Happy New Year and another resolution!

Well, another year and time to make more New Year resolutions. For most, it's like ground hog day, you dust off the previous years resolutions and this time really, really promise to stick to them! Unfortunately, studies have shown that about 25% of the people making resolutions are already breaking them after the first week and less than half are still on target after six months. 

In terms of health, what kind of resolutions should you make, how do you stick to it and what are the reasons for losing interest?

What health resolutions should I make?

1. Losing weight, probably the most popular resolution and it should come as no surprise since a growing number of Americans are becoming obese or morbidly obese.  Add to that the fact that you have probably spent the last six weeks of the year totally blowing your diet, there is enough guilt there to make this the number one winner.

How do I stick to this?  One of the biggest reasons for failure is that most people manage their lives like a 30 or 60 minute TV show. This is where the problem is identified, a plan of attack is developed, and successful results happen within an hour or less of the show.

In real life this is not the case.  Everyone wants immediate results and when they don't see it, they just quit!  One has to face the reality that you didn't pack on the pounds over night. In many cases it came from years of abuse, so why would you think that getting back to your 'fighting weight' will happen over night?

Set mini goals.  If you want to lose x amount of pounds by the end of the year, divide that by 12 and have monthly goals.  Be prepared to adjust if necessary too since losing weight isn't really a measure of success; reducing body fat and increasing muscle mass is.  Have your mirror serve as your best indicator once you have started your weight reduction.

Expect setbacks. Your body will start fighting you back once you start losing weight. It is its own natural defense mechanism from the days of the cave man where your metabolism would slow down when it notices you are not consuming food on a regular interval or quantity.

Have your family or friends be your support group. Find those that are making the same resolution (this shouldn't be hard to do!). 

Keep a journal of what you eat so you can look back and see what you were eating when you were making the most progress.

Join a gym or a boot camp. There  is no question that there is no silver bullet to losing weight. It is a combination of healthy eating and regular exercise.  If you do not do the two together, your chance for failure has increased tremendously.

2. Cut back on alcohol, although you hear and read about the health benefits of small amounts of alcohol, just like anything in life, too much is not good.  Not only can it be a detriment to your personal safety and that of others, alcohol abuse can bring on many life threatening diseases not to mention weight gain since we tend to eat junk when consuming alcohol and most drinks are extremely high in junk carbs including sugar.

 

 



How do I accomplish this?  Like anything else, make wise choices when cutting back. Instead of full flavored beer, become accustomed to lite beers, they usually have 1/3 the calories of a regular beer. That is a HUGE difference over the course of a week, month, year.

Stay away from fruity drinks, they are nothing but pure sugar which means high calorie counts. A regular drink of this type would be like having a chocolate shake. Now who in the world goes out and has 5-6 chocolate shakes in the course of a night? No one right? Well that is exactly what you are doing when you have these types of drinks.

Wine, especially the reds, are known to be high in anti-oxidants, but this doesn't mean you should go out and drink a bottles worth! A glass with your meal is fine, just be cautious in amount consumed.

3. Get more sleep, everyone knows this but many do not follow it.  The picture below demonstrates what happens when you do not get enough sleep. It impacts your mood, safety, productivity, body weight and health!

Any tips on getting more sleep?  Yes, but it requires discipline. The best way to get the hours required in a 24 hour period is to have a pretty set and predictable schedule. Commit that by a certain time you will be in bed.  Family life can get in the way just like in dieting, so try to have a support group where everyone respects that and hopefully they too will have a set sleep schedule.

Remember the days when you were raising young kids and they always had a bed time? You did this because you knew the importance of a good nights sleep for their development. Well the same is true when you are an adult, nothing has changed.

Take power naps.  That's right, you can replenish your sleep 'bank account' by taking a short 30-45 minute nap some time during the day such as your lunch hour.  At first it will be difficult to do, but once you have mastered this, you will be amazed at what a difference this can make!

4. Reduce your stress, stress is part of life especially as you start a family and move on in your career.  But it is how you handle stress that can make a difference in how your health will respond. At it's worse, stress can disturb sleep patterns and diet while also leading to depression and heart disease.

How do I de-stress?  For starters, don't let the small stuff upset you. Stress is built like a wall. Everything you do has stress associated with it.  Look at these as 'stress blocks' and as you go throughout the day, week, etc, you are building a wall of stress. The difference between how individuals handle stress however, is based on how big their stress blocks are.  So if you are the type of person that every little thing 'gets to you' your stress blocks are huge compared to someone who doesn't see it the same way.

