I have tried all sorts of diets. I'm softer in the midsection than I want to be and I like thinking about how I fuel my body. I've tried Paleo, Whole 30, carb cycling, low-carb with cheats, etc. Recently I learned about counting macros, sometimes known as If It Fits Your Macros (IIFYM). I'm sure people have thoughts that are all over the place about things like counting calories. I know that most of the diets I mentioned do not count calories and instead restrict some sort of food group, type of food(s) or macronutrient. I believe that people lose weight on those diets because they eat fewer calories. It's thermodynamics. I have found that this method works better for me because I have more data to work with.
(If you want a primer on counting macronutrients, check out this blog post)
Today I want to talk about what I think is the most important component of losing weight when you count your macros: EATING FOR VOLUME. What that means is that you try to consume foods that have a high volume or bulk but lower calories in comparison to other foods. A classic example of eating for volume is the base of a salad. Generally lettuce and other greens are very low in calories but take a lot of eating to consume all of it. High volume, low calories.
Eating for volume also has two other distinct advantages. First, vegetables top everyone's list for high volume foods and they are loaded with micronutrients (vitamins and minerals). I think if you locked all the experts and authorities on nutrition into a room, demanding that they came out with some consensus, you'd likely hear "Eat more vegetables" when they emerged (though I guess you could get micronutrients from organ meats if you're into that).
Secondly, when you are trying to lose weight by eating fewer calories, you will be hungry. There isn't a way to avoid it. You're body is accustomed to certain number of calories and won't like you trying to eat fewer. It's evolution in action. You can, however, mitigate some of that hunger by getting bulky foods into your gut. Your stomach will be more satiated without trying to fill up your fat tissue from the extra energy.
Some ideas I incorporate into my diet when I'm trying to eat for volume:
1. Eat salads and vegetables. Easy choice here. Vegetables are disgusting to me but I can focus for 5-10 minutes with a plate of broccoli, cauliflower, spinach and kale in front of me and power through it. I actually cook 4 or 5 12-oz. bags of frozen vegetables in a pot on the stove and eat them over two days for a total of 160-432 calories (the higher end generally have carrots and beans in them) with a ton of volume.
2. Add vegetables to your carbohydrate staples. I shred up zucchini into my oatmeal and boil cauliflower into my potatoes and rice doubling their size. Others use spaghetti squash and "zoodles" (zucchini noodles) to beef up their pasta.
3. Get your protein from food. I tend to shy away from protein drinks and protein bars when trying to lose weight. They taste good but don't leave me feeling full. Lean pountry, pork and beef, however, tend to fill me up a bit more.
4. Eating less sweet fruit. I love a good banana but 100 grams worth is about 90 calories whereas 100g of cantaloupe is only about 35 calories. That means more food in your stomach if you eat the same number of cantaloupe calories. And cantaloupe is good.
I hope this can helps with all your fat loss goals. You absolutely can lose weight eating junk food as long as it fits your calorie goals but you'll likely feel hungry and less healthy. These tips should help you avoid those feelings, which make it easier to be consistent. Feel free to ask me any questions you have.
Monday, August 1, 2016
Monday, June 13, 2016
Sources of Information, Part 4: Martial Arts
Parts one, two and three concerning weightlifting, gymnastics and climbing, respectively.
Martial Arts
I can't say for sure what sparked my interest in martial arts. Honestly, fighting repulsed me for the most part. I know I'd often felt unprepared for the possibility that I may have to engage in some sort of hand-to-hand combat but it didn't really occur to me that I should learn the skills necessary to defend myself. However, in my efforts to develop a wider range of skills in fitness, it seemed as though martial arts kept popping up as a valuable fitness, health and movement practice. I started reading about different martial arts and watching MMA videos. Something about it started to speak to me and I started to think I could learn a few things. Fast forward about two and half years and this last weekend I competed in my first jiu jitsu competition (I won gold in the "gi" master's division). My resources for martial arts are here:
Mushin Academy - In reading about MMA, I learned that any fighter should have some sort of striking game and a ground, or grappling, game. I googled "best grappling art" or something like that and learned about catch wrestling. I was surprised to find a local school that worked on catch wrestling. I looked at their class schedule online, saw that they also had stand-up/striking classes and called them. A week later I was signed up. Honestly, I was scared. I'd never fought, done wrestling or anything like that. I'd spar or roll with these guys feel like nothing was connecting or getting better. But the instructors were amazing. They were patient and detail-oriented. They cared if you learned the techniques. The guys who trained there were helpful and looked for ways to improve your game. Everything at this gym is technique-heavy. Nobody's trying to kill you or smash you into the ground (at least, when you're new). There is a heavy emphasis on "light" sparring and ego-less rolling. The community was amazing. And slowly I started to understand certain aspects of fighting. I wasn't completely confused. I could start to connect moves and concepts. Not only are the instructors and other students fun to be with, they are good at martial arts. I've never been to another school but I feel like I hit the jackpot in finding this perfect combination of world-class instruction and a close-knit community.
