The Most Awesome Workout Ever

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It was the year 1899 when then commissioner of the U.S. Office of Patents Charles H. Duell declared, “Everything that can be invented has been invented.” From our perspective 118 years later it seems absolutely ridiculous that someone who had so much access to the world of innovation could make such a statement.

Is your fitness and nutritional knowledge similar, or on par with what Duell thought regarding innovation back in 1899?

Have you concluded, based on what you “know”, that someone your age and current physical condition simply cannot change your physique or alter your metabolism? I would like you to think again as science continues to evolve and, in recent years has only begun to think differently. It wasn’t that long ago we were all impressed watching Rocky Balboa crack five raw eggs into a glass so he could increase his protein intake but, science has since proved a cooked egg harbors far more nutritional value than a raw one! So, if you’re drinking raw eggs and think you’re making gains, the fact is you’re not. Now I don’t know of anyone who is drinking raw eggs any longer but the point is, it’s time to disregard old workout myths and nutritional knowledge and replace them with some new scientific fact.

One of the old workout myths that may be keeping you away from the weights is that you need to lift hours upon hours, every day of the week. Well, the good news is that’s just not the case. In the pursuit of healthy fitness your body has three simple requirements: Exercise, Fuel, (in the form of food), and Rest-lots of rest! The primary focus of this blog is exercise so I’ll key in on that but you need to understand, the old way of thinking of over exerting ourselves, or “stop when you drop” is quite simply not true.

Contrary to what you may believe, weight training or “resistance exercise” has much more to offer than an overall increase in muscle size. Resistance training causes an increase in your body’s metabolism AND a decrease in body fat all while increasing its lean muscle mass. As discussed in one of my previous blogs, the reduction in caloric intake without resistance training simply teaches our bodies to store fuel in the form of adipose fat tissue, (as future emergency energy stores), while eating away at its own lean muscle mass for its current energy requirements. In other words, if you don’t use your muscles, you’ll lose them! Our bodies literally cannibalize themselves in order to preserve energy in the form of fat as, when dieting, (or caloric intake reduction), we are actually training our bodies to store fat for future energy needs. So, contrary to common belief we MUST eat AND resistance exercise to lose excess body fat!

So now that we know we need to work our muscle to lose fat, let me share my personal experience how I lost 20 pounds of adipose fat tissue and gained 6 pounds of lean muscle in just 6 months.

Like you may be, I was one who came to the conclusion that I simply do not have the genetic makeup to be lean. I always considered myself athletic, I just never had an athletic look, (do I sound like Duell back in 1899???). It was time to make a change. In order to do so I began to read and study. I took what I learned and prescribed a workout formula specific to my personal need. I hung up the bike and running shoes and hit the weights. Here are some interesting facts I learned throughout my research.

Our muscles are comprised of three different types of muscle fibers, each having its own primary function. The proportions of these three muscle fibers vary within each individual person AND within each individual muscle themselves. Genetics determines muscle fiber dominance. Let’s look at all three and find out what they do.

White Fast Twitch, or type IIb muscle fiber is responsible for strength and explosiveness. It is this muscle fiber that gives us muscle size. Work this muscle fiber exclusively if an increase in muscle size is desired. Athletes who possess natural ability for explosive movements required in such sports as sprinting and weightlifting are white fast twitch muscle dominant. To increase muscle size, resistance training requires using a weight heavy enough to be moved in the 4-6 rep range to exhaustion. If you can’t move the weight 4 times, you need to lighten the weight, if you can move the weight beyond 6 times, you’ll need to increase the weight-it’s that simple.

Red Fast Twitch, or type IIa muscle fibers are responsible for sustaining loads over a relatively prolonged period of time. People who genetically have more red fast twitch muscle fibers are best suited to play sport requiring stamina such as boxing, football, or basketball. To improve stamina, work your muscles in the weight room using a weight allowing 12-15 repetitions per set.

Red Slow Twitch, or type I muscle fibers provide energy over long periods of times and are best suited for endurance events such as long distance running and cycling. Exclusively work this muscle fiber in the weight room if it is weight loss desired and improving your long-distance endurance while not increasing muscle size. Using a weight allowing repetition ranges of 20-25 times is the weight required to work these muscle fibers.