A way to keep your stress blocks small and thus, minimizing how quickly or how large your stress wall becomes, is to analyze the situation and ask yourself if that is really that important when compared to the bigger picture at work and/or life.  In other words, don't let the little things get to you.

Now this doesn't mean that you don't care or that you are not giving it importance. It just means that you are not going to let it interfere with coming up with a solution or a plan to address the situation.  This takes training but if you concentrate on it, you can become a master of your own stress level.

I heard a line many years ago in a TV show that has stuck with me forever. It goes like this 'Never let anyone rent space in your head'.  Good advice, don't let anyone or anything consume you!

Getting more sleep, exercising, eating right, taking time for yourself are also factors that play a role in how much you can de-stress your life.

5. Quit smoking, I will not go into the health hazards of smoking since they are very well documented.  It is pretty obvious why someone should stop smoking but nicotine addiction can make this one of the hardest habits to break since it is not only a physical addiction but also a psychological habit.

 

So how do you quit?  This is way too complicated to answer in a short blog post but here are some helpful tips.

 

First, identify what triggers you to smoke.  Create a smoking journal which analyzes why you lit up. For example:

 

Time of day?

How Intense was the craving (scale of 1 to 10)

What were you doing?

Who were you with?

How were you feeling?

How did you feel after smoking?

 

If you do not know why you are lighting up, it becomes that much more difficult to start a plan to quit.

 

Other popular smoking triggers are alcohol (see above), other smokers and end of a meal.

 

One popular method that is used is called START.  It goes as follows:

 

S = Set a quit date.
Choose a date within the next 2 weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.

T = Tell family, friends, and co-workers that you plan to quit.
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.

A = Anticipate and plan for the challenges you'll face while quitting.
Most people who begin smoking again do so within the first 3 months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.

R = Remove cigarettes and other tobacco products from your home, car, and work.

Throw away all of your cigarettes (no emergency pack!), lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.

T = Talk to your doctor about getting help to quit.
Your doctor can prescribe medication to help with withdrawal and suggest other alternatives. If you can't see a doctor, you can get many products over the counter at your local pharmacy or grocery store, including the nicotine patch, nicotine lozenges, and nicotine gum.

Expect withdrawal symptoms. I found this chart on the internet which is very handy to use based on these symptoms:

Coping with Nicotine Withdrawal Symptoms
Symptom	Duration	Relief
Craving for cigarette	Most intense during first week but can linger for months	Wait out the urge; distract yourself; take a brisk walk.
Irritability, impatience	Two to four weeks	Exercise; take hot baths; use relaxation techniques; avoid caffeine.
Insomnia	Two to four weeks	Avoid caffeine after 6 p.m.; use relaxation techniques; exercise; plan activities (such as reading) when sleep is difficult.
Fatigue	Two to four weeks	Take naps; do not push yourself.
Lack of concentration	A few weeks	Reduce workload; avoid stress.
Hunger	Several weeks or longer	Drink water or low-calorie drinks; eat low-calorie snacks.
Coughing, dry throat, nasal drip	Several weeks	Drink plenty of fluids; use cough drops.
Constipation, gas	One to two weeks	Drink plenty of fluids; add fiber to diet; exercise.
This came from a health report in the Harvard Health Publication,  Overcoming Addiction: Paths Toward Recovery.   In summary, you can try to make 2014 different than in past years regarding your New Years resolution if you use a methodical approach, understand the scope of what you are committing to, have a plan, expect setbacks, and understand the reasons for failure.   It is also interesting to note how many of the more popular New Year resolutions are inter related.   Would love to hear from any of you with comments or questions.   Have a Happy and Safe New Year and make 2014 the difference maker in your life! Fit Forlife

 

 



 

 

Dedication or Obsession?

For those that like to keep fit, exercise and eat right, there will come points in their life where one will say you are obsessed.

That used to bug me when I was younger because obsession is usually meant in a derogatory way and how can being healthy be considered a bad thing?  I considered myself as being dedicated instead of obsessed but is that true, is there a difference between the two or does it just depend on where you come from?

My usual reply to anyone that said that was that they were obsessed with ruining their health. After all if obsession for fitness was bad wouldn't the opposite also be obsession? And which one would you prefer?

Meanings...

The dictionary defines obsession as follows:

ob·ses·sion  (b-sshn, b-)

n.

1. Compulsive preoccupation with a fixed idea or an unwanted feeling or emotion, often accompanied by symptoms of anxiety.

2. A compulsive, often unreasonable idea or emotion.

 

Whereas dedication is defined as:

 

ded·i·ca·tion  (dd-kshn)

n.