CSW - Short for Combat Submission Wrestling, Erik Paulson developed a mixed system incorporating various martial arts, including Brazilian jiu-jitsu, sambo, judo and catch wrestling. Mushin Academy has used his system and I've attended his seminar, purchased his videos and even visited his gym in California. He's a great instructor with a ton of knowledge.
Thai Boxing - To the best of my understanding, Thai Boxing is a hybrid of muay thai and western boxing brought to the US by Ajarn Chai Sirisute. Again, Mushin Academy has used his system and I've also attended a seminar with master Chai. Another fantastic instructor with great knowledge and passion for the sport.
Martial arts is a never-ending learning process. No technique is unstoppable so you can constantly seek greater understanding. Taking a mixed approach allows you to draw from various styles and see which ones suit you. For me, I had to face some fear and have come out a better person because of it. I've developed friendships that will likely last the rest of my life. Having added martial arts to my arsenal of practices, I next add something I swore I'd never touch when I started this journey: endurance training (or conditioning/aerobic capacity, whatever you like to call it)...
Martial Arts
I can't say for sure what sparked my interest in martial arts. Honestly, fighting repulsed me for the most part. I know I'd often felt unprepared for the possibility that I may have to engage in some sort of hand-to-hand combat but it didn't really occur to me that I should learn the skills necessary to defend myself. However, in my efforts to develop a wider range of skills in fitness, it seemed as though martial arts kept popping up as a valuable fitness, health and movement practice. I started reading about different martial arts and watching MMA videos. Something about it started to speak to me and I started to think I could learn a few things. Fast forward about two and half years and this last weekend I competed in my first jiu jitsu competition (I won gold in the "gi" master's division). My resources for martial arts are here:
Mushin Academy - In reading about MMA, I learned that any fighter should have some sort of striking game and a ground, or grappling, game. I googled "best grappling art" or something like that and learned about catch wrestling. I was surprised to find a local school that worked on catch wrestling. I looked at their class schedule online, saw that they also had stand-up/striking classes and called them. A week later I was signed up. Honestly, I was scared. I'd never fought, done wrestling or anything like that. I'd spar or roll with these guys feel like nothing was connecting or getting better. But the instructors were amazing. They were patient and detail-oriented. They cared if you learned the techniques. The guys who trained there were helpful and looked for ways to improve your game. Everything at this gym is technique-heavy. Nobody's trying to kill you or smash you into the ground (at least, when you're new). There is a heavy emphasis on "light" sparring and ego-less rolling. The community was amazing. And slowly I started to understand certain aspects of fighting. I wasn't completely confused. I could start to connect moves and concepts. Not only are the instructors and other students fun to be with, they are good at martial arts. I've never been to another school but I feel like I hit the jackpot in finding this perfect combination of world-class instruction and a close-knit community.
CSW - Short for Combat Submission Wrestling, Erik Paulson developed a mixed system incorporating various martial arts, including Brazilian jiu-jitsu, sambo, judo and catch wrestling. Mushin Academy has used his system and I've attended his seminar, purchased his videos and even visited his gym in California. He's a great instructor with a ton of knowledge.
Thai Boxing - To the best of my understanding, Thai Boxing is a hybrid of muay thai and western boxing brought to the US by Ajarn Chai Sirisute. Again, Mushin Academy has used his system and I've also attended a seminar with master Chai. Another fantastic instructor with great knowledge and passion for the sport.
Martial arts is a never-ending learning process. No technique is unstoppable so you can constantly seek greater understanding. Taking a mixed approach allows you to draw from various styles and see which ones suit you. For me, I had to face some fear and have come out a better person because of it. I've developed friendships that will likely last the rest of my life. Having added martial arts to my arsenal of practices, I next add something I swore I'd never touch when I started this journey: endurance training (or conditioning/aerobic capacity, whatever you like to call it)...
