Work it on out - 1/10/2010
Progressive and continual self-improvement and development has always been a focus of mine (that could probably be a whole separate blog post, actually). I want to continually develop in all aspects of life, but I generally don't decide to make life changes in the form of New Year's resolutions. Too trivial, too typical, too pedestrian, too failure-prone. However, while we were in Florida on New Year's, I actually thought about exercising more in 2010. I won't say that I made a resolution, per se, but I thought about it. Historically my attempts at getting back "in shape" have repeatedly fizzled out since I got out of college. I was very into fitness and weight training at one time, but it's been difficult these days as a working adult with a long commute. Let's take a look at my track record over the past 14 or so years— maybe some of this will sound familiar:
Highschool, starting probably Jr. Year:
I was not a big guy at all (Maybe 135lbs?) and played no sports whatsoever. Started getting into weightlifting with 2 of my buddies. The three of us motivated each other heavily and we lifted at school, in our basements, and in our garages where applicable. Took "weight training" as a substitute for regular gym class. We lifted using structured workouts MWF and ran the other two days of the week regardless of outside temp. 3 miles in 20 degree weather? You bet. Other than general fitness I was into lifting mainly for the manly feel-good aspect of being strong, and because I became fascinated with bench press. Generally every exercise centered around bench, in my mind. There was a giant record board on the wall of the gym that showed all of the various lifting records in the school divided between weight class and exercise. The bench record for my weight class (135) I think was 225 or 235. I could bench 200 by the time I got out of highschool if memory serves me correctly. I actually set the Clean & Jerk record for my weight class, but it fell probably 2 weeks after. I have not run for cardio since this time period.The college years
By the time I got into college I was pretty heavily into lifting. I was still a small guy but I really had my eye on the prize at the time, which was to bench "two plates". Two plates is 225 lbs, and gets its name because you have (2) 45lb weights ("plates") at each end of a 45lb bar. If you've got 2 plates on the bar, business is about to occur. Anyway, dorm life was perfect for lifting because the same 2 friends l lifted with in highschool also went to the same college as I did. We had a weight room in the dorm basement and had hearty breakfasts (and other meals, obviously, but breakfast in particular was key in this case) served to us every day in the cafeteria. I gained a lot of muscle mass in college, benching 225 Freshman year and repping 235 nearly 5x by the time I got out. I single-repped 265 Sr. Year. Did not do much cardio, but always did just about every other type of lift. My friends motivated me, got me to the gym, spotted me, and encouraged me. We ate a ton and worked out regularly. During the summers we lifted at a local gym. I never wanted to stop lifting during this time period because I was always afraid of losing strength and muscle mass. Keep in mind that I did not even get up on a slalom ski until I was about 20 or 21 years old, so waterskiing was not really in the picture during this time period.The working years
Once we graduated college it became tough to work out regularly. My buddies weren't around any more, and working out alone sucked. Most of my lifts required a spotter, and having strangers spot you can potentially blow a lift completely for a variety of reasons. I more or less kept up with it as much as I could, but it I was nowhere near as intense during this time period as I was in college. Eventually I just stopped lifting completely for probably 2 years, then got back into it when one of my buddies moved back into town. We got a membership at the same gym and worked out a couple days a week for about a year. I got myself back up to 225x5 on bench again during this period. However, working all day, then commuting to the gym, changing, working out, showering again at home, etc. just became too much of a PITA. I did not renew that membership after 1 year.Recently
In autumn 2008 I joined yet another gym. Tried to get there twice a week, again, after work. Working out after work is/was really tough. Unfortunately with my long commute there is no way I can work out before work— I already wake up at 5AM as it is. I tried to get back into cardio during this time period, hitting the C2 rower and doing 5K rows regularly. I did not work out once during the summer of 2009. Cancelled the membership this fall. I also purchased a Kettlebell last year and used it regularly until Spring of 09. Since then it's basically been a door stop.So, as you can see I have really struggled with finding a way to work out with any regularity these days. I have to get up very early for work and by the end of the day I'm beat from work/commuting and cannot get myself into the gym. I also find having to pack a gym bag and have clean gym clothes at the ready for regular workouts in a gym to be a total pain. Going to the opposite extreme and working out at home using the Kettlebell with no real guidance or outside motivation has been difficult as well since it's almost too informal of an environment to really find motivation and encouragement. I also don't really have anyone to work out with as well, which makes it even harder.