1. The act of dedicating or the state of being dedicated.

2. A note prefixed to a literary, artistic, or musical composition dedicating it to someone in token of affection or esteem.

3.  Complete and wholehearted devotion, esp to a career, ideal, etc.

4. Selfless devotion: served the public with dedication and integrity.

 

Ok, so how do I interpret that?

One can easily say that someone that exercises on a regular basis is compulsive to the extent that you are fixed on your training and rarely miss. At the same time however, this is also being dedicated based on the definitions above.

 

I think what it comes down to is when does dedication cross the line and becomes obsession and is that such a bad thing?

 

Anything becomes compulsive behavior when it starts to impact your family and work obligations.  There are some exceptions such as if the family is not into being healthy and you carve out time to train. One must never let the 'bad' habits of others even if it is family, interfere with your health.

 

Family members that give you a hard time for working out are not looking out for your own good.  Would they complain if you liked to drink soda and eat cheeseburgers for lunch every day. Probably not, so why should they interfere with your exercise routine?

 

However, if they support your habits and even participate yet you go beyond that where family time is severely impacted, one may be starting to cross the line.  You need to find a balance and with 24 hours in a day, there is plenty of time to find that balance although many people make up excuses to say otherwise.

 

But there are exceptions even to the above. For instance, you can have short bursts of compulsive behavior if you are training for an athletic event. Whether it be a race, triathlon, etc, you have to have tunnel vision in your training. Never miss a workout, become obsessed with the end goal and have it consume you 24/7. 

 

 

I personally don't consider these short bursts of obsession a bad thing. In fact, it helps in every day life setting and reaching goals. It teaches friends and family that they can do the same. They can serve as motivation to others, especially if you are overcoming some form of handicap or have made drastic improvements to your health.

 

So as long as there is balance between work, family, friends and health, one must never be embarrassed or ashamed of habits that are beneficial to you.

 

 As time goes on and friends and family age, and you meet at social gatherings and events, and you see the noticeable difference in appearance, alertness, and youthfulness, you will affirm that the direction and path you chose was the correct one.

Stay focused, fit and healthy............... Fit Forlife

 

Solo or Partner?

Training by yourself, solo, or with a partner is a decision that you will make on and off for as long as you work out.  There is no one answer as to whether you should have a partner or not because there are way too many variables that can influence that decision. And what you decide today may also not apply later on down the road.

What kind of person are you?

The answer to this question will be a good determining factor as to whether you go solo or with someone else.  If you are a self starter, can push yourself, can usually accomplish goals with a set game plan, do not like to be bothered by others, have a hectic and unpredictable work/family schedule, then more than likely, you will be more productive training by yourself.

If you need motivation, guidance on staying focused, are starting out for the first time, and/or need to develop discipline, then you will gain more by having a workout partner.

Whichever is the case however, EVERYONE must develop the skills necessary to train solo since you can not always guarantee that a partner will be available.

Challenges of training with a partner...

If you are one that prefers to train with someone, finding a partner can be as difficult as finding a spouse!  Here are some things to consider in choosing the right partner:

1. Same schedule. It is hard enough carving up time in the day to get a good work out in. With work, family and friend obligations, you have to fit training into your day. Sometimes, the time of day may change or even the days of the week.  Now double that if you have a partner. You now have to schedule around two peoples family, work and friends.

2. Same goal.  Your routine is based on your goals.  I am not saying they have to be exact but they have to be similar. Someone that wants to train to improve their swimming will have a different training program than someone that wants to become a better runner for example. Having a partner means having similar goals.

3. Same focus.  The last thing you want is someone with the same schedule and goal but loses focus constantly and you spend the bulk of your time keeping them on track. This is mentally and physically draining.

4. Compatible personalities. You will be spending a lot of time with your partner, you might as well have compatible personalities.  For example, two people with two completely different views of the political spectrum and who love to debate about who's right or wrong, will more likely than not, turn their training sessions into debates with little or no attention being given to what your goals are.

5.Same or different gender? I leave this as a question mark because it truly depends on the individual. Some people just find it more pleasant training with another gender as opposed to the same one while others would never train with another gender. It is a matter of preference.

Over the years I have trained with both and it makes little difference to me but I will note that when I have trained with females, they seem to have a more gung-ho attitude while guys tend to slack off and wander off in side conversations. Again, just my opinion based on my experience.

6. Age difference?  There are advantages to training partners that have a large age gap between them. The younger one may learn things that the older one has already experienced. The older one can get a boost in training by being with someone that has fresh motivation and energy. 

