other concerns that arise such as nutrient, vitamin, and mineral intake. It is well known that semi-starvation diets do not provide the required amounts of nutrients, vitamins, and minerals to sustain a healthy body. "What's that you say?..."just take vitamin and mineral supplements." Sure, you can do that, but the use of supplementation suggests one thing...inadequacy. That's why people take vitamin and mineral supplements...because our poor American diets of processed foods don't provide us with our minimum requirements. So why would you follow a 'diet' that forces you to use supplements to make it healthier?
Another possible side effect of semi-starvation diets is cardiac-related problems. If you are a person who has had any cardiac problems in the past...this diet is not for you! Semi-starvation diets have been show to significantly reduce nitrogen stores within the body, due to low protein intake. Nitrogen is responsible for the development and maintenance of muscle tissue from amino acids...the building blocks of protein. Unfortunately, this does not just affect skeletal muscle...it also effects cardiac muscle! Compromised cardiac muscle ultimately leads to compromised cardiac function...does this sound like a healthy diet to you?
The problem is that most doctors who prescribe this medication don't tell you about any of this. They either don't want to run the risk of losing the money, or they simply don't know. Now don't get me wrong, I am not trying to bash physicians (my sister was a physician), but they truly have very little experience and education in the field of nutrition. I am certainly not a nutritionist, but I have much more education in nutrition than the typical doctor...amazing huh?
I could go on and on about other reasons why I don't recommend this weight loss protocol, such as the fact that is clearly not sustainable (hence, the 40-day max duration), nor does it help to develop sustainable eating habits...but I would just be regurgitating stuff that I have covered before. I hope this wordy answer to a follower's question provides some insight to allow those considering the use of hCG, to make an informed decision.
Sorry for the length...the next one will be much shorter!
I promised to answer a question regarding my thoughts about using the drug hCG to 'jumpstart' weight loss. Those of you who know me well, know that I am not a big fan of supplementation. It's true, there are some supplements that I use on occasion, but I choose them wisely, and use them sparingly. I do not use any form of supplementation that requires a semi-starvation diet to be followed...as is the case with the fertility drug hCG. Yep, that's right, hCG is actually a fertility drug. In fact, hCG is actually present in the human body during pregnancy.
When I put medications into my body, I like to know a few things about them...two of the major concerns are efficacy and safety. The FDA exists to make sure these two issues (and more) are addressed. Medications that do not pass the 'test' are not given the FDA stamp of approval...hello hCG. I'm sure many of you have heard that hCG is FDA approved, and that is true...sort of. hCG has been approved by the FDA for years...as a fertility drug. The FDA has not approved the use of hCG for weight loss.
Human Chorionic Gonadotropin (hCG) was first suggested as a weight loss drug in 1954...so it is certainly not new. It's use was discontinued due to the inability to clearly establish it's effectiveness. To this day, no proof (other than anecdotal claims) exists to warrant the resurgence of its use. Those who do not stand to profit from the use of the drug, claim that those who do stand to profit from its use, are, in a sense, exploiting the vulnerability and desperation of their clients.
There have been a number of well structured, double-blind, randomized clinical studies performed on human subjects, to establish the efficacy of hCG use for weight loss. In the majority of these trials, weight loss was identical between the control group (those who received a placebo) and the treatment group (those who received hCG). Those of you who have either used the drug, or know someone who has, are saying to yourselves "That can't be right, I've lost weight on the stuff (or know someone who has)." I'd like to introduce to you, the 'power of suggestion' or the 'placebo effect'.
Many people don't believe in the placebo-effect...a condition where an individual is led to believe that what they are taking should result in a specific outcome. The power of belief is amazing, and as such, these individuals can display the anticipated (and often desired) outcome without taking the medication, supplement, etc. Amazing! Believe me...it is real. So real in fact, that any sound, clinical trial includes the use of a placebo, given to the control group. I know, I know, you still don't believe me do you? Do you believe in the power of positive thinking? Most people do. If so, then you should believe in the placebo effect because it is based on the same concept...the mind's incredible power.
Now if you are like me, you are saying to yourself "Placebo or medication...what does it matter if both groups lost weight?" "Apparently it works, right?" True, it works...but at what cost? Your health.
The use of hCG is combined with a semi-starvation diet of 500 kcal per day. Those who have been following my blog should know that this is not a sound nutritional practice. The drug is administered for no more than forty days, and during this time, it is believed that hCG somehow makes the body utilize stored fat at a far greater rate than normal. The key words in that sentence are believed and somehow.
Let's take a look at some basic nutritional and physiological concepts. As I have clearly stated in previous posts, the easiest and most readily available source of fuel within the body is muscle glycogen. When a semi-starvation diet is employed, the body will first utilize the most readily available source of energy...glycogen. Once glycogen stores have been depleted, fat stores will be raided, as the body enters a state of self-preservation. This is only after glycogen has been depleted. The depletion of glycogen stores equates to the degradation of muscle tissue...not good. Although not proven, the mechanism of action (of hCG) is purported to be the accelerated utilization of stored fat cells, yet in many of the trials, subcutaneous fat stores remained elevated, but body circumference measurements decreased. How is this possible you ask? Lean muscle tissue has been decreased. Again, not good.
Let's assume that it does work as suggested...and fat stores are being used at an accelerated rate. There are some other concerns that arise such as nutrient, vitamin, and mineral intake. It is well known that semi-starvation diets do not provide the required amounts of nutrients, vitamins, and minerals to sustain a healthy body. "What's that you say?..."just take vitamin and mineral supplements." Sure, you can do that, but the use of supplementation suggests one thing...inadequacy. That's why people take vitamin and mineral supplements...because our poor American diets of processed foods don't provide us with our minimum requirements. So why would you follow a 'diet' that forces you to use supplements to make it healthier?
Another possible side effect of semi-starvation diets is cardiac-related problems. If you are a person who has had any cardiac problems in the past...this diet is not for you! Semi-starvation diets have been show to significantly reduce nitrogen stores within the body, due to low protein intake. Nitrogen is responsible for the development and maintenance of muscle tissue from amino acids...the building blocks of protein. Unfortunately, this does not just affect skeletal muscle...it also effects cardiac muscle! Compromised cardiac muscle ultimately leads to compromised cardiac function...does this sound like a healthy diet to you?
The problem is that most doctors who prescribe this medication don't tell you about any of this. They either don't want to run the risk of losing the money, or they simply don't know. Now don't get me wrong, I am not trying to bash physicians (my sister was a physician), but they truly have very little experience and education in the field of nutrition. I am certainly not a nutritionist, but I have much more education in nutrition than the typical doctor...amazing huh?
I could go on and on about other reasons why I don't recommend this weight loss protocol, such as the fact that is clearly not sustainable (hence, the 40-day max duration), nor does it help to develop sustainable eating habits...but I would just be regurgitating stuff that I have covered before. I hope this wordy answer to a follower's question provides some insight to allow those considering the use of hCG, to make an informed decision.
Sorry for the length...the next one will be much shorter!
Tuesday, February 22, 2011
Day 22...Introducing ESD
My arm is getting better each day. Yesterday I was able to get in a little strength training session at work, on the TRX. Today...no increase in pain! That is a very good thing. I was informed by my physical therapist this morning however, that I need to stay off of my bike for one more week...not good. That means that I will miss my first training race on Saturday.
It is really getting difficult for me to adhere to his orders, due to how good I'm feeling. He assures me that, while it might feel fine during my ride, it will certainly set me back even further. Those of you who know me well, know that I am not wired that way, and that this is really difficult. I am growing very tired of performing every ride on a stationary trainer in my garage. Oh well, time to really suck it up, and get through this week, in hopes of starting to ride next week.
Yesterday was another early morning, squeezing in a garage-bound cycling session before heading to work. 5:00 am came quickly, and as the alarm clock sounded, I began battling with myself, trying to justify thoughts of sleeping a little longer, and riding a little shorter! The better man won, so I slid on those sexy little spandex tights (to keep warm of course!), made my way through the darkness into the garage, strapped on my heart rate monitor, and started pedaling. The human body is simply amazing! Even with the education that I have, I am still amazed at how beautifully our bodies are designed, and how quickly they respond to exercise. That morning, I truly did not want to be riding a bike...going nowhere...in my cold, lonely garage. Only moments after I began spinning the pedals however, I there was nowhere else I would rather be...sorry Donna, that didn't come out right! You all know what I mean though...right? I quickly got into that flow that used to take thirty minutes or more...in just a couple of revolutions of the pedals. Yesterday being Monday, my training was short, and relatively low intensity. A few sets of spin-ups to work on my spinning technique and improve my neuro-muscular efficiency, then some single-leg spinning drills, and voila...done!
Today I would like to answer a question that was posted in response to my last blog entry. The question refers to the amount of time one should spend in specific heart rate ranges, within interval training, and if a heart rate monitor would be useful for this process.
The first part of the question is harder to answer than the second...BTW, the answer to the second part is yes! While not absolutely necessary, a heart rate monitor makes it much easier to perform good quality interval training. Alright, back to the first part of the question. The duration of time necessary to reap the benefits of EPOC is somewhat hard to pinpoint within this blog, but I will make some suggestions based on my knowledge and that (mostly) of others who specialize in cardio-respiratory fitness training.
Interval intensity is based on a percentage of a pre-determined heart rate value. The most accurate of which, is your heart rate when you reach your lactate threshold (the point at which the body is unable to keep up with the production of lactic acid, through expiration). It is at this point that your body enters a state known as anaerobic. Anaerobic means that your body is no longer generating ATP (muscle fuel) via oxidation (use of oxygen). At this point 100% of your activity is being fueled from glycogen stores within your muscles and liver...fat is simply sitting back and relaxing, watching someone else do the work! Activity within this zone cannot be sustained for very long...usually somewhere between 10 and 60 seconds...therefore, intervals should last about the same duration.