Thursday, April 21, 2016
Get Some Outdoor Training
The sun is shining (at least, here in Utah), baseball season is under way and, for some reason, I'm suffering from allergies. We've spent the winter inside and now it's time to get outdoors and enjoy the nice weather. Here are some ideas for training outside:
Barefoot Grass Sprints
I don't know how much time you spend without shoes on but there are many foot health experts who believe that shoes can act like casts for your feet and limit the strength and mobility of your foot. This in turn leads to various issues, starting with the foot and working its way up to the hip and back. When ever I do barefoot grass sprints I'm amazed at how sore my feet will be. Also, the surface is softer than asphalt, concrete or a track so your body uses a fair bit more energy as the doesn't push back as hard. I love the coolness of the grass and it makes me feel like a little kid again, which is always fun. Pick a distance between 50-100 yards, sprint, walk back and sprint again. Maybe 4-10 times.
Go to the Park
If you have kids, let them play around at the park while you alternate your time between reading or watching in a squat, practicing your handstand and hanging and swinging on the monkey bars. Watch what your kids do and copy them, as they usually excel in natural movement patterns. Everyone will assume you're a great parent because you're playing at the park with your kids while you get some much needed exercise in the sun.
Take a Hike
One great thing about nicer weather is the hiking. If you're by yourself or if your hiking companies don't mind too much, select a medium-sized rock and carry as you walk for a while. You can put it on your shoulder, bear hug it, even hold it overhead while you move along. Additionally you can sprint up the hills to get the legs fired up. Very little is as exhausting as running up hills. If you find a fallen branch, drag it along for a while, walking forward or backward. Climb up the trees on the trail, doing pullups on the branches. Jump from rock to rock. Move like an animal. If it's not too embarrassing, it's really fun and can be quite effective.
Electricity-free Yardwork
One thing I've enjoyed in this first year with our own yard is doing the yard work with as little technology as possible. We bought a push reel mower for the lawns. Our backyard is fairly large and it does take quite a while to mow the whole thing but it's great to be out in the sun getting some work in. While we took down a tree with a chainsaw, I made it possible to load into a trailer with just a pruning saw and some loppers. It was long work that required more of me than just using a chainsaw but I enjoyed it.
I'm sure there are many more ways to make the most of good weather. These are just a few ideas. Getting out in the sunshine, synthesizing that vitamin D and enjoying the fresh air should add some value to your overall training plan.
Monday, March 21, 2016
Four Questions
I think that often times when someone decides they're going to "get in shape" they simply join whichever gym is most convenient or cheapest and follow whatever restrictive fad diet has popped up. And for some people, this method works. For many others, however, this leads to issues like overexertion, boredom, anxiety, binging and, ultimately, quitting.
There is another way. I like to ask people to look at and think about the following four questions to help them get started:
1. What do you want to look like?
2. How do you want to feel?
3. What do you want to be able to do?
4. What are you willing to sacrifice for it?
What do you want to look like?
This question is perhaps the most vain of the four but I don't think there are many people who exercise without at least some hope of changing their physical appearance. I personally think there is nothing wrong with seeking to alter how you look. Do you want bigger shoulders or arms? Do you want a shapely "backside"? Do you want abs? Are you hoping to gain muscle? Lose fat? The answer to these types of questions will change what specific exercises you ought to do. You can't avoid resistance training (either with weights or your own body) if you hope to grow or accentuate muscle mass. You may see someone jogging for hours every week on a treadmill who wishes her glutes and legs looked more like a figure model's. She might not know that the figure model does squats and deadlifts regularly. These questions will also largely determine your nutrition plan. You can't hope to lose fat and eat a calorie surplus. You can't gain muscle if you're eating too little protein. Again, it's important to know what you want to look like.
How do you want to feel?
This one is a little bit harder to measure. I think this has a lot to do with nutrition. I know if I include lots of vegetables and high protein levels in my diet I feel fuller longer and generally healthier. I could eat the same amount of calories or macronutrients with junk food but I'd feel hungry and sluggish. I like to feel light and energetic. I also like to experience freedom in how I train. I don't mean free to change exercises on a whim but freedom of movement. Am I able to move with relatively ease between gymnastics and weightlifting? Can I help someone move without worrying about my grip, back or heart giving out? Can I go on a hike or a swim? That freedom of movement is one of the main drivers for my diverse approach to exercise.
