40-4-40 Challenge

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How much time do you spend exercising? Over the years at the Gym, I’ve seen everything from Gym rats who spend hours at a time exercising to those that do less than 30 minutes. Of course, there are always those who are there for an hour or more and spend 80% of the time talking.

As part of the 52DC we came up with the 40-4-40 Challenge to encourage individuals to really do a workout. Here’s how it works.

The 40-4-40 is complete when the participant completes 40 exercise sessions (CT/RT or any combination) lasting 40 minutes or greater. This simple structure will help you build the body you always wanted while shedding those extra pounds. Here are the simple rules for participation:

1 – The sessions should be done one at a time.

2 – The minutes are not cumulative (i.e. – you cannot do a 60 minute workout one day and a 20 minute the next and count them as two.)

3 – A spin class that lasts 60 minutes, would only count as one 40 minute session.

4 – However, if there is a distinct break, it counts as two sessions (i.e. – 45 minutes on elliptical and then lifting for 40 minutes.)

5 – There is one exception: If you walk 20 minutes to work each day, then on the same day walk 20 minutes home, that would count as 1 event.

This may be listed as one of your Personal Goals.

Over the years, questions were asked that we thought were not needed to be set forth.

Does your warm-up and cool-down exercises and stretches count in the 40 minutes? YES.  That is always a component of your workout.

What about rest time between exercises – should it be deducted from the 40 minutes? NO. Required rest – is just that – required rest.  However, talking time doesn’t count. You should be working out – not talking.

Almost all of my workouts exceed 40 minutes. More often than not, I may have to aggressively keep them to 40 minutes so I can get to work on time.

One of the benefits – It helps you focus on being more efficient with your workout time.

Just one of the things you learn by being part of the 52 Day Challenge.


The 2017 “Classic” 52 Day Challenge


The 2017 “Classic” 52 Day Challenge has just ended. 

Strange coincidence. The “Classic” Challenge was the very first Challenge all those many years ago and this was the first Challenge as the 52 Day Challenge Group linked to the Men’s Health Facebook page. A new day dawns.

There are 67 people signed up for this group. Of those, maybe 1/3 are prior Challengers. Very few individuals actually participated in this Challenge. WHY? No idea.

I was in favor of maintaining our link with Men’s Health since it would be a feeder into the Challenge. 67 interested individuals speaks to that. Still – The next Challenge which starts on January 3rd is going to give us a better idea of how this is going to play out.

Victor said it best: Build it and they will come.

For me – I will continue to participate. I like the dynamics – I like the people – I like the camaraderie.  And – I am afraid of falling back into old habits.

This morning – I looked out the window at about 6:00am – the Snow that was coming up the coast had not arrived yet. Woke my wife and said – Gym Time. We were at the gym by 7:15am. The Classic Challenge may be over but my life – which includes the gym – is still on track.

Here are my final numbers for the Challenge as of Friday, December 8, 2017, Day 52 (100%)

  • Clean Eats: 96/102/96 (100%)
  • Resistance Training: 18/15 (120%)
  • Cardio Training: 19/15 (126.67%)
  • Personal Goal 1 (Push-ups): 2600/2600 (100%)
  • Personal Goal 2 (Chin/Pull-ups): 1300/800 (162.5%)

I’m pretty happy. There were a number of vacation days that I was unable to get to the gym. Still – I managed to get within 3 workouts of my usual 20 RTs and 20 CTs.

My weight this morning was the same as my weight at the start of the Challenge. Maintaining my weight is an unstated and continuing goal. I have never weighed the same for this long a time – over 10 years.

Winter has come – I put on clothing from last season without worrying if it would fit. So Nice!

So with that in mind – See everyone on Wednesday, January 3rd for the 2018 Winter Challenge.

A New Day Dawns.

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After a bit of floundering and with guidance of Shrinkinguy, the 52 DC has landed in a Closed Group linked to MH Forums on Facebook.

We are not sure how this is going to work out – but it is at least a path forward.

Check out the new – hopefully improved – 52 Day Challenge.

