Strength
Friendly Advice
05/30/11 09:28 PM
A friend recently messaged me on Facebook and asked for some advice on how to get back into getting in shape after his wife had a baby and priorities changed for him a bit. Here’s what he asked:
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
Last summer I was weight training quite a bit. I was in the best shape of my life. Anyhow, we had a kid, and that does damage to the physique. So, I'm about 230 now, and would like to get down to a healthy 200-210. I want to do this mainly from weight training. So, where do I start, and what supplements (if any) should I take?
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
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iPhone & Lose It!
08/14/09 09:25 AM
While there are many health and fitness apps on the iTunes App store, I found one that I can’t live without. It is called, Lose It! It allows you to track calories consumed and calories burned through exercise. It has a very large library of foods and exercises and it keeps things pretty tidy by allowing you to put in your goals then it customizes your needs.
It is very much worth checking out, and it is free!
It is very much worth checking out, and it is free!
Dual Cable Cross
04/11/09 10:34 PM
I was asked recently what my favorite machine is at the gym. Well, it’d definitely have to be the Dual Cable Cross by FreeMotion. If you don’t have FreeMotion equipment in your gym, you’re missing out.
The Dual Cable Cross is really a great piece of equipment because of it’s extreme flexibility. You can do all kinds of lifts and variations for so many purposes. It is using a type of training called functional training. This is when you use resistance training to mimic sports movements. One lift I came up with was mimicking a “pull” for a lineman in football. I do it quite frequently.
If you have 6 grand lying around, I’d recommend picking one up next time your out.
The Dual Cable Cross is really a great piece of equipment because of it’s extreme flexibility. You can do all kinds of lifts and variations for so many purposes. It is using a type of training called functional training. This is when you use resistance training to mimic sports movements. One lift I came up with was mimicking a “pull” for a lineman in football. I do it quite frequently.
If you have 6 grand lying around, I’d recommend picking one up next time your out.
Above the Neck
04/07/09 05:27 PM
I thought this blog post from Fitness magazines senior editor, Bethany Gumper, was a good thought on whether or not to work out when ill. She says that if your symptoms are “above the neck” then it is typically okay to work-out. I like this terminology.
Typically, if I think I can at least walk for a bit, I almost always feel better having worked-out than not. If I’m sick with something other than a cold, I think it is wise to rest until your body can catch up.
I first heard about this post from Twitter.
Typically, if I think I can at least walk for a bit, I almost always feel better having worked-out than not. If I’m sick with something other than a cold, I think it is wise to rest until your body can catch up.
I first heard about this post from Twitter.
Pulldown Jerk
04/06/09 02:26 PM
While at the gym today I noticed something that I talk about in The Fat Trainer. A man was doing a lat pulldown exercise and was using such poor form. For starters, he had too much weight on the weight stack. Because of this excess weight, he used jerking motions to pull the weight down. He was pulling the bar down in front of his face, but could barely reach the top of his head.
Proper form for a lat pulldown:
You can apply most of these suggestions to most of your exercises. Get with a trainer for best results.
Proper form for a lat pulldown:
- Sit tall and align your neck with your spine. You may lean back slightly.
- Grasp the bar just past shoulder width apart.
- While keeping your body steady, lower the weight from full extension to just below the level of your chin.
- Return the weight at a controlled rate to the starting position.
- Avoid rocking, jerking or bouncing the weight.
You can apply most of these suggestions to most of your exercises. Get with a trainer for best results.
Better Balanced Dumbells
03/20/09 11:50 AM
Disney Fitness
03/18/09 02:13 PM
I am at the happiest place on earth for the week with my wife and her family. It has been, and promises to be, a lot of fun. I’ve been here before, but have never stayed on Disney property. We are at the All Star Sports Resort and it is a fun hotel....but that’s not what I want to talk about.
Here are some tips we just used that you should try on your next vacation:
1. Keep exercising.
I know I’m on “vacation” but my body still needs at least some maintenance. The hotel doesn’t have a weight or fitness room, so I’m left to body weight exercises and running.
The resort claims they have a “jogging trail,” which sounded really cool when I read about it before I came. Turns out - it is just a sidewalk along the side of the road. Nevertheless, it works, and is still a nice change of scenery.
A lot of people consider all of the walking around the parks as their exercise, and while I don’t disagree that it is exercise, I find that running in the morning gives me a little extra energy to get through the day. I did a 4-5 mile run the first morning here and a 5-6 mile run this morning. My legs are tired, but I also know, I’ve done my cardio for the day (at an elevated heart rate). It also helps me counteract any excess calories I may consume from bounteous food options.
2. Bring and wear a CamelBak.
[To be fair, my “camelbak” is actually made by Trek]. Especially since Orlando is almost always warm or hot, proper hydration is vital. One really nice thing about Disney, is the ability to bring your own food. Since you can bring as much food and water as you can carry, you might as well as have it all on your back at easy access.
3. Share a meal with your mate.
We went to the Rainforest Cafe yesterday. This is a fun restaurant. To save money and calories, my wife and I ordered one meal and two plates. We saved a bunch, ate really well, and were satisfied. (We got grilled salmon w/ mango sauce and coconut shrimp with a lettuce salad (italian dressing)).
By sharing the plate, we saved at least $25 and didn’t eat more food than we needed (we were both satisfied with the portions we ate.) This kind of activity can be super useful if you’re trying to be fit and watch your wallet.
p.s. I did a report on genericide in grad school - CamelBak is a good example of it.
Here are some tips we just used that you should try on your next vacation:
1. Keep exercising.
I know I’m on “vacation” but my body still needs at least some maintenance. The hotel doesn’t have a weight or fitness room, so I’m left to body weight exercises and running.
