One thing a busy gym will do is make you think creatively when trying to work a muscle group. But even if the gym is not busy, I rarely ever work a muscle the same way more than a couple times in a row. Some people call it muscle confusion, but I call it not being bored.
Muscles are cool. They allow you to lift things, and if they can't help you lift something as many times as you want them to, they get torn down, and they repair bigger. Duh, right? Well if you don't tear down a muscle it will not get bigger. Not only that but you won't burn as many calories at rest because your muscles aren't repairing.
I'm just keeping it simple... anyway, plateauing a muscle means it's used to what you are doing. It's used to how you do it. It's really good at that exact movement, speed and angle. Change the speed, movement or angle, and BAM! Muscle confusion. Change where you have the most resistance in the movement and you will also feel the difference. Change the angle of grip, pause as you reach the top, hold the movement in the middle, only do half the movement, then do the other half later...
Ok so as you can see, there are a lot of ways to change your workout. Do it so you don't get bored. Do it so you can continue to grow stronger. Do it so you have fun, look better, what ever. Just have fun with it.
That's all for now, so have fun. Be safe. Ask a trainer.
Tuesday, April 24, 2012
Friday, April 20, 2012
All the Right Moves
At the gym last night I remembered something I was taught while training with a guy. A lift done right once is better than an entire set of lifts done wrong. The first thing I ever learned in a lifting class was form. Our teacher made us lift 5 lbs until we got it right. You could see the faces of some of the students. "Really? 5lbs? I could do that all day." Well it turns out they couldn't.
I still laugh when I remember being sore the next day from lifting 5 lbs. Later on in life a guy I lifted with just wasn't impressed with my curls. I was lifting a lot of weight, but I was throwing them up. Bad habit I picked up. I just wanted to do a lot of weight. He made me take 20lbs off, and do it right. And I couldn't even get a set of 8 knocked out.
Flash forward to my fat rear getting back into the gym. Old memories come back. Old moves are remembered. Old lessons renewed. Best feeling ever. Forget how much I used to lift. That was then, this is now. That's a whole other blog though. As I'm lifting, and trying to get my work out partner to back off the weight and lift correctly, I see the guy at the weight stack. He's got 60lbs in each hand and he's doing curls, sort of. It was a whole body movement, swinging, dipping, rotation of the waist and hips... he was getting a workout, but he wasn't isolating his biceps by any means.
I can tell he's not much into accepting tips. And at this point I'm in no physical shape to be trying to tell someone how to lift. You kind of need to be able to prove you know what you're talking about. It's like a fat guy trying to tell you how to lose weight... you get the idea.
It is tough, seeing someone you see as smaller than you lifting more weight. I've found that it's fun being a little older and wiser, while still having the youth to repair fast and go hard. So, I guess the lesson I'd like to make available is this; You are only cheating yourself by not lifting right.
Slow, controlled and precise movements are better for me I've learned. I'd be willing to wager that it's a good thing for others to pick up on as well. So what if you aren't lifting as much weight. If you just want to see how much iron you can move around, then by all means, go for it. I go to the gym to look better and feel better.
Not to mention lifting weights wrong can really hurt you!
My advise? Why thank you for asking! Most gyms will give you a couple of free session with a trainer. I always take them. Even though I went to college, I can still learn something new.
That's it for now.
I still laugh when I remember being sore the next day from lifting 5 lbs. Later on in life a guy I lifted with just wasn't impressed with my curls. I was lifting a lot of weight, but I was throwing them up. Bad habit I picked up. I just wanted to do a lot of weight. He made me take 20lbs off, and do it right. And I couldn't even get a set of 8 knocked out.
Flash forward to my fat rear getting back into the gym. Old memories come back. Old moves are remembered. Old lessons renewed. Best feeling ever. Forget how much I used to lift. That was then, this is now. That's a whole other blog though. As I'm lifting, and trying to get my work out partner to back off the weight and lift correctly, I see the guy at the weight stack. He's got 60lbs in each hand and he's doing curls, sort of. It was a whole body movement, swinging, dipping, rotation of the waist and hips... he was getting a workout, but he wasn't isolating his biceps by any means.
I can tell he's not much into accepting tips. And at this point I'm in no physical shape to be trying to tell someone how to lift. You kind of need to be able to prove you know what you're talking about. It's like a fat guy trying to tell you how to lose weight... you get the idea.
