Cardiovascular Training Workout: October 31, 2012

Today I did a light cardio workout for 45-minutes in Training Zones 1-2.  Basically it was something that was not going to very difficult as I am getting back into working out consistently. 

Heart Rate Ranged from 97-115 BPM.

Since I did the 60-Day Pre-Holiday Bender my Aerobic Base, Anaerobic Threshold and all five training zones dropped quite a bit.  This shows the impact of nutrition on how efficient the cardiovascular system can work. 

It will be interesting to see how quickly the training zones improve as my nutrition improves.

The 60-Day Pre-Holiday Bender Part 2: The Physical Changes

The last post on "The 60-Day Pre-Holiday Bender" discussed why I ate like crap and was inconsistent with workouts and taking my supplements for sixty days.  This post will explain the physical changes that happened to me during that time period.

1. My body fat percentage went from 12.4-17.0%.  I used the In-Body BIA machine to get this data.
2. Jean Size:  I could get into and button my "Lean Jeans" before the experiment (They were tight).  Now I can't get them over my hips.  My "Comfortable Jeans" went from feeling comfortable to feeling tight.
3. All my muscle definition went away.
4. I feel really winded during my workouts right now.
5. Lifting weights is much harder.  For example in the past I had no trouble performing 12-14 chin-ups and now 4-6 is really challenging.
6. My joints hurt.  It actually feels like I am going to tear a ligament in my knee if I land wrong.
7. When I am at work I feel self conscious of how I look so I am working out in baggy clothing and wear my jacket and pants when I train people.

The next post will detail what happened physiologically.

Resistance Training Workout: October 30, 2012

The resistance training workout I did today was Biceps/Triceps.  This is Day 1 of a 4-Day Training Split.

Here is what I did:
1.  Dips:  4 Sets X 6-8 Reps, 45-Seconds Rest
2.  Life Fitness Overhead Triceps Extensions:  4 Sets X 6-8 Reps, 45-Seconds Rest
3.  Flat Bench E-Z Bar Skull Crushers:  4 Sets X 6-8 Reps, 45-Seconds Rest
4.  Cybex Cable Peacher Curl:  4 Sets X 6-8 Reps, 45-Seconds Rest
5.  E-Z Bar Reverse Curl:  4 Sets X 6-8 Reps, 45-Seconds Rest
6.  Dumbbell Alternate Biceps Curl:  4 Sets X 6-8 Reps, 45-Seconds Rest

The 60-Day Pre-Holiday Bender Part 1: Why I Did It

For the past sixty days I did an experiment.  I ate like crap, worked out very little, and took my supplements on a very inconsistent basis.  I did this because it was right before the holiday season (Halloween-New Years Eve) where people gain 8-11 pounds depending on the source.  I wanted to show fitness enthusiasts how much damage you can do to your body physically, physiologically and mentally while eating bad and working out less over the holiday season (Which many people do). 

This experiment was similar to the one that Fitness Professional Drew Manninig did in 2011.  Manning did what I did for six months so he could relate to his overweight clients better.  While I respect what Manning did, I kept my experiment to sixty days for the following reasons:

• I was overweight once before (I weighed 239 with a waist size of 38") and I won't go back to looking like that.
• I noticed when some of my clients and co-workers figured out what I was doing it gave them an excuse to "Slip Up" on their diet more often.
• I hated not being a good example for people to follow via health and fitness.
• When I am at my most fit level, I nearly pass out after eating foods like cupcakes.  To go longer than two months would have affected my work very negatively from being mentally off more often.
• Most people I know in the Upper Midwest really struggle between Thanksgiving and New Years Eve (forty days) or Halloween and New Years Eve (sixty days).  Originally I was going to forty days but with all the Halloween candy in stores right after Labor Day I decided to do sixty days (When Halloween candy is on  the corner of every shopping aisle it can be tough on people via cravings).

 Future posts on this experiment will detail what changes happened to me physically, physiologically and mentally.

Stay tuned!

Overtraining Tip #4: Definition of Periodization and How to Apply it to Your Training Programs

In Overtraining Tips #2 and #3 Training Phases, Training Blocks and Active Recovery weeks were discussed.  Below are quick definitions of each:

• Training Phase:  A training program that is usually 12-13 weeks long.  It can be as short as 6-weeks.  However, best fitness results can usually be achieved when scheduled on a quarterly basis (i.e. January-March, April-June, July-September and October-December).
• Training Block:  A 3-4 week portion of the Training Phase.  In a 12-week Training Phase there can be three 4-week training blocks or four 3-week blocks. 
• Active Rest Week:  This is a week to recover mentally and physically after a 8-12 week phase.  It is usually scheduled during a vacation.

