Men’s Health Big Book of 15-Minute Workouts.

I spotted the new Men’s Health Big Book of 15-Minute Workouts and flipped through it.  I am a sucker for these types of books, especially when I travel and need something to read on the Plane.  This book compiles a claimed 185 fast-paced circuit training and interval workouts.  The hype is there – become a lean, mean babe magnet in just 15 minutes a day - no gym membership required.

I have read and followed the programs in the NROL and HIAH.  I have also read and followed many of the workouts in the MH BBOE – the first in this series.  The BBOE is an excellent resource manual and I refer back to it constantly.  I took the NROL for Abs on my last trip and the trip before that.  Sorry – I just can’t get into it and I don’t like their exercise program  I am waiting for the NROL for the over 40 crowd to come out this Spring.  TommyLandNYC has commented that the NROL has just too much verbiage and it stops him from following it.  I can understand his point.  It took me forever to read through and follow the first NROL while you can get into HIAH quickly.

When I flipped through this BBO15 (Can you come up with another short hand way of referring to it?) I was attracted by the pictures and descriptions of the exercises which are excellent.  They follow in the footsteps of the original BBOE.  I bought it at B&N – over spent for it – but I was desperate – we were leaving the next day and I had nothing to read in the airport or on the plane.

I am in the midst of reading it.  Here are my initial observations:

• For the most part, the 15 minute workouts are Circuits designed to be done quickly so as to raise your Heart Rate and “burn fat.”  Many follow the HIIT format.
• The color photography of the exercises is excellent – they really show you the way.  The descriptions and notes that surround the pictures really do the job and they are both informative and interesting.
• The Diet advice follows the BBOE’s TNT Light format.  It is more of a controlled low carb eating plan than a true ketogenic diet or even a TNT eating plan.
• You can pair two workouts together to give you a longer and more varied program.  It looks like I will be able to use this to cobble together some new DIY workouts – 40 minute ones – thank you TJAK.

I am going to be moving through this book and will have more comments later on.

As of today – Buy it – You’ll like it.

Vacation Retrospective

Vacations are always a Trap.  We let down our guard and old forgotten ways seems to reappear in droves.  This is no less for me than for anyone else.  Some thoughts as this vacation comes to an end.

Although we have our own kitchen and try hard to have as many meals as possible “at home,” that is not the ebb and flow of any vacation.  It seems that the main social event when gathering with old friends and relatives is “breaking bread.”  Whether it was Brunch at their Club, Dinner at their home, or meet for Breakfast/Lunch/Dinner at a Restaurant  – so much of the food is out of your control.

I may have made proper choices – but – the hidden additives where everywhere.  I’m not complaining.  Some of the choices where intentional indulgences.  Breakfast at the Original Pancake House [a half of a Dutch Baby and an eighth of an Apple Baby - a once a year event and a small piece of cheese cake at the Club].  There was nothing eaten that would exceed my basic caloric maintenance levels – but – Carbs – well that is another issue – and let’s not forget the salt.

Carbs stored as glycogen – hold onto 3-5 grams of water per gram of glycogen.  Add to that the salt in the food which is not purged as fast as if you where eating at a low carb level.  End result – the scale shows it.

I just have to know – that this is not real weight.  It will be gone within a week or less.  No question that all the exercising I did during this vacation – including two doubles – did ZERO to keep the scale from smacking me upside the face.  I tried hard to burn off the stored glycogen – my body did not want to let it go.   

No Complaints – Seriously – not bitching – just observing.

The positives:

We got to relax in the warmth of the Florida sun and soak up some Vitamin D.

Spent time with good friends and friendly relatives.

Had lunch with a 52DC Buddy – SWF.  Always nice to meet and greet someone you have only interacted with on the 52DC Forum.  Nice guy.  Fun to have lunch with.  Don’t think I could keep up with him in the gym or a Warrior Dash.  Check out SWF’s Blog. 

Although my vacation place is set up to be an office – I did minimal real work – nice.  Just enough to know that the office was continuing on without me.

