The 13 Minute Weight Routine?

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Do you dread your weight routine? Do you wish you had a quicker way to get in and get out of your weight workout in under 15 minutes?

I do. I really hate lifting weights now. I don’t know if it is just a phase, because I used to really like it. Now I just want to get in and get out as fast as possible. I don’t want to spend an hour or more lifting even though I have actually created a pretty decent home gym with a rack, a bench, and a fairly decent cable setup that somebody gave me. So I have been looking at alternatives. I may have found one.

According to some new research maybe there is a better, or at least a more efficient way. See all the original study information at: https://www.ncbi.nlm.nih.gov/pubmed/30153194 In this study:

Thirty-four healthy resistance-trained men were randomly assigned to 1 of 3 experimental groups: a low-volume group (1SET) performing 1 set per exercise per training session (n = 11); a moderate-volume group (3SET) performing 3 sets per exercise per training session (n = 12); or a high-volume group (5SET) performing 5 sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on non-consecutive days for 8 weeks.

Here were the surprising results:

Results showed significant pre-to-post intervention increases in strength and endurance in all groups, with no significant between-group differences.

Here is the conclusion:

Marked increases in strength and endurance can be attained by resistance-trained individuals with just three, 13-minute weekly sessions over an 8-week period, and these gains are similar to that achieved with a substantially greater time commitment. Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.

I saw this and decided I was all in.  I wanted to try the one set workout to failure routine and see what happened. The problem was lifting to failure.

I almost always work out alone. Lifting to failure is dangerous without a spotter, and if you don’t have the best equipment for it. I am not so sure it is even a good idea anyway. After giving it a little thought I wondered if lifting to failure was absolutely necessary. So, I decided to give it a try but with one change. I would lift “close” to failure with some exercises, and stop before I get myself in trouble with some of the lifts where an injury was possible. I would do my maximum number of repetitions but just to the edge of failure. I would also switch some exercises to my cable setup. I do have the squat rack, and have a safety bar in place on it, but there is no need to be stupid about it. I also switched some of the exercises. Instead of the bench press from the classic flat bench I use my cable setup to do an upright bench. So I am doing some free weights, using the rack for some exercises, and the cable machine for others. Maybe that is not optimal but it is certainly safer.

One thing about it though. If you do it right you’re going to work out hard. You have to give it your all. Keep pushing yourself as long as it is healthy, and safe,  to do so. For example, I am very conservative with deadlifts – I don’t want to injure my back and I am not a bodybuilder anyway. Just trying to stay fit and healthy. I leave these workouts tired, but actually more energized, than in the routines I used to do. The right music helps too.

One disclaimer though.  I don’t have access to the whole article, just an abstract, and some short news articles sprinkled around in the web that are ambiguous or confusing as to the exact workout routines. However, I think I am close to what they did, and that the underlying principle is this: one hard workout to near failure with one set of repetitions sees nearly identical gains as those with multiple sets.  We’ll see. I will report back after eight weeks with the results.

 

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The Will Power Instinct by Kelly McGonigal: A Review

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Do you have a hard time resisting what  you see in that picture? You’ve come to the right place.

One of the best self-help books I have read in a long time is The Willpower Instinct: How-Self Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal. It is so good I bought the audio book after I bought the digital version, and I am seriously considering buying the print version. I think this is a must read.  Self-control, or will power, is a must for staying fit – eating right, working out, and living a more direct life.

What is self control? Here is a great definition from Wikipedia:

Self-control, an aspect of inhibitory control, is the ability to regulate one’s emotions, thoughts, and behavior in the face of temptations and impulses. As an executive function, self-control is a cognitive process that is necessary for regulating one’s behavior in order to achieve specific goals.

“Self-control.” Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 27 Jul. 2018. Web. 4 Sep. 2018.

Here is a description of the book from the publisher:

Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn:

  • Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep.
  • Willpower is not an unlimited resource. Too much self-control can actually be bad for your health.
  • Temptation and stress hijack the brain’s systems of self-control, but the brain can be trained for greater willpower
  • Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.
  • Giving up control is sometimes the only way to gain self-control.
  • Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models.