What do you want to be able to do?
Sometimes I think when people think of exercise they see either a weight room or a row of treadmills, ellipticals and stationary bikes. A few more perhaps see a studio for yoga or aerobics or other classes. If those options work for you, great! But the world of movement, exercise, training and physical culture extends so much further beyond that. Another reason I take such a diverse approach to movement is because there are so many interesting activities to engage in. My son attends a local American Ninja Warrior gym called the Ninja Warehouse. They've got parkour, obstacle training and crazy grip strength challenges. It's outside of the typical gym atmosphere and it might just be fun and challenging enough to get you to stick with it. Another reason to determine what you want to be able to do is it determines what, where and how often you train. I'm a little obsessed with handstands and I know that in order to work effectively on my balance, I need to train handstands nearly everyday. Getting stronger in the deadlift, on the other hand, might actually mean training a variety of lifts to attack weak points. Once you understand what you want to be able to do, you can start to create a plan that you'll enjoy.
What are you willing to sacrifice for it?
This question can be posed many ways: How much pain are you willing to endure? (In the form of hard work, tedious repetitions and the like) What things are you willing to give up? (Out-of-control eating, an hour of sleep, closely following sports, etc.) Additionally, what are you not willing to give up? (Family time, job, pleasure reading, TV shows, sugar) No matter what your goal is there will likely be something you have to trade in order to achieve it. If you want six-pack abs, you will likely need to eat fewer calories. If you want to train for an Iron Man, you will likely sacrifice some sleep or some family time. If you aren't committed to your goal, you probably won't give up what you need to in order to achieve it. And that's okay! I like to ask this question so people can see what it will take to get where they want to be.
You can determine and take control of so many things related to your health and fitness. you just have to sit (or squat) down and figure it out. The more specific your goal is the more specific your planning will have to be. Feel free to ask me about it if you think I can help. Have fun.
There is another way. I like to ask people to look at and think about the following four questions to help them get started:
1. What do you want to look like?
2. How do you want to feel?
3. What do you want to be able to do?
4. What are you willing to sacrifice for it?
What do you want to look like?
This question is perhaps the most vain of the four but I don't think there are many people who exercise without at least some hope of changing their physical appearance. I personally think there is nothing wrong with seeking to alter how you look. Do you want bigger shoulders or arms? Do you want a shapely "backside"? Do you want abs? Are you hoping to gain muscle? Lose fat? The answer to these types of questions will change what specific exercises you ought to do. You can't avoid resistance training (either with weights or your own body) if you hope to grow or accentuate muscle mass. You may see someone jogging for hours every week on a treadmill who wishes her glutes and legs looked more like a figure model's. She might not know that the figure model does squats and deadlifts regularly. These questions will also largely determine your nutrition plan. You can't hope to lose fat and eat a calorie surplus. You can't gain muscle if you're eating too little protein. Again, it's important to know what you want to look like.
How do you want to feel?
This one is a little bit harder to measure. I think this has a lot to do with nutrition. I know if I include lots of vegetables and high protein levels in my diet I feel fuller longer and generally healthier. I could eat the same amount of calories or macronutrients with junk food but I'd feel hungry and sluggish. I like to feel light and energetic. I also like to experience freedom in how I train. I don't mean free to change exercises on a whim but freedom of movement. Am I able to move with relatively ease between gymnastics and weightlifting? Can I help someone move without worrying about my grip, back or heart giving out? Can I go on a hike or a swim? That freedom of movement is one of the main drivers for my diverse approach to exercise.
What do you want to be able to do?
Sometimes I think when people think of exercise they see either a weight room or a row of treadmills, ellipticals and stationary bikes. A few more perhaps see a studio for yoga or aerobics or other classes. If those options work for you, great! But the world of movement, exercise, training and physical culture extends so much further beyond that. Another reason I take such a diverse approach to movement is because there are so many interesting activities to engage in. My son attends a local American Ninja Warrior gym called the Ninja Warehouse. They've got parkour, obstacle training and crazy grip strength challenges. It's outside of the typical gym atmosphere and it might just be fun and challenging enough to get you to stick with it. Another reason to determine what you want to be able to do is it determines what, where and how often you train. I'm a little obsessed with handstands and I know that in order to work effectively on my balance, I need to train handstands nearly everyday. Getting stronger in the deadlift, on the other hand, might actually mean training a variety of lifts to attack weak points. Once you understand what you want to be able to do, you can start to create a plan that you'll enjoy.
