I do a lot of different types of exercise but the one thing that consistently wipes me out is an all body class that I do once a week. During that class I end up in more pain than I do with any other exercise and it hasn’t got any better in the 5 months I’ve been doing it. The embarassing thing is I still struggle with some of the exercises, is this the wall?

I’m used to exercise and I’m used to pain. The feeling of my muscles burning up and that intense stinging sensation is nothing new, I don’t mind it. I can watch the other people in the class going through the same thing, their faces contort, their brows pour with sweat and they generally look like they are on their last legs. This is normal. I assume that my pain feels the same as their pain at this point.

It’s the next stage that gets me, the stage where my muscles physically can’t lift the weight. This isn’t a mental thing at all, it is a physical thing and my muscles can not do what I’m telling them. What this feels like is not a pain, in fact it’s much more numb than pain. Is this the sensation of the wall or was the wall the pain bit before hand? I really don’t know but what I have noticed is that the other people grimacing can carry on that bit longer, where as I can push myself to the point my legs won’t hold my weight others can shake it off in a few seconds and be fine.

Who is doing right here, is there a point before muscle fatigue where you are supposed to stop? Is going through the wall just about going through the pain barrier up to a point where you can still do an exercise correctly or is about exercising until collapse? I’d love somebody to be able to shed some light on this.

What Does The Wall Feel Like? is a post from: Too Much Drinking, Now I Need To Diet

Best Calorie Burning Exercises on Wii Fit

I’d like to start with the step aerobics, it’s a complete waste of time! I did 3 lots of the longer set and during the whole routine not once did my heart go above 45% of my maximum heart rate. In terms of calorie burning this is useless. Sure it’s fun but in terms of exercise it is pointless. I then moved on to the boxing. I prefer the 10 minute expert session and this had the ability to get my heart rate up to between 60%-70% of my maximum. This is a good fat burning zone. During the final 15 second blast I managed to get this up to 90% of my maximum. A second go on this boxing resulting in a fairly steady 70ish percent maximum heart rate.

After resting a while I decided to go for a run around the island. This takes me about 9 minutes and during that time I burnt 130 calories. In terms of heart rate this was my highest so far, a cool 75%. It’s no surprise that running works, and running on the spot isn’t that much different (Remember your trainers, you don’t want to hurt your knees) My final aerobic exercise to try was the hula. Now this was a turn up because I wasn’t expecting much from this. I tend to do the 3 minutes each way exercise even though it kills my hip. I’ve just booked an appointment with a chiropractor to get that sorted! Anyway the hula, my heart rate was a steady 80% during the whole exercise. I never thought that this was working me that hard but it obviously is! If you did 30 minutes of hula hoop a day you’ll be as fit as a fiddle in no time!

So in terms of the aerobic exercises on Wii Fit I discovered that in terms of calorie burning you’re best concentrating on the Hula, then the Running, Boxing is third and finally the step. In fact unless you’re the sort of fatty that can’t walk up stairs without panting then I’d avoid the step aerobics altogether, you’re just wasting your time.

OK but back to my diet, yesterday was another good day. Breakfast – cereal. Lunch, had a meeting so a chicken wrap. It was OK though because Mrs B had made a lovely healthy lentil soup for dinner so I knew I’d have calories to spare. I finished the day with a cuppa and that was about it.

1 x bowl of rice crispies – 210 cals
1 x chicken wrap – 500 cals
1 x bowl of lentil soup with bread – 600 cals
1 x cup of tea – 35 cals

Total calorie intake was a measly 1345 calories.

My exercise was messed around a bit by playing with the Wii Fit. Still overall I managed to burn just over 480 calories doing my routine above. Adding that onto my 2100 daily allowing and I burnt 2580 calories yesterday. Overall that’s a 1235 calorie deficit for the day and yet another step towards losing that Christmas podge. My fitness levels are really starting to come back now, once I get my back sorted out I’ll be on fire.

New Year Diet – Day 9 is a post from: Too Much Drinking, Now I Need To Diet

Alarmist? Just a bit!  The idea of this advert is of course to make you think that unless you hire a personal trainer for that difficult Christmas period you’re going to put on a load of weight and spoil all your good work.  Well as far as I’m concerned, any diet and exercise regime that is to have long term goals has to be sustainable.   That means in order to keep it going you’ve got to also be able to have a break every now and then and that’s exactly what Christmas is about.

