In My Tree

Updates……including training

Posted in fitness, life, strength training at 1:49 pm with tags: boulder • chicago • H.I.I.T. • life • personal growth • work

Spent a good weekend in chicago filming more videos, this time at Navy Pier. Got a little sunburned, SHAME on me. Flew back Monday morning and went into work, then went straight to the gym for a truly ass kicking afternoon chest/triceps session. Nearly passed out in the Sauna, then headed home for a bit before meeting stan for some drinks in the evening.

Had a good hill run this morning, realizing that winter is coming has made it a bit easier to get up and enjoy the warmth. This year is flying by. Starting to get a fairly good outline/vibe of what the next year or so of life is going to like, and must say it feels pretty good to have some direction again. Still working through some of the issues that came up for me a few weeks ago, and while not really enjoyable, it feels good to be letting go of some things.

Popularity: 35% [?]

Training Log: August 15th.

Posted in fitness at 9:20 am with tags: H.I.I.T. • personal growth

It’s been a while! Some crazy traveling definitely caused my training schedule to go out of whack, but I’m happy to say I had an excellent leg workout yesterday morning, and even though I nearly flaked out, managed to get my ass out of bed this morning to run intervals. Can’t say they were *great*, still challenging as hell really, but feels good to have them done.

These logs will be sporadic at best for the time, but I’ll keep chugging away at them. As my physical self has gotten back into good form, I’m finding a lot more emotional and mental issues letting themselves peak back up. I’m about to start another training program of sorts, definitely of a different kind, but one that I might decide to write a bit about at sometime or another. In the meantime, know that work is being done, life is a little crazy, and I’m still poor as hell. But how could it be any other way, and would I want it to?

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8 Tips to Lose 15 pounds in 12 weeks

Posted in 12 week challenge, fitness, strength training at 1:39 pm with tags: H.I.I.T.

After going from 23.6% to 16.8% body fat because of my 12 week challenge, I decided to share a few tips about what worked for me regarding how to lose fat while gaining muscle:

• Forget the cardio

Getting bored of slaving away on the treadmill for hours each week while not seeing results? Can’t say I blame you.
Doing long stints of cardio is the equivalent of putting your body in cruise control…keeping the same pace maximizes your body’s mileage. exactly what you DON’T want to do to burn fat. instead of cardio, do a few short sessions of high intensity interval training a week. they take 30 minutes at MOST per session. intervals can be done running, swimming, biking, or on the elliptical or stairmaster. HIIT training is all about varying your pace to keep your body on its toes. all you do is alternate between doing your exercise at your near max level and a slower steadier pace. go hard, then go less hard. that’s it. more and more research is showing HIIT to be far more effective in burning fat, and it even helps build muscle.

you can do interval training while walking, running, or bicycling. if you’re in a gym, most machines have interval settings pre-programmed in already. Personally, running up a nearby steep hill has worked for me, and just the process of running up it immediately puts me in my target high intensity zone.

if you don’t have a hill, only have access to older machines, or simply want to make sure you’re always pushing yourself, checkout the amazing Cardio Coach series of training music. you can get them on CD or download them straight to your iPod. They’re fast paced decent music blended with guided training narration and are excellent for people training at all levels.

• cut the booze

everyone loves a good drink. and at the right time and place I’ve got no problems having a few glasses of wine or drinking a few beers. but if you’re serious about losing fat you’re going to have to at the very least cut back on booze, if not completely eliminate it. why? while traditionally people think ‘beer bellies’ come from the body converting alcohol straight into fat, that’s actually not totally true. what actually happens is that the majority of the alcohol consumed is turned into acetate, which your body uses for energy BEFORE carbs, protein, or fat. you’re basically putting your metabolic process on “hold” until your body burns through it all. additionally, alcohol consumption has been shown to increase people’s appetites and decrease testosterone levels. so while alcohol isn’t necessarily turning straight into fat, its preventing your body from burning the fat it already has, while simultaneously making you hungrier and more likely to eat more on top of everything else.

I personally kick started my 12 week challenge with 30 days of sobriety to get the ball rolling. It meant I had a lot of energy the first month (no horrid hangovers), saw results faster than I would have otherwise (which made it easier to move past the first 2 days), and got me used to feeling GOOD all the time, so that even now I drink far less than I used to as the enjoyment I get from feeling good all week has pretty much eclipsed the pleasures of drinking.