What are you willing to sacrifice for it?
This question can be posed many ways: How much pain are you willing to endure? (In the form of hard work, tedious repetitions and the like) What things are you willing to give up? (Out-of-control eating, an hour of sleep, closely following sports, etc.) Additionally, what are you not willing to give up? (Family time, job, pleasure reading, TV shows, sugar) No matter what your goal is there will likely be something you have to trade in order to achieve it. If you want six-pack abs, you will likely need to eat fewer calories. If you want to train for an Iron Man, you will likely sacrifice some sleep or some family time. If you aren't committed to your goal, you probably won't give up what you need to in order to achieve it. And that's okay! I like to ask this question so people can see what it will take to get where they want to be.
You can determine and take control of so many things related to your health and fitness. you just have to sit (or squat) down and figure it out. The more specific your goal is the more specific your planning will have to be. Feel free to ask me about it if you think I can help. Have fun.
Saturday, March 12, 2016
Sources of Information, Part 3: Climbing
Part one on weightlifting is here and part two on gymnastics is here.
Climbing
A few years back I worked for a type of juvenile treatment center for just under a year. Though I strongly disliked the system used to manage the kids, I did enjoy the off-campus activities. One of them was my introduction to rock climbing. Having never really done much work with grip strength previously, climbing was difficult and somewhat painful. My hands felt raw after a session and my forearms would get pumped quickly. But I loved it. I'd watch the fluidity of the better climbers and be fascinated. I'd see them make dynamic, powerful moves and be so impressed. Climbing seemed to me a highly artistic style of movement and I wanted to absorb it. Additionally, it provided a strong connection to gymnastics strength and complemented the pushing involved in handstands and the like. These are my resources for climbing:
The Front Climbing Club - I mainly climb indoors. It's just easier and more convenient. And I really lucked out to have a world-class facility close by in which to do my "plastic pulling." I almost exclusive boulder, which is a style of climbing that uses no ropes or harnesses and is generally not as high off the ground. The routes are shorter and often require more power, which I think suits me. And though I enjoy climbing with others, it doesn't require me to climb with anybody else. As I'm often at the gym at 6am, usually it's just me and the wall. The staff here is so helpful and new routes seem to go up every week or every other week so there are always new challenges. I just love this place.
The Rock Climber's Training Manual - If you haven't already gathered this about me, know that I enjoy having a program to follow. I like to know how to progress, I crave organization in my training and yearn for the grind associated with dedicated programming. This book offers that to me. After about two years of just climbing, I felt like I was stalling in my progress. I wanted to work with hangboards (for strength) and campus boards (for power) but didn't know how to use them. The book details how to progress through these and other different training blocks in order to guide you to improved climbing. It helps you find weak points and attack them directly. I can now finally see myself progressing again.
I've met so many interesting people in the world of climbing and constantly try to bring others to try it out. It is fun. And it gets more fun the more you go. If you want to come climb with me, by all means, let me know. Next, in what I thought might be a glimpse into my aggressive side, I discover the arena of martial arts...
Climbing
A few years back I worked for a type of juvenile treatment center for just under a year. Though I strongly disliked the system used to manage the kids, I did enjoy the off-campus activities. One of them was my introduction to rock climbing. Having never really done much work with grip strength previously, climbing was difficult and somewhat painful. My hands felt raw after a session and my forearms would get pumped quickly. But I loved it. I'd watch the fluidity of the better climbers and be fascinated. I'd see them make dynamic, powerful moves and be so impressed. Climbing seemed to me a highly artistic style of movement and I wanted to absorb it. Additionally, it provided a strong connection to gymnastics strength and complemented the pushing involved in handstands and the like. These are my resources for climbing:
The Front Climbing Club - I mainly climb indoors. It's just easier and more convenient. And I really lucked out to have a world-class facility close by in which to do my "plastic pulling." I almost exclusive boulder, which is a style of climbing that uses no ropes or harnesses and is generally not as high off the ground. The routes are shorter and often require more power, which I think suits me. And though I enjoy climbing with others, it doesn't require me to climb with anybody else. As I'm often at the gym at 6am, usually it's just me and the wall. The staff here is so helpful and new routes seem to go up every week or every other week so there are always new challenges. I just love this place.