I hardly drink at all these days but over Christmas I shall be out and about.  I’ll also not be worrying too much (if at all) about what I eat.  I certainly won’t be feeling guilty about it.  I’ve spent the last 11 months working my ass off and I’ve done good.  I’m going to enjoy Christmas as much as I can because I know that it only lasts a few days.  Heck it’s only a week or so even if you include New Year, it’ll be over before you know it and then it’ll be January.  The time of the dreaded New Years Resolution.    Whatever I put on (and I will put on weight, no point expecting anything else) I will soon lose again.  My lifestyle is just that, a lifestyle, not a diet or fad.  If you’re setting yourself long term fitness and weight goals don’t ever be afraid to have a good time, the time when you start seeing it is a punishment is the time you’ll start to doubt.  Doubt soon turns to resentment which sooner or later turns to you calling it a day.

Don’t Be Afraid To Enjoy Christmas is a post from: Too Much Drinking, Now I Need To Diet

For all the billions of people on the earth there aren’t actually that many “healthy” body types. Some people will say that people have a natural “type” and that is what you’re stuck with but I don’t go along with that. Genetics plays a part, but it’s much more than that. Whilst watching the Olympics recently it really stood out to me that in each event the vast majority of the had the same body types. Sure there were the odd exceptions (Usain Bolt in the sprint being the most noticeable) but in general they looked similar in terms of muscle build, definition etc I don’t think that’s chance, it all comes from practising and participating in whatever event they specialise in.

Sprinting, it’s all about power and movement whilst carrying little weight. They aren’t burning the same calories as an endurance event so can carry the muscle, short stubby, very well defined muscle is the norm. Long distance runners on the other hand train for endurance. Body weight has to be kept to a minimum so you’re looking at some real skinnies, very little body fat but very little muscle as well. Remember these people were not all born this way. It’s conditioning through training. Weight lifters, it’s all about very heavy weight, low rep work. In short raw power. That doesn’t build toning or burn calories particularly well so expect to see these gals and guys carrying a fair lump of weight and a little bit of fat as well. Gymnasts on the other hand work almost entirely on supporting their own weight (not lifting 250 kilo weights!). This requires obvious strength and cardio fitness as well as them to be carrying as little weight as possible. Of all the athletes I’d say that these probably have the lowest body fat. If you were looking for the picture of a perfect muscle/tone for a human then I think you’d be hard pushed to beat a gymnast. It goes on and on, swimmers long muscular bodies, rowers with their big arms and lungs (chest). If you’re looking for somebody who looks a little more like somebody of the street then check out the multi-eventers. I imagine that their training program most resembles normal life, and it shows.

So what body do I want? Well starting of, I am broad and quite heavy set. There is no denying that, no matter how much weight I lose. Combat sports were always my thing so I guess what would look most natural for me would be to train for a MMA/middle weight boxers type of shape. And that’s exactly what I’ll be doing, from now on my gym routine instead of being about all around fitness will be targeted towards helping me build up the areas I want. No more very long runs and rows, I’ll be sticking to endurance based resistance work mixed with some good quality medium-heavy weight sets. Any cardio will be of the medium distance variety. Of course the best way to help ensure that you get the body type you want is to participate in a sport that is conducive to that body type. With that in mind I’ll be signing up for a contact MMA class in the very near future and will probably find a second gym so that I can do some pad work again.

I would never kid myself that this is going to happen over night but long term training will produce results. Now all it need is for me to stick to it. What about you, do you have a body shape you’d like and what are you doing to work towards it?

What Body Do You Want – It’s Decision Time is a post from: Too Much Drinking, Now I Need To Diet

Sure I can press that weight no problem, whilst I was training for the heavier weight I even managed 7 reps but I’m not going to complete my goal this time, unfortunately I’ve done my back a bit of a mischief.  My problem was that I didn’t build up properly for what I was doing, over the space of 4 weeks I went from what I consider my cardio weights (around 60-70KG) straight up to 85+ for my challenge.  Within a week of lifting the extra weight I was feeling a twinge down the right side of my back, it’s now developed into more of an ache and I’m certainly not capable of pushing out any heavy sets.  