The Last Day of Men’s Health Forums


The Men’s Health Forums including the 52 Day Challenge are being discontinued. Today is the Last Day. Here is the announcement:

The Men’s Health discussion forum is moving!

You can jump into the new Men’s Health Forum Facebook Group here: https://www.facebook.com/groups/120380495347736/. Make yourself comfortable, reacquaint with old friends and make new ones.

We want to thank all the people who made these forums a place to share stories and information, a good laugh and the occasional rousing argument, for more than a decade. We hope this move, to the world’s largest online platform, will allow that same sense of community to exist for years to come — just in a different location.

We understand that this decision will be disappointing to some of you. The existing conversations can’t be migrated and there are some features on the current platform that won’t be available on Facebook. But after considering all the pros and cons, we’re confident that this is the best move forward.

These forums will be closed down on Thursday, Sept. 28, and visitors here will be redirected to a page that will alert visitors to the change and provide a link to the Facebook Group.

Again, thanks for your participation and looking forward to connecting in the Facebook Group.

The Editors of Men’s Health

I’ve already joined the Group.  Check it out.

Summer 2017 52DC Ends – the Fall Challenge Starts


The Summer 2017 52  Day Challenge has ended. 

Here are my Final Numbers:

Clean Eats: 100/104/96 (104.17%) 
Resistance Training: 22/20 (110%) 
Cardio Training: 22/20 (110%) 
Personal Goal 1 (Push-ups): 2600/2600 (100%) 
Personal Goal 2 (Chin/Pull-ups): 1150/700 (164.29%)  

I managed to up my chin/pull-ups to 3 sets of 15. A set is 10 Chin-ups then 5 Pull-ups repeated 3 times. I’ve started mixing in push-ups and dips between the chins and pull-ups. I do this 3 times a week mixed in with the cardio machines.

I have a couple of “events” coming up which will impair my time in the gym, so I am lowering my goals just a bit for the next Challenge.

The Fall 52DC starts on August 9th. Check out the Announcement

Are you and your friends preparing for 5/10ks, Marathons, Triathlons, Tough Mudders, Spartans, etc… Form a Team-In-Training as part of this Challenge. This Challenge will help your Team be prepared for the big event.

Had a follow up exam with my Surgeon. Looks like I will eventually need a left knee replacement. Not gonna happen quickly – I am still rehabing the left leg. In this next Challenge, I need to focus on strengthening my left leg abductor muscle and get my Iliotibular band stretched and loosened. Have a script for PT – just have to find the time to get there.

Summer 2017 – 52 Day Challenge starts Wednesday

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The Summer 52 Day Challenge starts this Wednesday, May 31st. The Sign-up Thread has been posted. The FAQs have been updated. The Sign-up Thread for the Weight Loss sub-challenge has been posted. Time to get on board.

I’ve been doing these Challenges for what seems like forever. I actually started in the Summer of 2008. Five Challenges a year for Nine years. Why?

I have lost weight – lots of weight – multiple times. I have never been able to keep it off.

I have started an exercise program multiple times. I have never been able to stick with it.

This is the first time that I have kept the weight OFF!

I have ONE – set of clothing that fits – no matter what the season. I no longer have multiple sizes tucked away in the back of the closet. The last group of over-sized clothing was pulled out of a storage bin under my bed and is being given to a charity fund raiser. The good part – I found a sweater that still had the tags on it — that finally fits. Too bad it is summer.

It is really nice to be able to reach into the closet and have it fit. No guessing – no hoping – it just fits.

This is the first time I have stuck with going to the gym. No – I am not able to lift up small VWs – but I can do multiple sets of chin-ups and pull-ups without using an assisted pull-up machine. I am recouping the strength in my legs after having both hips replaced over the last three years.

It is now 10 years of eating Very Low Carb and exercising 6 days/week. 

I can’t argue with the results – and I can let you know – that much of my success has come from participating in the 52 Day Challenges.

It’s your turn! See you at the Starting Line.

Spring 52 Day Challenge Starts Today!

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Today is Day 1 of the Spring 52 Day Challenge.

It is not too late to Sign-up and join the fun.

Make today the first day of the rest of your life.

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