The Rock Climber's Training Manual - If you haven't already gathered this about me, know that I enjoy having a program to follow. I like to know how to progress, I crave organization in my training and yearn for the grind associated with dedicated programming. This book offers that to me. After about two years of just climbing, I felt like I was stalling in my progress. I wanted to work with hangboards (for strength) and campus boards (for power) but didn't know how to use them. The book details how to progress through these and other different training blocks in order to guide you to improved climbing. It helps you find weak points and attack them directly. I can now finally see myself progressing again.
I've met so many interesting people in the world of climbing and constantly try to bring others to try it out. It is fun. And it gets more fun the more you go. If you want to come climb with me, by all means, let me know. Next, in what I thought might be a glimpse into my aggressive side, I discover the arena of martial arts...
Monday, February 29, 2016
Simple Conditioning Programming
If you missed my post on strength training, it's right here.
Conditioning, endurance training, aerobic capacity, whatever you want to call it. To me, these things are all about training the energy system that can withstand outputs longer than 30-90 seconds. I feel like my grasp on the science related to this is constantly challenged. To be honest, I never had any interest in aerobic training until I started practicing martial arts (blog entry forthcoming). Some people prefer high-intensity all the time, some like to periodize their conditioning and still others only ever explore low-intensity steady state. In order to (hopefully) simplify the idea, I'm going to offer a basic template for programming aerobic training.
Day A - Long distance, low-intensity steady state work.
Day B - High intensity, interval style work or circuit training.
I know there are varying intensities and further complexities but I want this to be easy.
For long distance, low-intensity steady state work simply choose a modality that you like and do it non-stop for 20-90 minutes, depending on your goals, capacity and desire. Some options are: running, cycling, swimming, skipping rope, rowing, hiking, shadow boxing or any other activity you can maintain for the desired time at a relatively constant rate. Get a heart rate monitor if that helps you know if your intensity is too high or too low. Don't overthink this and just get out there.
For high-intensity intervals (HIIT) or circuit training, you are concerned with work to rest ratios. I've seen 1:1, 2:1 and even 3:1 work to rest ratios. An easy (as in, not complex) HIIT workout is this: Jog/Walk for 30 seconds, Sprint for 30 seconds, Repeat 6-10 times. It's mentally challenging as well as physically. It's important that you are sprinting hard during the sprints. You could perform the same basic workout on a track with measurable distances: Jog/Walk the curves (100 meters), Sprint the Straightaways (100 meters), Repeat 4 times around the track.
For HIIT or circuit training you can do all the same exercise (all sprints, for example) or vary them (first burpees, then sprints, followed by pushups and then squats for 4 rounds). This is another one not to overthink. There is no perfect workout. Sprinting is easy, requires only space and is effective. Hill sprints are fun (in a brutal sort of way) and you'll never become too fit to do them. But feel free to pick and choose from any number of exercises you like. The larger the number and size of muscles used in the circuit or interval, the harder it will be. In a good way. Learn to love that feeling and you'll have the consistency to make HIIT work for you.
I hope I made that simple enough. It requires work, consistently applied, but the results are fantastic.
Conditioning, endurance training, aerobic capacity, whatever you want to call it. To me, these things are all about training the energy system that can withstand outputs longer than 30-90 seconds. I feel like my grasp on the science related to this is constantly challenged. To be honest, I never had any interest in aerobic training until I started practicing martial arts (blog entry forthcoming). Some people prefer high-intensity all the time, some like to periodize their conditioning and still others only ever explore low-intensity steady state. In order to (hopefully) simplify the idea, I'm going to offer a basic template for programming aerobic training.
Day A - Long distance, low-intensity steady state work.
Day B - High intensity, interval style work or circuit training.
I know there are varying intensities and further complexities but I want this to be easy.
For long distance, low-intensity steady state work simply choose a modality that you like and do it non-stop for 20-90 minutes, depending on your goals, capacity and desire. Some options are: running, cycling, swimming, skipping rope, rowing, hiking, shadow boxing or any other activity you can maintain for the desired time at a relatively constant rate. Get a heart rate monitor if that helps you know if your intensity is too high or too low. Don't overthink this and just get out there.
For high-intensity intervals (HIIT) or circuit training, you are concerned with work to rest ratios. I've seen 1:1, 2:1 and even 3:1 work to rest ratios. An easy (as in, not complex) HIIT workout is this: Jog/Walk for 30 seconds, Sprint for 30 seconds, Repeat 6-10 times. It's mentally challenging as well as physically. It's important that you are sprinting hard during the sprints. You could perform the same basic workout on a track with measurable distances: Jog/Walk the curves (100 meters), Sprint the Straightaways (100 meters), Repeat 4 times around the track.