It is tough, seeing someone you see as smaller than you lifting more weight. I've found that it's fun being a little older and wiser, while still having the youth to repair fast and go hard. So, I guess the lesson I'd like to make available is this; You are only cheating yourself by not lifting right.
Slow, controlled and precise movements are better for me I've learned. I'd be willing to wager that it's a good thing for others to pick up on as well. So what if you aren't lifting as much weight. If you just want to see how much iron you can move around, then by all means, go for it. I go to the gym to look better and feel better.
Not to mention lifting weights wrong can really hurt you!
My advise? Why thank you for asking! Most gyms will give you a couple of free session with a trainer. I always take them. Even though I went to college, I can still learn something new.
That's it for now.
Monday, April 16, 2012
Fat loss, and weight loss.
Ok, I got a bit busy, and I haven't blogged in a little while. Sorry about that. Once again I'd like to assure ... myself, and whoever might be reading these horribly boring blogs, that I am still working out, almost every day. My pants are fitting way loose, and I've found another latch in my belt I've never reached before.
But, my weight hasn't gone down a lot. This could frustrate some people, and if I didn't know better, it would tick the heck out of me. So, I figured I'd blog about it.
This is my take on it, my opinion. When someone tells me something about diet or exercise, the first thing I ask is in what context they feel this fits. Just think about it, if you are lifting and trying to build muscle, not every diet will work, right? Or someone tells you what to eat, but you aren't lifting at all you are trying to "loose weight". I'm all about keeping things really simple, and later working out the details and getting complicated. Lets do some goals people have, and I'll give my take on what is needed.
"I want to loose weight." Ok cool. Get naked. You'll loose 2, maybe 3 lbs. Or, stand on the scale slightly more toward the top or bottom. If having the numbers on the scale go down will make you happy, cool. Here is my humble plan for you. Eat less. Move more. Want more details? Eat less carbs, get your heart rate up more. Use more calories than you eat in a day and you will loose fat, and fat is the weight you want to loose. Other than this, different strokes work for different folks.
"I want to have more energy." Now we are getting somewhere. You get more energy by using more energy and eating right. Eating right for me is eating less, eating veggies and fruits, whole grains, taking good vitamins and supplements. Also doing cardio and doing intervals, reaching your peak and expanding your wind is a great way I get more energy. Now instead of looking at your weight, you are just doing it to feel good. Guess what, you'll probably loose FAT and inches.
"I want to look good again." Now this is getting deep. This is more what I want. Build muscle, loose fat, but don't look at the scale unless you are using it to make sure you are eating enough. I'm loosing fat and building muscle at the same time, so I'm not loosing a bunch of weight. I will probably in a while, but that's not my goal. I want to loose FAT. If I weigh 200lbs, but it's all muscle, I'll look awesome! Oh, remember, the more muscle you have, the more potential calories you can burn.
"I want to be healthy." So this to me, is the most important statement. And it can really mean a lot of different things, but it's the most important. Even getting all big and muscle bound can actually be unhealthy. I want to be healthy, and honestly, that's the way to be. You'll feel better, you will look better, and you'll feel more confident. You might even loose weight...
I guess what I'm trying to say is, I'm tired of everyone saying they want to loose weight, when they really mean they want to loose fat. I'm really tired of people thinking they will be happy once they "loose weight". Ok this blog is way too long now, so I'll talk later. I'm going to the gym now.
But, my weight hasn't gone down a lot. This could frustrate some people, and if I didn't know better, it would tick the heck out of me. So, I figured I'd blog about it.
This is my take on it, my opinion. When someone tells me something about diet or exercise, the first thing I ask is in what context they feel this fits. Just think about it, if you are lifting and trying to build muscle, not every diet will work, right? Or someone tells you what to eat, but you aren't lifting at all you are trying to "loose weight". I'm all about keeping things really simple, and later working out the details and getting complicated. Lets do some goals people have, and I'll give my take on what is needed.
"I want to loose weight." Ok cool. Get naked. You'll loose 2, maybe 3 lbs. Or, stand on the scale slightly more toward the top or bottom. If having the numbers on the scale go down will make you happy, cool. Here is my humble plan for you. Eat less. Move more. Want more details? Eat less carbs, get your heart rate up more. Use more calories than you eat in a day and you will loose fat, and fat is the weight you want to loose. Other than this, different strokes work for different folks.
