Good morning! About to head to the gym, with the goal of doing 5x5 squats with my body weight loaded on the bar. This will be the first time since September, and the Strongslifts 5x5 workout poundages are starting to get up to where their tough. But that's the point-increasing stress on muscles=stronger muscles and bones.
Update: GREAT WORKOUT! Got all my squats-5x5 with 190# at a body weight of 189! Then bench press with the right weight (loaded bar wrong last workout) went up easy, and rows were quick and done. After warm-up sets, was in the gym 35 minutes. Gotta love streamlined effective workouts!
Saturday, March 31, 2012
Friday, March 30, 2012
"Losing weight" or losing fat?
Yesterday we talked about goals, and one reason "losing weight" isn't a good goal from the viewpoint of goal setting. Now I want to talk about why it is actually possible to gain weight but become more healthy, stronger, and look better!
One problem I saw over and over again in the Navy weight loss program is that overweight and obese sailors would actually gain weight their first few weeks on the program. They would measure (Taping out, as we called it) at a higher bodyfat. Many of them had been making changes in their diet, working out daily with our fitness coaches, but at least according to the Navy, falling further out of standards! "What is going on?", many of us thought. Well, a couple of things were going on, but the main one was they were already building dense muscle and losing fat out of their neck, a double whammy. When you first begin doing calisthenics or resistance training, your body quickly adjusts to the stress, and muscles begin to grow. At the same time, fat will burn off from the places it was deposited last-generally the face, neck and hands/forearms.
Have you seen this picture before? Or have you ever seen the 5 pound fat blobs at a doctor's office, a dietician's office or a health fair? Another "experiment" I would recommend is going to the grocery store and comparing 20% fat ground beef (if you can even find it anymore) with 7% fat, and see how much smaller the 7% packages are for the same weight.
This is why only weighing yourself or using BMI isn't a good indicator. Is a 6'/205 pound man muscular and powerful, or fat? How about a 5'5"/130 pound woman? There is no way to tell, and depending on your fitness level and body composition, you may actually find yourself gaining weight but losing fat. With a healthy perspective, adding the mirror check is critical, and getting periodic body composition tests done also helps. Remember, we are after losing fat and gaining some muscle (how much is dependent on body type and goals!). But imagine the change in your body if you replaced 5 pounds of fat with much smaller, denser muscle! You'd still weigh the same, but what a difference.
Note: Body image issues are real, and very damaging. If you have trouble looking in a mirror and seeing the actual image, or have other struggles in this area, please seek professional medical help. I have seen it destroy friends' physical and emotional health, and these illnesses are growing among men now as well. I know enough to know I realize diseases like anorexia and bulimia are very insidious, and please please seek more professional help than this blog if you are dealing with them.
One problem I saw over and over again in the Navy weight loss program is that overweight and obese sailors would actually gain weight their first few weeks on the program. They would measure (Taping out, as we called it) at a higher bodyfat. Many of them had been making changes in their diet, working out daily with our fitness coaches, but at least according to the Navy, falling further out of standards! "What is going on?", many of us thought. Well, a couple of things were going on, but the main one was they were already building dense muscle and losing fat out of their neck, a double whammy. When you first begin doing calisthenics or resistance training, your body quickly adjusts to the stress, and muscles begin to grow. At the same time, fat will burn off from the places it was deposited last-generally the face, neck and hands/forearms.
This is why only weighing yourself or using BMI isn't a good indicator. Is a 6'/205 pound man muscular and powerful, or fat? How about a 5'5"/130 pound woman? There is no way to tell, and depending on your fitness level and body composition, you may actually find yourself gaining weight but losing fat. With a healthy perspective, adding the mirror check is critical, and getting periodic body composition tests done also helps. Remember, we are after losing fat and gaining some muscle (how much is dependent on body type and goals!). But imagine the change in your body if you replaced 5 pounds of fat with much smaller, denser muscle! You'd still weigh the same, but what a difference.
Note: Body image issues are real, and very damaging. If you have trouble looking in a mirror and seeing the actual image, or have other struggles in this area, please seek professional medical help. I have seen it destroy friends' physical and emotional health, and these illnesses are growing among men now as well. I know enough to know I realize diseases like anorexia and bulimia are very insidious, and please please seek more professional help than this blog if you are dealing with them.
Quick update-more later
Notice the links over there to the right? Why would I put Bike Nashbar and Performance links right next to each other? Well, for those who are long-time bicyclists you may already know this, but over time there has been a consolidation in the big bicycling shops. The old funky Bike Nashbar catalogs are long gone, and the same parent company owns Performance and Bike Nashbar. What's more, for those who are from Southern California, Supergo was bought out by Performance as well.
I have bought clothes and accessories from all three, and can recommend either company. There is some difference in the gear, but you should be able to find items that meet your needs and your budget. If you are needing bicycle parts or accessories, I'd appreciate the click through's!
I have bought clothes and accessories from all three, and can recommend either company. There is some difference in the gear, but you should be able to find items that meet your needs and your budget. If you are needing bicycle parts or accessories, I'd appreciate the click through's!
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