Over the Christmas holidays, training and exercising take a back seat to family commitments. Should training or exercise be possible, routines are often disrupted for a variety of reasons. For me, training was possible as I complete my workouts in the early hours of the morning before anyone else is awake. However my typical routines were disrupted as I was away at my in-laws for a few days. Without the bike or the convenience of a gym I had to improvise. Fortunately I was able to plan ahead, rework my training schedule and include a recovery week to break up my initial strength building weight lifting phase. The recovery week was very much needed anyway.
The following workout worked well for me as it required only me, a chair or stairs and a dumbbell. It worked my cardiovascular system, core, stability, strength and power and was not easy by any stretch.
Workout #1
I performed each of the following set of exercises 3 times in the order below for 30 seconds, completing the first set slowly and increasing the speed and intensity in subsequent sets. The total workout time was 10 minutes and 30 seconds.
Jog - jog on the spot
Jumping Jacks
Log Jumps - jump side to side as if jumping over a log.
123 Heisman - stutter step side and then bring your alternate knee up and touch your elbow (if stepping to the right, bring your left knee up to your right elbow)
Butt Kicks - jog on the spot and kick your glutes with your heels
High Knees - jog on the spot and bring your knees as high as possible
Power Jacks - like jumping jacks but dropping into a squat
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Workout #2
I performed each of the following exercises in the order below 3 times. If I couldn't complete all the reps, I stopped, rested and continued until all the reps were complete. The rest period was relative to the number of reps remaining in the set. So for instance if I completed 15 of the 25 reps, I rested for 10 seconds (25 - 15) then continued.
Day 1
Standard Pushup - 25 reps
Bent Over Rows - 25 reps
Step-ups - 15 reps
Day 2
Dumbbell Shoulder Press - 25 reps
Dumbbell Upright Row - 25 reps
Single Leg Squat - 15 reps
Day 3
Decline Pushup - 15 reps
Prone One Arm Bent Over Row - 15 reps
Vertical Jumps - 15 reps
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Friday, 30 December 2011
Monday, 12 December 2011
Winter Cycling - Beating the Indoor Monotony
Here in Southern Ontario, winter riding is for the most part do-able providing the roads are clear of snow and ice. The real issue is temperature as it can drop as low as -15 to -20 degrees Celsius. The coldest temperature I have ridden in while still remaining somewhat comfortable is -2 degrees Celsius without wind-chill. Those were in my younger days… these days my preference is riding inside.
Riding inside isn’t for everyone. It can be boring and monotonous, riding miles nowhere on a stationary trainer reading a book, watching television or day dreaming. To keep myself alert, to challenge my bike handling skills and to perfect my pedaling technique, I prefer to ride inside on rollers rather than a stationary trainer.
Some dismiss the use of rollers as an effective training device due to their limited resistance capabilities. In my experience, I find the rollers provide an adequate amount of resistance for recovery rides, endurance rides, steady state intervals, lactate threshold intervals and in the saddle sprints. The resistance can be adjusted through the choice gearing and/or tire pressure or alternatively, through the use of a different cylinder circumference. The smaller the cylinder’s circumference, the more resistance will be felt. It is possible to spin out on rollers and exceed speeds in excess of 100km/h, but I challenge anyone to attempt to do this for any duration longer than a minute!
Riding the rollers and the resulting alertness required to maintain your balance is generally enough to pass the time. However, I find adding a series of intervals passes the time quickly and provides an adequate workout.
In my current base preparation, I am mixing between muscle tension and steady state intervals while also completing muscle and strength development in the gym. For muscle tension intervals, I choose the largest gear and ride at a low cadence such as 50rpm for the desired interval duration. I do not worry about heart rate zone for muscle tension intervals. For steady state intervals, I choose a gearing that I can maintain a cadence of 90 to 95rpm for the desired interval duration and maintain my heart rate in my preferred workout zone.