Well – I’m off to meet my brother and his wife for lunch.  The lucky guy is fully retired down here.  Tonight – meeting friends for dinner.

Cholesterol – Another View

The Jan/Feb issue of Men’s Health on page 20, cites a recent study which tracked people over an 11 year period and determined that the best predictor of cardiovascular disease is your non-HDL cholesterol.  This is your Total Cholesterol minus your HDL.  The resultant figure represents not only your LDL but the “more esoteric artery-clogging particles, such as VLDL and Lp(a).  … To stay in the safe zone, aim for a non-HDL level of 130 or less.”

Naturally, I immediately calculated my numbers and will now build this formula into my Chart.  Here are my non-HDL levels for the past 6 years.

• 10/05…………..177 [pre-low carb eating/weight loss/exercise]
• 07/07…………..112
• 02/08…………..101
• 04/08……………78
• 03/10……………91
• 11/10…………..129
• 11/11…………..103

The fact that the numbers are all over the place – even though my eating is relatively the same – drives me nuts.  Yes, I know – it is only a snap shot of that moment in time.

I really should not bitch and moan.  From 4 months into adopting a Low Carb (ketogenic) eating regime, starting to lose weight and exercising, my numbers have all been well within the “safe zone.”  Now – I just have to stay the course.

 

Musings on Protein

I have consistently wondered about the focus on the amount of Protein a person should be eating.  It appears that most people don’t eat enough.  When they start on TNT or any other Ketogenic Diet, or for that matter start exercising, their attention to the amount of Protein they ingest becomes more focused. 

Those who exercise will start relying on whey protein – sometimes to an excess.  Those who change their eating habits have a hard time bringing their protein levels up. 

I have never had a problem eating enough protein.  In fact – eating too much has been more of a problem.  I came from a home with 3 boys and a Dad who worked a physically challenging job.  MEAT & EGGS were our mainstay.   It was only as the Low Fat Mantra started to take hold of society that I started to vary - unhappily from that pattern.  When I started Low Carbing – it was like putting on a well-worn and comfortable sweater.

We just arrived at our vacation place in Florida and are over lapping for 24 hours with my SIL and BIL.  They are the flip side of the eating coin from us.  He is single digit body fat with defined muscles – and has always been that way with a minimum of exercise – probably because he is a body always in motion.  She works hard at keeping her weight in check – in her own way.

Years ago, my BIL and I spent a week together doing heavy-duty hiking, canoeing and camping.  I was the not fit overweight guy – 6 inches taller than the fit younger guy.  I was the experienced guy – he had only read about it.  I worked harder – or at least the same.  We ate the same food except that what I did not eat – he finished.  He also had multiple energy bars each day.  In the end – he lost 5 pounds and I gained 5 pounds.

Back to yesterday and our arrival in Florida.  My SIL made dinner.  Two – that’s right – two measly drum sticks and a handful of veggies for dinner.  Nothing in the fridge or around except boxes of cereal and bags of chips.  I opened the freezer – 3 half-gallon tubs and 2 pint containers of ice cream. WTF - I glared at my wife.

After dinner we went over to our friends’ home.  Thankfully she put out an array of cheeses and nuts.  I can always count on her to be a great Hostess.  Happiness.  I even ate a small piece of rice pudding.  Necessity prevails.

When we got back to the house, my BIL finished the two pints of ice cream.

This morning I went to the gym before anyone woke.  On the way back, I stopped and picked up the necessities for breakfast, including heavy cream – there was only a container of no fat milk in the fridge.  They had cereal for breakfast.  We had eggs and sausage.

What it comes down to is simple:  Most people under eat protein and veggies, and over eat processed carbs.  When they change their diet – no matter what diet – protein becomes the critical focus with veggies 2nd up at bat.

As I read the various fitness books and magazines – they all emphasize eating protein at every meal - and I am always surprised about their need to do so.

How many grams of Protein do you eat each day?

PS:  They are leaving in a couple of hours.  I am going to put the ice cream into a plastic bag – out of sight but never out of mind.

