Someone said it tonight, to Sparta following a rather vigorous Spin Class, "I don't see how you keep doing this same "shit" day after day".
She was heading down to do a Power Pump class.
I interpreted the comment to say, "Wow, how do exercise hour after hour and keep going"?
The answer was quick, "Sitting behind a desk is harder and it kills much faster."
Great interchange, great discourse, great concise conversation.
It was all there, either use it or lose it, either try or die.
The real answer is movement, continuous, lots of it.
Stay still and the bad things overtake you.
Obviously this is an oversimplification but even in Genesis it states, "Thy shall earn thy keep by the sweat of thy brow".
No where does it say, "He who lives the sedentary life style shall find life everlasting".
So today in Boot Camp, at least 34 participants all eager to "kill" themselves for Sparta.
So who is relevant in all of this.
Everyone is relevant, all of the participants, all of the people looking in, wanting to join, (had a conversation at dinner with a gentleman), "I am trying to get to the point I can join Sparta's Boot Camp".
Sparta is relevant.
She is the reason all of these people are wanting to join.
I looked at her today as I was running my two laps, as I was hitting the mitts and I saw complete commitment to training, to improving the lot of we, the less fortunate.
She has some spectacular genes, I have no doubt of this, but if we could all follow her discipline, her program, genes or no genes, we would all be much richer in health and fitness.
Will we live longer, I don't know, don't care.
All I want now is to do what she is trying to teach.
Go hard or go home.
Don't waste time, she is giving us her best.
Saturday, March 5, 2011
Monday, February 21, 2011
22 Grams of Protein
I am trying to refine my diet to achieve ideal weight but the goal of 160 pounds continues to elude me.
My shirt size has gone from XL to M.
My waist size has dropped.
I feel good but would like more mass and 18 pounds less fat.
So what is the right amount of protein intake per day?
Most of the formulas would suggest 105 to 145 grams of protein a day for someone exercising at my intensity level.
Until you try you would be surprised at how hard it is to eat 130 grams of protein a day without a lot of protein shakes and those don't satisfy the need to chew.
Then someone put me onto Greek Yogurt, still not really chewable, but with a thicker consistency.
I found one with 15 grams of protein per serving until a friend told me about a Greek Yogurt with 22 grams of protein per serving.
It is expensive but it tastes good and goes great with whole grain granola.
Cottage Cheese has 15 grams of protein per serving, the addition of fish 4 oz. (22 grams of protein), chicken or turkey 4 oz. (19 to 20 grams of protein) rounds out the daily intake along with a protein bar that supplies 31 grams of protein------- protein intake 90 grams plus a 40 gram protein shake, a grand total of 130 grams of protein per day.
80 oz. of water, a large dose of fiber along with fruits and vegetables still leaves me trying to figure out how to lose the next 18 pounds.
If only Red Wine was high in protein and boosted metabolism, then life would be grand.
It probably was and did in the Garden Of Eden but that is a whole other story.
My shirt size has gone from XL to M.
My waist size has dropped.
I feel good but would like more mass and 18 pounds less fat.
So what is the right amount of protein intake per day?
Most of the formulas would suggest 105 to 145 grams of protein a day for someone exercising at my intensity level.
Until you try you would be surprised at how hard it is to eat 130 grams of protein a day without a lot of protein shakes and those don't satisfy the need to chew.
Then someone put me onto Greek Yogurt, still not really chewable, but with a thicker consistency.
I found one with 15 grams of protein per serving until a friend told me about a Greek Yogurt with 22 grams of protein per serving.
It is expensive but it tastes good and goes great with whole grain granola.
Cottage Cheese has 15 grams of protein per serving, the addition of fish 4 oz. (22 grams of protein), chicken or turkey 4 oz. (19 to 20 grams of protein) rounds out the daily intake along with a protein bar that supplies 31 grams of protein------- protein intake 90 grams plus a 40 gram protein shake, a grand total of 130 grams of protein per day.
80 oz. of water, a large dose of fiber along with fruits and vegetables still leaves me trying to figure out how to lose the next 18 pounds.
If only Red Wine was high in protein and boosted metabolism, then life would be grand.
It probably was and did in the Garden Of Eden but that is a whole other story.
Sunday, February 20, 2011
Once Upon A Time In Mexico
The last two weeks were spent in Mexico.
I love Mexico, especially the Baja Peninsula.
The weather in February is spectacular.
The Bay of Cortez is filled with Gray Whales and Humpbacks.
The catch of the day can be Tuna, Dorrado, Mahi Mahi, Snapper, etc.