My preferred workout zone is derived as a percentage of my anaerobic threshold (ATHR). I obtained my anaerobic threshold by completing two 8 minute efforts as hard as possible. For this, again I choose a gear I believe I can maintain a cadence of 90-95rpm for the full 8 minutes. At the end of each 8 minute effort, I recorded my average heart rate. After the second 8 minute effort, I recorded highest average heart rate as my anaerobic threshold heart rate. For me, this is 180bpm.
My Heart Rate Zones:
Z1 ( < 80% ATHR ): < 144bpm
Z2 ( 80% - 89% ATHR ): 144 – 162bpm
Z3 ( 90% - 93% ATHR ): 162 – 169bpm
Z4 ( 94% - 100% ATHR ): 169 – 180bpm
Z5 ( > 100% ATHR ): > 180bpm
Z2 ( 80% - 89% ATHR ): 144 – 162bpm
Z3 ( 90% - 93% ATHR ): 162 – 169bpm
Z4 ( 94% - 100% ATHR ): 169 – 180bpm
Z5 ( > 100% ATHR ): > 180bpm
The following is a sample of a steady state (SS) workout I performed recently. My HR hovers in the upper bounds of Z2 between 155 and 162bpm:
Warm-up ( 20 minutes )
4 minutes ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
1 minute ( Z3 )
1 minute ( Z1 )
2 minutes ( Z3 )
6 minutes ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
2 minutes ( Z2 )
1 minute ( Z1 )
1 minute ( Z3 )
1 minute ( Z1 )
2 minutes ( Z3 )
6 minutes ( Z1 )
Intervals ( 70 minutes )
5 x 10 min Z2 w/ 5 min rest Z1
Cool-down ( 20 minutes )
20 minutes Z1
Total Workout Time: 110 minutes
Over the course of my base period, I will adjust both the interval duration ( Z2 ) and rest ( Z1 ) to continue to challenge myself. I will not adjust the intensity (increase my heart rate zone target) or cadence. Cadence will always remain within the 90-95rpm so gearing may be adjusted accordingly.
Monday, 5 December 2011
Get Big or Go Home
Over the last three months I have been following my first structured weight lifting program to develop muscle and strength which I hope will yield some benefit on the bike. Unfortunately I did not think of all the ways to gauge my progress ahead of time such as measurements, maximum rep weight or photos and have only the mirror and my workout log to reflect upon. I have completed my third and final Hypertrophy mesocycle which accounts for half of my six months Preparatory Phase. Overall I am satisfied with my progression but have identified a few key elements that I need to improve upon should I hope to obtain maximum results from a weight lifting program.
My Preparatory Phase began in September with three one month mesocycles that consisted of four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation. Each microcycle included three days of weight lifting, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off. Each mesocycle also built from one month to another as my schedule shows below.
Key Components of My Program
Unlike more traditional forms of weight lifting where specific body parts are targeted such as Chest & Back, Legs & Abs and Arms & Shoulders, my program involved compound exercises that consisted of single push, pull and squat/deadlift exercises. This allowed me to accomplish more in less time with less fatigue and soreness. With compound exercises, you recruit more muscles into every exercise. The squat for example recruits the gluteals, hamstrings, quadriceps, adductors, spinal erectors, calves and every stabilizing muscle from your neck to your feet. I also attempt to recruit more muscle fibres by lifting heavy, lifting fast or a combination of lifting heavy and fast where possible.
I did not follow traditional sets of reps such as 3 sets of 10 reps. Rather given the targeted workout load such as super heavy, heavy, medium or light, I completed a targeted number of reps. How I got there did not matter. For a heavy day, my target number of reps would be 25, so I might get there by doing 5 sets of 5 reps or 1 set of 6 reps plus 3 sets of 5 reps plus 1 set of 4 reps. What mattered was ensuring I completed each rep as fast as possible with proper form and with a good range of motion. If any of those three conditions were not met, I stopped the set, rested and continued until all targeted reps were complete. Of course, this all did not come without challenges.