• set a measurable goal

‘losing weight’ isn’t good enough. the clearer your goal, the easier it’ll be for you to focus on obtaining it. Whether its fitting into a specific pair of pants you haven’t worn for years, losing a certain percentage of body fat, or bench pressing 220lbs seven times, the key is to make it specific and measurable. This obviously A) makes it easy to discover whether or not you succeeded at the end, but it also B) lets you chart your progress as you go, allowing you to see that your program is actually working, which actually increases motivation throughout your program. When you know its working, it becomes that much easier to do. And if it isn’t, then you still have time to tweak your program without wasting a full 12 weeks.

• get your community involved

Let your friends and family know that you’re training. The support and encouragement they provide can be invaluable, and also acts as a strong motivator to keep at it. Having to explain to a dozen people that ‘you just got tired and gave up’ isn’t very fun, so often its just becomes easier to do it than to have to deal with them. Plus, letting those around you know you’re working towards a goal lets them support you, whether by making you a special dish for dinner or not pestering you to ‘just have one’ beer while out on the town.

• keep a training log

Here’s mine. A training log gives you a place to keep track of stats from #7, provides continuing motivation for you to keep at it, and creates a space that allows you to write about what went good or bad during a particular exercise session. At any given two times sometimes you’ll have a great workout, and sometimes you full on won’t. instead of getting discouraged by this, the training log gives you somewhere to record those feelings and be okay with them. Plus if you choose to share your training log as I did, it becomes another great way for your community to hold you accountable for your training.

• drink lots of water

you might have the perfect diet and be training 7 days a week, but if you’re not drinking enough water you might as well stop now. water fuels everything in the body, and as rob over at PPN says, “its the layer the food pyramid is built on”. Drinking water can decrease if not often eliminate a great many hunger pains, gives you more energy, improves skin complexion, aids your body in protein absorption, flushes out bodily toxins, and increases training efficiency all around. not bad for something that falls from the sky, eh? so, how much should you drink? 8-10 glasses a day, not counting coffee, alcohol, or soda. You know you’re getting enough when your pee turns from yellow and pungent to clear and nearly odorless.

its best to distribute your water intake evenly throughout the day, so try to be constantly sipping throughout the day as opposed to just chugging a few glasses before bed.

• don’t diet

but do change your eating habits. you don’t have to starve yourself. instead, focus on protein, carbs, greens, and fats. in that order. you’ll want equal portions of the first (if leaning one way go for protein), a decent amount of the third, and obviously try to limit fats, though you don’t need to avoid them. needless to say its better to get your fat from something natural like an avocado than it is a big mac.

the best part of developing healthy eating habits is that it means there is absolutely no reason you ever have to be ‘starving’ while losing weight. plan your diet correctly and you’ll always feel satisfied.

• eat more often

along with eating the right foods, you want to eat the right amount at the right times. first and foremost, avoid skipping meals at all costs. the less frequently you eat, the more likely your body is to start conserving energy and taking any excess calories you intake and converting them to fat. evolutionary wise, obviously when food intake is sporadic and irregular, your body prepares for the worst. meaning your metabolism slows down and fat storage goes up.

Encourage the opposite of this by eating less per meal, but more meals per day. instead of the traditional 3 meals a day, aim for 5 or 6 a day. this usually breaks down to eating about every 3 hours or so. doing so causes your body to increase its metabolism and gives you more energy. Optimally you’re aiming for 300-500 calories a meal, ensuring that your body is always getting enough energy to work with without going catatonic. (no more crashing after a huge meal). i personally found that after a few weeks of eating every three hours, my body naturally started getting hungry just about 10 minutes before my regular mealtimes and would be more than satisfied with my smaller portions during those meals.

• get an amazing partner

related to involving your community, getting an amazing training partner can be a particularly important part of any program. whether strength training, interval training, playing sports, or whatever physical activity you choose to do, it’s ALWAYS going to be easier if you have someone to do it with. A great training partner is holding you directly accountable, provides both constant challenge and support, and just makes the whole ordeal more fun.