The resort claims they have a “jogging trail,” which sounded really cool when I read about it before I came. Turns out - it is just a sidewalk along the side of the road. Nevertheless, it works, and is still a nice change of scenery.
A lot of people consider all of the walking around the parks as their exercise, and while I don’t disagree that it is exercise, I find that running in the morning gives me a little extra energy to get through the day. I did a 4-5 mile run the first morning here and a 5-6 mile run this morning. My legs are tired, but I also know, I’ve done my cardio for the day (at an elevated heart rate). It also helps me counteract any excess calories I may consume from bounteous food options.
2. Bring and wear a CamelBak.
[To be fair, my “camelbak” is actually made by Trek]. Especially since Orlando is almost always warm or hot, proper hydration is vital. One really nice thing about Disney, is the ability to bring your own food. Since you can bring as much food and water as you can carry, you might as well as have it all on your back at easy access.
3. Share a meal with your mate.
We went to the Rainforest Cafe yesterday. This is a fun restaurant. To save money and calories, my wife and I ordered one meal and two plates. We saved a bunch, ate really well, and were satisfied. (We got grilled salmon w/ mango sauce and coconut shrimp with a lettuce salad (italian dressing)).
By sharing the plate, we saved at least $25 and didn’t eat more food than we needed (we were both satisfied with the portions we ate.) This kind of activity can be super useful if you’re trying to be fit and watch your wallet.
p.s. I did a report on genericide in grad school - CamelBak is a good example of it.
Amy Mac
03/13/09 03:28 PM
I’m always poking around online for useful sites that can help us reach our fitness goals. I found one site that particularly caught my attention.
Recently, I was able to connect with Amy McIntyre from the fitness site withamymac.com. Along with running the website, she is a personal trainer with a varied background. Her site provides all kinds of useful information including videos, articles, and discounts.
The videos that she produces are called “Fit Life” and can be viewed online or subscribed to in iTunes. I find them useful and entertaining and Amy’s personality keeps things fun and light.
While she says that wellness is one of the most overlooked segments of health, it is also very easy, “to make changes to your life that will eventually make a big difference!”
Amy feels “the confidence that comes from feeling healthy, strong, energized and in control of your life,” is the best thing about being fit and that, “a great workout can make you feel like you are on top of the world and can tackle anything.”
Two other great things about her site are the discount section and the ability to purchase her book. The book was an Amazon Best Seller in the Family Health section last Feb. and March. It looks like a great read, I’ll have to check it out.
Anyway - take a look at withamymac.com and keep striving to reach your fitness goals!
I first met Amy via Twitter.
Recently, I was able to connect with Amy McIntyre from the fitness site withamymac.com. Along with running the website, she is a personal trainer with a varied background. Her site provides all kinds of useful information including videos, articles, and discounts.
The videos that she produces are called “Fit Life” and can be viewed online or subscribed to in iTunes. I find them useful and entertaining and Amy’s personality keeps things fun and light.
While she says that wellness is one of the most overlooked segments of health, it is also very easy, “to make changes to your life that will eventually make a big difference!”
Amy feels “the confidence that comes from feeling healthy, strong, energized and in control of your life,” is the best thing about being fit and that, “a great workout can make you feel like you are on top of the world and can tackle anything.”
Two other great things about her site are the discount section and the ability to purchase her book. The book was an Amazon Best Seller in the Family Health section last Feb. and March. It looks like a great read, I’ll have to check it out.
Anyway - take a look at withamymac.com and keep striving to reach your fitness goals!
I first met Amy via Twitter.
Jim Rome Gym Guy
02/28/09 10:10 PM
Training Session
02/27/09 05:45 PM
I joined a new gym recently that gave me some free assessments for joining. Even though I know a lot about working out and lifting weights, it is alway nice to have a refresher and get a different perspective. This morning I had a great session with a trainer. We did a lower-body workout and I felt really good afterword. While he didn’t necessarily show me anything new, he had me do things that were outside my normal routine and pushed me a little harder than I probably push myself. It was a good experience.
Most gyms will offer some kind of free training opportunity, whether it is complimentary session or trial offer or whatever. If those kinds of situations ever present themselves, take ‘em! Sure the trainer will probably try to sell to you, but I think it is always worth it to get a little kick in the pants and see some new and fresh stuff.
If you’re not in a position to hire a trainer, it is also worth it to ‘invest’ every 6-12 weeks in a session to help stay on track. Most reasonable training sessions are going to be $70 or less for a one time shot. (The price typically jumps way down the more sessions you commit to purchasing.)
Most gyms will offer some kind of free training opportunity, whether it is complimentary session or trial offer or whatever. If those kinds of situations ever present themselves, take ‘em! Sure the trainer will probably try to sell to you, but I think it is always worth it to get a little kick in the pants and see some new and fresh stuff.
If you’re not in a position to hire a trainer, it is also worth it to ‘invest’ every 6-12 weeks in a session to help stay on track. Most reasonable training sessions are going to be $70 or less for a one time shot. (The price typically jumps way down the more sessions you commit to purchasing.)
SuperSet
02/20/09 08:47 PM
To get over a plateau or to just change things up in the weight-room, try a SuperSet. Instead of resting in-between each set of your work-out, perform your repetitions for the set of one lift then move straightaway into the repetitions of another lift. The two most common ways to perform this is by either working the same muscle group back-to-back or by working opposing groups back-to-back. E.g. perform a set of bench press, then move right into a pec fly or to a bench press and move right into a row.