There are different ways to determine one's lactate threshold (LT)...some of them accurate, and some are approximations. I determined my LT by using a metabolic testing device, so it is very accurate. Once determined, intervals are established as 'percent-ranges' of one's LT (hear rate at lactate threshold). Unfortunately though, not everyone has access to metabolic testing equipment. It is for this reason people use the infamous formula of: 220 - age in years = max heart rate. I am not a fan of the '220 rule' and if you knew the true story behind the development of this non-scientific formula, you wouldn't like it either. The equation is certainly not accurate for everyone, but for most people it can be used as a general tool to begin your training. Using this formula, my max heart rate would be 174 beats per minute (BPM). To determine my heart rate training zones I would multiply this value by a set of percentage values. For example, a very basic interval training program can be developed with three zones. There are others out there that include four training zones, and even one (the Friel system) that uses five primary zones and two secondary zones. To begin interval training however, three zones will provide you with a great interval session. It is your choice whether or not you want to progress into the more advanced (and sometimes confusing) systems.
The three zones are as follows:
Zone 1 (recovery) 65% MHR
Zone 2 (anaerobic threshold) 85% MHR
Zone 3 (peak, or lactate training) 90% MHR
In the advanced systems, 'peak' or 'lactate' training may require intensity levels of 95-105% of one's MHR or lactate threshold.
The values below are based on my MHR, determined using the '220 rule'...
Zone 1 = 113 bpm
Zone 2 = 147 bpm
Zone 3 = 156 bpm
Below you will see three separate workouts, which collectively, make up an interval training plan. The concept is simple...workout #1 is a recovery workout (long slow distance training), #2 is a medium intensity workout, and #3 is a high intensity, or 'peak' workout.
Day 1: Zone 1, 30-60 minutes
Day 2: 10-min Zone 1, 30-sec Zone 2, 10-min Zone 1, 30-sec Zone 2, 10-min Zone 1 (may repeat workout x1)
Day 3: 5-minute warmup Zone 1, 4-min Zone 2 (ramping every 30-sec until reaching target heart rate in the last 30-sec stage), 30-sec Zone 3, 1-min Zone 2, 30-sec Zone 3, 5-min Zone 1 (may repeat workout x 1)
As you can see, days 2 & 3 are relatively short compared to normal 'cardio' training...but believe me, they are much more effective, and will kick your butt! This type of work is often referred to as ESD (energy system development) training, as it serves to improve the function of all three primary energy systems that power the human body.
It is really getting difficult for me to adhere to his orders, due to how good I'm feeling. He assures me that, while it might feel fine during my ride, it will certainly set me back even further. Those of you who know me well, know that I am not wired that way, and that this is really difficult. I am growing very tired of performing every ride on a stationary trainer in my garage. Oh well, time to really suck it up, and get through this week, in hopes of starting to ride next week.
Yesterday was another early morning, squeezing in a garage-bound cycling session before heading to work. 5:00 am came quickly, and as the alarm clock sounded, I began battling with myself, trying to justify thoughts of sleeping a little longer, and riding a little shorter! The better man won, so I slid on those sexy little spandex tights (to keep warm of course!), made my way through the darkness into the garage, strapped on my heart rate monitor, and started pedaling. The human body is simply amazing! Even with the education that I have, I am still amazed at how beautifully our bodies are designed, and how quickly they respond to exercise. That morning, I truly did not want to be riding a bike...going nowhere...in my cold, lonely garage. Only moments after I began spinning the pedals however, I there was nowhere else I would rather be...sorry Donna, that didn't come out right! You all know what I mean though...right? I quickly got into that flow that used to take thirty minutes or more...in just a couple of revolutions of the pedals. Yesterday being Monday, my training was short, and relatively low intensity. A few sets of spin-ups to work on my spinning technique and improve my neuro-muscular efficiency, then some single-leg spinning drills, and voila...done!
Today I would like to answer a question that was posted in response to my last blog entry. The question refers to the amount of time one should spend in specific heart rate ranges, within interval training, and if a heart rate monitor would be useful for this process.
The first part of the question is harder to answer than the second...BTW, the answer to the second part is yes! While not absolutely necessary, a heart rate monitor makes it much easier to perform good quality interval training. Alright, back to the first part of the question. The duration of time necessary to reap the benefits of EPOC is somewhat hard to pinpoint within this blog, but I will make some suggestions based on my knowledge and that (mostly) of others who specialize in cardio-respiratory fitness training.
Interval intensity is based on a percentage of a pre-determined heart rate value. The most accurate of which, is your heart rate when you reach your lactate threshold (the point at which the body is unable to keep up with the production of lactic acid, through expiration). It is at this point that your body enters a state known as anaerobic. Anaerobic means that your body is no longer generating ATP (muscle fuel) via oxidation (use of oxygen). At this point 100% of your activity is being fueled from glycogen stores within your muscles and liver...fat is simply sitting back and relaxing, watching someone else do the work! Activity within this zone cannot be sustained for very long...usually somewhere between 10 and 60 seconds...therefore, intervals should last about the same duration.
There are different ways to determine one's lactate threshold (LT)...some of them accurate, and some are approximations. I determined my LT by using a metabolic testing device, so it is very accurate. Once determined, intervals are established as 'percent-ranges' of one's LT (hear rate at lactate threshold). Unfortunately though, not everyone has access to metabolic testing equipment. It is for this reason people use the infamous formula of: 220 - age in years = max heart rate. I am not a fan of the '220 rule' and if you knew the true story behind the development of this non-scientific formula, you wouldn't like it either. The equation is certainly not accurate for everyone, but for most people it can be used as a general tool to begin your training. Using this formula, my max heart rate would be 174 beats per minute (BPM). To determine my heart rate training zones I would multiply this value by a set of percentage values. For example, a very basic interval training program can be developed with three zones. There are others out there that include four training zones, and even one (the Friel system) that uses five primary zones and two secondary zones. To begin interval training however, three zones will provide you with a great interval session. It is your choice whether or not you want to progress into the more advanced (and sometimes confusing) systems.
The three zones are as follows:
Zone 1 (recovery) 65% MHR
Zone 2 (anaerobic threshold) 85% MHR
Zone 3 (peak, or lactate training) 90% MHR
In the advanced systems, 'peak' or 'lactate' training may require intensity levels of 95-105% of one's MHR or lactate threshold.
The values below are based on my MHR, determined using the '220 rule'...
Zone 1 = 113 bpm
Zone 2 = 147 bpm
Zone 3 = 156 bpm
Below you will see three separate workouts, which collectively, make up an interval training plan. The concept is simple...workout #1 is a recovery workout (long slow distance training), #2 is a medium intensity workout, and #3 is a high intensity, or 'peak' workout.
Day 1: Zone 1, 30-60 minutes
Day 2: 10-min Zone 1, 30-sec Zone 2, 10-min Zone 1, 30-sec Zone 2, 10-min Zone 1 (may repeat workout x1)
Day 3: 5-minute warmup Zone 1, 4-min Zone 2 (ramping every 30-sec until reaching target heart rate in the last 30-sec stage), 30-sec Zone 3, 1-min Zone 2, 30-sec Zone 3, 5-min Zone 1 (may repeat workout x 1)
As you can see, days 2 & 3 are relatively short compared to normal 'cardio' training...but believe me, they are much more effective, and will kick your butt! This type of work is often referred to as ESD (energy system development) training, as it serves to improve the function of all three primary energy systems that power the human body.
Sunday, February 20, 2011
Day 20...Recovery and Regeneration Day...aah
Today is Sunday, which means no workout...just some active recovery and regeneration exercises to help my body recover from the week's workouts, and be ready for tomorrow...day 21! Later this evening, I will do a little self myofascial release with a foam roll, and some stretching. My quads/hip flexors are a little tight from yesterday's bike work, and I need to do a little work on my left IT Band before it becomes a problem.
Yesterday was my cheat day, so I took the liberty to enjoy some tasty food and wine at dinner...I even had some dessert! Seasons-52 is the name of the restaurant, and their claim to fame is that no item on their menu exceeds 450 kcal...even the desserts! The concept is great, and apparently it is catching on as the place was packed!
Yesterday I took some time to answer a common question regarding weight loss (or the lack thereof) and regular exercise. I mentioned a term known as EPOC (excess post exercise oxygen consumption) which refers to the body's demand for oxygen following a workout. Without getting to scientific, EPOC (this is very simplified) refers to the amount of fatty acid oxidation (burning fat in the presence of oxygen) and the duration of time this occurs, following your workout. Steady-state exercise is typically performed at relatively low intensity. Upon completion of the workout, the body quickly returns to its normal resting metabolic rate, which means that the accelerated caloric expenditure encountered during the exercise session quickly ends. High intensity exercise however, has been shown to cause the body's metabolic rate to stay elevated for a few hours following the end of the exercise session, thereby burning calories at an accelerated rate even after the exercise session has ended.
It is important to note that during exercise, very little fat is being used for energy. I know what you are thinking...we've all heard it before...low intensity exercise is considered the 'fat burning zone'. Believe me, its really just a myth! Glycogen is the preferred fuel of choice during exercise...not fat. That doesn't mean that there isn't any fat being utilized...just very little. "But I see the little charts on the treadmills and steppers at the gym that say that I should only work at 65-70% of my target hear rate if I want to burn fat"...I know that's what you are saying to yourself right now...huh? Here's the deal...we as consumers have been lied to in order to boost sales of 'cardio' machines...can you believe it? It's not so much a lie as it is a stretch of the truth, but that doesn't make it better does it?
The truth is that body is an amazing, efficient machine that will take the path of least resistance to provide itself with energy. Those of you who have ever taken anatomy-physiology, or biology, already know this to be true, but you have been brainwashed into thinking differently. Do you remember the Kreb's Cycle? This amazing God engineered process, is responsible for converting glycogen to ATP (fuel). The process for converting fat to usable energy is far more involved, thus making fat 'second string' to glycogen for energy production. The other thing to remember is that fat cannot be used for energy without the presence of oxygen...thus the scientific term fatty acid oxidation, which refers to the utilization of stored fat for fuel. High intensity exercise (should) be performed above the anaerobic threshold...the point at which oxygen is no longer used to generate ATP. This is typically the point at which you can no longer hold a conversation while exercising. It is at this time, that glycogen accounts for nearly all of the energy created to sustain activity, which means that fat is sent to the bench, while glycogen becomes the star player in the game of energy production.