The absolute best thing to do is to create a light dependency between you and your training partner. Something as simple as carpooling to the gym together can cause your consistency of training to go through the roof. Knowing your partner is going to be waiting for you, regardless of how you’re feeling that morning is just about the best motivator to almost never miss a training session.

• Strength Train

if you’re really serious about shedding fat and toning up, there’s simply no better practice to start than strength training. While long term cardio can lead to weight loss, the second you stop doing that cardio your body stops burning calories. Cardio is like the typical 9-5 job in which you only get paid while on the clock. strength training, however, is the equivalent to getting paid regardless of being on the clock. just doing 3 sessions of strength training a week can increase your muscle mass significantly, and since one pound of muscle burns roughly 25x more calories a year than a pound of fat, that’s one hell of a time investment. just a few hours a week of actual ‘work’ on the clock, and yet your body keeps reaping the benefits the rest of the week.

Strength Training will help you build lean muscle mass, strengthen your bones, lose body fat, and give you higher energy levels all around. Plus it also makes you look good.

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Training Log: Day 68/69

Posted in fitness, strength training at 8:54 am with tags: H.I.I.T.

Lifting legs went well yesterday morning, been trying to hold better form during squats. Frisbee last night was good, a little running after a hard lifting session seems to get the blood flowing and prevent some of the hardcore soreness
i occasionally get.

this morning’s interval running also went well, felt a lot better than Tuesday. I’m finding that I’m able to push myself more if i ease into things and really warm up before i go at it hard. so instead of trying to go balls out on my first few charges up the hill, I’m focusing on making the hardest intervals some of that last, using the first few to really just get the blood flowing.

seems to have worked well this morning.

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Training Log: Day 65/66/67

Posted in fitness, strength training at 12:06 pm with tags: H.I.I.T.

Okay, so I think I’m going to keep logging my trainings, though perhaps a bit more sporadically now that my 12 weeks is over. New logs won’t have the “12 week challenge” tag, only “fitness”.

Anyways, had a great bicep workout friday, we switched things up again and did back before biceps which was GREAT fun as always. Definitely felt the repercussions of that one.

Monday’s chest workout was good, felt a little week but I do feel the soreness today, so that’s good. I’m down to 6 on assisted dips, and am pretty sure i’ll finally being doing body weight dips by years end! Wooh!

Running this morning went well, I was totally dreading it for some reason or another, had a hard time falling asleep last night (haven’t been able to crash till like 10:45 lately for some reason), but dragged my ass out of bed and went for the jog. And, despite the fact that all these weeks later running intervals is still hard as hell for me, and by NO means fun, I ended up almost enjoying it and was very glad I decided to continue running them. The first 3 intervals in particular were fab, then 4-6 I felt my body lose steam rather quickly. Really is a great way to start the day though.

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12 Week Challenge Training Log: Day 64 – Success

Posted in 12 week challenge, fitness, strength training at 6:50 pm with tags: H.I.I.T.

Today was officially the last day of my 12 week challenge. I showed up at the Life Measure Labs van at 12:19, one minute before my appointment. I was a bit nervous, as I’ve been training really hard over the last months trying to hit the goals I set back in April.

I took off my shoes and all my metal and lay down on the table. LML uses a machine that slowly scans over your entire body, limb by limb. The entire process takes about 7 minutes, during which time I was wondering whether or not all my work had paid off. 12 Weeks is a long time, and though I definitely knew I had lost a little weight, I didn’t really feel all that much skinnier.

A few minutes later a cheap HP printer was spitting out my results as I sat in anticipation, chatting with Casey (whom also got the test for the first time today) about this and that.

When I was told my results I was shocked, surprised, and incredibly relieved. Not only did I meet my goal, I exceeded it.

On April 17 my test results had me at 23.6 percent body fat, with exactly 45.55lbs of fat total.

Today that same test produced the following: 16.8% body fat, with exactly 30.09lbs of fat total.

My goal was to hit 18% in the 12 weeks, which translated into losing about 10lbs of body fat. The truly exciting thing is that while I lost even more than that, (15.46 lbs of fat) I actually managed to put on 1.75lbs of lean muscle mass as well. Fat went down and muscle went up, and thanks to the advanced form of the LML test, I even know exactly where it happened. For me, it just happened to be the holy grail for men, the region that is often the hardest to lose fat in: the midsection (abs). I went from 26.6% (25.6lbs) to 16.4% (14.4lbs) in my trunk, and managed to increase my muscle mass in the region by 3%.

