Archive for the ‘52 DC Challenge’ Category

Pickin up a few old moves,…

It's Not Me!

It’s a perfect form BOSU plank. It’s the only picture on Google that I could find that showed someone doing one.

I Like Em! Do enough reps and hold them for a long enough time and they work to beat the fat out of your midsection. I’m a believer.

 

 

Again, Not Me!

 

This 52DC has had me looking back to a few of my older routines and I’ve been pulling a handful of exercises that I use to perform though for some reason or another left out of newer circuits. Tomorrow’s resistance circuit includes Weighted Bulgarian Split Squats, I’ll be a little gimpy for a day or so but they will end up doing me good

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Eating plan and the plate,….

I have restructured my exercise for the winter 52 DC to a level I can live with, literally. Now it’s time to stick the diet. Nothing like waiting until the last moment eh!

My cardiologist and I have had a bit of a disagreement in how I should eat. I know that eating a rigid low carb higher fat diet like the TNT Plan A, similar to an Atkins Plan works in helping me to hit my BP and glucose targets. I know it, I know it, I just have a wicked hard time following it to the letter.

The diet that my cardiologist most recommends, The DASH Diet, reads like this for my situation.

Folks with Type 2 Diabetes should avoid high carb, low-fat diets. Instead choose low carb, moderate protein, and moderate fats. We are getting closer in theory.

I know TNT A works though it excludes a few foods that I just enjoy too much to give up near completely. Hense my ability to be successful. As far as I see it, The DASH diet is the next best choice.  It’s a plan that appeases my Doc as well as allowing for a few foods I really enjoy.

I’ll continue to eat very low carb, It’s what I do and it’s the best thing I can do to help keep my glucose numbers in check.  What carbs I do consume will be of the complex variety and come from vegetables, fruit, strongly suggested oatmeal, and a limited amount of whole wheat breads.

I have been following the plan for a few weeks now and my glucose and BP numbers are responding accordingly.

As a kicker, to help with the amount I eat, especially at night, yesterday I bought a set of 9 1/4″ plates to replace our standard 10 ½’s we have used forever and fill almost every night. Even if I fill the smaller plate my portions should be proportionately smaller.

The smaller plate won’t do any good if I fill it more than once.

Let the Winter 52DC Begin! I’m in a good position to actually succeed this time around.

Tackling the diet,…

Like trying to tackle a wild cat to me and then to hold it down!

As for the 52DC’s and real life here is where I kick my own arse time and time again. I know what I need to do though doing it consistently is a constant on the mind task. Seems also that the more I focus on rounding out a diet to maintain my weight inevitably I gain, frustrating as hell!

This break from work has given me a chance to read up on a couple of concept diets and evaluate not just their abilities to have me meet my targets but at the same time be a method that I can actually stick to so that it does work.

You hear so many times where someone will say, “hey, this diet or that diet does not work,…blaa, blaa, blaa,… what I hear is that “I didn’t dedicate 100% to it therefore I failed at it”.

I wish I could somehow mix the two concepts I am evaluating though I suspect that if I were to I will continue to post weight and personal vital numbers that are out of range further than they should be.

I will dial something in by Wednesday and go with it for the 52 days.

A wise friend of mine posts; ”The best diet is one you can stick to”. …….

Dialing in my 52DC workouts,…

January 3rd, it’s back to work.

January 4th, it’s Men’s Health 52 Day Challenge Time (52DC). I’m near dialed in and ready.

(Check this link for what the Men’s health 52 DC is; http://forums.menshealth.com/eve/forums/a/tpc/f/4551080985/m/9551009947  You might just choose to join, you are very welcome to. )

 

I really like these exercise and diet based challenges. They are personal in nature though there is a great camaraderie that develops on the forum as the challenge progresses. The Folks are super supportive. Take a look, the challenges are a lot of fun and the added bit of accountability is a great motivator.

 

Lately I have been working to dial my exercise circuits in for this challenge.

I have been experimenting with my cardio and with three different resistance routines. When leaving the gym I feel like I’ve been challenged by each. I recover well and by allowing a day between lifting I feel as though I can sustain what I am doing now for the duration.

First things first, I need to limit my workouts to 1 hour or less. No more 90-120 minutes. My body will talk to me in the case an hour is too much on days. Even if I’m feeling real good, an hour’s an hour. I have pushed too hard in a couple challenges and it didn’t work out well.  

When performing Cardio I will walk, jog, workout on an elliptical, treadmill, what have you, so long as I keep my heart rate around 115 while performing steady rate cardio or range between 100 to 130bpm while doing interval.

For resistance training I will be respecting my doctor’s order to limit myself to 50 pounds. 50 pounds might not seem like a lot of weight and it’s not by most regard though I invite you to workout with me some day, any day, I will show you how you can make 50 pounds hurt.

An Ideal workout will be 400 – 500 weighted reps, peak per set of 140bpm heart rate, rest to 100bpm before starting the next set. Each of the three circuits I have written up consume about an hour.  