The Workouts
Twelve different exercises were completed over three days with varying degrees of load during each mesocycle. Each workout consisted of one upper body pull exercise, one upper body push exercise, a variation of a squat or deadlift and one accessory type exercise. For both the upper body push and pull, different angles were incorporated in each workout. For instance upper body pulls on day one I would do a chin-up (vertical pull down), day two a seated row (horizontal pull) and day three a high pull (vertical pull up). This ensured more muscles were recruited overall in the course of the week. Likewise for lower body exercises, each day I would do a variation of a squat or deadlift. So day one I would do a deadlift, day two a Bugarian split squat and day three a front squat. Not all exercises were completed with both arms and both legs. Single arm and single leg exercises were incorporated to facilitate recruitment of stabilizing muscles such as the Bulgarian split squat, one-arm cable pulley row and one-arm dumbbell bench press. And finally, accessory type exercises were included to isolate a specific muscle group and / or assist in the development of grip strength that would aid in lifting heavier weights as I progressed. Examples of those exercises included dumbbell standing single leg calf raises, dumbbell standing triceps extensions or hammer curls.
Due to the challenges that I outline below, I did incorporate some additional leg exercises such as box squats, hamstring curls and utilized leg machines such as the leg press and hack squat. No more that one additional leg exercise was included in any given workout.
The Challenges
Since following this program approach, the two most compelling challenges that I faced have been range of motion and the ability to lift heavy. A good range of motion allows you to go deeper on your lifts and decreases the chances of injury. My upper body range of motion is limited by the effects of my separated shoulder. Although I can go relatively deep on a bench press, there is considerable discomfort if not pain and I have to be very careful and mindful of the weight. For lower body, the flexibility in my hamstrings and ankles limit my range of motion in the traditional squat and deadlifts. With the limited range of motion, the effectiveness of the move is limited as to the benefit.
Lifting heavy is relative to the one repetition maximum weight that can be lifted and is obviously different for each person. Certain exercises limit the weight that can be lifted safely and without a spotter and is likely far less than the maximum you could otherwise lift. The bench press for instance requires a spotter to assist with heavy and super heavy weight. To compensate for this, I would use either the Smith Machine or use dumbbells. For exercises such as deadlifts, grip strength is necessary to lift heavy and super heavy. Without adequate grip strength (or the use of straps), the maximum weight that can be lifted is limited. To increase my grip strength, I would do single leg calf rises as I would use extremely heavy dumbbells. Additionally, I would do single leg Romanian Deadlifts, again with heavy dumbbells. Still with inadequate grip strength, I was limited to the maximum weight I could lift on the deadlift. To compensate for this and to ensure I built the most leg strength possible, I would incorporate the machine leg press and hack squat to lift maximal weight while using the deadlift and squat as much as possible but at a much lesser weight.
The Results
As I mentioned above, I neglected to take any before measurements or pictures so there is little I can share to demonstrate the results. Over the three months, my weight has increased approximately 6lbs while maintaining more or less my hydration and fat levels. There are definitely noticeable changes in my physique but nothing too startling.
Next Steps
I’m moving on to a three month strength focused period. This period will consist of similar workouts but the weight will remain medium (8-10 rep max) to super heavy (2-3 rep max) and up to 30 minutes of cardio primarily on the stepmill or elliptical. Again, each cycle will build from one to the next. The cycling portion during the first month will remain the same, muscle tension with steady state intervals where possible and where fatigue allows. The last two months I will start incorporating on the bike resistance training and sprints. The duration for my cycling workouts will max out at approximately 2hrs to 2.5hrs as my riding at this time is anticipated to be indoors due to snow.
My Preparatory Phase began in September with three one month mesocycles that consisted of four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation. Each microcycle included three days of weight lifting, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off. Each mesocycle also built from one month to another as my schedule shows below.
 |
| 3 month Hypertrophy Weight Lifting Phase and 3 of 4 month Foundation Cycling Phase |
Key Components of My Program
Unlike more traditional forms of weight lifting where specific body parts are targeted such as Chest & Back, Legs & Abs and Arms & Shoulders, my program involved compound exercises that consisted of single push, pull and squat/deadlift exercises. This allowed me to accomplish more in less time with less fatigue and soreness. With compound exercises, you recruit more muscles into every exercise. The squat for example recruits the gluteals, hamstrings, quadriceps, adductors, spinal erectors, calves and every stabilizing muscle from your neck to your feet. I also attempt to recruit more muscle fibres by lifting heavy, lifting fast or a combination of lifting heavy and fast where possible.
