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!

Think outside the box but what about the circle?

Limits and boundaries...

Everyone always tosses the term 'think outside the box' to define creative thinking and risk taking, but do we really do that?

Whether its the corporate world or our personal life, one is always pushed to attempt challenges we normally wouldn't take.

However, when we do think outside the box are we really reaching or is there something like gravity involved that keeps us from going further?

Like the immovable object meeting the irresistible force, there are limits and boundaries that are either placed by corporate culture or societal norms that interfere with how far we can really go. 

Boxes and Circles...

The Box...

The picture below illustrates what I am trying to convey.
 

Everything inside the box is our personal beliefs or departmental rules that we normally live under. They usually evolve to a comfort level that makes personal or departmental controls easy to manage. From a personal level it's 'being a follower', from a corporate level it's being like a 'flock of sheep' where everyone does the same thing just because everyone does the same thing! Very little risk taking and decision making, after all, one can always blame the leader or the flock!
But like a warm blanket on a winter morning, it creates a comfort level we are unwilling to shed.

The Circle...

The circle is like gravity. It's the constraint we all face when thinking outside the box. It is the force that keeps us from soaring through the skies. 

From a corporate standpoint we have departmental rules but also within a corporation we have the culture. This culture is created over time and becomes the foundation of what every company tries to mold their employees to. 

My observation is that the older the company, the more that this culture becomes constrictive. This causes the circle to start tightening up around the box where eventually there are just small areas of outside the box thinking that one is allowed to reach otherwise you are going against corporate culture! 

Since cultures take time to develop, young start ups like Google and Facebook have a huge circle allowing plenty of freedom to think outside the box. In many cases there may not even be a box! This allows for complete freedom to innovate and take risks. 

As companies mature, and get 'burned' for some of the risks they took, the circle starts to be defined more clearly and starts surrounding the box closer and closer. This is the pitfall of many companies.

Look at every industry and you see examples of companies that strangled themselves to death. A prime example right now is Microsoft who at one time was an innovator but over time has turned into a dinosaur as they let their culture of PC based services be eclipsed by cloud computing. They are starting to reinvent themselves now but it may be too little too late. 

How does the circle apply to personal constraints? Well just like companies, people grow too. They also evolve within a society or culture. Additional influences on this circle is religion and family. When you are young and 'inexperienced' you take risks and question a lot of those influences. You are indestructible and  somewhat a rebel to the culture or society you live under. Your circle is HUGE because you are still developing it.  You have very little constraints.
Some of the biggest innovators of our time created their success at a very early age such as Bill Gates, Steve Jobs, Michael Dell, Mark Zuckerberg, etc.  They obviously not only thought outside the box but outside the circle too. They were doing things that people, society, culture was saying couldn't be done or never been done however, they achieved it!
But as time went on they stopped being innovators.  Again, the constraints that the circle places on the box.  Zuckerberg is starting to experience some of those constraints as Facebook becomes more formal like all other large corporations. The key to staying an innovator is to not let the circle constrict the box!
World class athletes fall into this category too.  They ignore the norm, what is expected, and go beyond that. They don't see world records as something that can't be attained but rather something to shoot for and exceed. Their circles, just like business startups, are HUGE.
The beautiful thing about this is that EVERYONE can learn to think like startups, innovators and world class athletes in their personal lives.  It's not a matter of being the best of the best in whatever you are doing but rather to be better than what you have become comfortable with.
This requires taking risks, going beyond the comfort zone and reaching for the outer boundary of the circle.

Another wonderful thing is that whether you are a mature company or an adult, you can change your boxes and circles through reinventing yourself. It isn't easy but it can be done and has been done plenty of times.
A great example of a company reinventing itself is Apple.  In the 70's and early 80's it was the Google of that era. Then restrictions and corporate rules stifled the company almost to the brink of extinction. Enter Steve Jobs to the rescue again, and Apple is now considered an innovative and forward thinking corporation.
People also reinvent themselves every day. Many factors can trigger going outside your comfort zone, the box, such as job loss or promotion, death in the family, marriage or divorce, or a major illness.
The bottom line is this, it can be done, as long as you recognize the boundaries that are constricting you and are willing to go beyond that!

The Forbidden Territory...

So what's beyond the circle? I don't know it all depends on many factors such as how large is your circle or basically, how much of a risk taker are you?

The forbidden territory can be good or bad.  It is good if your circle of risk taking is small and you need to push it further into this territory.
It is bad if you are already taking high levels of risk within the circle.  This territory can include chaos, total anarchy, recklessness, life threatening risks.  For example, rock climbing with ropes (within the box) to rock climbing without ropes (into the circle) to rock climbing without ropes and going for speed records (forbidden territory, one mistake and you die).

Limits and Boundaries conclusion...