What is defined above is a more user friendly version of periodization.  Periodization is defined as dividing a training program into a number of periods of time, each with a specific training goal or goals [1].  Unfortunately it traditionally uses complex terms such as Macrocycle, Mesocycle, etc. that often confuse people.  What is listed above is a more user-friendly way of simplifying periodization from the book The Black Book of Training Secrets by Chritian Thibaudeau.

In future posts examples of both Linear and Undulating Periodization will be discussed with examples of each.

References:
  1. Thibaudeau, C.  2006.  The Black Book of Training Secrets.  F. Lepine Publishing.

Before beginning any exercise program, consult with your physician to ensure you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.

Overtraining Tip #3: Schedule an Active Recovery Week at the End of Each Quarter

Most fitness enthusiasts have goals that are at the end of each quarter during the year.  These goals usually go hand in hand with a vacation/trip where they want to look good.  For example in late March or early April there is a "Spring Break" trip.  The 4th of July is the week after the second quarter ends.  Labor Day weekend is at the end of quarter three.  Finally, the fourth quarter ends with the holiday season.

This relates to overtraining because the end of a quarter (12-13 weeks) is a perfect time to end a Training Phase and schedule an Active Recovery week.  An example of this is to avoid resistance training during your vacation and spend more time walking on the beach or site seeing.  In addition you can schedule some time in the spa and get massages.

In conclusion many people who enjoy working out try to find gyms while on vacation and often get stressed out in the process.  By getting some rest and relaxation time you can allow your body to recover physically so you can come back to the gym with improved fitness levels.  Also, you will be refreshed mentally and will be more excited to get back to your training program!

Before beginning any exercise program, consult with your physician to ensure you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your healthcare practitioner.

Overtraining Tip #2: Create a 12-13 Week Training Phase Each Quarter of the Year

One of the easiest ways to avoid overtraining is to create 12-13 week Training Phases.  These can be scheduled during the quarters of the year.  For example:

• Phase 1: January-March
• Phase 2:  April-June
• Phase 3:  July-September
• Phase 4:  October-December

Based off the quarters listed above each phase will last 13-weeks.  In this time period divide the 13-week phase into three 4-week Training Blocks or four 3-week blocks with each block having different training goals.  If a person has two or more years of lifting experience (World Renowned Strength Coach Charles Poliquin calls this Training Age) they would benefit more from the 3-week example as their body can adapt faster.  If person's training age is less than two years the 4-week example might be better because they take longer to adapt because their body is still learning.  Finally, the 13th week of the phase could be an Active Recovery Week.  This is a great time to take a week off of training so you can start the next phase more mentally and physically fresh.

Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  This post is not meant to provide medical advice; you should obtain medical advice from your private healthcare practitioner.
 

Over Training Tip #1: Reduce Resistance Training Workout Duration

Since the focus of this month’s posts is over training there will be lots of short tips sent that can be easily applied. The first tip to prevent overtraining is to keep your total resistance training duration to 60-minutes or less.

 

The time schedule for a resistance training workout should go as follows:

• Dynamic Warm-up: 5-10 minutes
• Resistance Training: 35-45 minutes
• Cool Down/Stretching: 5-10 minutes

Most top fitness experts agree with this schedule because it can maximize the testosterone/cortisol ratio. Anabolic hormones (Build and repair tissue) like Testosterone and Growth Hormone peak between 20-45 minutes into the workout and drop rapidly between 45-60 minutes[1]. The catabolic hormone (Can tear tissue down) cortisol peaks around 60 minutes and climbs as the workout duration continues[1]. By keeping resistance training time at 45-minutes or less you can have a more favorable testosterone/cortisol ratio resulting in better results in less time spent at the gym.

 

References:

1. Poliquin, Charles.  The Science of Bodybuilding.  Poliquin Performance Center.  2002.  CD.

My Short Bio

Corey Grenz has been in the fitness industry for nearly twenty years.  After needing to lose body fat gained from poor college eating habits, Corey started his weight-loss quest as a typical fitness consumer by reading fitness magazines to learn.  After having success of losing 35 pounds and lack of success getting rid of the last 10-15 pounds he went to school for Exercise Science.  He earned B.S. and M.S. degrees, numerous fitness certifications and was able to lose the last 10-15 pounds and compete in several natural bodybuilding competitions.  Because of his experience and education Corey can relate to and help fitness enthusiasts achieve their fat loss goals and build lean muscle.  For Corey's full resume click here.

My Mission Statement

My mission is to get fitness enthusiasts looking good on the outside, healthy on the inside and to perform at optimal levels both physically and mentally in a time efficient manner.