I did not follow traditional sets of reps such as 3 sets of 10 reps. Rather given the targeted workout load such as super heavy, heavy, medium or light, I completed a targeted number of reps. How I got there did not matter. For a heavy day, my target number of reps would be 25, so I might get there by doing 5 sets of 5 reps or 1 set of 6 reps plus 3 sets of 5 reps plus 1 set of 4 reps. What mattered was ensuring I completed each rep as fast as possible with proper form and with a good range of motion. If any of those three conditions were not met, I stopped the set, rested and continued until all targeted reps were complete. Of course, this all did not come without challenges.
The Workouts
Twelve different exercises were completed over three days with varying degrees of load during each mesocycle. Each workout consisted of one upper body pull exercise, one upper body push exercise, a variation of a squat or deadlift and one accessory type exercise. For both the upper body push and pull, different angles were incorporated in each workout. For instance upper body pulls on day one I would do a chin-up (vertical pull down), day two a seated row (horizontal pull) and day three a high pull (vertical pull up). This ensured more muscles were recruited overall in the course of the week. Likewise for lower body exercises, each day I would do a variation of a squat or deadlift. So day one I would do a deadlift, day two a Bugarian split squat and day three a front squat. Not all exercises were completed with both arms and both legs. Single arm and single leg exercises were incorporated to facilitate recruitment of stabilizing muscles such as the Bulgarian split squat, one-arm cable pulley row and one-arm dumbbell bench press. And finally, accessory type exercises were included to isolate a specific muscle group and / or assist in the development of grip strength that would aid in lifting heavier weights as I progressed. Examples of those exercises included dumbbell standing single leg calf raises, dumbbell standing triceps extensions or hammer curls.
Due to the challenges that I outline below, I did incorporate some additional leg exercises such as box squats, hamstring curls and utilized leg machines such as the leg press and hack squat. No more that one additional leg exercise was included in any given workout.
The Challenges
Since following this program approach, the two most compelling challenges that I faced have been range of motion and the ability to lift heavy. A good range of motion allows you to go deeper on your lifts and decreases the chances of injury. My upper body range of motion is limited by the effects of my separated shoulder. Although I can go relatively deep on a bench press, there is considerable discomfort if not pain and I have to be very careful and mindful of the weight. For lower body, the flexibility in my hamstrings and ankles limit my range of motion in the traditional squat and deadlifts. With the limited range of motion, the effectiveness of the move is limited as to the benefit.
Lifting heavy is relative to the one repetition maximum weight that can be lifted and is obviously different for each person. Certain exercises limit the weight that can be lifted safely and without a spotter and is likely far less than the maximum you could otherwise lift. The bench press for instance requires a spotter to assist with heavy and super heavy weight. To compensate for this, I would use either the Smith Machine or use dumbbells. For exercises such as deadlifts, grip strength is necessary to lift heavy and super heavy. Without adequate grip strength (or the use of straps), the maximum weight that can be lifted is limited. To increase my grip strength, I would do single leg calf rises as I would use extremely heavy dumbbells. Additionally, I would do single leg Romanian Deadlifts, again with heavy dumbbells. Still with inadequate grip strength, I was limited to the maximum weight I could lift on the deadlift. To compensate for this and to ensure I built the most leg strength possible, I would incorporate the machine leg press and hack squat to lift maximal weight while using the deadlift and squat as much as possible but at a much lesser weight.
The Results
As I mentioned above, I neglected to take any before measurements or pictures so there is little I can share to demonstrate the results. Over the three months, my weight has increased approximately 6lbs while maintaining more or less my hydration and fat levels. There are definitely noticeable changes in my physique but nothing too startling.