Once someone realizes the concept of boxes and circles, and is willing to change, feel discomfort, and go through growing pains, this is when they will experience their full potential and capabilities.
Many people never get to that point, the fact that this post has made you think about it, puts you ahead of the crowd already.

Good luck, be brave and soar!

Fit Forlife

 

50 Shades of Natural...

I decided to write about what constitutes a 'natural' bodybuilder since there has been so much recent discussion on the subject. As the sport increases in popularity there is debate as to what is 'natural'.
This post is not meant to define 'natural' but rather provoke thought and commentary.
From a personal standpoint, I am ecstatic to see this form of bodybuilding since it leads to a prolonged and healthier lifestyle which is why most people get into fitness in the first place!

Why Natural Bodybuilding?

Fortunately there is a growing number of people that enjoy the bodybuilding lifestyle but do not want to get into the Performance Enhancing Drugs (PED's) that accompanies this when competing. This is especially true in certain bodybuilding governing bodies where to even place in a local event, your only chance is to 'juice'.

Just taking a look at the top competitions in the world like the Olympia or Arnold Classic, the competitors are becoming more and more like cartoon characters.  Now don't get me wrong, if that is your cup of tea, have at it. In fact I can say I've been there, done that, until I got smarter.
What annoys me though are people that try to deny that these contests are nothing more than who can take the most PED's without dying first.  What is even more annoying are those that say they have no long term negative effect on the body and will even defend the sudden deaths of so many past bodybuilding champions at an early age as nothing more than pure coincidence! 

Can you really tell the difference between cartoon and reality in these two pics?

 

The working out part is probably the easiest since you do it because you love it. From past personal experience, PED's make your workouts easier, not harder. Pushing yourself to do more is really not that big of a deal (pardon the pun!).

So back to the beginning; as a result of such PED abuse, unhealthy lifestyle and deaths, a grassroots group of bodybuilders calling themselves 'natural' has been taking hold.

What is a little amusing though, is that even amongst the natural competitors, there is debate as to what is cheating or not.  I see on FB posts and other forums some calling out others because they took a supplement that 'in their mind' was cheating and so on and so forth.

The definition of Natural...

Ok, if you are not going to allow PED's you have to define 'natural' right? More Natural Bodybuilding organizations have sprung up than Republican/Democratic debates on the economy!  You have the ABA, PNBA, INBA, NANBF and NPA just to name a few. Some of these are intermingled with each other in terms of sponsorships and promoting each other.

Most of the organizations follow the IOC banned substance list and all or some form of IOC testing.

So can you still cheat being Natural?

When you go to bodybuilding blogs and forums, there is heated debate on whether taking a natural substance that can stimulate your body is considered some form of cheating.

I find this amusing because where do you draw the line? Is it considered cheating if you took a natural supplement that helps your body produce xyz in your body in a natural way?

How far do you go in defining what cheating is? Is it cheating eating foods that have been pumped with artificial drugs and hormones? Genetically Modified Organisms (GMO) is applied on most of our produce, is that considered cheating?  Should 'all natural' mean eating grass fed beef as an example,  and being 100% organic?  Should everything else that has been treated with some form of chemicals to enhance something be on some sort of banned list?! 

If that is the case, I guess everyone would be excluded from competing except the great Eugene Sandow, famous strongman from the 1800's?!

 

Why can the average Joe get on steroid therapy for an injury but a natural bodybuilder potentially lose their ability to compete if they do the same?

There are hormone replacement therapy clinics sprouting everywhere for those with low T counts as they age. The average person can take low T therapy with no problems but a natural bodybuilder can't?  Go to any gym in the country and you find men AND women that are juicing via hormone replacement therapy (wink wink).

 

Maybe testing in these natural events should involve what levels of T one can have in their body regardless of how they got to that level???  Maybe there should be 'T level' categories based on where you fall in your T count? Would that be a more fair way to compete since everyone is on the same level playing field?

In conclusion...

Regardless of what defines 'natural' amongst the governing bodies and participants, I am glad to see that they all strive to get away from the PED's that are prevalent in every sport today. It isn't just bodybuilding, it is everywhere. High school kids on baseball teams are even juicing just to gain a competitive advantage.

The tunnel vision of 'success' for many of our athletes today is to win at all costs and ignoring the fact they are role models for youths that will emulate what their heroes' are doing.

It is a sad state of affairs so I am glad that natural bodybuilding is out promoting their sport and serving to be true role models for those that are seeking a healthy lifestyle.

Although there is a definite difference in physique size between a juiced up bodybuilder and a natural one, in my opinion it is much harder and takes a lot more dedication to do it the natural way than it does via the drug induced method.

I tip my hat to those men and women doing it the right way...

 

Fit Forlife