"I want to have more energy." Now we are getting somewhere. You get more energy by using more energy and eating right. Eating right for me is eating less, eating veggies and fruits, whole grains, taking good vitamins and supplements. Also doing cardio and doing intervals, reaching your peak and expanding your wind is a great way I get more energy. Now instead of looking at your weight, you are just doing it to feel good. Guess what, you'll probably loose FAT and inches.
"I want to look good again." Now this is getting deep. This is more what I want. Build muscle, loose fat, but don't look at the scale unless you are using it to make sure you are eating enough. I'm loosing fat and building muscle at the same time, so I'm not loosing a bunch of weight. I will probably in a while, but that's not my goal. I want to loose FAT. If I weigh 200lbs, but it's all muscle, I'll look awesome! Oh, remember, the more muscle you have, the more potential calories you can burn.
"I want to be healthy." So this to me, is the most important statement. And it can really mean a lot of different things, but it's the most important. Even getting all big and muscle bound can actually be unhealthy. I want to be healthy, and honestly, that's the way to be. You'll feel better, you will look better, and you'll feel more confident. You might even loose weight...
I guess what I'm trying to say is, I'm tired of everyone saying they want to loose weight, when they really mean they want to loose fat. I'm really tired of people thinking they will be happy once they "loose weight". Ok this blog is way too long now, so I'll talk later. I'm going to the gym now.
Tuesday, April 10, 2012
People Watching Workout
So a blog once a day is a bit hard to keep up with. Before you think anything otherwise, I have gone to the gym every day, even if I don't blog about it.
My workout partner couldn't make it tonight, and I forgot my music, so I found myself keeping myself occupied on the machines by observation. Fancy way of saying, I was people watching. The awesome interaction that unfolds, or lack of interaction is hard to explain, but very entertaining. I give you the 5 types of people at the gym as I see it....
The gym dater. The people who are just at the gym to find a date. Nothing wrong with it, but it helps to actually talk to the people you are interested in, instead of hoping your sweaty body and close proximity will just make them follow you home.
The gym Regular. Probably used to be a gym dater, now just works out constantly. You always see them there, you always see them doing the same thing.
The gym Pro. You know who I'm taking about. The person who makes us just hate ourselves. This person does it all, and does every move perfect. They don't pay attention to anyone else. They are there to work out, and so help you if you pick up their weight, or sit on their bench.
The gym Noob. You almost feel sorry for them. Probably because we were all there once. Overweight, looking lost, or trying to figure out how a machine works. They always make you feel better about yourself though. At least you aren't THAT bad... anymore.
The gym Buddies. Some times loud, some times show-offs, it could be two, three or more, but you always know they are there. Stating a little too loudly what they just lifted while their buddies flex in the mirror. One spotting the other who obviously has too much weight. Taking up one piece of equipment for an eternity.
There are of course more, and I might just include them in up-coming blogs. There's the Flash Bangs, right after new year. There's the Leathers, guys or gals much too old to be wearing so little. But I should be getting to... me.
I've lost another 2 lbs in one week, per the gym scale. I've been eating very well, and I of course feel great. I've been (trying to) keep my same goal of just losing fat. Not lifting a lot, doing a lot of cardio. I find myself wanting to go to fail so bad. Rack up another 5 or 10 lbs. Do only 8 max reps on the last set. But, for now, I'm doing well. 3 super sets of 15 to 20. Keeping the heart rate up and working more on endurance rather than maxing out.
My cardio is doing very well. I really have to push harder to get the same heart rate, and sweat. I'm alternating bike, treadmill, elliptical, stair steppers, and those funny things that are sort of ellip, sort of stair stepper.
One thing to focus on is muscle confusion. Don't do the same work out all the time. Go Different.
My workout partner couldn't make it tonight, and I forgot my music, so I found myself keeping myself occupied on the machines by observation. Fancy way of saying, I was people watching. The awesome interaction that unfolds, or lack of interaction is hard to explain, but very entertaining. I give you the 5 types of people at the gym as I see it....
The gym dater. The people who are just at the gym to find a date. Nothing wrong with it, but it helps to actually talk to the people you are interested in, instead of hoping your sweaty body and close proximity will just make them follow you home.