ETA:  My wife and I each had a tablespoon of ice cream and then washed it down the sink – better safe than sorry.

Grunting, Shouting, Talking, Slamming Weights and Cell Phones – Gym Noise to the Max

I’m not all that noise sensitive.  But even I have my limit.  That limit is set by interference with my concentration.

I do not plug into music during my workout.  It does not help me focus on my workout.  I find it a distraction.   That means my ears are open to the general noise of the gym.

Background music:  It is there and usually not loud enough to be meaningful.  Better than silence and it does mask light conversation and the sound of the machines.

Grunters:  Depends on whether they are loud intentional grunting or a relatively involuntary escape of air.  There are guys that grunt so loud you can hear them across the gym. 

Self Talkers:  These are a subcategory of the Grunters.  They talk to themselves and their equipment – loudly.

Gym Buddy Encouragement:  OK this is just plain annoying because they shout their encouragement and their buddy is usually a Grunter.

Cell Phone Talkers:  Need I say more.  The gym has a no cell phone policy – never enforced.

The Sports Talkers:  They greet each other with a half hour discussion of yesterday’s games and who did what – where – and when.  They take Monday morning quarterbacking to the limit.

Weight Slammers:  These are the guys who drop their weights to the floor – especially when doing dead lifts – or – while loading them – slamming two weights together like cymbals. 

You probably have a couple of more of your own favorites to add to this list. 

I have no solutions or conclusions.  This is just a rant.  But – one day I will end up shouting out – Shut the ***** up. 

 

 

COPD, Semi-Annual Physical & Me

Had my annual physical this morning – or at least I got to the Doctor’s office in the morning.  Spent 1.5 hours waiting to be called – it actually became an afternoon appointment.

I hate my annual physical – especially since he has moved it up to every 6 months – not because I’m ill or in disrepair but because I am “at that age.”  It also points out in bright blaring sounds and colors the damage I have done to my body over a lifetime of abuse.

About a year or so ago the Spirometry Test was not “perfect.”  It was just bad enough to tag for follow-up.

Spirometry (meaning the measuring of breath) is the most common of the pulmonary function tests (PFTs), measuring lung function, specifically the measurement of the amount (volume) and/or speed (flow) of air that can be inhaled and exhaled. Spirometry is an important tool used for generating pneumotachographs which are helpful in assessing conditions such as asthma, pulmonary fibrosis, cystic fibrosis, and COPD.

The new piece of testing equipment is all digital.  She told me to inhale deeply and blow into the machine as fast and as forcibly as I could.  Then – once my lungs are empty – inhale deeply.  I went to stand up to do this and was advised to stay seated since she has had people get dizzy.  In a seated position, your lungs are compressed and there will not be an accurate measure.  I stood.  Did the test twice.  She then had to plug it into a computer and get a print out.  She would not tell me the results.

I am concerned about this test.  My younger brother has significant COPD – he smoked until hospitalized 4 years ago at 60.  At that time he had 29% use of his lungs.  today – if he is not sick – he has 50%.  My older brother has less severe COPD and uses an inhaler.  He stopped smoking somewhere in his early 50s.  I stopped smoking – 2 packs a day – when I was 23-24.  Went cold turkey and survived while losing weight.  As the Doc said – I was  also exposed to a lot of second-hand smoke.  No question. 

Happily the test came back normal – full lung capacity and function.

My blood work is great.

I have to go for my every 5 year colonoscopy since it is now 6 years.  Crack all the jokes you want – all I care about is that I am out cold for the procedure.  The worst part of the entire process is emptying your bowls prior to it.  Gotta be clean as a whistle.   ETA: scheduled for the 3rd week of February.

And – I am scheduled for an Echo Cardiogram to get a better picture of my aging heart.  ETA: scheduled for the 2nd week of February.

He is still not happy about me being on a Ketogenic Diet, but has to acknowledge its impact on my blood work.  Nay sayed the need to add salt.  Not sure he understands just how little salt I ingest and the full impact of eating less than 50 grams of Carbs most days.  You can’t find the salt shaker in my home. 