Next Steps
I’m moving on to a three month strength focused period. This period will consist of similar workouts but the weight will remain medium (8-10 rep max) to super heavy (2-3 rep max) and up to 30 minutes of cardio primarily on the stepmill or elliptical. Again, each cycle will build from one to the next. The cycling portion during the first month will remain the same, muscle tension with steady state intervals where possible and where fatigue allows. The last two months I will start incorporating on the bike resistance training and sprints. The duration for my cycling workouts will max out at approximately 2hrs to 2.5hrs as my riding at this time is anticipated to be indoors due to snow.
 |
| 3 month Strength Weight Lifting Phase, 4th month of Foundation Cycling Phase and 2 of 4 month Preparation Cycling Phase |
Monday, 14 November 2011
Strawberry Oatmeal Protein Pancakes
1 cup quick cooking oats
1 scoop (30g) strawberry protein powder
1 egg
3 egg white
whisk all ingredients in a bowl. Pour onto a lightly misted (with olive oil) non-stick pan and cook like regular pancakes
1 scoop (30g) strawberry protein powder
1 egg
3 egg white
whisk all ingredients in a bowl. Pour onto a lightly misted (with olive oil) non-stick pan and cook like regular pancakes
Sunday, 30 October 2011
Eating for Life
I am often asked by those who have not seen me in a few years what I did to lose all the weight. Initially I took offense and would often ask them, "Why... did you think I was fat before?" "No", they would say; "Just… er, bigger!” they would embarrassingly add. Soon I became to realize just how far I had come with my weight loss and how I might be able to help others that want to lose weight or have struggled with weight loss in the past. Fortunately I am not one of those people who had tried every conceived weight loss program available, but I did follow a few programs that in the long run, would not allow me to manage my weight effectively.
Initially I was sold on the low carbohydrate approach as advocated by Atkins. After considerable research, I forged ahead for three months on the program losing 30lbs in the process but the net effect was a lack of sustainable energy once I started exercising. Additionally, limiting myself to the carbohydrates I could consume; notably vegetables, legumes, nuts and berries; made it very difficult to continue. I soon lost my motivation and fell back into my previous way of eating. A little over a year later, all the weight I had lost was back.
With my latest attempt, a little less than two years ago, I was prepared to go the low calorie approach. As the months went by, I was again shedding the pounds. However in time, the weight loss stopped likely as a result of inadequate food intake, increase in lean muscle mass and/or my body getting use to the exercise and unable to adapt further.
After months with no significant change, I began to research more into why I had hit a plateau. What I learned was food intake is a lot like water intake. Drink an adequate amount of water and your body sheds stored water weight. Eat an adequate amount of “sensible” food and your body sheds stored fat weight. If you limit the amount of water consumed, your body will retain water as a precaution. Likewise if you limit the amount of food consumed, your body will retain its fat stores also as a precaution. Give your body both water and food and watch the weight melt away! Now of course this an oversimplified statement as there are a number of variables involved but this is what I observed during the period in which my weight loss had hit a plateau and I began following the approach described below while exercising at a higher intensity.
1. Create an account on Calorie Count and begin logging your food intake without making any significant changes to your diet. This will give you an idea of the quality of your diet and quantity of your calories.
What was most surprising to me was how off I was with my diet. For the exercise, duration and intensity I was performing, I should have been eating approximately 2,600 calories per day. In reality, I was lucky to get 1,400 to 1,600 calories per day.
2. Take your body measurements (neck, chest, waist, biceps, quads) every week or two to gauge your progress. The scale is fine and convenient but it is not a true representation as your overall weight will fluctuate (water, lean muscle mass, hormones etc.). If you have a scale that reports on body fat, it is better than a scale alone.
3. Calculate your daily caloric expenditure. To loose weight and up to 1lb a week, consume 500 less calories a day. Theoretically, a 500 calorie reduction equates to 3500 calories per week or the equivalent of 1lb of fat. In reality, you will find your weight loss will fluctuate. Some weeks you will loose more than 1lb and some weeks you may stop loosing or even gain weight. Do not be alarmed. Rely more on how clothes feel and body measurements than to the scale. If you are doing any strength exercises, remember the volume of lean muscle mass pound for pound is less than fat.