I’m absolutely thrilled with these results, as they provide concrete stats that my training program has been working.

So, how did I lose nearly 7% (15.46lbs) of body fat in 12 weeks? What did I do?

Let’s start with exercise.

On Mondays, Wednesdays, and Fridays I do strength training at the North Boulder Recreation at 6am with Casey.

On mondays we do abs/chest/triceps.
On wednesdays we do abs/lower body (legs)
On fridays we do abs/biceps/back.

abs recover fastest so they can be trained more often

On Tuesdays and Thursdays, I do high intensity interval training (h.i.i.t.) by running sprints up the Mapleton hill here in boulder.

I start with a 5 minute warmup job to the hill, and then do 6 sets, one set involving sprinting up the hill which takes about 60 seconds. I then take 2.5 minutes to walk back down. After doing this 6 times, I slowly jog home with an optional flat straight away sprint about a block from my house.

On Wednesday afternoons I sometimes play ultimate Frisbee or go on the occasional hike, but that’s really all the exercise I do.

Now, my diet.

I’m vegetarian, which some people would say is crazy for someone weight training. It’s not a big issue for me as I’m not looking to get crazy huge, just toned.

I’m convinced that at least 75% of my fat loss results can be attributed to finally figuring out my diet.

My first step was deciding that I needed to learn a little about nutrition and what healthy eating habits looked like. Thankfully, the amazing team over at Phillips Performance Nutrition made this a snap, and Shawn’s excellent ebook The 7 Eternal Laws of a Red-Hot Fat Scorching Metabolism taught me all I needed to know, and more.

Based on that learned knowledge, my next step was deciding that I wasn’t going to diet, but just eat properly. This small but crucial decision meant that I was rarely, if ever, starving. Instead, by eating smaller portioned meals, but have 5 a day instead of 3, i would only be just starting to get hunger pains when it would be meal or snack time. Eating every 3 hours worked like a charm for me, 7:30am (I eat after training to increase the fat burning of my workouts), 10:30am, 1:30pm, 4:30pm, and 7:30pm.

On non gym days I have the following for breakfast: 3 scrambled eggs (3 whites, 1 yolk), 1 breakfast veggie sausage, and one piece of wheat toast. I always have this meal within 30 minutes after I’ve completed running my intervals, and also within 30 minutes of waking up on weekend mornings. On gym days, I bring a Cliff’s Builder Bar with me which I grub on immediately after lifting before hitting the showers. Again, I make sure to eat it within 30 minutes of lifting no matter what.

At 10:30, my second meal of the day, I have a Full Strength. I’ve tried a lot of protein/nutritional mixes in the past, usually ordering large buckets off ebay that would make me nearly gag upon consumption.

Full Strength is hands down 200% better than any of these. They taste good mixed with only water (which means you can have them ANYWHERE there’s water), are incredibly filling, and completely annihilate any desire for sweets (they’re like desert). 40 grams of protein and only 300 calories, incredible!

At 1:30 I have lunch, most usually a 6 inch veggie pattie on wheat at subway, but sometimes a burrito bowl at Chipotle or whatever else comes my way. Whatever it is, aim for mostly protein balanced with carbs and veggies. If nothing else a peanut butter and jelly with some celery and hummus generally did the job for me.

Another full strength at 4:30pm, usually mixed with peanut butter or a banana. (even once mixed Tabasco with vanilla!)

at 7:30pm I have dinner, which for me usually ends up being a bowl of soup mixed with high protein seitan. a GREAT bachelor meal, it takes only 4 minutes to make, is incredibly cheap, and is easy to keep exciting by mixing up the soup used as a base.

In between and during all these meals I’m always drinking WATER. If you don’t have enough water, your diet doesn’t mean shit, no matter what it is. If nothing else, just start drinking twice as much water as you think you should be, and only then will you be getting enough. The easiest way to gauge your hydration level is to water the color of your pee, which should almost always be clear, not yellow and stinky. Fairly quickly you may even learn that what you once thought were hunger pains are actually THIRST pangs. A glass of water will often killed over 70% of my hunger pains.