The sun shines every day.
The sunsets literally take your breath away.
A full Moon in the Baja screams love and dancing the slow songs.
The desert while arid has a beauty all it's own.
The Mexicans are truly the best artisans I have ever witnessed.
The stone work, tile work, architecture, pottery and art are incredible.
I really believe I could get lost in the Baja and stay forever.
Here is the rub.
I need to exercise, I need my endorphins.
I guess I could lift rocks and run hundreds of miles but in the end I love the gym.
The resort, Fiesta Americana, has a gorgeous gym, weights, treadmills, ellipticals, machines, mats and all sorts of equipment.
The one thing they don't have is Sparta.
It takes a "wicked person" pushing you beyond your limits to make progress.
But in the end it is a personal issue to succeed, so do 15 Intervals, run 9 miles and hour for 2 minutes and then walk three miles and hour for one minute and repeat the sequence 15 times.
That will begin a good sweat.
Next go to the free weights and push yourself to do the most weight you have ever done without crushing your skull.
Then drink 15 gallons of water and skip all Margaritas for the week and get ready to re-insert into regular life------------
but wait--------anybody willing to get lost in the Baja,
Give me a call, maybe it can be arranged for the rest of our lives.
I love Mexico, especially the Baja Peninsula.
The weather in February is spectacular.
The Bay of Cortez is filled with Gray Whales and Humpbacks.
The catch of the day can be Tuna, Dorrado, Mahi Mahi, Snapper, etc.
The sun shines every day.
The sunsets literally take your breath away.
A full Moon in the Baja screams love and dancing the slow songs.
The desert while arid has a beauty all it's own.
The Mexicans are truly the best artisans I have ever witnessed.
The stone work, tile work, architecture, pottery and art are incredible.
I really believe I could get lost in the Baja and stay forever.
Here is the rub.
I need to exercise, I need my endorphins.
I guess I could lift rocks and run hundreds of miles but in the end I love the gym.
The resort, Fiesta Americana, has a gorgeous gym, weights, treadmills, ellipticals, machines, mats and all sorts of equipment.
The one thing they don't have is Sparta.
It takes a "wicked person" pushing you beyond your limits to make progress.
But in the end it is a personal issue to succeed, so do 15 Intervals, run 9 miles and hour for 2 minutes and then walk three miles and hour for one minute and repeat the sequence 15 times.
That will begin a good sweat.
Next go to the free weights and push yourself to do the most weight you have ever done without crushing your skull.
Then drink 15 gallons of water and skip all Margaritas for the week and get ready to re-insert into regular life------------
but wait--------anybody willing to get lost in the Baja,
Give me a call, maybe it can be arranged for the rest of our lives.
Wednesday, February 2, 2011
It Was a Good Birthday
The message was on the phone.
"Can you train at 8:30 in the morning"?
Sure, I text back.
I show up, "What are we doing today"?
"Arms".
"Sounds good".
The next half hour tests every idea I had about arm strength.
Lots of reps, standing, seated, on the incline and finally the 70 pound bar with repeated curls, this at the end of the session.
I finally get a good solid 10 reps which ends training but means it is time to go play in Boot Camp.
Sparta announces my birthday and my age 64, so the first thing we are going to do is 64 squats.
"Why can't you be 21"?, someone says.
I would if I could.
Boot Camp is big, 30 plus people, the pace rapid and the exercises intense, multiple push ups, squats, runs, hit the mitts, hit the heavy bag and so on.
Toward the end I am laughing because it is the only thing I can do without hurting.
The final challenge, 64 throw downs.
Then on to the weigh in, the final insult, I have gained 1.4 pounds and assured my team of last place again.
I can't wait to be 65.
"Can you train at 8:30 in the morning"?
Sure, I text back.
I show up, "What are we doing today"?
"Arms".
"Sounds good".
The next half hour tests every idea I had about arm strength.
Lots of reps, standing, seated, on the incline and finally the 70 pound bar with repeated curls, this at the end of the session.
I finally get a good solid 10 reps which ends training but means it is time to go play in Boot Camp.
Sparta announces my birthday and my age 64, so the first thing we are going to do is 64 squats.
"Why can't you be 21"?, someone says.
I would if I could.
Boot Camp is big, 30 plus people, the pace rapid and the exercises intense, multiple push ups, squats, runs, hit the mitts, hit the heavy bag and so on.
Toward the end I am laughing because it is the only thing I can do without hurting.
The final challenge, 64 throw downs.
Then on to the weigh in, the final insult, I have gained 1.4 pounds and assured my team of last place again.