4. If you want to reach a specific goal weight, calculate it here. Keep in mind to loose weight, you must eat. Drastic caloric deduction will do you more harm than good as your body will go into starvation mode and store food intake as fat. YOU MUST EAT TO LOOSE WEIGHT! Drastic caloric reductions are generally reserved for the obese or those who have a considerable amount of weight to loose. They are also monitored by doctors. Typically those that reduce their calories drastically, when returning to normal eating habit, gain all the weight back.
5. Purchase a scale to weigh your food portions. This keeps things as accurate as possible. If making a meal which combines ingredients such as a casserole, weigh and track each ingredient added to calculate the total calories. Then weigh your portion size to get an approximate calorie count.
6. With your daily caloric expenditure calculated, divide the calories consumed into the following 6 meals:
Some also advocate eating more calories earlier in the day and less in the evening. There’s some sense to this as your body requires the energy early to fuel your body for the day. You can change the percentages above but I would still recommend the 6 meals (or 5 at the least).
7. Your macro-nutrient ratio (Fat, Protein, and Carb) should be based on your activity level. The more active you are, the more carbohydrates you will require.
8. Try to balance your nutrient intake at each meal or at the very least, consume protein with carbohydrates and when possible, consume vegetables first, protein second and remaining carbohydrates last.
9. Drink fluids! Eight 8oz of fluid a day should be your target. Your urine should be a pale yellow and odourless. If not, you are dehydrated and retaining water. Fluid intake does not have to be limited to water, 100% fruit and vegetable juices will also work but be mindful of the caloric expense.
10. Follow the Canada Food Guide or your own region's food guide for recommended servings
11. Low to moderate exercise will burn more fat (up to 80% of your energy will come from fat stores) however you will have to exercise longer to loose fat. Moderate to high intensity (HI) exercise will burn more carbohydrates (up to 80%) but fat is still burned and will continue to burn after exercise (known as the after burn effect). HI exercises are completed in shorter durations. Recommend low intensity and gradually increasing the intensity as your body and will allow.
12. Change things up every once in a while as your body will get use to the food and the exercise. By changing things up, it confuses your body and avoids weight loss and exercise adaptation plateaus.
13. Shop the outer isle at the grocery store. There you will find vegetables, fruit, dairy, bread and meat. Limit or eliminate the amount of processed food and refrain from eating refined carbohydrates as these spikes your insulin levels and may contribute to over eating. This includes any carbohydrates including the words enriched in the ingredients (e.g. enriched white floor, enriched wheat flour etc.). Stick to wholesome carbohydrates found in breads and vegetables.
Outcome... in the 6 months following this approach, I broke through my plateau and shed an additional 14lbs of fat and dropped from 172lbs to 158lbs.
Initially I was sold on the low carbohydrate approach as advocated by Atkins. After considerable research, I forged ahead for three months on the program losing 30lbs in the process but the net effect was a lack of sustainable energy once I started exercising. Additionally, limiting myself to the carbohydrates I could consume; notably vegetables, legumes, nuts and berries; made it very difficult to continue. I soon lost my motivation and fell back into my previous way of eating. A little over a year later, all the weight I had lost was back.
With my latest attempt, a little less than two years ago, I was prepared to go the low calorie approach. As the months went by, I was again shedding the pounds. However in time, the weight loss stopped likely as a result of inadequate food intake, increase in lean muscle mass and/or my body getting use to the exercise and unable to adapt further.
After months with no significant change, I began to research more into why I had hit a plateau. What I learned was food intake is a lot like water intake. Drink an adequate amount of water and your body sheds stored water weight. Eat an adequate amount of “sensible” food and your body sheds stored fat weight. If you limit the amount of water consumed, your body will retain water as a precaution. Likewise if you limit the amount of food consumed, your body will retain its fat stores also as a precaution. Give your body both water and food and watch the weight melt away! Now of course this an oversimplified statement as there are a number of variables involved but this is what I observed during the period in which my weight loss had hit a plateau and I began following the approach described below while exercising at a higher intensity.