I learned each of the three muscle fiber types provide a unique purpose from its other two counterparts but when called upon they can all work in unison. For my own specific purpose, I determined I wanted to lean up AND increase muscle size and stamina. I decided I needed to work all three. Sounds like a lot of work? It’s not. The National Federation of Professional Trainers, (NFPT), suggests working all three muscle fiber types in a single workout. Holistic training was the work out prescription for me.

The trick to working each muscle fiber within the same workout is to exhaust one muscle fiber before moving along to the next one. One must start with the biggest muscle fiber and work your way down the ladder. If muscle fibers are worked in the reverse order it would be easy to exhaust your red slow twitch muscle fibers recruiting your red fast twitch muscle fibers to take over the load. This is exactly what you must avoid.

So, let’s use a chest press as our example workout. Perform two warm up sets using a weight approximately 60% of the weight you plan on using for your heavy set. I perform 10-12 repetitions using slow and deliberate form. After your warm up, load up the bar to a weight you will be able to move 4-6 times before exhaustion. Always use a workout partner as a spotter to ensure your safety. Perform the first set to exhaustion. If you were able to do more than 6 reps, add weight to the bar, couldn’t do 4 reps, remove weight from the bar. This is an absolutely critical component of this work out. Now, rest three minutes and perform the set one more time.

During your next 3-minute rest, remove enough weight from the bar so you’ll be able to perform 12-15 reps for your next two sets. Remember, always take a three-minute rest to flush out your muscles making certain to drink water. Now that you have successfully exhausted your white fast twitch muscle fibers it is only your red fast twitch which can be recruited to move the new, lighter weight. Complete two sets here, lighten the bar one final time to a weight that you’ll be able to complete two final sets at 20-25 reps. The last set sounds easy but you’ll find these last two sets are the hardest. Your muscles will be filled with lactic acid which will not be allowed to be flushed out of your muscles until you put the weight down. You will feel a burn like you haven’t felt in years!

I work 5 different muscle groups for each work out. I am able to perform all repetitions as described in just 75 minutes. Stay focused and the time flies.

Day 1 and day 3 I work this exact set as described. Day 1 is chest and shoulders, Day 3 is back and legs. On days 5 and 6 I work the same muscle groups but instead of the holistic work out as described above I work my red slow twitch muscle fibers exclusively as weight loss is my primary goal. 5 sets of each muscle group done in reps of 20-25 is a fun and demanding workout. Obviously, diet plays a role in order to achieve desired results but we will discuss that in a future blog.

After years of running and performing long distance athletics I have finally achieved the physique I had always hoped for. My current body fat percentage is at 9 percent, pretty good for a 57-year-old!

More ways to make healthy eating affordable

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A healthy lifestyle is a commitment in many ways, as it requires a fair amount of discipline, will power, and accountability. Making changes to your daily routine can be difficult at times, but these challenges are what will ultimately shape you (maybe figuratively and literally) into a fitter, happier individual.

Where dieting is concerned, one consistent challenge is the price of eating healthier meals on a regular basis. Healthy foods can, at times, reach lofty prices — regardless of where you are shopping. However, there several under-utilized, if not entirely overlooked techniques that can be adopted to make healthy eating less of a financial burden.

Here are three more easy ways to make healthy eating affordable.

 

Don’t buy it, grow it

When it comes to healthy eating, you cannot beat homegrown foods. Many wholesome items, especially fruits and vegetables, are capable of being planted and grown at home in a garden or greenhouse. Figure out which of these foods you consume the most, then find out how to effectively plant and nurture it so that you can produce it yourself. The process may be slow and a little time-consuming at first, but it should pay off in saved money and peace of mind knowing you are eating as naturally as possible.

 

Buy in bulk

Bulk buying can be a huge money saver in many aspects of grocery shopping, and it is just as effective when applied to a healthy eating regimen. You can buy almost any healthier food options in bulk, including grains, meats, fruits, and vegetables. Namely, items like breads and smaller fruits like berries and apples stand as ideal bulk choices thanks to their larger quantities. This approach will save you time otherwise spent on periodic weekly shopping trips, and it should also cut down on general costs (assuming you effectively divide your high-volume purchases into logical portions).

 

Freeze and refrigerate meals

I previously discussed how meal plans can be a huge asset to affordable, healthy eating, as they allow you to plan out healthy meals and apply them to the constraints of your weekly grocery budget. However, you can take this approach a step further by actually preparing your planned meals in advance and freezing or refrigerating them. Depending on the food in question, you should be able to quickly thaw out your food for an at-home meal or a packed work lunch without the present effort of throwing it together on a time schedule. You may even find yourself less stressed as a result of the latter notion.