Personally I prefer to train with people much younger than myself. I find it invigorating.  Being 56 years old and been training for 42 years, I have a very hard time finding anyone at or near my age that can keep up. If I have a partner they usually have to be 10, 20 or more years younger than myself.  They learn from my experience and I feed off their energy. It is a mutually satisfying relationship.

When to train with a partner...

Even if you are a 'hermit' by trade, there are always circumstances where you should have a partner in order to get the most out of your workouts.

If you are going to start exercising for the first time ever, it is necessary to have an experienced work out partner, coach or trainer.  Learning the basic techniques, philosophies and training methods up front is invaluable for continued progress, avoiding injury, and learning new routines.

If you are going into some sort of competition, it is always an added benefit to have a training partner attempting to achieve the same thing.  Gearing up for competition in any sport involves going through training cycles. There are ups and downs in each cycle, you want to have someone with the same goals and focus in mind to push each other through those highs and lows.  It also helps to have someone that can watch your technique, tape it, and vice versa to give constructive criticism on how to improve.

You will also need a spotter that knows your exact strength levels in order to provide the proper spot. I have injured myself over the years 'grabbing' an inexperienced spotter in the gym when attempting a heavy lift.

 There may be certain training days that are more difficult than others. While you may be able to train alone most of the time, try to find a partner for a particular training session where you may need that extra push.

For example, I can blast any body part pretty good in the gym but I find training legs is the hardest body part to get motivated to do at the level that I normally train. Finding someone that is willing to keep up or even be more advanced in you in doing legs and also providing that mental push, can be very beneficial.

 Advantages of going solo...

While training partners has its' advantages, so does training alone. Some of these are:

1. No time schedule constraints. You train when you can based on your schedule and it doesn't have to be matched with someone else's.

2. Do what you want.  Each work out, each exercise, each set is done based on how you feel that day. It doesn't have to be voted on by your partner to add a set, change an exercise or change the routine.

3. Pair up on occasion with someone else in the gym. While training with a partner you may notice someone that trains in a way that interests you.  When training solo this is a perfect opportunity to pair up with someone for a single work out just to keep things different.

4. Creates mental toughness.  No doubt a partner can help you through a tough work out when you are feeling down. However, I have found training alone is a way to develop mental toughness. It's like the old saying 'mind over matter'.

Training alone helps you focus on getting through it one set or even one rep at a time if need be.  You learn to psyche yourself up.  This toughness will carry over into your life.

5. Problem solving. One of the biggest pleasures I get when training alone is that I can think freely about things and problems I need to take care of without being interrupted.  The blood is flowing through the muscles while working out which also makes the mind more alert. I have solved so many problems at the gym while working out.
 

Developing a soloist mentality...

Regardless if you train with a partner, there will be times due to scheduling or life events where you will be training by yourself.  The last thing you want to do is miss training sessions just because your partner can't make it or moved and you are trying to find someone else. After all, the purpose of training is for YOU to get or stay in shape, not to get someone else in shape.  It makes no sense to stop just because someone else had to.

If you want or need to train solo and are the type that always has to have someone around, you will need to develop soloist skills.  Like anything else you do in life that is not in your nature, it will require mental willpower and stepping outside your comfort zone.

One can take baby steps by training alone once a week.  Make it your easiest work out. 

Focus and visualize beforehand what it is that you want to accomplish in that work out and mentally show it complete as you finish each portion.

Spend the time between sets thinking about what you are going to do next. Prepare by psyching yourself up. Sort of your own self motivator. Keep reminding yourself why you are doing this and the consequences if you fail.

If you are tired and don't want to go in but normally would because you knew you had a partner waiting for you, find the will to drag yourself in the gym anyways. Just get in the gym. Once there, the environment will usually pick up ones energy level and motivation. Start doing something, anything! The key is getting blood in the muscle to wake your body up out of the slump and get it going.

Hope some of these very basic ideas help in determining if and when you should have a training partner.

 Would love to hear any comments or questions you may have...... Fit Forlife

Surviving Holiday Meals!

So you just finished your fourth Thanksgiving meal of the day, have a ton of leftovers to boot and another 30 plus days of gluttonous festivities to participate in.  Whether you always work out to stay in shape or watch what you eat or planning to start a training program for the first time, this is the time of year that can make you or break you!

Don't get me wrong, you want to have your cake and eat it too (full pun intended) but there is a difference between doing it in a methodical way or with reckless abandon!

Why should I care or worry...

For starters, the length of the holidays is daunting.  At the very least it is 5-6 weeks of total disregard to common sense where you are tempted in the office, home, or anywhere you go with an array of mouth watering and addicting sugar, fats, and junk carbs.  This represents 10-12 percent of the entire year!