Right now I'm trying to find another solution. I don't really need to bench anymore (and my shoulders won't take it, frankly), but I would like to be more fit and lose about 10 pounds if possible. I have an entire closet of khakis from a couple years ago that I would love to be able to wear again. What is the solution? Clearly it is not going to the gym— I can't do it with my current schedule. Clearly it is not a super-informal home workout. Jogging? Perhaps I need a structured home workout? Maybe this P90X thing or even remote personal training from something like afitplace.com? I don't know. What are you all doing to keep fit these days?
Comments:
ScarletArrow, 1/11/2010: Fascinating. Last year I ran a marathon to get myself in shape for skiing. I joined a group of runners to train with. I know all about running 10 miles in 20 degree weather! This year I'm mixing it up and doing the P90X. I previewed it b/c my brother had a copy and I was sold on the concept. I order it through H2osmosis and I'm just waiting on it to arrive. I'll be doing it at my gym since it's only 6 minutes down the road.2gofaster, 1/11/2010: I will say a few key words here, Joel........
core
cardio
balanced nutrition
Although I have a fitness plan given to me by a trainer every week and don't use P90X, it would satisfy the fitness needs of most any skier out there. The first two weeks are tough. But the nutrition part is the hardest. You have to fuel the body properly. I'm doing about 1800 calories a day in the right proportions and I'm full! I'm to the point where I'm going to have to take supplements to get enough calories and protein. But I've lost 10 lbs and 5% body fat in 6 weeks. And I'm stronger and my endurance is much better. You just have to do it.
jhughes, 1/11/2010: Yeah, I'd say I usually do not eat properly. My breakfast is a cup of decaf coffee. Lunch is either a bag lunch or comfort food at a restaurant. Dinners are always home-made and healthy in general. We only buy organic meats and usually grass-fed beef. I also drink too much beer, in general, from a caloric standpoint.
2gofaster, 1/11/2010: It's a fact that people who forego breakfast tend to eat larger, less healthy meals the rest of the day. One really good tool is http://www.dailyburn.com . Check it out. It's loaded with thousands of items from individual ingrediants to restaurant meals. Now, I go into a restaurant and pull it up via my iphone and pop in different stuff on the menu. It really discourages me from eating what I shouldn't. Like that 990 calori3, 120 grams of fat, 100 grams of carbs Red Robin Blue Cheese Burger that I used to have once a week. LOL
jhughes, 1/11/2010: Red Robin is great. 5-Alarm burger FTW!
CedarLakeSkier, 1/12/2010: Joel,
I often find, when you post, that our lives have quite a few similarities (exception: you seem to get a lot more skiing time than I do). My short story is this. early/college years were similar to yours. After that, things went downhill. At 40 I was determined to get in better shape, trained and ran my first marathon (I'm 46 now). About 2 years ago I had two ruptured disks in my neck and needed surgery. Surgery went well, but kept me from working out and running for almost a year.
I have started to get in shape and gave P90X a try. It is brutal and can get you in shape. The problem is the amount of time. One P90X session is typically an hour or more, and that's without pausing the DVD which you will most likely need to do at the beginning. When the workouts are shorter than an hour, they usually want you to add another workout (like ab ripper x) after the short workout. The end result is around an hour to hour and a half a day. I just don't have that time to dedicate every day.
I've taken another approach. Tony Horton (of P90X fame) also has a 10 minute workout. There is a 10 minute warm up, a 10 minute workout of the day, and then a 2 minute or so cool down. It's structured in such a way that if you have more time you could ad another of the 10 minute workout sessions. Most sessions allow you to show (or not) the warm up and cool down.
I haven't started yet, but it seems like it could be the "P90X Light" that I am looking for.
jhughes, 1/12/2010: COOL! I'll check that out too CLS.
T-fromTO, 1/12/2010: Joel, If you hate the gym or boring workouts by yourself you should take up a team sport or a "fun" physical activity. You could join a league (volleyball, basketball, tennis, hockey, whatever you're into) one night a week.
I play hockey and just started trampoline lessons last week. The trampoline is a blast and is amazing for cardio, strength and flexibility.
Laz, 1/13/2010: I (and most of my friends) read the book "Born to Run" by Christopher McDougall. A fun and easy read that will inspire to run and run and run....
(BTW, T...New PB. 2@28 set in Florida).
HO 410, 1/15/2010: Logging your workouts is hugely important. Not just to keep track of your progress, but 3 and 4 day gaps are embarrassing and push you to get to work even if don't have a partner to keep you accountable.
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