Also of note, to get my training rolling I started off with 30 days of sobriety to cut out many extra calories from drinking. Most alcoholic drinks have lots of carbs and zero nutritional content, so they often get stored as fat. Plus, no hangovers made it much easier to stick to my schedule that first month and start feeling some momentum to carry me through the following weeks.

Supplement wise I took the following during my 12 weeks: Full Strength (protein shakes previously mentioned), Lean System 7, and flax seed oil pills.

The final key to my success was my community.

Perhaps more important than anything else, I stayed consistent in my 12 week routine. This turned out to be amazingly easily because I surrounded myself with the right people. I would have never stuck out the 12 weeks without my training partners, mainly Casey Capshaw (with Rollie Stanich on the assist). Casey not only motivated me inside the gym to always work TO failure, but since we carpool to the gym together also motivated me to GET to the gym each morning. I knew he’d be waiting. His consistency reinforced my own.

The other key was this training log. While I could have done it in a notebook, putting it online where friends and family could view it meant my larger community, though not directly involved in my training, was able to both encourage and push me along the way.

So that’s how I lost 15 pounds of fat in 12 weeks, which was really just a beginning, not an end to my fitness program.

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Training Log: Day 62

Posted in 12 week challenge, fitness at 12:21 pm with tags: H.I.I.T.

Woah, this morning sucked. Intervals were hard this morning, really hard. No clue why, perhaps because I ate rather poorly yesterday (french toast at a morning trade show, and lots of caffeine in the afternoon to power my editing projects) or because i slept rather poorly, but for whatever reason things felt 10x harder this morning. I was running out of steam halfway up the hill each time, and my body was cramping like crazy.

With any practice, some days go well and some days don’t. This morning didn’t. Hopefully Thursday will, but it might not. The trick is to not care about the results so much as the practice.

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Training Log: Day 59

Posted in 12 week challenge, fitness at 7:41 am with tags: H.I.I.T.

SORE! My legs are full on sore from yesterday’s excellent workout. As I was jogging to the hill for my intervals, I felt the lactic acid in each and every muscle fiber of my lower torso. Luckily, running is a great way to get blood flowing and combat muscle soreness, so by my 3rd interval the legs were feeling pretty good.

Unfortunately, my Mp3 player was left on again, so when I got outside the battery was dead and I had to run in silence again. Must get into the habit of checking the battery BEFORE I leave the house. Though I must admit, running without music has a completely different flavor and is definitely a noticeably different experience. I might start leaving the music behind on purpose every few sessions just to keep experimenting.

I was breathing hard today, the charges up the hill certainly don’t feel any easier, though my recovery time has certainly improved. Go high intensity interval training!

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Training Log: Day 57

Posted in 12 week challenge, fitness at 1:13 pm with tags: H.I.I.T.

I didn’t run this morning! Why? I went to see Transformers late last night and then me and my cohort ballard snuck into Ocean’s 13. Both were stupid giddy pure boy joy, and I don’t regret going nor sleeping in this morning. I’ll be back in the Gym tomorrow and running the streets again thursday morning though!

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Training Log: Day 49

Posted in 12 week challenge, fitness at 8:03 am with tags: H.I.I.T.

Damn, I really really didn’t want to run this morning. I felt a deep routed avoidance springing up, straight up not wanting to get out of bed and not wanting to run at all. The weather wasn’t horrible, but not sunny and inviting either. I acknowledged the feeling and then pretty much ignored it and stuck to routine, the thing that’s turning out to be the key to my success in this endeavor.

My warm up was slow, I felt achy from yesterday’s Strength Training session. My first interval also felt that way, but once I loosened up a bit and by the time the 2nd and 3rd charges up the hill came around, I was feeling much better. Not my best day of running by any means, but another day of running, that’s for sure. I’ve definitely noticed my recovery time in between sets improving, so while the run UP the hill isn’t getting easier, I’m breathing and feeling much better on the way DOWN the hill.

I’m never going back to long 45-60 cardio sessions again, as High Intensity Interval Training is filling the needs of my body in less time.

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