 

Add to that the fact that you are planning or participating in additional events, are running around in search of that perfect 'gift', and leaving very little time to exercise (if you even do exercise) and you can see how someone can come out of this time period having gained everything that they fought so hard to lose over the past year...

Plan and think ahead...

Like just about anything in life, your best chance of success is to plan, plan, plan.  The old saying that 'having no plan is the best plan for failure' has never been truer when it comes to holiday feasting.
 

So in order to counter the temptations you are about to endure, I have developed these tips and found them to be very helpful:
 

1. Bring your own healthy tasty treats to work, at least you can control what you are eating rather than someone controlling it for you.

2. Be the one that plans the office party rather than just participating. Control the menu and you control the diet!

3. Form a pact with two or three co-workers as a support group in order to keep each other in check.

4. Eat before you participate! Whether it be at work or with friends, if you eat something healthy beforehand, you are less likely to indulge in the bad things. Never ever go to a party on an empty stomach.

5. Holiday beverages with or without alcohol are loaded with empty calories. This is not only bad for you in terms of calories but it also creates the tendency to munch or eat other things that are also bad for you. Control what you drink and you control how much you will eat overall. If you are going to have more than one drink, try to substitute one with water only. The key here is to be full.

6. Excuses, excuses, excuses...find them and use them! One way to politely turn down all the alcohol and/or food is to come up with excuses such as 'No thanks, I have my physical coming up and eating/drinking this will skew my lab work tomorrow'.

7. Don't skip a workout, reduce the duration instead. If you exercise, many people that skip a workout will double up the next one. Frequency is more important than duration.  You want to be in a routine and rhythm.  As an example, skipping a one hour workout then making up for it by doing a two hour one next time is not as effective as substituting the skipped workout with a 30 minute one instead, then doing a one hour workout the next time.

8. Pick your parties wisely and use excuses to not participate in other ones. Just like in 6 above while at an event, you can also use excuses to not attend a party completely. Say you have a conflict with a client, a friend, a family member, etc.  You control the calendar, you control your destiny.

9. Start making New Year's resolution just as the holidays start.  This little 'guilt trip' trick, will more than likely help deter some of the things you may eat and/or drink. Committing to losing x amount of weight starting in the New Year but making that commitment before the holidays, will help your will power in turning down things that will hurt your commitment.

10. Be healthy year round and people will respect that and won't 'push' junk on you.  I have found that people know I eat a pretty clean diet. So during the holidays they won't push junk on me as much as they may with someone else. After all, someone that wants to get drunk will seek another drinker for company instead of a teetotaler.  The same is true during holiday events for binge eating.

 

So enjoy your holidays in moderation, it's the best gift you can give to yourself...Old Fart Training

Variety is the spice of life!

Define Variety

Per Webster, variety is defined as the quality or state of having or including many different things.  When it comes to training, there can be a lot of variety in the variety itself if that makes any sense to you!

 

Most people would interpret variety in training as doing different exercises but it is so much more than that.  For starters, here are some forms of variety just for weight training alone:

 

1. Change the sequence of the same exercises that you perform

2. Change the set/rep combo of the same exercises

3. Change some of the exercises

4. Change all the exercises

5. Change the rest interval between sets

6. Perform combo exercises

7. Incorporate High Intensity Interval Training (HIIT) either during your weight program, i.e. monitoring heart rate within a target range between rest intervals then performing a set increasing the heart rate into cardio mode for short bursts of time.  Or you can incorporate something as simple as jump rope every second or third set for short 20 second bursts of high revolution jump roping

 

 



Variety even with the forms described above can be different depending on whether you are bodybuilding, strength training, lifting for a particular sport or just to stay in shape.

 

Note some of the more popular programs out there now like P90X, P90X2, Insanity, T25, Crossfit, they are all based on variety, variety, variety.

 

Why change anything?

 

 

A lot of people ask, why should I change anything if I feel I am making progress or I am happy at where I'm at in my exercise regimen?

 

Imagine a world where we never change anything.  You wear the same clothes every day. You eat the same meals. You watch the same TV show or movie over and over.  It wouldn't take long before your life becomes stagnant. The same is true with exercise.

 

It has been my experience based on over 40 years of training which included competitive weightlifting, that after a period of time the body becomes a master at adapting to any stimuli you present it.  This is especially true the longer you have been training. This is why it is imperative to throw variety into your exercise routine. It keeps the body on guard, fresh and learning new and different motor skills.

 

If everything stays exactly the same, your body will get 'efficient' at going through the motion of the same ole same ole.

 

Even if you are making progress, eventually it slows down or even regresses.

How much change is necessary?