The best movies for fitness motivation

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Movies are appealing for a variety of reasons, but one of the main reasons we continually absorb them is the chance to live vicariously through their characters. Nearly all movie characters endure challenges that are reflective of our own lives in one way or another, and this connection can be incredibly motivating in the right context.

This notion is especially true of sports and fitness films, many of which feature protagonists attempting to improve their athletic skills, win a crucial competition, or simply find their place in not only their sport of choice, but the culture encapsulating that sport.

Here are a few of the best films for fitness motivation.

 

Rocky

Often regarded as one of the most uplifting and motivational sports films of all time, Sylvester Stallone’s Rocky consistently produces a powerful vicarious effect over viewers. Something about Rocky Balboa’s against-all-odds situation is potent and moving, especially when paired with the brutal chapters of his training to fight heavyweight champion Apollo Creed.

At its core, Rocky is a typical David and Goliath tale, but with enough memorable characters and doses of reality to keep it fresh, it is able to remain one of the most resonant films of all time (and if those factors don’t pull you in, the film’s score will).

 

Remember the Titans

The Jerry Bruckheimer-produced Remember the Titans focuses on the true story of African-American football coach Herman Boone (played by Denzel Washington), who helped to bring racial unity to the T.C. Williams High School football team. Though the film is occasionally criticized for following an all too familiar sports film plot, it ultimately succeeds in providing an uplifting message that intertwines themes of tolerance and hard work.

 

Warrior

Warrior exhibits many of the same emotional drawing points as similar films before it (namely Rocky), but it is able to rise above cliche with a series of strong performances and a plot that is full of heart. The fim stars Tom Holland and Joel Edgerton as “two estranged brothers whose entrance into a mixed martial arts tournament makes them come to terms with their lives and each other.” The film is able to remain motivational due to its effective blending of familial turmoil and athletic drama.

 

Miracle

Miracle tells the true story of the 1980 United States men’s hockey team, which stunned the world when it defeated the heavily favored Soviet team to win gold at the 1980 Winter Olympics (aka the “Miracle on Ice”). The film is yet another classic underdog story told in a relatable and inspirational manner.

Kurt Russell’s “again” scene alone is chilling enough to inspire fresh training motivation.

The best cycling apps

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Like most aerobic fitness endeavors, cycling requires hard work in a variety of ways: commitment to training, planning routes and loops, developing a weekly schedule that works with your unique employment routine, and making sure your bike is regularly maintained for optimal performance.

With so many variables constantly at play, a biker’s life can occasionally be as hectic as it is relaxing and addictive. Luckily, there are a variety of technological resources available to make cycling an easier and smoother process, namely a long list of useful smartphone apps dedicated to the sports’ most crucial fundamentals.

Here are a few of the best cycling apps.

 

Strava

Strava has risen as a household name in fitness-based smartphone app technology. Aimed mainly at cyclists, runners, and walkers, the app records periods of activity and allows users to simultaneously log them and share them with other Strava users. For cyclists, the app is a great tool for monitoring rides and recording time over set segments.

 

Bike Gear Calculator

Simply titled, but infinitely useful, the Bike Gear Calculator app “is a quick way to compare different gears on your bike and on setups you’re considering, and for seeing how fast you’ll be travelling in a given gear at a particular cadence (pedal revolutions per minute).” The app serves as a great measuring tool and foresight resource for upcoming rides and races.

 

Cyclemeter

Cyclemeter’s main strength is its ability to use past and current experiences to contribute to future training approaches. The app implements GPS ride data to store your progress, focusing primarily on speed, distance, and overall time.

 

Garmin Connect Mobile

Like Strava, Garmin Connect Mobile stands as a popular resource among many different types of aerobic athletes. Specifically for cyclists, the app provides an advanced ride logging system through the Garmin Connect database, which can also be shared across Strava, MyFitnessPal, and other leading fitness-based apps. By using this app, cyclists will also have access to other Garmin features such as LiveTrack, which allows others to track you in real time during a ride.

 

Fill that Hole
Fundamentally different than the other apps on this list, Fill that Hole is a unique and quirky app designed to let cyclists report potholes and other road hazards to local authorities. The UK-based service strives to make the hazard reporting process easier and less micromanaged in terms of communication. After all, a roadside direct line of communication is a lot easier to navigate than a weekly municipal government meeting.