I can't wait to be 65.
Friday, January 21, 2011
Old But Not: A Paradox
Birthday coming soon.
Can't access Medicare yet but close.
Hope I never have to use it.
I know my age but talking to my wife last night said, "I feel like I am 30 years old. I know I feel as good or maybe even better than when I was 30".
Her comment, "I feel 16".
"Stop there", I said. "That is underage in any state".
"No seriously, I feel 16".
These two people are crazy, you might be thinking: instead ask yourself, "Is this all from exercise and a good diet"?
I submit for your consideration that in fact this is the direct result of exercise and well controlled diet.
I recently ran into a friend at the airport who commented on my weight but ended up saying, "Well you may live three years longer but I will have enjoyed the journey more".
I didn't say anything because I don't think he has enjoyed the journey as much I am now enjoying the journey.
I may drop dead tomorrow, I may get hit by a bus, a meteorite might fall on me and leave nothing but smoking ashes but until that instant in time when it stops I will have enjoyed each and every moment so acutely that I can't stop laughing.
A patient recently asked me, "Why are you always laughing"?
"It is a release valve for happiness".
He looked at me and said quite clearly, "you ain't all there".
"If you believe that then you are in trouble".
"Why is that".
"Well, I am your doctor".
That gave him some pause and not the refreshing kind.
Can't access Medicare yet but close.
Hope I never have to use it.
I know my age but talking to my wife last night said, "I feel like I am 30 years old. I know I feel as good or maybe even better than when I was 30".
Her comment, "I feel 16".
"Stop there", I said. "That is underage in any state".
"No seriously, I feel 16".
These two people are crazy, you might be thinking: instead ask yourself, "Is this all from exercise and a good diet"?
I submit for your consideration that in fact this is the direct result of exercise and well controlled diet.
I recently ran into a friend at the airport who commented on my weight but ended up saying, "Well you may live three years longer but I will have enjoyed the journey more".
I didn't say anything because I don't think he has enjoyed the journey as much I am now enjoying the journey.
I may drop dead tomorrow, I may get hit by a bus, a meteorite might fall on me and leave nothing but smoking ashes but until that instant in time when it stops I will have enjoyed each and every moment so acutely that I can't stop laughing.
A patient recently asked me, "Why are you always laughing"?
"It is a release valve for happiness".
He looked at me and said quite clearly, "you ain't all there".
"If you believe that then you are in trouble".
"Why is that".
"Well, I am your doctor".
That gave him some pause and not the refreshing kind.
Saturday, January 15, 2011
Horse Power, Flys and the Gym
The set up:
Incline bench, the Smith Machine, two twenty five pound plates on a 15 pound bar.
The lifter lies on the incline bench with the bar resting on the upper chest, about 4 inches below the clavicle and presses the weight upward.
This is good for building chest muscles, the "pecs".
The routine:
Lifter begins:
1. 10 repetitions followed by 10 push ups.
2. Back on the machine-11 reps followed by 10 push ups
3. now 12 reps followed by 10 push ups
So it goes all the way to 20 reps followed by 10 push ups.
That equals 165 reps and 100 push ups; total amount of weight raised: 10,725 pounds.
If the weight travels 36 inches (the average arm length) the lifter is generating 32,175 foot pounds of work.
One horse power is equal to moving 32,580 pound one foot in one minute.
It took about ten minutes to complete the exercise so theoretically 0.1 horsepower was generated without taking into account the push ups.
Those were thrown in just to add hurt.
After this exercise we weren't offered any hay or oats, no sugar cube but went directly to the bench to finish with dumbbell "flys".
With all the horse power and the flys I felt like I should be in a stable but after that work out, I wasn't.
I was sore.
Then on day two the real soreness started.
I can honestly say even after five days I still feel like I should be put out to pasture.
Incline bench, the Smith Machine, two twenty five pound plates on a 15 pound bar.
The lifter lies on the incline bench with the bar resting on the upper chest, about 4 inches below the clavicle and presses the weight upward.
This is good for building chest muscles, the "pecs".
The routine:
Lifter begins:
1. 10 repetitions followed by 10 push ups.
2. Back on the machine-11 reps followed by 10 push ups
3. now 12 reps followed by 10 push ups
So it goes all the way to 20 reps followed by 10 push ups.
That equals 165 reps and 100 push ups; total amount of weight raised: 10,725 pounds.
If the weight travels 36 inches (the average arm length) the lifter is generating 32,175 foot pounds of work.
One horse power is equal to moving 32,580 pound one foot in one minute.