What is apparent to me is how connected self-control is, with mindfulness although the two are closely related. I think that a high level of self-control is necessary for mindfulness, and that mindfulness is a natural pathway to self-control although the two have very different skill sets.

Over labor day my wife and I went out of town to visit relatives. We had the audio version to listen to during the drive, and we  both loved it. We would often pause it to discuss certain points that were being discussed.

McGonigal is a prolific writer and I highly recommend this book, and I will be reading a good deal of her other works.  Note:  I am making a rare cross-posting with my other blog www.michaelrayperkins.com.

Gossamer Gear Umbrella Review

Rules for Backpacking Rain Gear

  1. There is no perfect solution.
  2. If it rains long enough and hard enough you will eventually get wet.

I don’t mind getting wet. What I do mind is getting chilled, or getting drenched, and getting miserable. Keeping your gear dry is the first priority because you should always be in a position to call it a day and set up your tent, tarp, or hammock to shelter in. To wait it out. I am absolutely fanatical about that.

But when it comes to rain gear which allows you to keep moving there are so many variables. It does matter though. It can be more than being miserable, it can mean hypothermia and maybe even death. We actually had a father and two boys die when day hiking the Ozark Trail in Missouri because they got wet on a day when the weather turned cold and they were unprepared. Only the dog survived.

For commuting on my bike the answer is easy. I wear a poncho. It doesn’t restrict my movement, air can get inside so I am not drenched in sweat, and the one I use, a cheap Coleman poncho, does the trick. Besides, it is 34 minutes from door to door. Hiking and backpacking is more complex.

When hiking the AT my wife and I outfitted ourselves with Frogg Toggs, and ultralight umbrella’s from Gossamer Gear. We had pack covers, and we used contractor bags to put our sleeping bag and extra clothing in. Why the umbrella?

Although it not so much an issue on the AT the umbrella has material on the outside to reflect the heat. I understand it is pretty popular on the Pacific Crest trail for that very reason. I have only used it in light to medium rain, not a downpour, and can report that it works great for that. But your feet will get wet. What about that?

There are two schools. One is to try to keep your feet dry. The other is to acknowledge they are going to get wet and use quick drying shoes and socks. Experienced people do one or the other but most of the people I follow and respect just take it for granted that their feet or going to get wet.

We kept our umbrellas outside the pack and within easy reach. Our drill was to prioritize putting on the pack cover, and then having done that don the umbrella. It worked well as long as the wind wasn’t high. If the wind is blowing hard, or in the wrong direction, you are going to have the thing flip.

The conclusion? For anything less than a downpour the umbrella is a good idea, and for limiting sun exposure it serves double duty. At around $40 bucks it is reasonably priced. There are probably other suppliers, but Gossamer Gear sells one branded for them that is made in Germany.

I do not know if I am going to stay with Frogg Toggs or not. Frankly I do not have enough experience yet to make a determination yet. I am an avid reader of what other experienced people have to say about gear though. I was impressed with a review from the Section Hiker blog on the LightHeart rainjacket. I recommend reading all of what he has to say, not just about this one rain jacket, but especially about waterproof breathable jackets. Spoiler alert. They are not reliable over the long run.

By the way. I am fascinated with the Gatewood Cape. It provides shelter and acts as a poncho. If I was backpacking by myself I would already have one.

Weekly Book Review: Across America by Bicycle

Across America by Bicycle:  Alice and Bobbi’s Summer on Wheels, was published by Terrace Books in 2010.  Two friends decided after they retired to ride together across America, from the West to the East coast.  The women were experienced cyclist who had bicycled rather longish trips before, but this was, by far, their longest effort.  They had a web site but it is now down, and the domain is up for sale.  But, the book is still available.  Why should you read it?

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First of all this is an inspiring story  of two women who took on an awesome challenge and completed it.  It is an inspiring and hopeful book.  The book talks about how their already close friendship became more solid, and the many helpful people they met along the way.  As a matter of fact, the people they met along the way  who helped them or just had some kind of impact no matter how fleeting, are a major theme in this book.  Also, this is my third book in this genre (books about people who bike across the United States), and that is  a surprisingly common theme in all of them so far.  In the upcoming weeks you will hear more about the other two books.

