Something I was mulling over with my Inner Coach today on the way to work this morning:
Me: I dunno. I just feel a bit down. My shoulder’s still mucked up. I think it’s the deltoid muscle, and I think it’s a tear. I’m doing this lightweight crap until I drop the pounds, and that’s not exactly blazing full speed ahead. I just feel down.
I rarely read the little google adbar stuff on the side of my gmail account, but this caught my eye. I clicked the site and just browsed very briefly, and I liked the premise at least. I don’t know if it’s trying to sell you something, or just make you feel good. She’s a goal coach. Maybe she intends for you to buy online coaching or something. Check it out:
When I wake up, I force myself upright and into my sweats. It’s 4:30, man. 4-f’ing-thirty. I should still be asleep. Then, I do my business, brush teeth and stuff, and scram.
My gym bag’s already packed. I do that before bed, which is early, by the way. 9PM or 9:30, if I can help it. 10 if I’m stupid. I grab that and head out the door.
It is *so* easy to want to slip into other avenues of interest instead of sticking with the main goal. I guess it’s because “dropping pounds” isn’t a very glamorous goal when compared to training for a marathon, or doing all the other things I’ve got planned. But it’s vital to keep the main thing the main thing.
Keep the main thing the main thing.
I just got this month’s issue of Men’s Fitness. Normally, I think this magazine is hit or miss on its contents being worth it for me. But this issue had a really interesting article about weight training, and I wanted to share the gist of it.
Alwyn Cosgrove, C.S.C.S., wrote that it’s the number of repititions that drive the kind of results you’re seeking, but not in the way that you imagine. It’s not low versus high reps that make things work. It’s low and then high. He points out that, to see results, one must keep his or her muscles under load for a duration of 30-70 seconds. You must lift the heaviest possible weight that permits those kinds of time frames. So, it works out like this (and you should read the article, because this is just my interpretation).
That darned elliptical. Between that, the bike, and general gym stuff, I burned 600 calories this morning at the gym. I did a fast-paced cycle through a bunch of exercises, including pushups, pullups (1 pos/ 5 neg on PULLUPS), crunches, flutterkicks, shoulder work, db squats, reverse rows, curls, dips, triceps extensions, and I think that’s it.
When I got home from the gym, I still wanted to do a little more, so I did a resistance band workout with my nifty little Reebok level 3 resistance bands. They’re not exceptionally difficult, but that’s some of the fun. If you want to do some all-around exercising, you can set the resistance just by where you stomp on the bands, or how far you stretch them. I bought a set for my Dad. I wonder if he’s tried them out yet. I like them for the “something different” category.
Rest days are so crucial to training. For me, they are a great way to remind myself why I love doing things to stay fit. It’s also a great way to stop and take stock of what you’ve accomplished.
I’ve been working really hard lately at work, and this chews up a lot more of my time to think and reflect on my fitness and nutrition efforts. I haven’t commented on anyone’s blogs lately, though I’m still reading them when I get the chance. Sorry that I’ve been so quiet.
Yesterday, my plan to do something new found me taking an early morning long brisk walk. I haven’t really been outside much over the winter, so this counted for me.
Today, I did a lot more cardio, and almost no weightlifting (did some shoulders, biceps, and triceps). I did jumproping for five sets of 1:30, and then headed upstairs to dare to try a machine I hate and am afraid of: the elliptical.
I want to share something really cool I read in GOOD TO GREAT, that book by Jim Collins I’ve been reading lately. Maybe you have a “to do” list. It could be as lofty as your goals, or as menial as your grocery list. But do you have one? Well, how about your “don’t do” list? I love this premise.
There are all kinds of things we do that pull us away from the things we believe matter most to us. If I took a poll of what mattered most to you, you’d likely list “family” somewhere in the top 3. I’m guessing you’d put some variant of “fitness” or “health” in there, too. Some of us throw our job in there, at least insofar as it either gives us some meaning or helps pay the bills.
Nothing like having no defined sense of what you want to do before launching headlong into your own challenge, eh? To that end, I just did baby steps.
I started the Special Ops Workout, which is one of those nifty Stew Smith workouts, where he takes various fitness plans from all the Armed Forces and boils them into a nice twelve week program. It had a mix of calisthenics (which I’ve been doing) and weight training. It also had a faster pace, with a lot of “move rapidly between exercises, and get a rest later” kind of thinking. That’s one nearly-new thing.