For HIIT or circuit training you can do all the same exercise (all sprints, for example) or vary them (first burpees, then sprints, followed by pushups and then squats for 4 rounds). This is another one not to overthink. There is no perfect workout. Sprinting is easy, requires only space and is effective. Hill sprints are fun (in a brutal sort of way) and you'll never become too fit to do them. But feel free to pick and choose from any number of exercises you like. The larger the number and size of muscles used in the circuit or interval, the harder it will be. In a good way. Learn to love that feeling and you'll have the consistency to make HIIT work for you.
I hope I made that simple enough. It requires work, consistently applied, but the results are fantastic.
Monday, February 22, 2016
If Change Were Easy, We'd All Be Fit, Debt-Free and Well-Educated
When I was younger I, like many others, had an over-inflated sense of my capacity, especially my athletic abilities. I was out of touch with what it took to develop excellence in anything I tried. I was one of those boys described in the book Boys Adrift by Leonard Sax. The truth is I didn't achieve excellence in anything because I did so little to develop any natural talent I had. In my head, however, I knew that if I just cared I'd be great. It's a difficult mindset to explain so I'll give an example:
In college, I saw a video of a climber doing several one-arm pullups on a climbing wall. I specifically recall thinking that I could do that. What?!? Where did that confidence come from? Why did I think I could come even close to that achieving that feat? And why didn't I just go do it if it was so easy?
I can't explain the psychology behind that assumption of mine but I can tell you that I now know (at least a little better) how much time and training that feat required. In order to achieve that level of pulling strength I was going to have to change so many things I was doing at that time. And guess what: change is NOT easy. It just isn't.
Here is a short(ish) list of traits I've had to accept in order to help me to realize change:
Discipline. I found that no matter how passionate I am about a goal, there are days and sometimes weeks wherein I do not want to train. My motivation will wane and I just won't feel like getting my workout in. I have to be disciplined. I have to do my scheduled workout, even when I don't feel like it. Progress does not come from dreams alone. You have to get the work in according to your plan.
Effort. And speaking of work, you cannot overcome your current level of ability without effort. Muscles, tendons, ligaments, and the like all respond to stress. This response strengthens muscles and other tissues. Even just maintaining strength and skills requires ongoing effort. You will simply atrophy and regress without work. When you see success, you must understand the total amount of work needed to achieve it was substantial. Nothing overcomes inertia in our increasingly quick-fix society like action.
Consistency. Closely linked to the first two traits is consistency. Consistency, like discipline, shows commitment. It can be easy to follow through on some desire for a week or two. The real progress in attaining a goal is in the day in and day out effort accumulated over a long period of time. It seems that with training, the results are often not linear, like a set of stairs. Often we experience plateaus followed by surges. The only way to reach those surges, which can bring exponential results, is by constantly exposing yourself to stress. This repeated effort over time strengthens your base and allows you to reach higher heights, bursting through the plateau. As I've said before, even a poor program can yield great results if the training is done consistently.
Tenacity. If you can be 100% consistent with no failures of any sort, I applaud you. I am not that way. Sometimes I'll slip and make an excuse. Sometimes I'll keep rationalizing and justifying for some time. Tenacity is the ability to pick yourself back up and get going again. It's persistence in the face of obstacles. I have to teach myself to show stubborn doggedness to work through those slips and excuses and hopefully, in time, avoid them altogether. It's also showing grit in tough times, like during a particularly grueling workout, showing a determination to finish what you've set out to do. I fall short, early and often. But I look to work to make that less and less true of myself.
Patience. One aspect of training that used to irritate me to no end is that, as obsessive as I am and have been about exercise, there are so many people, much less engrossed than I, who are stronger, more skilled and generally fitter. Sometimes it seems as if even people with less total training time under their belt than I have develop capacities with relative ease. I have since worked to develop my patience and realize that I'm not competing against these people. I'm competing against myself. Mastery takes time, longer for some than for others. Developing tendon strength is slower than developing muscular strength. Mobility is improved centimeters at a time. There is great wisdom in Aesop's fable "The Tortoise and the Hare."