I have three total body circuits written out that I will be rotating. My plan is to lift on Monday-Wednesday-Friday, Cardio on Tuesday & Thursday. I’m going to leave the weekends open initially. 

I’ll post the circuits in future blogs with the spec’s.

Now, I have to go to work dialing in a diet that I can actually stick to!

Time for a little goal sett’n,…..

One of the things the 52DC’s have engrained in to my daily life is to set goals, put a plan together to be successful and with true effort make it happen. Prior to I had always been completion driven though not to the calculating degree I am today.

Last year was so much easier in this department. By early November I had a concrete list of Items I wanted to accomplish by this time. Most of my goals were business related and for the most part, we not only accomplished each one, we slam dunked a couple. I have an exceptional staff.  

Career wise, 2011, I/we have had a monster year. It’s going to be tough to follow.  2012 will be better, I have a plan. In the next week or so I’ll touch on a couple very specific points just so they are on written record here though my business plans are not what this blog is about.  

On the flip side 2011 was the worst in the last three anyway health and exercise wise. I let down on all of the 52 day challenges. My diet was not as good as it should be. My sleep habits are not where they need to be. For me to have a truly successful 2012 I need to get each of these areas in line.   

This next week I have the store closed and along with a bit of business planning I will need to put a serious plan in place to address my health and exercise shortcomings. If I don’t, I’m going to die much sooner than I should. I know this.

The next challenge starts on the 4th. Biggest loser starts on the 3rd, (I always draw positive stuff from that show) These are two very big positives though “the best plan in the world isn’t worth the paper it’s written on if you don’t carry it out Capt’n”,……. Just say’n  

First things first, I need to reestablish that balance between family, business and  health.

Go!

I’m turning into a friggin’ blimp,…

I started out this challenge at 210lbs knowing full well that I would be spending 10-12 days on the road and working through the biggest eating holiday of the year. I was ready!

Week 1 I dropped near a couple of pounds, only took another 7-8 days to put it back on. One trip out and I came back with a couple more pounds. Second trip out and I actually weighted in pretty close to even from leaving. Third trip out I came home at 207, that was last Tuesday, not bad! Then has come the ead up too and the loved holiday on the tail end.

I do love all the trappings of Thanksgiving, Mother-in-laws turkey (should have stopped there) Sister-in-laws sweet potatoes, with cheese,… the stuffing, white potatoes doctored to the max, pies and an amazing array of deserts,… this family like most can cook!

I being of very little willpower love to sample, though, when does a sample become a helping! Ahhhh the questions,…. Throw in a long lack of steady exercise,…

This morning I’m a svelte 213lbs, not a good number, if I don’t get back to the gym and curb my eating, by Christmas dinner (now did you have to mention the second most beloved dinner of my year) I will turn into a friggin’ blimp!    

Tomorrow it’s back to near normal life as I know it. A normal work day, normal controlled menu, an hour stop at the gym before heading home.

Tomorrow night I write and post early the opening post for the 52DC forum, life hopefully will settle back down into my comfortable routine.

I can’t claim success on my CE goal as much so for losing track as it’s been for eating entirely poor.  Though there is still time to make the balance of my goals. 

I’m Still Ready!

TNT got me started,….

TNT, I hope you don’t mind if I feed off an Idea you gave me as I was reading your post of Nov. 14th. “Cable Push Pull rotation” http://tntman.wordpress.com/

In your post you talk about mixing up the exercises ever 4-5 weeks so as not to get bored. Makes good sense to me and if you follow any legitimate trainers’ advice they will tell you to keep your body guessing.  I follow that advice and for both mind and body.

Boredom, or as much so, the desire to add more impact to the moves had me change up a couple of my core 5 exercises recently. I wrote about it earlier on where I have added a curl to my weighted step ups and a chest press to my weighted Swiss Ball crunches.

The newest thing I have added is to alter my standard elevated chair dips. Lately I have been performing them with my feet extended on the top of an equal height Swiss Ball and my hands on a bench. A few sets of 20 reps each of these intensified moves adds some spice to a workout.

I really enjoy taking a standard move and see what I can do to add as much stress and inflect as much pain to the move as I can.  What do they call it a compound exercise? Not sure.

As part of this challenge I am performing 6000 reps. 4000 from 5 base exercises the remaining 2000 from “others”. Others include whatever I feel like doing at the time. Could be dead lifts, lat rolls, Russian twists, pullovers, chest flies, sumo squats, lunges, ….. I always pick at least two opposite exercises and then alternate sets.

The key for me is to write it into my circuit while in the locker room before hitting the floor. If I don’t write it in I do not do as good a job at picking an exercise. Then again, if I get a hankering to do something at some odd point during a routine, I just work them in. Box jumps for instance, I already have the stepper set up so why not!  

I may not be the most regimented guy when it comes to frequency to the gym, if I can show 3-4 times a week again I will be better for it. Cold is setting in and with being at the stoop of my off season it won’t be long before I will be lifting 5 times a week.

I’m with you TNT, I’ll find a handful of ways to keep it fresh. Thanks for getting me on the roll.