The gym Regular. Probably used to be a gym dater, now just works out constantly. You always see them there, you always see them doing the same thing.
The gym Pro. You know who I'm taking about. The person who makes us just hate ourselves. This person does it all, and does every move perfect. They don't pay attention to anyone else. They are there to work out, and so help you if you pick up their weight, or sit on their bench.
The gym Noob. You almost feel sorry for them. Probably because we were all there once. Overweight, looking lost, or trying to figure out how a machine works. They always make you feel better about yourself though. At least you aren't THAT bad... anymore.
The gym Buddies. Some times loud, some times show-offs, it could be two, three or more, but you always know they are there. Stating a little too loudly what they just lifted while their buddies flex in the mirror. One spotting the other who obviously has too much weight. Taking up one piece of equipment for an eternity.
There are of course more, and I might just include them in up-coming blogs. There's the Flash Bangs, right after new year. There's the Leathers, guys or gals much too old to be wearing so little. But I should be getting to... me.
I've lost another 2 lbs in one week, per the gym scale. I've been eating very well, and I of course feel great. I've been (trying to) keep my same goal of just losing fat. Not lifting a lot, doing a lot of cardio. I find myself wanting to go to fail so bad. Rack up another 5 or 10 lbs. Do only 8 max reps on the last set. But, for now, I'm doing well. 3 super sets of 15 to 20. Keeping the heart rate up and working more on endurance rather than maxing out.
My cardio is doing very well. I really have to push harder to get the same heart rate, and sweat. I'm alternating bike, treadmill, elliptical, stair steppers, and those funny things that are sort of ellip, sort of stair stepper.
One thing to focus on is muscle confusion. Don't do the same work out all the time. Go Different.
Saturday, April 07, 2012
Looks like I have a bit of catching up to do. No I didn't stop going to the gym, quite the opposite. I've only skipped a couple of days, just because of life. I don't see that as a bad thing, in fact I see it as a good thing. Letting myself repair a little. I've been doing great at eating the right things, and eating the right amount. And I have been losing inches off my waist.
Status update would have to include how good I'm feeling after eating the right things and going to the gym for a couple of weeks. Being hungry feels great. I'm hungry from actually needing the nutrition, not from being bored.
Even though I've added a little muscle I still lost about 1.0 lbs in one week. The big motivator today was when I put my motorcycle jacket on, and it fit a little loose instead of being a bit tight. I also have noticed pants fitting much better. People may say that's not a big deal, and they would be right, but it's what keeps people like me going.
I went to the gym this morning, ran for a bit, then hit the sauna, and I'm going back in a bit to do some weights.
My goal is still to lose fat, and be able to run for a lot longer a time without getting winded. I'm still not going to do a lot of heavy weights, although doing weights is a great way to burn fat. I'm doing less weight and more reps.
Food still includes more protein and less carbs. It's working well, and I'm feeling less bloated, or heavy. I have a feeling some of the large amounts of wheat I was eating wasn't doing my skin much good. I'm also staying away from tomato juice. I've heard it might not be good for my skin either.
I'm doing back and shoulders today, mixing it up from back and biceps.
Here's to health!
Status update would have to include how good I'm feeling after eating the right things and going to the gym for a couple of weeks. Being hungry feels great. I'm hungry from actually needing the nutrition, not from being bored.
Even though I've added a little muscle I still lost about 1.0 lbs in one week. The big motivator today was when I put my motorcycle jacket on, and it fit a little loose instead of being a bit tight. I also have noticed pants fitting much better. People may say that's not a big deal, and they would be right, but it's what keeps people like me going.
I went to the gym this morning, ran for a bit, then hit the sauna, and I'm going back in a bit to do some weights.
My goal is still to lose fat, and be able to run for a lot longer a time without getting winded. I'm still not going to do a lot of heavy weights, although doing weights is a great way to burn fat. I'm doing less weight and more reps.
Food still includes more protein and less carbs. It's working well, and I'm feeling less bloated, or heavy. I have a feeling some of the large amounts of wheat I was eating wasn't doing my skin much good. I'm also staying away from tomato juice. I've heard it might not be good for my skin either.
I'm doing back and shoulders today, mixing it up from back and biceps.
Here's to health!
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