It took about ten minutes to complete the exercise so theoretically 0.1 horsepower was generated without taking into account the push ups.
Those were thrown in just to add hurt.
After this exercise we weren't offered any hay or oats, no sugar cube but went directly to the bench to finish with dumbbell "flys".
With all the horse power and the flys I felt like I should be in a stable but after that work out, I wasn't.
I was sore.
Then on day two the real soreness started.
I can honestly say even after five days I still feel like I should be put out to pasture.
Tuesday, January 11, 2011
Are you Fit
Picked up a book in the airport.
Men's Health Training Guide.
The definition of fitness: A few examples:
1. Bench Press 1.5 times body weight
2. 100 push-ups
3. more than 40 chin-ups
4. etc, etc, etc.
These ranges were suggested for men aged 20 to 29.
Look up exercise and fitness for the "older adult"; aerobic exercise in 10 minute intervals, moderate weight training 2 times a week; it was condescending to say the least.
So I began grading myself as I will soon be 64.
I can't bench press 1.5 times my weight but I can do 15 reps on the dumbbell bench press with 75 pound weights in each hand. Maybe with a trusted spot I might go for a bench press of 230 pounds when well rested or alternatively get my weight down to 100 pounds.
I need to run 1.5 miles in under 10 minutes to be as fit as a 25 year old. This will have to wait until spring.
I will never be able to touch the rim but hell I couldn't even dribble a ball and was banned from the basketball court for being so bad.
I can do 50-18 inch box jumps and maybe that would get me close to the rim.
I can leg press 2.5 times my body weight and in fact can leg press almost 4.0 times my body weight, does burn the "glutes".
The push ups are not easy but I can do the whole 100 on a good day.
Swimming 700 yards in 12 minutes will have to wait until late summer. I hate cold water.
Can I run 300 yards in less than a minute? We will see this spring.
Yes I can touch my toes. It does hurt in the hamstrings but so what.
I can not do 40 chin ups and was hoping to get to 25.
How much weight can you hoist in under 5 seconds?
I know I hoist 178 pounds every morning I get out of bed and in under 5 seconds but with a lot of groaning.
I am working on hoisting a 35 pound kettle bell over my head 50 times in less than 4 minutes.
There was no mention of the core so I want to add, hold a plank for 4 minutes; I am at 3:30 minutes and still working on it.
I would like to see a revision to the exercise recommendations for the older adult as the older adult in this day and age is still frequently working to take care of his 20 something year old kids and needs encouragement to keep going "hard and strong" to the end.
Men's Health Training Guide.
The definition of fitness: A few examples:
1. Bench Press 1.5 times body weight
2. 100 push-ups
3. more than 40 chin-ups
4. etc, etc, etc.
These ranges were suggested for men aged 20 to 29.
Look up exercise and fitness for the "older adult"; aerobic exercise in 10 minute intervals, moderate weight training 2 times a week; it was condescending to say the least.
So I began grading myself as I will soon be 64.
I can't bench press 1.5 times my weight but I can do 15 reps on the dumbbell bench press with 75 pound weights in each hand. Maybe with a trusted spot I might go for a bench press of 230 pounds when well rested or alternatively get my weight down to 100 pounds.
I need to run 1.5 miles in under 10 minutes to be as fit as a 25 year old. This will have to wait until spring.
I will never be able to touch the rim but hell I couldn't even dribble a ball and was banned from the basketball court for being so bad.
I can do 50-18 inch box jumps and maybe that would get me close to the rim.
I can leg press 2.5 times my body weight and in fact can leg press almost 4.0 times my body weight, does burn the "glutes".
The push ups are not easy but I can do the whole 100 on a good day.
Swimming 700 yards in 12 minutes will have to wait until late summer. I hate cold water.
Can I run 300 yards in less than a minute? We will see this spring.
Yes I can touch my toes. It does hurt in the hamstrings but so what.
I can not do 40 chin ups and was hoping to get to 25.
How much weight can you hoist in under 5 seconds?
I know I hoist 178 pounds every morning I get out of bed and in under 5 seconds but with a lot of groaning.
I am working on hoisting a 35 pound kettle bell over my head 50 times in less than 4 minutes.
There was no mention of the core so I want to add, hold a plank for 4 minutes; I am at 3:30 minutes and still working on it.
I would like to see a revision to the exercise recommendations for the older adult as the older adult in this day and age is still frequently working to take care of his 20 something year old kids and needs encouragement to keep going "hard and strong" to the end.
Subscribe to:
Posts (Atom)