This is where the little charts stretch the truth. Remember, I stated that fat does play a role in energy production (a small one) during low-moderate intensity exercise. The charts embellish this concept, making it seem as though working at low intensity levels is the most efficient way to burn fat, when in fact, (all things being equal) it would take 3 or 4 times as long to burn fat at this intensity level, as it would if you performed high intensity interval training...all thanks to the wonders of EPOC!
I know I said I would address the HCG question today, but I am still gathering information so that I can provide an informed answer...so hold on a few more days while I sift through a few more research articles.
As always...thanks for reading!
Yesterday was my cheat day, so I took the liberty to enjoy some tasty food and wine at dinner...I even had some dessert! Seasons-52 is the name of the restaurant, and their claim to fame is that no item on their menu exceeds 450 kcal...even the desserts! The concept is great, and apparently it is catching on as the place was packed!
Yesterday I took some time to answer a common question regarding weight loss (or the lack thereof) and regular exercise. I mentioned a term known as EPOC (excess post exercise oxygen consumption) which refers to the body's demand for oxygen following a workout. Without getting to scientific, EPOC (this is very simplified) refers to the amount of fatty acid oxidation (burning fat in the presence of oxygen) and the duration of time this occurs, following your workout. Steady-state exercise is typically performed at relatively low intensity. Upon completion of the workout, the body quickly returns to its normal resting metabolic rate, which means that the accelerated caloric expenditure encountered during the exercise session quickly ends. High intensity exercise however, has been shown to cause the body's metabolic rate to stay elevated for a few hours following the end of the exercise session, thereby burning calories at an accelerated rate even after the exercise session has ended.
It is important to note that during exercise, very little fat is being used for energy. I know what you are thinking...we've all heard it before...low intensity exercise is considered the 'fat burning zone'. Believe me, its really just a myth! Glycogen is the preferred fuel of choice during exercise...not fat. That doesn't mean that there isn't any fat being utilized...just very little. "But I see the little charts on the treadmills and steppers at the gym that say that I should only work at 65-70% of my target hear rate if I want to burn fat"...I know that's what you are saying to yourself right now...huh? Here's the deal...we as consumers have been lied to in order to boost sales of 'cardio' machines...can you believe it? It's not so much a lie as it is a stretch of the truth, but that doesn't make it better does it?
The truth is that body is an amazing, efficient machine that will take the path of least resistance to provide itself with energy. Those of you who have ever taken anatomy-physiology, or biology, already know this to be true, but you have been brainwashed into thinking differently. Do you remember the Kreb's Cycle? This amazing God engineered process, is responsible for converting glycogen to ATP (fuel). The process for converting fat to usable energy is far more involved, thus making fat 'second string' to glycogen for energy production. The other thing to remember is that fat cannot be used for energy without the presence of oxygen...thus the scientific term fatty acid oxidation, which refers to the utilization of stored fat for fuel. High intensity exercise (should) be performed above the anaerobic threshold...the point at which oxygen is no longer used to generate ATP. This is typically the point at which you can no longer hold a conversation while exercising. It is at this time, that glycogen accounts for nearly all of the energy created to sustain activity, which means that fat is sent to the bench, while glycogen becomes the star player in the game of energy production.
This is where the little charts stretch the truth. Remember, I stated that fat does play a role in energy production (a small one) during low-moderate intensity exercise. The charts embellish this concept, making it seem as though working at low intensity levels is the most efficient way to burn fat, when in fact, (all things being equal) it would take 3 or 4 times as long to burn fat at this intensity level, as it would if you performed high intensity interval training...all thanks to the wonders of EPOC!
I know I said I would address the HCG question today, but I am still gathering information so that I can provide an informed answer...so hold on a few more days while I sift through a few more research articles.
As always...thanks for reading!
Saturday, February 19, 2011
Day 19...A Little Q&A
A busy day at the fire station yesterday, left me little time to sit down and blog...I did however, manage to get in a short but sweet strength session, followed later by an introduction to Yoga. I have been wanting to take some yoga classes for some time now, so it was nice to get a little exposure to it. I think I like it. Today I had a great indoor training session on the bike. One hour, fifteen minutes of moderate to difficult intervals, resulted in roughly a 1300 kcal expenditure...that's about 17 kcal per minute!
I thought I would take this opportunity to answer some questions that were posted in response to some of my blog posts.
The first question is really a good one...one that I get asked on a regular basis.
Q: "John tell us how you get to the point like me of running 13 miles at one setting but you still weigh exactly the same 178lbs???"
A: The answer is really two-fold, but possibly the biggest factor is the type of workout being performed. The body is an amazing machine, capable of adapting to almost anything we throw at it...climate, work load, nutritional intake, etc. It is because of this innate ability to adapt, that questions such as this one are asked. A number of basic exercise principles exist, one being the SAID Principle. SAID is an acronym for Specific Adaptations to Imposed Demands. Very simply, it means that variances in exercise will produce equivalent variances in adaptation. Many long distance runners train for long distance running by running long distances...makes sense right? These same runners most often run at the same pace or intensity level each and every time they lace up their running shoes. This is an example of steady state training, also commonly referred to as long-slow-distance training. When the body is exposed to the same thing time and time again, at the same intensity level, it soon adapts to the 'imposed demand' and ultimately requires less and less energy (to a point) to execute the task. Less energy demand equates to less energy expenditure, and can result in the inability to lose weight through this form of exercise.
The key to fat loss (from an exercise perspective) is interval training. By employing intervals of high intensity work into a training program, the body must respond by utilizing different energy systems, ultimately forcing itself to use greater amounts of energy from both glycogen and fat stores. High intensity exercise also creates 'after burn' or EPOC...excess post exercise oxygen consumption. I'll talk more about EPOC in another post.
The second part of this answer is something that I have covered in great detail throughout my previous posts...nutrition. It is necessary to create a caloric deficit. It is also necessary to immediately (within 30-minutes post exercise) to replace glycogen stores following a workout in order to prevent muscle breakdown. Both carbohydrates and protein should be consumed right after a training session. The carbs help to replenish muscle glycogen levels, while the protein provides the necessary amino acids to facilitate the repair and regeneration of damaged muscle tissue (a normal process occurring during strenuous exercise).
The next question referred to the latest weight loss craze...hCG. As I did not know much about this 'new' weight loss drug, I needed to do some research (and I'm not talking about Wikipedia!) before I could speak to its reported effectiveness or lack thereof. BTW...those of you who want to do some research on things like supplements, specific forms of exercise, nutrition, etc., I commend you! However, if you are using sites like Wikipedia to find your information, you should know that the information on these types of sites is not peer reviewed. A wiki is simply a collaboration tool that can be posted to by anyone! I would encourage you to use googlescholar.com to perform your research...but beware...your search will return peer reviewed studies performed by scholarly people. My point? They can be boring and very hard to read. A decent understanding of research principles can help greatly when trying to determine the validity of the study, and what the outcome truly represents.
I will discuss the hCG question tommorrow.
Thanks for reading!
I thought I would take this opportunity to answer some questions that were posted in response to some of my blog posts.
The first question is really a good one...one that I get asked on a regular basis.
Q: "John tell us how you get to the point like me of running 13 miles at one setting but you still weigh exactly the same 178lbs???"
A: The answer is really two-fold, but possibly the biggest factor is the type of workout being performed. The body is an amazing machine, capable of adapting to almost anything we throw at it...climate, work load, nutritional intake, etc. It is because of this innate ability to adapt, that questions such as this one are asked. A number of basic exercise principles exist, one being the SAID Principle. SAID is an acronym for Specific Adaptations to Imposed Demands. Very simply, it means that variances in exercise will produce equivalent variances in adaptation. Many long distance runners train for long distance running by running long distances...makes sense right? These same runners most often run at the same pace or intensity level each and every time they lace up their running shoes. This is an example of steady state training, also commonly referred to as long-slow-distance training. When the body is exposed to the same thing time and time again, at the same intensity level, it soon adapts to the 'imposed demand' and ultimately requires less and less energy (to a point) to execute the task. Less energy demand equates to less energy expenditure, and can result in the inability to lose weight through this form of exercise.
The key to fat loss (from an exercise perspective) is interval training. By employing intervals of high intensity work into a training program, the body must respond by utilizing different energy systems, ultimately forcing itself to use greater amounts of energy from both glycogen and fat stores. High intensity exercise also creates 'after burn' or EPOC...excess post exercise oxygen consumption. I'll talk more about EPOC in another post.
The second part of this answer is something that I have covered in great detail throughout my previous posts...nutrition. It is necessary to create a caloric deficit. It is also necessary to immediately (within 30-minutes post exercise) to replace glycogen stores following a workout in order to prevent muscle breakdown. Both carbohydrates and protein should be consumed right after a training session. The carbs help to replenish muscle glycogen levels, while the protein provides the necessary amino acids to facilitate the repair and regeneration of damaged muscle tissue (a normal process occurring during strenuous exercise).
The next question referred to the latest weight loss craze...hCG. As I did not know much about this 'new' weight loss drug, I needed to do some research (and I'm not talking about Wikipedia!) before I could speak to its reported effectiveness or lack thereof. BTW...those of you who want to do some research on things like supplements, specific forms of exercise, nutrition, etc., I commend you! However, if you are using sites like Wikipedia to find your information, you should know that the information on these types of sites is not peer reviewed. A wiki is simply a collaboration tool that can be posted to by anyone! I would encourage you to use googlescholar.com to perform your research...but beware...your search will return peer reviewed studies performed by scholarly people. My point? They can be boring and very hard to read. A decent understanding of research principles can help greatly when trying to determine the validity of the study, and what the outcome truly represents.
I will discuss the hCG question tommorrow.
Thanks for reading!