Humility. Check your ego at the door. At Mushin Academy, where I do my martial arts training, this principle is critical to your continued success. You must learn to appreciate fundamental drilling, realizing that you likely have NOT mastered the most basic of moves. This strikes at the heart of my above mentioned issues. I often think I'm right and the best no matter the question. It has taken several instances of being shown I was wrong and inferior for me to start to lower my over-developed self-assurance. The more humble I try to be, the faster I learn and the more I learn.
In some ways, all of these traits are saying the same thing using different words. I may be long-winded but make no mistake: Change is NOT easy. It can be downright demotivating to learn that. But action will help you overcome these obstacles. Change things one at a time. Apply discipline, consistent effort. Be patient with yourself. Be tenacious. Change will come over time if you keep after it. Let this be the time you DO follow through and, ultimately, achieve your goal.
In college, I saw a video of a climber doing several one-arm pullups on a climbing wall. I specifically recall thinking that I could do that. What?!? Where did that confidence come from? Why did I think I could come even close to that achieving that feat? And why didn't I just go do it if it was so easy?
I can't explain the psychology behind that assumption of mine but I can tell you that I now know (at least a little better) how much time and training that feat required. In order to achieve that level of pulling strength I was going to have to change so many things I was doing at that time. And guess what: change is NOT easy. It just isn't.
Here is a short(ish) list of traits I've had to accept in order to help me to realize change:
Discipline. I found that no matter how passionate I am about a goal, there are days and sometimes weeks wherein I do not want to train. My motivation will wane and I just won't feel like getting my workout in. I have to be disciplined. I have to do my scheduled workout, even when I don't feel like it. Progress does not come from dreams alone. You have to get the work in according to your plan.
Effort. And speaking of work, you cannot overcome your current level of ability without effort. Muscles, tendons, ligaments, and the like all respond to stress. This response strengthens muscles and other tissues. Even just maintaining strength and skills requires ongoing effort. You will simply atrophy and regress without work. When you see success, you must understand the total amount of work needed to achieve it was substantial. Nothing overcomes inertia in our increasingly quick-fix society like action.
Consistency. Closely linked to the first two traits is consistency. Consistency, like discipline, shows commitment. It can be easy to follow through on some desire for a week or two. The real progress in attaining a goal is in the day in and day out effort accumulated over a long period of time. It seems that with training, the results are often not linear, like a set of stairs. Often we experience plateaus followed by surges. The only way to reach those surges, which can bring exponential results, is by constantly exposing yourself to stress. This repeated effort over time strengthens your base and allows you to reach higher heights, bursting through the plateau. As I've said before, even a poor program can yield great results if the training is done consistently.
Tenacity. If you can be 100% consistent with no failures of any sort, I applaud you. I am not that way. Sometimes I'll slip and make an excuse. Sometimes I'll keep rationalizing and justifying for some time. Tenacity is the ability to pick yourself back up and get going again. It's persistence in the face of obstacles. I have to teach myself to show stubborn doggedness to work through those slips and excuses and hopefully, in time, avoid them altogether. It's also showing grit in tough times, like during a particularly grueling workout, showing a determination to finish what you've set out to do. I fall short, early and often. But I look to work to make that less and less true of myself.
Patience. One aspect of training that used to irritate me to no end is that, as obsessive as I am and have been about exercise, there are so many people, much less engrossed than I, who are stronger, more skilled and generally fitter. Sometimes it seems as if even people with less total training time under their belt than I have develop capacities with relative ease. I have since worked to develop my patience and realize that I'm not competing against these people. I'm competing against myself. Mastery takes time, longer for some than for others. Developing tendon strength is slower than developing muscular strength. Mobility is improved centimeters at a time. There is great wisdom in Aesop's fable "The Tortoise and the Hare."
Humility. Check your ego at the door. At Mushin Academy, where I do my martial arts training, this principle is critical to your continued success. You must learn to appreciate fundamental drilling, realizing that you likely have NOT mastered the most basic of moves. This strikes at the heart of my above mentioned issues. I often think I'm right and the best no matter the question. It has taken several instances of being shown I was wrong and inferior for me to start to lower my over-developed self-assurance. The more humble I try to be, the faster I learn and the more I learn.
In some ways, all of these traits are saying the same thing using different words. I may be long-winded but make no mistake: Change is NOT easy. It can be downright demotivating to learn that. But action will help you overcome these obstacles. Change things one at a time. Apply discipline, consistent effort. Be patient with yourself. Be tenacious. Change will come over time if you keep after it. Let this be the time you DO follow through and, ultimately, achieve your goal.
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