 

 

 

While the body has an amazing ability to adapt to anything you present it over and over again, the great news is that the body can also be easily confused!  As mentioned above, something as simple as changing the exercise sequence totally throws the body out of kilter.

 

So those that are reluctant to make drastic modifications to their workout routines, can take 'baby steps' by starting out with sequence and set/rep combo's without changing anything else.

 

As you start to notice a difference, i.e. 'good' soreness, strength improvement, overall better well being, etc., then take bolder steps and try some of the other suggestions above. 

 

I always say that your body is like a lab. Experiment with it, see what works and what doesn't. Exercise is not a 'one size fits all' routine.  Every body is different which means every workout should be different and always changing.

 

Take the plunge, what's the worse that can happen? You can always go back to doing the same ole routine over and over again, sort of like the movie 'Ground Hog Day'!

How long should I stay with this change?

That question reminds me of an old TV show called F Troop.  The cavalry was looking for a fort and they run into a bunch of Indians familiar with the area.  The cavalry leader asks the Indian Chief how far to the fort. The Indian Chief says three stone throws away.  The cavalry leader then asks how far is a stone throw and the Chief replies I don't know, how far can you throw a stone?

 

The  moral of that story is that when it comes to exercise and how long should you stick with the change it all depends on the individual, how many years they have been training, when was the last time they changed their routine and how much change are you planning to do next.

Personally, any time I  make major changes to my routine I give it 4 - 6 weeks to see if any progress has been made.  Minor changes I may give 2 - 4 weeks.  Again, each person is different.

Go ahead, you have nothing to lose.  It's like getting a haircut that you end up not liking, your hair will grow back out. The same is true with changing routines, if you don't like it you can change it again or go back to what you liked before.

Comments welcomed!

Fit Forlife

 

 

 

 

 

Training one body part a week...

Why train one body part a week?

For anyone that has been training for any period of time, they quickly  discover that there are just as many training programs as there are stars in our galaxy.

Part of the reason for such variety is determined by each person's goal such as:

1. Each particular sport requires specialized training methods that best effectively utilizes muscles, motor nerve patterns, flexibility, speed and agility just to name a few.
2. Desire of the individual to either tone up, slim down, bulk up.
3. Special permanent physical conditions that may inhibit them to perform exercise(s) one way but can be done using other methods.
4. To rehab an injury to a particular part of the body.

What even makes this more confusing is that within each category above, you can further break it down into endless sub categories!

This post will deal strictly with training one body part a week, why, and two methods to accomplish this.

As you may have read when I first started this blog, I have been working out for over 40 years, initially in competitive weightlifting then lately, just to stay in shape.

As I have gotten older I started to notice that the body was not responding or recuperating like it used to.  I was on a three day on, one day off split and getting two training sessions in per bodypart within a seven day period.

I was on this program for many many years...

I noticed that the first initial training session for a body part would range from good to great and the second training session ranged from so-so to 'it sucked'.  This was even happening if I lightened the load and changed the exercises. I tried changing volume and intensity, that didn't work. I even went to a two on, one day off split but the same thing was happening.

Then one day I read about the one body part per week split.  At first I was very skeptical because I had never done this and I was relating it to how the week would look like based on how I had been training before.

Once I started using the program, however, and making adjustments here and there with set and rep count as well as always mixing up the exercises, I found that each and every workout was a great workout. The muscles are super strong because of all the rest they receive. You not only get a great physical workout, you also get a great mental boost and we all know that staying fit is just as much mental as it is physical.

The logic behind the system...

Part of the theory behind working the body part once a week is that you get plenty of recovery time before your next session. After all, if you do a part on Monday and you are training Monday-Friday, your next session for that part would be the following Monday. Wow, that's an entire week worth of rest or is it???

This is where the second part of the theory kicks in and is part of the beauty of it all. You can not train one body part without impacting auxiliary body parts with any exercise, all your muscles are interconnected with each other.
 

This means if you are doing bench presses for chest, as an example, you are also training some triceps and front delts.  The same is true if you were doing lat pull downs for back, you are also kicking in some biceps.

So the logic is that you are training each body part, hard core, once a week then hitting it very mildly at least one other time during the week.  This is part of the reason why you don't lose size and in fact can increase size, definition and tone because you are allowing your body plenty of rest, recuperation and restoration time!

So how do you break up the parts across the week?

First you have to determine how many days a week you are going to train then you have to determine the sequence.  Keep in mind that you can actually train more days in the week than you normally do for two reasons, first, you are only training a body part once a week and secondly, your workouts will be shorter if you split the body across more days.