Thursday, February 17, 2011
Day 17...Part Deux!
I'm feeling so good that I decided to write a double today, to make up for the days the I didn't write! Actually, just a short little update on the state of things.
Had a great workout on the indoor trainer today! Sat on my bike in front of my laptop (which was precariously perched upon my Powerblock dumbell rack) and followed along with a Carmichael Training Systems mountain bike training DVD. Forty-five minutes and 950 kcal later, I slithered off of the bike, dripping with sweat, my skin glistening in the...oops sorry, I got a little carried away there! Anyway...it was a great training session, but I am really looking forward to getting back in the saddle for a 'real' ride!
Well, that's all...I just wanted to share that with you. I have attached a picture of my rudimentary training set up...notice the interesting 'road-wheel' setup I had to construct to get my 29er mountain bike to fit on the trainer.
Until next time.
Had a great workout on the indoor trainer today! Sat on my bike in front of my laptop (which was precariously perched upon my Powerblock dumbell rack) and followed along with a Carmichael Training Systems mountain bike training DVD. Forty-five minutes and 950 kcal later, I slithered off of the bike, dripping with sweat, my skin glistening in the...oops sorry, I got a little carried away there! Anyway...it was a great training session, but I am really looking forward to getting back in the saddle for a 'real' ride!
Well, that's all...I just wanted to share that with you. I have attached a picture of my rudimentary training set up...notice the interesting 'road-wheel' setup I had to construct to get my 29er mountain bike to fit on the trainer.
Day 17...Those Pesky Hiccups!
I took a couple days off from blogging...trying to give the extensor muscles in my forearm (the ones that are causing the pain in my elbow) some much needed rest. Its amazing that something, seemingly so benign, could be so detrimental...yes I'm talking about typing.
Physical therapy was very good yesterday. The muscles in my forearm were described as feeling like hard ropes just days ago, but yesterday they were much softer. Now that I see that in writing, it doesn't sound so good! I prefer to think of my muscles as 'ropy' and 'sinewy'...not soft! Oh well, the good news is that my elbow is healing, and I was actually progressed from soft-tissue work (grueling deep massage) to light exercise...can I get an amen!
All is not positive however...
Things got a little busy yesterday, and I was not able to get my workout in. I know, I know...what was I thinking anyway!? Well...I did actually begin my workout...I just didn't finish it. That's got to count for something right? No? Ok, I'll do better today.
Setbacks...that's what I'm blogging on today. We all have them. In fact, I had one in my first couple of days, remember? We can deal with them in one of two ways...positively or negatively. It is important to remember that our success (and failures) are most often created by our thought processes. If I think I am going to be successful I most likely will be. On the other hand...well, you know where I'm leading right? I understand that one day is not going to make or break my goals. If I was a competitive bodybuilder a single day may make the difference, but as my photos have revealed, I am clearly not a bodybuilder, so I'm ok. The point here is that too often, successful programs are derailed simply because the individual messed up one or two days.
You have seen me use the term hiccup in previous posts, and it is because I truly feel that these single-day, or couple-day mess ups are relatively inconsequential to the overall plan...much like a hiccup. A hiccup occurs when the diaphragm contracts abruptly. This abrupt rush of air into the lungs causes the vocal cords to close quickly, resulting in a 'hic' sound. The body quickly recovers from these little bouts, and never looks back...which it was we need to do...just keep moving forward. If we derail, we move backward. So I am choosing to drink a little cold water, hold my breath for 10 seconds, get over my case of hiccups, and keep moving forward!
Today is Thursday, and that means weigh-in. I stepped on the scale this morning, right after I climbed out of bed...189. Not as good as I would like, but still on track. Remember...1-2 pounds per week is considered healthy, sustainable fat loss.
Thanks for reading!
Physical therapy was very good yesterday. The muscles in my forearm were described as feeling like hard ropes just days ago, but yesterday they were much softer. Now that I see that in writing, it doesn't sound so good! I prefer to think of my muscles as 'ropy' and 'sinewy'...not soft! Oh well, the good news is that my elbow is healing, and I was actually progressed from soft-tissue work (grueling deep massage) to light exercise...can I get an amen!
All is not positive however...
Things got a little busy yesterday, and I was not able to get my workout in. I know, I know...what was I thinking anyway!? Well...I did actually begin my workout...I just didn't finish it. That's got to count for something right? No? Ok, I'll do better today.
Setbacks...that's what I'm blogging on today. We all have them. In fact, I had one in my first couple of days, remember? We can deal with them in one of two ways...positively or negatively. It is important to remember that our success (and failures) are most often created by our thought processes. If I think I am going to be successful I most likely will be. On the other hand...well, you know where I'm leading right? I understand that one day is not going to make or break my goals. If I was a competitive bodybuilder a single day may make the difference, but as my photos have revealed, I am clearly not a bodybuilder, so I'm ok. The point here is that too often, successful programs are derailed simply because the individual messed up one or two days.
You have seen me use the term hiccup in previous posts, and it is because I truly feel that these single-day, or couple-day mess ups are relatively inconsequential to the overall plan...much like a hiccup. A hiccup occurs when the diaphragm contracts abruptly. This abrupt rush of air into the lungs causes the vocal cords to close quickly, resulting in a 'hic' sound. The body quickly recovers from these little bouts, and never looks back...which it was we need to do...just keep moving forward. If we derail, we move backward. So I am choosing to drink a little cold water, hold my breath for 10 seconds, get over my case of hiccups, and keep moving forward!
Today is Thursday, and that means weigh-in. I stepped on the scale this morning, right after I climbed out of bed...189. Not as good as I would like, but still on track. Remember...1-2 pounds per week is considered healthy, sustainable fat loss.
Thanks for reading!
Monday, February 14, 2011
Day 14...Happy Valentine's Day!
Today began with an early morning physical therapy session for my elbow. The last two days have been a little uncomfortable, as the Depomedrol injection really 'set-in' and began to attack the inflammation in and around the joint capsule of my elbow. Yesterday, I didn't even feel like trying to type one-handed again, so I simply chose not to post to my blog.
Today however, I am happy to say, I am beginning to feel better. Therapy was not as brutal as usual...the deep tissue scraping was still uncomfortable, but the pain level had dropped from a 9 out of 10, to a 7 or 8. Now that's progress!
Today's workout was relatively light...only a 30-minute spin session on the indoor trainer. As easy as that may sound, today's workout focused on 'cleaning up' my spin technique, getting rid of 'dead spots' within each revolution of the pedals. Quite often, these dead spots are caused by differences between the right and left leg. To help eliminate these right/left deficiencies, single-leg pedaling intervals are performed, followed by normal spinning with both feet, followed again by single-leg work. The intensity is kept relatively low, but I have to tell you I was quite surprised how demanding it is to perform smooth spinning revolutions with a single leg...and it lights up the hip-flexors too!
I hope everyone had a great Valentines Day...I know I did!
Today however, I am happy to say, I am beginning to feel better. Therapy was not as brutal as usual...the deep tissue scraping was still uncomfortable, but the pain level had dropped from a 9 out of 10, to a 7 or 8. Now that's progress!
Today's workout was relatively light...only a 30-minute spin session on the indoor trainer. As easy as that may sound, today's workout focused on 'cleaning up' my spin technique, getting rid of 'dead spots' within each revolution of the pedals. Quite often, these dead spots are caused by differences between the right and left leg. To help eliminate these right/left deficiencies, single-leg pedaling intervals are performed, followed by normal spinning with both feet, followed again by single-leg work. The intensity is kept relatively low, but I have to tell you I was quite surprised how demanding it is to perform smooth spinning revolutions with a single leg...and it lights up the hip-flexors too!
I hope everyone had a great Valentines Day...I know I did!
Saturday, February 12, 2011
Day 12...The 80-20 Rule
The 80-20 Rule...it's used in a variety of contexts. The most well known however, may be the Pareto Principle, which states that 20% of the people possess 80% of the wealth. Well, that's not what this 80-20 rule is about! This one is about eating for sustainability.
In the realm of nutrition and healthy eating, one can also find a variety of complicated 80-20 rules which cover things such as food quality, acid-base balance, blah, blah, blah...but the one that I will be speaking of here is very simple. It simply refers to the practice of eating with one's health in mind 80% of the time, and eating more for pleasure the remaining 20% of the time. There are those who take the liberty however, to turn the 20% opportunity into feeding or drinking frenzies, effectively destroying the benefits of eating for sustainability.
You see, whether we like to admit it or not, the majority of us love junk food! I'm not necessarily talking about fast food, although this is what our culture typically thinks of as junk food. I'm referring to things like cakes, pies, ice cream...you see where I am going, right? Foods with little or no nutritional value...empty calories.
I've talked about the dangers of eliminating these things from our diets all together, and how (for the most part) it is not sustainable. The 80-20 rule serves to reduce the chances of cravings, and the resulting binges, to occur. Is it magic? Does it guarantee success? Nope. We actually have to practice self control...just as with any diet. In my opinion however, far less self control is required to practice this rule than that which is required to stick to many of today's fad diets, here's why...
Most diets require the dieter to make significant changes in their normal dietary intake. These changes often come in the form of elimination. We've talked about the issues with that already, so I will put down the stick, and quit beating the horse...yes, I know it's dead. All too often diets require these new eating habits to take place every day! Diets that have a greater chance of providing successful results are those that allow the almighty cheat day. Everyone's heard of the cheat day, right? Hello 80-20 rule. One week consists of seven days...bear with me here! A single day is roughly 15% of the total week. While it is not exactly 80-20, it is very close. With the 80-20 rule, an individual can do what I do...pick a day, or even a day and a half, and ease up on the nutritional guidelines a little, and enjoy some things that aren't on the training table. Or...the individual can spread the 80-20 out over the entire week, eating 80% of daily meals from the training table fare, and 20% from somewhere else. A good example of this is dessert. Many people are used to eating dessert with every meal. So what's to say that a healthier dessert couldn't be consumed, that contained less empty calories than normal, but still serves to satisfy both sweet-tooth and caloric demands?