Some New Goals 
So now that 2 month period is over I’ve got to set myself some new goals.  The first of these is going to be obvious, to finish my 125% body weight challenge.  By the 12th of August I will have pressed 90KG+ for 8 reps in single.  My next goal might come as a bit of a surprise but it’s to put on a bit of weight.  In the last 2 months I’ve continued to lose weight to the point I’m now lighter than I’ve been at any point in my adult life.  At the moment I’m 11 stone 4 pounds, ideally I’d like to be around 11 stone 8, so that means putting on 4 pounds in the next 2 months.  The trick here is going to be putting on the weight without putting on any fat.   

Nearly 6 Months On
I suppose at this point I should look back at how things have gone.  Since January I’ve lost 2 stone of weight, took my body fat percentage from over 25% to down to around 11% and dramatically improved my cardio vascular fitness.  I’ve managed to do it without starving myself or in fact any major changes.  I’d go as far to say I eat the same types of food now as I did then, perhaps maybe not quite as much but certainly the same types.   Overall I’m very happy with how things have gone and I’m looking forward to seeing what I can achieve over the next 6 months.  

Pressing 125% Of Your Body Weight is a post from: Too Much Drinking, Now I Need To Diet

In the last week I’ve been to a BBQ where I ate like a pig as well as spending the afternoon drinking beer. My general routine is far more relaxed than what it was for the first 3 months, sure I still go to the gym a lot but I don’t feel the need to go every day. Even with all this taken on board I’m still losing between 1 and 2 pounds a week, every week. The only good news is that the weights I am lifting are on the up again so I’m confident that I’m retaining and even building muscle mass. I’d really like to know where the weight is coming from though?

I’m hoping that this is going to balance out soon, if I get much closer to 11 stone then I’m afraid it’s going to be a trip to the doctor just to make sure all is well. It’s either that or I go on a diet of chocolate and bacon butties.

When You Just Can’t Stop Losing Weight is a post from: Too Much Drinking, Now I Need To Diet

My actual time was a was impressive 20 minutes and 26 seconds. It almost killed me, but it felt great. Sometimes you really do need to push yourself. However, in setting myself these fitness targets I have learnt a valuable lesson. I have been pushing myself hard now for 4 weeks, working my heart rate way above my fat burning zone and the results have been a little startling. Not only have a continued to lose weight but I’ve also started to lose quite a lot of strength. I’ve lost nearly 2 inches of each calf for a start! I’d say it’s pretty obvious that my body has started to eat away at it’s own muscle. Seeing as how I’ve still got a strength challenge to complete from now on I’m going to back to working myself in my fat burning zone and concentrating more on weights. The last 2 weeks has been a clear indication to me that I’ve been overdoing my cardio exercise, not it’s time to slow down.

Another One Bites The Dust, No Not The Gladiators is a post from: Too Much Drinking, Now I Need To Diet

As far as my new fitness goals have gone there has been some bad and some good.  The good news is that I did my cross-trainer challenge already, about 6 weeks ahead of schedule.  I managed to cover 12.32km in 60 minutes, I then spent the next day barely being able to move.  It was cool though, it’s the first time I’ve physically challenged myself in years and it felt really good to feel my lungs bursting and the sweat pouring of me.  That was after only the first 5 minutes.  My heart rate was at 95% or above for almost the whole hour.  I’m sure there were plenty of people in the gym looking at me like I was mental, especially when I jumped of the cross-trainer and started high-fiving people*.

The bad news is that the rowing is going to be far more difficult than I thought.  My first attempt at the 5km challenge was a time of 21:26.8, almost 50 seconds slower than what I need to be.  The problem was that the Concept 2 rower I usually use was out of action so I had to use another one that had a much “softer” pull.  This means you need to row a lot faster to maintain the same pace, with any luck my usual rower will be back sooner rather than later so that I can get on with the training (going to have a go this morning as long as all is well).  

Seeing as how I’ve done one challenge I’ve decided to throw another into the mix, this time a physical challenge (damn, this is starting to sound like something from the Crystal Maze).  I’ve set myself the goal of pressing 125% of my body weight for a minimum of 8 reps.  So at my current weight of about 76kg  that means pressing 95 kilos or up.  Should be fun.

*I didn’t really, I doubt anybody would have come within 10 yards of me with the amount of sweat that was dripping 

Another Week, More Changes is a post from: Too Much Drinking, Now I Need To Diet