1. Create an account on Calorie Count and begin logging your food intake without making any significant changes to your diet. This will give you an idea of the quality of your diet and quantity of your calories.
What was most surprising to me was how off I was with my diet. For the exercise, duration and intensity I was performing, I should have been eating approximately 2,600 calories per day. In reality, I was lucky to get 1,400 to 1,600 calories per day.
2. Take your body measurements (neck, chest, waist, biceps, quads) every week or two to gauge your progress. The scale is fine and convenient but it is not a true representation as your overall weight will fluctuate (water, lean muscle mass, hormones etc.). If you have a scale that reports on body fat, it is better than a scale alone.
3. Calculate your daily caloric expenditure. To loose weight and up to 1lb a week, consume 500 less calories a day. Theoretically, a 500 calorie reduction equates to 3500 calories per week or the equivalent of 1lb of fat. In reality, you will find your weight loss will fluctuate. Some weeks you will loose more than 1lb and some weeks you may stop loosing or even gain weight. Do not be alarmed. Rely more on how clothes feel and body measurements than to the scale. If you are doing any strength exercises, remember the volume of lean muscle mass pound for pound is less than fat.
4. If you want to reach a specific goal weight, calculate it here. Keep in mind to loose weight, you must eat. Drastic caloric deduction will do you more harm than good as your body will go into starvation mode and store food intake as fat. YOU MUST EAT TO LOOSE WEIGHT! Drastic caloric reductions are generally reserved for the obese or those who have a considerable amount of weight to loose. They are also monitored by doctors. Typically those that reduce their calories drastically, when returning to normal eating habit, gain all the weight back.
5. Purchase a scale to weigh your food portions. This keeps things as accurate as possible. If making a meal which combines ingredients such as a casserole, weigh and track each ingredient added to calculate the total calories. Then weigh your portion size to get an approximate calorie count.
6. With your daily caloric expenditure calculated, divide the calories consumed into the following 6 meals:
- Breakfast - 25% of total calories
- Mid morning snack - 8.3% of total calories
- Lunch - 25% of total calories
- Mid afternoon snack - 8.3% of total calories
- Dinner - 25% of total calories
- Evening snack - 8.3% of total calories
Some also advocate eating more calories earlier in the day and less in the evening. There’s some sense to this as your body requires the energy early to fuel your body for the day. You can change the percentages above but I would still recommend the 6 meals (or 5 at the least).
7. Your macro-nutrient ratio (Fat, Protein, and Carb) should be based on your activity level. The more active you are, the more carbohydrates you will require.
- If exercising (weights, cardio - treadmill jogging brisk walking cycling etc.) use F-20% P-30% C-50%
- If exercising extreme (running cycling hard intervals etc.) use F-20% P-15% C-65%
- To maintain weight use F-20% P-20% C-60% w/o caloric reduction
- Fat (unsaturated fats in fish, oils, nuts)
- Protein (lean meat, fish, nuts, eggs, quinoa etc.)
- Carbohydrates (100% Whole Wheat breads, 100% Whole Wheat pastas and 100% Whole Grain rice, fruit, vegetables etc.). Eliminate refined carbohydrates found in white bread, white pastas and white rice.
8. Try to balance your nutrient intake at each meal or at the very least, consume protein with carbohydrates and when possible, consume vegetables first, protein second and remaining carbohydrates last.
9. Drink fluids! Eight 8oz of fluid a day should be your target. Your urine should be a pale yellow and odourless. If not, you are dehydrated and retaining water. Fluid intake does not have to be limited to water, 100% fruit and vegetable juices will also work but be mindful of the caloric expense.
10. Follow the Canada Food Guide or your own region's food guide for recommended servings
11. Low to moderate exercise will burn more fat (up to 80% of your energy will come from fat stores) however you will have to exercise longer to loose fat. Moderate to high intensity (HI) exercise will burn more carbohydrates (up to 80%) but fat is still burned and will continue to burn after exercise (known as the after burn effect). HI exercises are completed in shorter durations. Recommend low intensity and gradually increasing the intensity as your body and will allow.