The final method, in which the 80-20 rule can be used, that I will share with you involves the feeling of satiety or fullness. Quite simply, when you feel about 80% full, stop eating, and perform an elbow extension exercise known as the push-away.
Thanks for reading!
"Before one can lead, one must first follow."
So please become a FOLLOWER!
In the realm of nutrition and healthy eating, one can also find a variety of complicated 80-20 rules which cover things such as food quality, acid-base balance, blah, blah, blah...but the one that I will be speaking of here is very simple. It simply refers to the practice of eating with one's health in mind 80% of the time, and eating more for pleasure the remaining 20% of the time. There are those who take the liberty however, to turn the 20% opportunity into feeding or drinking frenzies, effectively destroying the benefits of eating for sustainability.
You see, whether we like to admit it or not, the majority of us love junk food! I'm not necessarily talking about fast food, although this is what our culture typically thinks of as junk food. I'm referring to things like cakes, pies, ice cream...you see where I am going, right? Foods with little or no nutritional value...empty calories.
I've talked about the dangers of eliminating these things from our diets all together, and how (for the most part) it is not sustainable. The 80-20 rule serves to reduce the chances of cravings, and the resulting binges, to occur. Is it magic? Does it guarantee success? Nope. We actually have to practice self control...just as with any diet. In my opinion however, far less self control is required to practice this rule than that which is required to stick to many of today's fad diets, here's why...
Most diets require the dieter to make significant changes in their normal dietary intake. These changes often come in the form of elimination. We've talked about the issues with that already, so I will put down the stick, and quit beating the horse...yes, I know it's dead. All too often diets require these new eating habits to take place every day! Diets that have a greater chance of providing successful results are those that allow the almighty cheat day. Everyone's heard of the cheat day, right? Hello 80-20 rule. One week consists of seven days...bear with me here! A single day is roughly 15% of the total week. While it is not exactly 80-20, it is very close. With the 80-20 rule, an individual can do what I do...pick a day, or even a day and a half, and ease up on the nutritional guidelines a little, and enjoy some things that aren't on the training table. Or...the individual can spread the 80-20 out over the entire week, eating 80% of daily meals from the training table fare, and 20% from somewhere else. A good example of this is dessert. Many people are used to eating dessert with every meal. So what's to say that a healthier dessert couldn't be consumed, that contained less empty calories than normal, but still serves to satisfy both sweet-tooth and caloric demands?
The final method, in which the 80-20 rule can be used, that I will share with you involves the feeling of satiety or fullness. Quite simply, when you feel about 80% full, stop eating, and perform an elbow extension exercise known as the push-away.
Thanks for reading!
"Before one can lead, one must first follow."
So please become a FOLLOWER!
Friday, February 11, 2011
Day 11...getting old makes it difficult to be young!
Today was one of those days that young athletes and young weekend warriors rarely experience due to the fact that they are much more resilient than old guys like me. I have fond memories of waking up with a little ache or pain the morning after a hard workout, and bouncing back within 24 hours. Now...not so much!
Today I had an appointment with a great orthopedic surgeon, Dr. Brian Shafer of Arizona Bone and Joint Specialists...great doc! I have been receiving physical therapy, for about two weeks now, in an attempt to alleviate the severity of my lateral epicondylitis (elbow pain). After very little progress, I was advised to see an ortho for additional treatment options.
The pain has been so severe that I was concerned I might have suffered an avulsion fracture to the condyle (bump on the bone) where specific tendons attach. An avulsion fracture occurs when a tendon or ligament pulls a small piece of bone away from the attachment point. Fortunately, x-rays confirmed that no avulsion exists, and I simply have a severe case of tennis elbow.
What's the treatment you ask? As always, its a nice long needle shoved into the area of injury! Today I received a very uncomfortable injection of depomedrol, a strong cortico-steroid, to help alleviate the inflammation that is now surrounding the joint capsule. By alleviating the swelling, the healing process can improve, and I can get back on my mountain bike, and train at higher intensities, sooner.
Following the injection, my elbow swelled up pretty good, and became so stiff (apparently a normal side effect) that I was not able to perform my bike session, even on the indoor trainer. It hurt far too bad to try and support myself while on the bike...and I wanted to give it the opportunity to heal. I elected to go for a hike instead...and I really dont care for hiking! I went anyway, joined by Donna, and ended up burning up almost 600kcal...so all was not lost.
The bad thing however, is that Dr. Shafer suggested I try to do most everything left handed for a little while! So I am typing this post with one hand, doing my best to use more than one finger!
Here's the good news though...tonight is Friday night, which means I get to drink some wine...it's the 80-20 rule! What? I didnt mention the 80-20 rule? Ahhh...stay tuned!
Today I had an appointment with a great orthopedic surgeon, Dr. Brian Shafer of Arizona Bone and Joint Specialists...great doc! I have been receiving physical therapy, for about two weeks now, in an attempt to alleviate the severity of my lateral epicondylitis (elbow pain). After very little progress, I was advised to see an ortho for additional treatment options.
The pain has been so severe that I was concerned I might have suffered an avulsion fracture to the condyle (bump on the bone) where specific tendons attach. An avulsion fracture occurs when a tendon or ligament pulls a small piece of bone away from the attachment point. Fortunately, x-rays confirmed that no avulsion exists, and I simply have a severe case of tennis elbow.
What's the treatment you ask? As always, its a nice long needle shoved into the area of injury! Today I received a very uncomfortable injection of depomedrol, a strong cortico-steroid, to help alleviate the inflammation that is now surrounding the joint capsule. By alleviating the swelling, the healing process can improve, and I can get back on my mountain bike, and train at higher intensities, sooner.
Following the injection, my elbow swelled up pretty good, and became so stiff (apparently a normal side effect) that I was not able to perform my bike session, even on the indoor trainer. It hurt far too bad to try and support myself while on the bike...and I wanted to give it the opportunity to heal. I elected to go for a hike instead...and I really dont care for hiking! I went anyway, joined by Donna, and ended up burning up almost 600kcal...so all was not lost.
The bad thing however, is that Dr. Shafer suggested I try to do most everything left handed for a little while! So I am typing this post with one hand, doing my best to use more than one finger!
Here's the good news though...tonight is Friday night, which means I get to drink some wine...it's the 80-20 rule! What? I didnt mention the 80-20 rule? Ahhh...stay tuned!
Thursday, February 10, 2011
Day 10...Time to take a peek
I figured today was as good of a time as any to take a quick peek to see where I am...after all, I am three days into my second week, and my goal was to lose a pound a week...right? I needed to lose 12 pounds of fat to reach my initial goal of 14% body fat, and I gave myself 12 weeks to accomplish it. Now that is the kind of math I love! Easy huh?
It is widely accepted that healthy, sustainable weight loss is 1-2 pounds per week, as research has shown that greater amounts of weight loss are typically associated with decreased lean muscle mass...I also call it the factory, as you may remember from my previous posts. Just as with any factory, decreasing the rate of production will decrease the rate of output. In the muscle factory setting, decreasing the size of muscle fibers decreases the productivity level of the factory, which means the rate of fat oxidation (burn) is slowed, and the process is delayed or halted.
Have you ever heard the term skinny fat? What does that mean anyway? The term skinny fat refers to those people who appear to be thin, but still have a high percentage of body fat, both subcutaneous (what we see externally) and visceral (fat within the body). Often times people who have undergone crash diets appear thinner, but have actually lost very little body fat. I know what you're thinking..."If that is true, then where does the lost weight come from?" Body fluids and muscle tissue! Believe it or not, this often leads to an increase in total body fat percentage! "How is that possible?" you ask. Remember that the term body fat percentage refers to what percent of total body weight is actually fat. So...if I reduce my total body weight by reducing lean muscle mass and body fluids, but don't reduce my body fat by a significant level...then my new and improved? body fat percentage could be even higher than before. Does that make sense? Case in point...three years ago we implemented a 'biggest loser' weight loss campaign within the fire department. Members underwent circumference measurements, body fat testing, and were weighed. Participants would have 12-weeks to reduce their bodyfat levels, and winners would be determined based not on total body weight lost, but on total body fat lost.
Each member was counseled on the proper methods of healthy, sustainable body fat reduction, and sent on their way to a new and improved body. Throughout the competition, it was evident that one individual was determined to lose the most weight, regardless. This individual's body fat percentage was determined to be 26% at the initial weigh-in. At the close of the competition, the individual had lost 31 pounds! I remember him saying prior to weigh-in that he was "starving", and "dying of thirst". At 31 pounds of weight loss, one would think that he would win, right? WRONG! While he was 31 pounds lighter his body fat percentage only dropped by 1%! He was then classified as skinny fat! I also classified him as the biggest loser! I know, I know, but he was really quite a jerk about the whole thing! I mean, come on...all he had to do was follow the plan I gave him...I even provided him with sample meal plans for crying out loud! Anyway...
How many of you own a scale? I know at least one person who is reading this that doesn't...and she is probably smiling right now :) This individual, and many, many others, don't want to know their weight...they simply want to look better naked...and clothed! That is great, and I have no issues with that. However, for some (me for instance) regular weigh-ins are a necessity. Those who choose not to weigh typically don't have a strict time table for their weight loss...they simply want to look better sometime in the not too distant future. Additionally, these people don't usually fall into the category of obese either. If you are obese, or you are on a time-line to reach your goals, I believe regular weigh-ins are absolutely necessary. In my case, I need to know that my program is working. If I don't monitor it through regular weigh-ins, I am shooting blind, so to speak. So how often should one weigh in? Nutritionists, physicians, and other health/fitness pros recommend no more than twice per week. It is recommended to combine your weigh-in with some form of anthropometric testing such as circumference or body fat measurements, to monitor the healthfulness of your weight loss. I have decided to weigh myself every Thursday (just an arbitrary decision in case you are interested). I will also check my body fat to make sure all is well, and that I do not become the biggest loser!
So here are my stats, and I am happy to say that even though I have already had a few hiccups along the way, I am right on track to achieve my initial goal. A testimony to the power of exercise!