It is my belief that how you split your body parts to train across the week must be carefully staggered in a way or sequence where you are not training the auxiliary body part the following day.

I will use myself as an example.  I have split up the week into five workouts, Monday - Friday.  Each workout is no longer than 60 minutes long.  This is resistance training. I also add 20 minutes of HIIT cardio training four of those days as well as abs when I perform HIIT training. The only time I do not perform HIIT or abs is when I do legs.

So my week would look like this and I have included the auxiliary muscles that is involved via parenthesis () when I work out a particular body part:

Chest (triceps, front delts), HIIT cardio

Back (biceps, medial and back delts), HIIT cardio

Legs (core)

Shoulders (triceps), HIIT cardio

Biceps and Triceps, HIIT cardio

So as you can see from the split above, I am giving each 'main' body part a full week of rest and each 'auxiliary' body part about 48 hours rest before making it my main body part, i.e. work out chest with auxiliaries being triceps and front delts which won't be worked out until two or three days later.

With this five day split you can 'add' an extra day to do legs again if you wish. I do this almost every week. I have found that legs can take the punishment and also because they are not being trained as an auxiliary muscle in any of the other days. You also mix or lower the intensity on the second leg day of the week or use it to work on your weak points, i.e. hams or quads.

Now if you can't train five days a week you can do a four day split. I do not recommend a three day split because the workouts would be too long and there isn't enough rest period between main and auxiliary muscles. It just gets too congested if you are going to do it with intensity.

Four day split...

With a four day split I recommend two on one off or Monday-Tuesday, Thursday-Friday.  One program would be something like this:

Monday
Chest and Triceps, HIIT cardio

Tuesday
Back and Biceps, HIIT cardio

Thursday
Legs (core)

Friday
Shoulders (triceps), HIIT cardio

I also need to add that your workouts now go to 75 minutes instead of 60 minutes since you are adding one more body part to that session. HIIT cardio still remains at 20 minutes.

Final Notes...

I hope you enjoyed this article and would love to hear your feedback or experience.  This is a routine that will get you in fantastic shape.  I am not advocating this as a 'one size fits all' routine for entering a contest or improving in a particular sport.

Remember what I said in the beginning, there are endless types of routines based on what you want. This is just one method to stay fit, get good hard workouts in, and see great improvements in your body.

Stay focused.............. Old Fart Training

 

Food Prep, the secret to a succesful diet plan!

What is food prep?

Like in anything that you do in life, the chances of success increases based on the amount of planning that goes into it.  So there is no surprise that a key to sticking to a healthy meal plan (diet) will largely depend on how you prepare.
So food prep is the art of planning your meals a few days out in advance so some of 'life's unexpected schedules' such as work, family and friends, do not deter from what you need to eat throughout the week.

The biggest failure in ones health and fitness goals usually revolves around nutrition, the lack of and frequency.  This is due to not being prepared!

Starting the prep, break the week down...

So how does one even start getting ready for food prep?  It's like taking a vacation, you plan what to take with you. The same is true with food prep. You plan what you are going to eat in advance.

I have found one trick to make food prep easy is to keep it simple. Do not over complicate your meals. After all, you shouldn't be planning for a seven course meal every time you sit down to eat.

I break the work week down into two parts, Monday - Wednesday and Wednesday - Friday.  Some people try to go all out and prepare all at once, Monday - Friday. 

So for part one meal prep, Monday - Wednesday, I prep on Sunday. For part two, Wednesday - Friday, I prep on Wednesday night.

There are two things to be cautious of when you prep only once for the entire week, Monday - Friday. Food prepping will take a little bit longer doing it all at once, and you must place all your meals into separate containers because opening and closing the same container throughout the week as you serve out your meals you may find that the food will start to spoil by Thursday or Friday.

Another option is to freeze part of your food and take out the day before you are going to eat it.  I also recommend to use glass containers since they seem to keep the food better preserved.

What and how do I plan my meals?

Again, simplicity with nutrition is the key.  Since I break down my week into two parts, this means I perform two meal preps for the week. One is usually Sunday night and the second one on Wednesday night.

You need to plan how many meals you will make for each day first. This is predicated by your fitness goals, in other words do you want to lose weight and gain muscle, maintain what you have, etc.  Based on that, you determine how many grams of protein you want to consume and across how many meals over the course of the day.

Take me as an example. I weigh 180lbs and very lean, about 10% or less body fat.  I am in a maintenance mode. For me this means consuming between 150-180 grams of protein a day spread over six meals.  My calorie breakdown for protein/carbs/fat is 40-45% protein calories, 40-45% complex carb calories and 10-20% fat calories. Notice how I maintain an equal balance of protein and complex carb calories. I AM NOT A BELIEVER OF LOW CARB DIETS, then again, a future blog post!