And – he is not happy about the amount and type of exercise.  Tuff.

Of course – he is substantially overweight.

To sleep, perchance to dream – ay, there’s the rub.

I got a call late yesterday afternoon.  I was needed for a business meeting that was to run from 7:00 pm to about 8 or so. Those I was to meet with were to go on to the second half of that meeting without me. 

I grabbed a fast dinner at home and headed out.  The initial part of the meeting lasted until 8:15.  I said my goodbyes, put on my coat and hat, and had one foot out the door when I was called back in.  I got out of there at 11:15 and home by 11:30. 

My wife threatened divorce if I set the alarm for 5:10am. I heeded her warning.  My body clock woke me at 5:00am.  I fought the urge to get up and go to th gym; happily the urge lost.  The next moment it was 7:30am. 

It took me close to 6 cups of coffee to make it through the day.  Never made it to the gym.  Instead had a heavy day with another evening meeting.  This one ended at 7:00pm. 

I will be at the gym tomorrow – no issue.

The start of this 52DC has been a fiasco.   I am now two RTs in the hole.  I will make it up – doubles over my vacation should do it. Doubles – yeah – that’s the way.  I’ll live in the gym.

Anyone out there want to represent me in the divorce proceedings?

Just An Average Gym Rat

I’m not sure if this is a positive or negative phrase.  I guess it depends upon whether you like to exercise or you look down your nose at people who waste their time going to the gym.  My time at the gym has increased from 3 days a week when I started to usually 6 days on and only one day off.  Sounds like a lot, but my time there is about 45-75 minutes.  Usually it is a short hour.

I love the tweet length factoids you find in fitness magazines.  I picked up the January/February issue of Men’s Fitness.  Here are some Factoids to ponder.

“The average length of a gym membership is 4.7 Years.” I joined my gym on 3/12/2007.  I am now at the 4.8 mark.  Woo Hoo! 

“As of January 2011, there were…

• 29,890 Health Clubs in the US.
• 50.2 million gym members
• 10.8% more gym members than in 2009.”

OK – we know that these statistics leave out some real facts – ones that us gym rats experience this time of year.   The Resolutionists Are Back!

These are the guys and gals who flood the Health Clubs and clog up our machines mis-use our equipment and take up valuable floor space.  They flood the gyms starting the first week of January.  They bring smiles to the Personal Trainers usually bored faces.  But – most of them will be gone in a couple of months. 

“50 – Percentage of people who quit their fitness goals after just six months.”

The sad economic fact is that ”gyms count on a dropout rate of at least 20-30%” according to Meg Jordan, editor in chief of American Fitness magazine.  They need that infusion of money and could not handle all their members if all their members decided to go as often as I go.

“12 – the percentage of a gym’s new members for the year that join in January.  By April, new memberships have declined below 7.8%.”

In the past, I’ve been part of the negative statistics.  One of those guys who started, hung in there for a year or two or three and then let it slide.  This time around I have exceeded the average. 

Why?  Probably a couple of hundred personal and health reasons – most of which have existed in the past – all of which lit a fire under my sorry arse.  What has made the difference?  Maybe it is eating Low Carb, or participating in the 52 Day Challenges or writing this Blog.  Maybe it is my age and the knowledge that I am not immortal and I have a limited amount of time to get and keep my act together.

Last night, I was at a big party with a loud DJ who only played fast music.  The average age was easily half mine.  We were out on the dance floor for most of the evening.  So many of my contemporaries were not – actually could not.  Glad that’s not me.

So how do you view yourself – a gym rat or a mouse?  

 

52DC Day 2 – DIY Phase 8 – Workout B

This morning was DIY Phase 8 - Workout B: 25 rep max - 10 reps per set.

Warmed up with 50 Swiss Ball Crunches – actually did about 80 – may just bump this to 100.  Although Crunches are not the “in” anymore, these are critical to get my back moving and warmed up.  Moved onto 50 Decline Push-ups.  First set was 35 followed by 15.  I would like to get this to 50 in one set.  This was directly followed by the workout.