Total body weight - 190 pounds (4 lbs lost...might need to increase kcal...I'll wait another week to see).
Body Fat % - 17.1 (down from 18.8%)
Waist 34 3/4" ( down 1/4"...could simply be water weight...too soon to tell)
Hips 37 3/4" (no change)
Chest 43 1/2" (1/2" loss...could be water, fat, or just a bad measurement)
Shoulders 47 1/2" (down from 51"...probably not correct...but showing some progress when combined with the chest measurement)
So...there is some change, but as I noted above, it is too soon to tell if the changes are due to water weight loss, muscle loss, fat loss, or a combination. My guess is that it is a combination of all three! The good news is that I am on track at this point. I will need to monitor it close though, and make appropriate modifications to maintain the sustainability and healthiness of my plan.
Thanks to those of you who have become followers! Those of you who haven't...really? Just kidding! Well, sort of...come on, get on board! Thanks for reading!
Until next time!
It is widely accepted that healthy, sustainable weight loss is 1-2 pounds per week, as research has shown that greater amounts of weight loss are typically associated with decreased lean muscle mass...I also call it the factory, as you may remember from my previous posts. Just as with any factory, decreasing the rate of production will decrease the rate of output. In the muscle factory setting, decreasing the size of muscle fibers decreases the productivity level of the factory, which means the rate of fat oxidation (burn) is slowed, and the process is delayed or halted.
Have you ever heard the term skinny fat? What does that mean anyway? The term skinny fat refers to those people who appear to be thin, but still have a high percentage of body fat, both subcutaneous (what we see externally) and visceral (fat within the body). Often times people who have undergone crash diets appear thinner, but have actually lost very little body fat. I know what you're thinking..."If that is true, then where does the lost weight come from?" Body fluids and muscle tissue! Believe it or not, this often leads to an increase in total body fat percentage! "How is that possible?" you ask. Remember that the term body fat percentage refers to what percent of total body weight is actually fat. So...if I reduce my total body weight by reducing lean muscle mass and body fluids, but don't reduce my body fat by a significant level...then my new and improved? body fat percentage could be even higher than before. Does that make sense? Case in point...three years ago we implemented a 'biggest loser' weight loss campaign within the fire department. Members underwent circumference measurements, body fat testing, and were weighed. Participants would have 12-weeks to reduce their bodyfat levels, and winners would be determined based not on total body weight lost, but on total body fat lost.
Each member was counseled on the proper methods of healthy, sustainable body fat reduction, and sent on their way to a new and improved body. Throughout the competition, it was evident that one individual was determined to lose the most weight, regardless. This individual's body fat percentage was determined to be 26% at the initial weigh-in. At the close of the competition, the individual had lost 31 pounds! I remember him saying prior to weigh-in that he was "starving", and "dying of thirst". At 31 pounds of weight loss, one would think that he would win, right? WRONG! While he was 31 pounds lighter his body fat percentage only dropped by 1%! He was then classified as skinny fat! I also classified him as the biggest loser! I know, I know, but he was really quite a jerk about the whole thing! I mean, come on...all he had to do was follow the plan I gave him...I even provided him with sample meal plans for crying out loud! Anyway...
How many of you own a scale? I know at least one person who is reading this that doesn't...and she is probably smiling right now :) This individual, and many, many others, don't want to know their weight...they simply want to look better naked...and clothed! That is great, and I have no issues with that. However, for some (me for instance) regular weigh-ins are a necessity. Those who choose not to weigh typically don't have a strict time table for their weight loss...they simply want to look better sometime in the not too distant future. Additionally, these people don't usually fall into the category of obese either. If you are obese, or you are on a time-line to reach your goals, I believe regular weigh-ins are absolutely necessary. In my case, I need to know that my program is working. If I don't monitor it through regular weigh-ins, I am shooting blind, so to speak. So how often should one weigh in? Nutritionists, physicians, and other health/fitness pros recommend no more than twice per week. It is recommended to combine your weigh-in with some form of anthropometric testing such as circumference or body fat measurements, to monitor the healthfulness of your weight loss. I have decided to weigh myself every Thursday (just an arbitrary decision in case you are interested). I will also check my body fat to make sure all is well, and that I do not become the biggest loser!
So here are my stats, and I am happy to say that even though I have already had a few hiccups along the way, I am right on track to achieve my initial goal. A testimony to the power of exercise!
Total body weight - 190 pounds (4 lbs lost...might need to increase kcal...I'll wait another week to see).
Body Fat % - 17.1 (down from 18.8%)
Waist 34 3/4" ( down 1/4"...could simply be water weight...too soon to tell)
Hips 37 3/4" (no change)
Chest 43 1/2" (1/2" loss...could be water, fat, or just a bad measurement)
Shoulders 47 1/2" (down from 51"...probably not correct...but showing some progress when combined with the chest measurement)
So...there is some change, but as I noted above, it is too soon to tell if the changes are due to water weight loss, muscle loss, fat loss, or a combination. My guess is that it is a combination of all three! The good news is that I am on track at this point. I will need to monitor it close though, and make appropriate modifications to maintain the sustainability and healthiness of my plan.
Thanks to those of you who have become followers! Those of you who haven't...really? Just kidding! Well, sort of...come on, get on board! Thanks for reading!
Until next time!
Wednesday, February 9, 2011
Day 9...Hello Darkness My Old Friend
I like the dark...not so much when I am home alone in bed, but there's something about being awake, working out, or riding in the dark that I enjoy. This morning I awoke at 5:05 am, tried to be quiet, so as not to wake Donna, and slipped on some sexy spandex knickers, a sweatshirt and beanie, and my cycling shoes. I thought I had it all figured out last night...laying my clothes out in the bathroom so I wouldn't wake Donna, but of course I hod forgotten to pull my sexy little spandex tights out of the drawer...oops!
I made my way through the darkness of the hallway, through the laundry room, and out into the garage without running into any walls, and waking Donna once again! I put in an easy 1-hour ride on the trainer, burning roughly 350 kcal. My goal for the day is to consume roughly 2500 kcal, creating roughly an 850kcal deficit for the day.
Thanks for reading, and remember...if you are reading this and you have not yet become a follower (officially)...please do so. Thanks! BTW...so far I only have 5 followers showing on my blog page...I'm not trying to make you feel bad...I'm just sayin'... :)
I made my way through the darkness of the hallway, through the laundry room, and out into the garage without running into any walls, and waking Donna once again! I put in an easy 1-hour ride on the trainer, burning roughly 350 kcal. My goal for the day is to consume roughly 2500 kcal, creating roughly an 850kcal deficit for the day.
Thanks for reading, and remember...if you are reading this and you have not yet become a follower (officially)...please do so. Thanks! BTW...so far I only have 5 followers showing on my blog page...I'm not trying to make you feel bad...I'm just sayin'... :)
Tuesday, February 8, 2011
Day 8...getting on track
Starting this program prior to a pre-planned, early Valentine's Day trip to Flagstaff, probably wasn't the smartest thing I have ever done!
While I tried to moderate what, and how much I ate, I still didn't stay within the parameters of my plan. I am happy to say however, that I am back on track, with no hiccups on the horizon...none that I can see anyway!
In my last post, I realized that my recommended daily caloric intake range began at what I was already taking in, and maxed out at over 4000 kcal per day! So...the predicament I found myself in was how to create a caloric deficit while maintaining enough calories to sustain my training. To do this correctly required some time looking at the physical demands and approximate caloric expenditure of my daily training sessions.
Each week consists of seven days of training however, each day is different, and as such, each day produces a different caloric expenditure. For example, day one of each week (sunday) is my rehab/regen day. On this day, I will perform light exercise such as walking, followed by low intensity exercises designed to help regenerate muscle and connective tissues damaged during the previous six days of training. The caloric expenditure is relatively low, so on that day I will reduce my caloric intake to 2200-2500 kcal, and make sure I expend approximately 150-200 kcal during my low intensity workout. Days 2, 4, 6, and 7 are bike days, each of which have a specific focus, such as AT (anaerobic threshold), power, technical skills, etc. therefore, each day will have significantly different energy output levels. On these days, I will be consuming the minimum number of calories (3000), and create the required deficit (and more) will be created through training alone. Days 3 and 5 will be strength training days, so depending on the type of workout and the duration, I will consume between 2800 and 2500 kcal per strength training day.
Does this all make sense? Along the way I will monitor my weight, and keep track of my body fat percentage. I will also be monitoring my ability to maintain high levels of output during my training sessions, and adjust as necessary.
Alright, now that all the boring stuff is out of the way, my future posts will basically keep you up to date on my progress, and give you some insight into my training program, as I explain what my workouts consisted of, and how I feel/felt, and what adjustments I may need to make.
PLEASE, PLEASE, become a true FOLLOWER of my blog by taking a few minutes to register...Thanks!
While I tried to moderate what, and how much I ate, I still didn't stay within the parameters of my plan. I am happy to say however, that I am back on track, with no hiccups on the horizon...none that I can see anyway!
In my last post, I realized that my recommended daily caloric intake range began at what I was already taking in, and maxed out at over 4000 kcal per day! So...the predicament I found myself in was how to create a caloric deficit while maintaining enough calories to sustain my training. To do this correctly required some time looking at the physical demands and approximate caloric expenditure of my daily training sessions.
Each week consists of seven days of training however, each day is different, and as such, each day produces a different caloric expenditure. For example, day one of each week (sunday) is my rehab/regen day. On this day, I will perform light exercise such as walking, followed by low intensity exercises designed to help regenerate muscle and connective tissues damaged during the previous six days of training. The caloric expenditure is relatively low, so on that day I will reduce my caloric intake to 2200-2500 kcal, and make sure I expend approximately 150-200 kcal during my low intensity workout. Days 2, 4, 6, and 7 are bike days, each of which have a specific focus, such as AT (anaerobic threshold), power, technical skills, etc. therefore, each day will have significantly different energy output levels. On these days, I will be consuming the minimum number of calories (3000), and create the required deficit (and more) will be created through training alone. Days 3 and 5 will be strength training days, so depending on the type of workout and the duration, I will consume between 2800 and 2500 kcal per strength training day.