So my six meals for the day are broken down as follows with the meal preps identified in boldfaced:

Meal 1, breakfast, half chicken breast, three egg whites/one yolk omelet, bowl of oatmeal
Meal 2, chicken or fish with wild rice and veggies
Meal 3, same as meal 2
Meal 4, this is a pre-workout meal, I have a peanut butter and jelly sandwich, yes you heard right, about an hour before workout I love this stuff!  My entire life I have always trained better with a quick meal before a workout.  I have tried training on an empty stomach, for me it sucks. After my workout I have a whey with water protein shake. The combination of the sandwich and the shake is considered a meal
Meal 5, same as meal 2
Meal 6, protein shake made with casein protein (long lasting digestive protein) with ground up chia, sesame, and flaxseed. The casein and seeds make for a long, all night digestion that the next morning will totally cleanse your digestive tract!   

So this means for meal prep, part one, I need to prepare for nine meals, three days times three meals during the day.  For meal prep part two, I would prepare six meals, two days times three meals a day.

Now, if you want to make something else at night for meal 5, then prep for six meals in meal prep part one and four meals in part two.

What do you eat?

We go back to simplicity.  Your meals should consist of protein and complex carbs. Keeping with lean protein sources I found that I don't have to worry about fat calories.

So I eat chicken one part of the week and fish the other part. Which half of the week goes first doesn't matter, change it up.

Complex carbs comes from wild rice, my favorite is Lundberg rice, high in fiber with some protein content, sweet potatoes, quinoa and/or pasta.

Along with that, I also steam broccoli and/or cauliflower to go with the meals.  I also like to add to the rice for a little more flavor, sliced avocadoes which I add on the days I am going to work so they don't go bad in the container.

How are they prepared?

That's a topic for another blog post since it involves cooking your meals to reduce sugar and fat content.  But just to add a little insight to it, I prefer as a first choice marinating chicken and fish in rubs rather than sauces. I know some will balk at the sodium content in rubs but I am not giving you a competition diet here, I am simply showing you how to prepare meals in advance and besides, like I mentioned, how to cook your meals is for another post which will take that into account.  In addition, if you are exercising hard, the extra sodium should not be a big deal.

I like grilling outdoors since living in Florida gives me that luxury year round.  For those not that fortunate to have perfect outdoor weather year round, you can prepare your food in the oven via bake or broil or like I sometimes do, in a wok. 

When using a wok I love to cut my chicken up into small chunks. I do about eight breasts at a time.  While stir frying it I add spices and herbs rather than doing a pre-rub.  When the chicken is almost halfway done, I add onions, scallions, mushrooms, broccoli, etc. Basically, any type of veggies that you like to eat.

The same goes with the rice.  Buy yourself a real good rice cooker, they usually are made to steam veggies as well.  This will be the best investment you have ever made.  Three cups (from what is provided from the cooker manufacturer) is perfect for three days of meals.

So how long does all this prepping take?

Once you get good at it, no more than 75-90 minutes.  You will actually find more time during the week to spend on more important things like family and exercising.

What about the rest of the family?

Ok, some of you are probably saying, this is great if you are a single person or live life as a hermit, what if you have a family?  Very good question!

The best way to accomplish this is to get the entire family involved in healthier eating and living. First of all, it would make no sense for you to be on one meal plan while the rest of the family is eating fast and processed foods. 

Secondly, part of parenting is teaching your kids. I have always said one of the most important things to teach your kids is to lead a healthy and fit lifestyle.  This is something that will carry over to them for the rest of their lives and they can pass it on to their kids.

When I go grocery store shopping I am deeply saddened when I see overweight parents with overweight kids. Looking at their shopping cart gives you the answer to their condition.

So you need buy in from your spouse to begin with. Once you have that, the entire family can help with the meal prep. This way, they can each add additional flavors or sides to what you are preparing over the next several days.  Special side dishes to add variety to meal 5 (typical dinner at home) can be placed in separate containers so each can choose what they want for that day.

As a special treat, include nutritious desserts such as different fruits or low fat or low sugar dessert. Watch out and read labels, many products that are low or no fat have high sugar and those with low or no sugar may contain high fat. You just have to find the balance between the two.

Believe me, it may be hard at first but it can be done. I did it so can you.  Once the entire family starts seeing the benefits of good nutrition such as more energy and alertness, it will just become a habit.

Healthy food leads to healthy bodies leads to healthier life for the entire family!

You have nothing to lose and everything to gain!