• Mountain Climber: This is a continuation from Phase 7.  I am getting better at keeping my body tight and balancing on the BOSU platform.  The first two sets were 30 leg movements – 15 per leg.  The 3rd set – 40, 20 per leg.  Progress is being made.
• Goblet Squat: Doing this holding a 40 pound DB.  My ability to do deep squats is getting a bit better.
• Standing Cable Fly: Following the suggestion in the BBOE, I set the cables to the high point and kept my elbows only slightly bent.  I believe that I hit the right weight as a starting point. 
• Swiss-Ball Hip Raise & Leg Curl:  My form is getting better and my legs no longer cramp up.
• Alternating Standing Dumbbell Shoulder Press: Doing this with 30 pound DBs.  It is a good workout.

Tomorrow – Friday – is my normal day off.  We are heading down to Washington DC for the weekend – a family celebration at a nice Hotel.  There is an event Saturday during the day which includes lunch.  We should be back in the hotel by 2pm or so.  The BIG party is at the hotel and starts at 7pm.  The next morning is a breakfast at the hotel.  Then we get on the road and head north.  Should be back in the early evening.

The hotel has a pool and a fitness center.  I doubt that I will be able to get in a workout according to my schedule. Such is Life.  At the very least – my aim is to get in two days of 40 minute CTs, one on Saturday afternoon and the other on Sunday morning before breakfast.   That will put me a bit behind on my 3600 Challenge – but I will be able to make that up during the remainder of the Challenge.  I just do not want to blow off two days.

Clean eats may be a problem.  I am usually able to make do, but the food choices are going to be limited and are going to be Tasty.  Since I am not strictly on TNT Plan A – I have the leeway to call Saturday a re-feed Plan E day – or I may just give up a CE.

One way or another this will be a fun time – sandwiched between two miserable 6+ hour drives.

Winter 2012 52 Day Challenge – Day 1

The Winter 2012 52 Day Challenge starts on Wednesday, January 4, 2012.  Great!  I need the discipline; the structure; ……… a girdle.

Not much of a change from the last Challenge, but that is not bad or wrong as long as progress is being made – or at least progress previously made is not lost.

This Challenge starts with a weekend in DC followed 10 days later by 10 days in Florida.  Looking forward to both.  Washington is a fancy family celebration.  Love it.  Florida is a time to hide and relax – hopefully.  With a little bit of luck, I will be able to get a workout or two in at the hotel in Washington, and will buy into a short-term membership at the Powerhouse Gym in West Palm Beach. 

My Goals for this Challenge are pretty much the same as the last.

Clean Eats: 96/104  Still doing the TNT Low Carb Diet – I will stick with Plan A and maybe Plan B.

Resistance Training: 20  I have modified my workout and published it as Phase 8.  Only difference – eliminated the 15 rep workout and have one 5 and two 10 rep max workouts.  This is preceded by a warm up of 50 Swiss Ball Crunches and 50 Decline Push-ups which are items 1 and 2 of the 3600 Challenge.

Cardio Training: 20  Again 20 minutes on the Treadmill switching between LISS and HIIT; and 20 minutes or more on a Circuit which is comprised of the items 3 through 7 of the 3600 Challenge. 

Personal Goal 1: 40-4-40  At least 40 workouts of no less than 40 minutes a piece.

Personal Goal 2: 3600 Challenge

1. Swiss Ball Crunches: 800
2. Decline Push-ups: 800
3. Chin/pull-ups: 400
4. Single Arm Dumbbell Swings: 400
5. Hanging Leg Raises: 400
6. Weighted Dips: 400
7. Cuban Presses: 400

Looking ahead – I may switch up the 3 day a week RT workout to a rotating 4 day program.  5 Rep Max followed by 10 Rep Max, followed by 5 Rep Max followed by 10 Rep Max – Rinse and Repeat.  Only time will tell.

Now – to the Starting Line.