Does this all make sense? Along the way I will monitor my weight, and keep track of my body fat percentage. I will also be monitoring my ability to maintain high levels of output during my training sessions, and adjust as necessary.
Alright, now that all the boring stuff is out of the way, my future posts will basically keep you up to date on my progress, and give you some insight into my training program, as I explain what my workouts consisted of, and how I feel/felt, and what adjustments I may need to make.
PLEASE, PLEASE, become a true FOLLOWER of my blog by taking a few minutes to register...Thanks!
Thursday, February 3, 2011
Day 3...A little rough around the edges!
Okay, before I get into describing how I came up with my calorie requirements, I need to tell you all that I have already had my first little hiccup. Yea that's right...its only day three! You see, eating at the fire station is a little difficult due to the fact that not everyone is interested in eating healthy. The colder-than-normal climate here in Phoenix prompted my fellow fireifghters to want to make chili for dinner tonite . Now chili can be made in a pretty unhealthy manner by adding stuff like hamburger, sausage, bacon, etc. but I was able to talk tonights 'chef' into making chicken chili, so at least it was lower in calories (but probably higher in steroids!) and somewhat healthier. Of course, with chili comes cornbread! My vow not to partake in the cornbread fiesta soon faded, as I tried to justify having just a small portion. My second little hiccup occured when I decided it would be okay to go back for a second helping of chili...just a small one though. All in all, I figure I exceeded my caloric intake by about 250 kcal. Better luck next time. I honestly think that I am going to have to opt out of our 'cookshack' dinners, and bring my own food for a while.
Yesterday I mentioned that I created a food log, tracking my calories using an online program called My Fitness Pal. After three days of logging my food...Oh by the way, when you do this, don't modify your diet while you're counting your calories...just eat like you normally do...believe me, three more days of eating like crap isn't gonna kill ya! So anyway, after three days of calorie logging, I determined that my average daily intake was about 3000kcal per day...not too bad, except that a good portion of those calories fell into the 'empty calorie' category. Unfortunately wine falls into this category, and I LOVE wine, but at an average of 90kcal per glass, and 2-3 glasses a night...you see where I'm going right?
Third grade math tells me that by reducing my caloric intake by 500kcal per day, I should be somewhere around 2500kcal for my initial reduction. I say initial because I may slowly work my way down to about 2000kcal depending on my progress and my ability to sustain high level workouts. Remember, if I were to reduce my caloric intake by 1000kcal per day right out of the gate, my metabolism would crash, which means my factory would not be operating very efficiently.
REE (resting energy expenditure)
How many calories does your body burn while at rest? REE is a major player in the realm of metabolism. There are other terms out there that describe similar concepts such as BMR (basal metabolic rate) and RMR (resting metabolic rate)...each of which describes relatively the same thing...how much energy (kcal) does my body require while at rest, or simply to stay alive? Thanks to science, some fairly simple calculations are available to determine the answer to this question. I use the REE formula....Why? I just like it I guess, and it works! Simple.
So here's how it works...
The formula varies by gender and age, and can be found in its entirety on line by typing "resting energy expenditure formula" into a search field. My formula however is...
REE = (11.6 x BW in kg) + 879 To find your body weight in kilograms, simply divide your weight in pounds by 2.2. Using this formula I can see that my REE = 1901kcal. This means that my body requires a minimum of 1901kcal per day just to stay alive...this does not include any activity what so ever. Once the REE value is determined, I must then factor in my activity level. Typical activity-factor multipliers are 1.6 - 2.4...what the heck does that mean?
It means that I need to find a range of calories to consume, based on my level of activity each day. Let's face it, some days we exercise hard, some days not so hard, and others...well, not so much! The same will hold true for me during my training plan. Some days are going to be high intensity days, while others must be lower intensity....some days will be designated purely as recovery days. Keep in mind that as exercise intensity varies, so too do the body's caloric demands. Simply put, to manage my 857kcal daily deficit correctly, I will have to vary my food intake based on what my workout is for the day. Are you still with me? Great, lets move on!
Here's the math...I hate math!
REE = 1900 (I rounded down to an even number)
Activity Factor 1.6 - 2.4
Daily Caloric Intake Range = 3040 - 4500kcal per day
What the heck?! I told you I hated math! These numbers dont add up do they? I told you I was consuming about 3000 kcal per day, and that I would have to derease by 500 to facilitate weight loss. So what happens when these numbers dont match? This is where a little guessing (mixed with science and a little education) can be used. A little common sense must be applied as well. Think about it...if I am taking in 3000kcal/day right now, and I am not losing weight, or I am gaining weight (body fat most likely) than there is no way I will come anywhere near 4500kcal during my weight loss phase of training. Remember, this range was determined using multipliers based on one's level of activity. This is where the guessing comes into play...
Check back in to see how I plan to manage this little caloric predicament I have gotten myself into.
And as always....PLEASE become an official FOLLOWER of my blog.
Yesterday I mentioned that I created a food log, tracking my calories using an online program called My Fitness Pal. After three days of logging my food...Oh by the way, when you do this, don't modify your diet while you're counting your calories...just eat like you normally do...believe me, three more days of eating like crap isn't gonna kill ya! So anyway, after three days of calorie logging, I determined that my average daily intake was about 3000kcal per day...not too bad, except that a good portion of those calories fell into the 'empty calorie' category. Unfortunately wine falls into this category, and I LOVE wine, but at an average of 90kcal per glass, and 2-3 glasses a night...you see where I'm going right?
Third grade math tells me that by reducing my caloric intake by 500kcal per day, I should be somewhere around 2500kcal for my initial reduction. I say initial because I may slowly work my way down to about 2000kcal depending on my progress and my ability to sustain high level workouts. Remember, if I were to reduce my caloric intake by 1000kcal per day right out of the gate, my metabolism would crash, which means my factory would not be operating very efficiently.
REE (resting energy expenditure)
How many calories does your body burn while at rest? REE is a major player in the realm of metabolism. There are other terms out there that describe similar concepts such as BMR (basal metabolic rate) and RMR (resting metabolic rate)...each of which describes relatively the same thing...how much energy (kcal) does my body require while at rest, or simply to stay alive? Thanks to science, some fairly simple calculations are available to determine the answer to this question. I use the REE formula....Why? I just like it I guess, and it works! Simple.
So here's how it works...
The formula varies by gender and age, and can be found in its entirety on line by typing "resting energy expenditure formula" into a search field. My formula however is...
REE = (11.6 x BW in kg) + 879 To find your body weight in kilograms, simply divide your weight in pounds by 2.2. Using this formula I can see that my REE = 1901kcal. This means that my body requires a minimum of 1901kcal per day just to stay alive...this does not include any activity what so ever. Once the REE value is determined, I must then factor in my activity level. Typical activity-factor multipliers are 1.6 - 2.4...what the heck does that mean?
It means that I need to find a range of calories to consume, based on my level of activity each day. Let's face it, some days we exercise hard, some days not so hard, and others...well, not so much! The same will hold true for me during my training plan. Some days are going to be high intensity days, while others must be lower intensity....some days will be designated purely as recovery days. Keep in mind that as exercise intensity varies, so too do the body's caloric demands. Simply put, to manage my 857kcal daily deficit correctly, I will have to vary my food intake based on what my workout is for the day. Are you still with me? Great, lets move on!
Here's the math...I hate math!
REE = 1900 (I rounded down to an even number)
Activity Factor 1.6 - 2.4
Daily Caloric Intake Range = 3040 - 4500kcal per day
What the heck?! I told you I hated math! These numbers dont add up do they? I told you I was consuming about 3000 kcal per day, and that I would have to derease by 500 to facilitate weight loss. So what happens when these numbers dont match? This is where a little guessing (mixed with science and a little education) can be used. A little common sense must be applied as well. Think about it...if I am taking in 3000kcal/day right now, and I am not losing weight, or I am gaining weight (body fat most likely) than there is no way I will come anywhere near 4500kcal during my weight loss phase of training. Remember, this range was determined using multipliers based on one's level of activity. This is where the guessing comes into play...
Check back in to see how I plan to manage this little caloric predicament I have gotten myself into.
And as always....PLEASE become an official FOLLOWER of my blog.
Wednesday, February 2, 2011
Day 2: Let's Talk Calories Today
Today its time to crunch some numbers and see just what my nutrition plan should look like. In yesterday's post I said that I needed to create a daily caloric deficit of 857kcal, and that this deficit would be created through a combination of restricting caloric intake (eating) and increasing caloric expenditure (exercise). This combination will help to ensure that while I am utilizing (burning) greater amounts of stored fat, I will continue to keep the muscles engaged, thereby keeping the factory's furnace stoked. Without muscle, we can burn no fat!
I also mentioned yesterday that I should reduce my daily caloric intake by no more than 500kcal to start, as this has been shown to reduce our metabolic rate, thereby decreasing the efficiency of the factory. Here's a little more information about that concept. To a point, energy consumption (calories) controls the rate of metabolism...meaning, if there is little or no fuel to burn, the body will basically start to ratchet back on the effort that it puts forth to burn calories...energy in, energy out. Does that make sense? Now there are exercise physiologists out there who will tell you that everyone has the same metabolic level, and to some degree they are right. Everyone essentially starts out with the same metabolic level, but what we do with our bodies determines what happens to our metabolism.
We have all heard the term 'empty calories' right? But do we all know what that really means? Quite simply, an empty calorie is one which has very low nutritional value and creates little to no rise in metabolic function. So...those who consume large quantities of empty calories on a regular basis, tend to be quite fat due to the fact that the majority of those calories do not cause a corresponding rise to the body's ability to metabolize them efficiently. Still with me? There's a reason for my ranting! Over the past year, I have consumed too many empty calories, causing my metabolic level to become depressed. Combine that process with the fact that a host of injuries and other 'old guy syndromes' reduced my ability and desire to train and voila...suddenly my warehouse is full of overstocked goods...FAT! I essentially depressed my metabolic level.