12. Change things up every once in a while as your body will get use to the food and the exercise. By changing things up, it confuses your body and avoids weight loss and exercise adaptation plateaus.
13. Shop the outer isle at the grocery store. There you will find vegetables, fruit, dairy, bread and meat. Limit or eliminate the amount of processed food and refrain from eating refined carbohydrates as these spikes your insulin levels and may contribute to over eating. This includes any carbohydrates including the words enriched in the ingredients (e.g. enriched white floor, enriched wheat flour etc.). Stick to wholesome carbohydrates found in breads and vegetables.
Outcome... in the 6 months following this approach, I broke through my plateau and shed an additional 14lbs of fat and dropped from 172lbs to 158lbs.
Wednesday, 19 October 2011
Protein Muffins
1 cup whole wheat flour
2 scoops strawberry whey protein
1 whole egg
3 egg white
2 baby jars apple, strawberry & banana fruit mix
3/4 cup oatmeal
125ml water
1/2 tsp baking soda
1/4 tsp salt
Directions: combine eggs, fruit from baby jars and water with flour, whey protein, oatmeal, baking soda and salt. Mix well. Poor into muffin tin. Preheat oven to 350 degrees and bake for 17 to 20 minutes or until tops are golden and piercing muffin with toothpick or knife is dry.
Makes 12 servings
per serving (1 muffin): 118 Calories : 2g Fat : 16g Carbohydrates : 8g Protein
These work great for breakfast on the go or as part of a mid morning snack. You can adjust the ratios to suit your needs.
Thursday, 29 September 2011
Preparatory Phase
Having taken a short break from structured cycling workouts and slowly re-introducing myself with weights in the gym, I am now beginning a six month Preparatory Phase that initially consists of muscle development and low intensity cycling workouts, will lead into on and off the bike strength development and finally into cycling and racing specific workouts.
The break, or as commonly called the Transition Phase, was much needed. The eight week cycle I put myself through over the summer after my shoulder separation to prepare for the Niagara Classic Road Race was intensive and as I discovered, more than my body was willing to take. Cycling during this transition phase was enjoyable as the rides contained no structure; simply just going out and riding. Gym workouts also began during this phase; starting with two sessions a week and increasing to four sessions over a 4 week period. An assortment of exercises were completed, again no real structure per se, just reintroducing my body and muscles to the effort they would endure over the next 24 weeks.
The Preparatory Phase is my first structured attempt at muscle development so there will be lots to learn during this process. As part of an annual plan or as commonly known as Periodization, my Preparatory Phase begins with three one month cycles (mesocycles) where each cycle includes four one week microcycles, three of which build from one week to the next and the forth for recovery and adaptation. Each microcycle will include a three day split weight lifting program, three days of low intensity / moderate mileage cycling with some muscle tension and/or steady state intervals and one day off.
The weight lifting portion includes three workouts that are completed on Monday, Wednesday and Friday and contain four exercises; one upper body pull, one upper body push, one squat or deadlift and one accessory / isolation exercise. In the first mesocycle, each week begins with heavy weight, low number of repetitions and high number of sets and ends with a light weight, high number of repetitions and low number of sets. The logic behind this approach is to lift heavy earlier in the week when your muscles are more rested. As the week progresses, although the weight decreases, the increased repetitions and fatigue on the muscles ensures the workout remains challenging. For each exercise, a different angle is used. Upper body pulls for instance might include a chin-up on day 1, a seated row on day 2 and an upright row on day 3. Likewise, at least one lower body exercise each week will be completed on one leg such as a Bulgarian Split Squat or One Leg Romanian Deadlift as these recruit a lot of stabilizer muscles. These ensure the body is challenged each day while at the same time preventing stress on the joints.
At the completion of each mesoocycle, the workouts are changed, weight and intensity is increased and new exercises are introduced to continue to challenge your mind and muscles.
In the coming posts, I will write about all that I learn throughout this phase.
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