If you are contemplating a long ride, solo or with somebody else, this is a book for you to read.  The antidotes, and stories they tell provide wise insight.  They were smart, well prepared, but also flexible.  They camped some, stayed sometimes with people they met along the way, but also used hotels or other lodging.  The book has a lot of explicit, and implicit, advice to give anyone thinking of undertaking such a ride including a whole appendix about what each of them carried on their trek.  There is even an appendix that provides a detailed packing list, down to what went where, which provides an example of two good templates for anyone to start with.  One packed more weight than the other, but they were both rather frugal about the ounces they carried.

Running Ugly: The Upcoming Book

This is the preface of my  upcoming book Running Ugly: A Fitness Memoir.  I would love to get feedback from you.  

Preface

Deep roots are not reached by the frost.”
― J.R.R. Tolkien, The Fellowship of the Ring

To be a consistent winner means preparing not just one day, one month or even one year – but for a lifetime. Bill Rodgers (American marathon runner. b. 1947).

This is the story of a very ordinary runner, and a very ordinary person. No matter what they mean to me, my accomplishments are modest to the world, and if there are any strengths in this book it lies in that fact. This is a book for persons of modest means. What I have managed to accomplish was by the way of humble tools, and a meager athletic ability, fortified by persistence. I am still astonished at what happened, and can scarcely recognize my own hand in it.

I started this book when I was 56, and will be over 59 years old before it is done. In the meantime I have explored the jagged edges of my emotional, physical, and spiritual capabilities. In the meantime I have twice become a grandparent. I have become more at peace, and more comfortable, with myself. Fitness, the weight loss, all those original goals have become secondary. It turns out running was a tool, maybe even a metaphor, for something else, and there is no denying the existential aspect of what running represents. But, we cannot run forever. We must take time for other things, and eventually even the best runner can run no more. Aging is something that we cannot conquer but, that we can perhaps come to a gentleman’s agreement with.

What is this book about? This book is about a journey to regain my health so I could live better, and perhaps longer, and where that journey ultimately led me. I wrote it because I think there are a lot of people like me, and that I may have learned something from my experience that may be useful to them. I also wrote it for deeply personal reasons, perhaps even selfish reasons, as part of my struggle to understand what happened as well as what it might all mean in the end. This book is also about hope. This book is also about our ability to assume at least some control of our destiny rather than to be passive recipients of what popular culture wants to spoon feed us figuratively, and literally. This book is about running ugly. So what is running ugly?

Running ugly means running for the joy and the benefit of it rather than for the laurels of victory or the false accomplishment of trying to look good. If the laurels, and looking good, come to us it is a by-product of almost no consequence. A light desert to an already satisfying feast. Running itself is always a process, never a product. When you are in your fifties you are no longer the belle at the ball, and in our youth oriented society you are considered a has been anyway. So why doll yourself up for nothing? Don’t worry about how you look, how fast you are going, if you look weird, if you run strange, or lumber about on the track without grace. If so, you are probably doing something right. At the very least you are at least doing it. You have been freed from the the prison of the couch. Just run.

Run ugly. Run often. And if you can’t run too far, or often, do what you can. If you cannot run walk. If you cannot walk, live a mindful life. Exist with gratitude for the experience of being a part of it all.

I said earlier that running ugly is a metaphor. Perhaps a metaphor for something very much beyond running. Perhaps it means for us to have patience, curiosity, and grace as we explore the contours of our lives in order to make meaning of it. Perhaps it means that we cultivate an inner beauty by letting outer appearances take care of themselves as we strive to become beautiful on the inside. To become kinder to ourselves and others. I went outside to run, but instead entered a classroom.

“You can’t out train a bad diet.”

I am working on the post about weight training at home I promised a couple of days ago.  But, I read about this video in the Runner’s World article by Amby Burfoot, and it made a tremendous impression on me.

Intuitively we know this to be true.  But to actually see it in this video really drives it home.  For all the emphasis we put on exercise, and it is important, it is the diet that is making the biggest difference.  Another hard truth is that the standard diet in America is fundamentally unhealthy.  This video, and the movie/book  Forks Over Knives along with the movie/book Fast Food Nation has convinced me, that for me, a vegan diet is the way to go.  I don’t advocate vegan for everyone, but for me it works.