To find how many calories I should be consuming per day, I did a couple of things. First, (and this is where most people say "Stop the bus, I'm getting off!") I kept track of everything...yes everything, I ate for three days. That means I wrote down exactly what and how much of it, crossed my lips and traveled down my gullet! I know, I know, you're saying "My friend just stopped drinking soda, and she lost 40lbs!" Good for her...now check back with her in six months and see how much weight she has re-gained...above and beyond what she weighed prior to her soda cessation! My point here is that I want my plan to work...and by work, I mean for good. Our society is all about sustainability these days except when it comes to 'dieting'. We decide one day that that we are going to give something up completely, in order to bring about a positive change. What we don't understand however, is that our body has become accustomed to it and, in a way, becomes reliant upon it. What happens when a smoker decides to quite cold-turkey, or a drug addict is forced to stop? The body revolts! The same is true for food. We may be able to get along okay for a while, but more often than not, we begin to crave what we have given up. In fact, science has shown us that we ALL develop these cravings, but some people are better at fighting them than others. Those who give in however, typically end up binging, ultimately creating a resulting calorie consumption 5-10% greater than what they were consuming prior to the onset of the diet. Add these extra calories (often empty ones) to a depressed metabolism and...well, you get the picture. Okay, sorry for getting off on that little rant! I used a free program online to help keep track of my calories. Check it out at www.myfitnesspal.com. I have added a link on the right side of this page so you can get to it easily. Once I had an idea of how many calories I was consuming daily, I could then deduct the 500kcal and figure out what I should be taking in.
The second thing I did was determine my Resting Energy Expenditure, to figure out just how many calories I should be taking in each day. I compared this amount to the amount I got by deducting 500 from what I was consuming. There's some math involved in that process, but its pretty easy. Stay tuned to see how I determined my caloric range.
Once again....PLEASE become an official FOLLOWER of this blog. Thanks!
I also mentioned yesterday that I should reduce my daily caloric intake by no more than 500kcal to start, as this has been shown to reduce our metabolic rate, thereby decreasing the efficiency of the factory. Here's a little more information about that concept. To a point, energy consumption (calories) controls the rate of metabolism...meaning, if there is little or no fuel to burn, the body will basically start to ratchet back on the effort that it puts forth to burn calories...energy in, energy out. Does that make sense? Now there are exercise physiologists out there who will tell you that everyone has the same metabolic level, and to some degree they are right. Everyone essentially starts out with the same metabolic level, but what we do with our bodies determines what happens to our metabolism.
We have all heard the term 'empty calories' right? But do we all know what that really means? Quite simply, an empty calorie is one which has very low nutritional value and creates little to no rise in metabolic function. So...those who consume large quantities of empty calories on a regular basis, tend to be quite fat due to the fact that the majority of those calories do not cause a corresponding rise to the body's ability to metabolize them efficiently. Still with me? There's a reason for my ranting! Over the past year, I have consumed too many empty calories, causing my metabolic level to become depressed. Combine that process with the fact that a host of injuries and other 'old guy syndromes' reduced my ability and desire to train and voila...suddenly my warehouse is full of overstocked goods...FAT! I essentially depressed my metabolic level.
To find how many calories I should be consuming per day, I did a couple of things. First, (and this is where most people say "Stop the bus, I'm getting off!") I kept track of everything...yes everything, I ate for three days. That means I wrote down exactly what and how much of it, crossed my lips and traveled down my gullet! I know, I know, you're saying "My friend just stopped drinking soda, and she lost 40lbs!" Good for her...now check back with her in six months and see how much weight she has re-gained...above and beyond what she weighed prior to her soda cessation! My point here is that I want my plan to work...and by work, I mean for good. Our society is all about sustainability these days except when it comes to 'dieting'. We decide one day that that we are going to give something up completely, in order to bring about a positive change. What we don't understand however, is that our body has become accustomed to it and, in a way, becomes reliant upon it. What happens when a smoker decides to quite cold-turkey, or a drug addict is forced to stop? The body revolts! The same is true for food. We may be able to get along okay for a while, but more often than not, we begin to crave what we have given up. In fact, science has shown us that we ALL develop these cravings, but some people are better at fighting them than others. Those who give in however, typically end up binging, ultimately creating a resulting calorie consumption 5-10% greater than what they were consuming prior to the onset of the diet. Add these extra calories (often empty ones) to a depressed metabolism and...well, you get the picture. Okay, sorry for getting off on that little rant! I used a free program online to help keep track of my calories. Check it out at www.myfitnesspal.com. I have added a link on the right side of this page so you can get to it easily. Once I had an idea of how many calories I was consuming daily, I could then deduct the 500kcal and figure out what I should be taking in.
The second thing I did was determine my Resting Energy Expenditure, to figure out just how many calories I should be taking in each day. I compared this amount to the amount I got by deducting 500 from what I was consuming. There's some math involved in that process, but its pretty easy. Stay tuned to see how I determined my caloric range.
Once again....PLEASE become an official FOLLOWER of this blog. Thanks!
Tuesday, February 1, 2011
Day 1...Here We Go!
Okay, the big day is here! Today marks the official start of my 31-week training program to prepare for the 2011 World Police and Fire Games. I have enlisted the expertise of a World Class Mountain Biker; designed myself a progressive performance training plan; I am nearly finished with the design of my nutrition program; and I spent the morning on a physical therapy table(insert scratching record sound effect here). Wait a minute, that wasn't part of the plan! Well...it is now.
My lateral epicondylitis has become much more severe, requiring therapy to alleviate the pain and tissue damage. The diagnosis is currently in the 'itis' stage, which means that there is simply inflammation around the lateral epicondyle. If this is not treated however, further repetitive use of my right arm will result in the progression from 'itis' to 'osis' (I think osis is Latin for BAD). When 'itis' becomes 'osis' (lateral epicondylosis) it means that chronic changes have occurred to the tissues... changes that are usually irreversible. While I support the concept of progression, I am not fond of the idea of my little 'itis' growing up and becoming an 'osis' soooo...I have to stay off of my bike for another week or so, and make significant changes to the manner in which I am strength training. How's that for a great start to my training plan!
Okay, I've whined enough, now its time to get down to some business. In my last post I shared some numbers and pictures with you. I think I have finally gotten over the humility that comes with this level of transparency...whew! I left off with the question about how to go about creating my required caloric deficit. The question was "Should I simply reduce my daily caloric intake by 857 kcal to reach my goal weight?" One would think that this would be the way to accomplish the task at hand...but the answer is NO!
There has been a great deal of research conducted on weight loss tactics, and the effect they have on the body's metabolism. To keep things easy to understand, lets think of metabolism simply as the efficiency at which the body 'burns' fat while at rest. Research has shown that crash diets tend to cause our metabolism to decline (decreased efficiency), when in fact we want our metabolism to increase. Just because Jillian Michaels makes her 'clients' starve themselves on The Biggest Loser, doesn't make it right...remember healthy weight loss is a science! To prevent this from happening, exercise physiologists have concluded that caloric intake should not be reduced by more than 500kcal per day. This allows for the body to adjust to the reduced amount of 'fuel' being used to stoke the fires of the factory (our body) without reducing the ability to use that fuel to burn off excess fat.
I know what you are thinking right now, because I've heard it over and over..."But YOU said I need to reduce my calories by 857...where do the remaining 357 calories come from?" EXERCISE! Yep, the dreaded word E-X-E-R-C-I-S-E!
Stay tuned to find out how I determine the correct amount of calories to take in throughout the day, as well as how I plan to modify my training plan to avoid disrupting the rehab of my elbow.
Thanks for reading...now go click on the FOLLOW button and become an official FOLLOWER of this blog! :)
My lateral epicondylitis has become much more severe, requiring therapy to alleviate the pain and tissue damage. The diagnosis is currently in the 'itis' stage, which means that there is simply inflammation around the lateral epicondyle. If this is not treated however, further repetitive use of my right arm will result in the progression from 'itis' to 'osis' (I think osis is Latin for BAD). When 'itis' becomes 'osis' (lateral epicondylosis) it means that chronic changes have occurred to the tissues... changes that are usually irreversible. While I support the concept of progression, I am not fond of the idea of my little 'itis' growing up and becoming an 'osis' soooo...I have to stay off of my bike for another week or so, and make significant changes to the manner in which I am strength training. How's that for a great start to my training plan!
Okay, I've whined enough, now its time to get down to some business. In my last post I shared some numbers and pictures with you. I think I have finally gotten over the humility that comes with this level of transparency...whew! I left off with the question about how to go about creating my required caloric deficit. The question was "Should I simply reduce my daily caloric intake by 857 kcal to reach my goal weight?" One would think that this would be the way to accomplish the task at hand...but the answer is NO!
There has been a great deal of research conducted on weight loss tactics, and the effect they have on the body's metabolism. To keep things easy to understand, lets think of metabolism simply as the efficiency at which the body 'burns' fat while at rest. Research has shown that crash diets tend to cause our metabolism to decline (decreased efficiency), when in fact we want our metabolism to increase. Just because Jillian Michaels makes her 'clients' starve themselves on The Biggest Loser, doesn't make it right...remember healthy weight loss is a science! To prevent this from happening, exercise physiologists have concluded that caloric intake should not be reduced by more than 500kcal per day. This allows for the body to adjust to the reduced amount of 'fuel' being used to stoke the fires of the factory (our body) without reducing the ability to use that fuel to burn off excess fat.
I know what you are thinking right now, because I've heard it over and over..."But YOU said I need to reduce my calories by 857...where do the remaining 357 calories come from?" EXERCISE! Yep, the dreaded word E-X-E-R-C-I-S-E!
Stay tuned to find out how I determine the correct amount of calories to take in throughout the day, as well as how I plan to modify my training plan to avoid disrupting the rehab of my elbow.
Thanks for reading...now go click on the FOLLOW button and become an official FOLLOWER of this blog! :)
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