10.02.08

Result of the OCD…

Posted in Ramblings at 3:23 pm by leslie

So, I realized that my focus has changed from lifting, as it was when I started this blog, to BJJ. (Not even TKD, kickboxing, and MMA, but BJJ only.) And that the BJJ posts are crowding out everything else. I like things orderly, though, so the thought of having old lifting posts on the end of the BJJ posts has been driving me a little nuts. That, and having a completely unrelated blog URL. Yes, I am, in fact, crazy.

End result — I moved all the BJJ posts and related martial arts posts to their own blog, BJJ Grrl.

I know, people are actually reading some of the stuff I write now on BJJ, so this inconveniences you, and I’m sorry. But it was either give in to the OCD now or go crazy and give in later, in which case I’d mess with far more people and have a lot more work to do. And since people are actually reading and commenting on my BJJ journey, I decided I needed to be less grouchy and more analytical. Also, I wanted to link to my team. Still some housekeeping over here to take care of, but the other site is up and running.

Everything else I wrote here, though, will stay, since some of those posts are still being looked up. So now it looks like I haven’t written anything in months… Doh. Oh, well, at least the OCD is happy for now…

12.01.08

Red Carpet Ready

Posted in Workouts tagged , , , , , , , , at 11:56 pm by leslie

I first bought Red Carpet Ready three months ago for my mom. She hasn’t been using it much, though; she stays on for almost a week at a time, but then falls off.

Well, at the beginning of October I lost my job, so I sit around a lot now as I internet-surf for another one. I needed something to get me moving for a little bit every day. At first I’d take hour-long walks, but then winter came in, and I don’t like walking in cold. So I started doing RCR myself, 2-3 days per week.

There are 3 circuits for each day, and you’re supposed to do each circuit 3 times. I can manage 2 times per circuit, and then I’m toast. Believe me, you’re glad to be using only 5-lb dumbbells! Even doing only 2x/circuit, though, it’s still taking me an hour to do each workout.

And though the circuits are intense enough that you’re breathing hard and even really feeling some muscles working hard, when it’s all over you’re not exhausted and ready for a nap. A post-workout shake and shower later, and you’re ready to keep going.

I didn’t do the cardio days, mostly because I can’t stand to walk on a treadmill for that long (and there’s no TV down by our treadmill). But then again, I was only doing it to get off my butt and do something that wouldn’t wear me out before BJJ classes.

So, thumbs up. Wish I had great news to report on my Mom’s success, but again, she hasn’t stuck with it long enough or made a real effort to change her eating habits. She comes around slowly…

08.06.08

Review: Fat Loss Troubleshoot

Posted in Nutrition tagged , , , , , , , , , , , , , , , , at 4:07 pm by leslie

Ever wonder why you “hardly eat” but can’t lose weight? Why you work out like a maniac but don’t lose weight? Why you follow Program X but see no results?

What secret forces are conspiring to prevent your weight loss? (Genes? Hormones? Aliens?)

The answers to those questions and more are in Leigh Peele’s e-book Fat Loss Troubleshoot. Leigh’s main goal is to get you in, get the weight (fat) off, and get you on with your life; dieting should not be a way of life but rather a brief phase. She looks at common misconceptions and “advice” and shows you why that isn’t right and what, instead, is. She also includes case studies from her clients that shows how she was able to find and fix what they were doing incorrectly.

A lot of the advice, you might be tempted to think, “Oh, I knew that already.” Oh, really? Then why aren’t you losing the fat? Sure, you might know a lot of this, but you haven’t quite put it all together. Leigh lays it all out; you get no more excuses by the time you finish reading.

The section that really hit me was on training & eating for your goals and getting enough recovery. If your goal is strength, you need to eat for strength and rest & sleep for strength. But if your goal is fat loss, you need to eat for fat loss (that is, in a deficit) and train for fat loss (that is, not so intense that you can’t function) and make sure your body is recovering. So sure, do the fat loss thing — and just the fat loss thing — until you’re at your goal, and then change goals.

FLTS is mostly a breakdown of the how’s and why’s and why not’s of fat loss. It includes calorie calculations for maintenance and deficits and an activity quiz to determine how much you’re really moving. In addition to FLTS, though, Leigh also offers “OPT for Fat Loss,” which is a workout and calorie deficit program based on everything you learn in FLTS so you don’t have to do it all yourself, and the “Metabolic Repair Manual.”

MRM is for people who have dieted for years and who may have created a slow metabolic response and/or other intestinal problems. (There’s a quiz in the manual to see if you qualify.) MRM takes you through a process of resting and slowly eating more until your metabolic response and digestion is normal. A plan that makes you eat more? Sounds crazy and like a recipe for massive weight gain, right? Except Leigh’s plan works and with little to no weight gain, and sometimes even weight loss! (See this thread in the JP Fitness Forums for one lady’s experience with MRM.) I’m only a Level 1 (little to no damage) mostly because I haven’t been able to stick to any “diet” for more than two weeks. =P

And, as if she hasn’t written enough yet, Leigh answers questions in the Fat Loss Troubleshoot forum at JP Fitness, and her blog has more info, articles, and comments. Subscribe to her podcast; sign up for the Subscribers’ section. Also, watch her Fat Loss Tips video. (Btw, the answer to the question “What secret forces are conspiring to prevent your weight loss?” is found in that video.)

* * * * *

I really started following Leigh’s advice at the end of June (July 4th holiday not included!). With BJJ/MMA only 3 days/week and injured toes, I had the time to pay attention. And it made a huge difference. In the last month, my clothes have started to fall off as I’ve lost weight. I have progress pictures taken back in May and some taken last weekend, and the difference is amazing. In the last month I’ve started to get “You’ve lost a lot of weight!” comments. (And one hilarious addendum: “Did you do it on purpose?” Erm, yes.)

* * * * *

Update 08/15/08: Skwigg has reviewed both FLTS and MRM. (As for the grammar issues, yes, they’re there (and I had to hide all my red pens), but Leigh explained that she hired an editor who did a bad job. She’s the Fat Loss Troubleshooter, not the Grammar Queen, after all.)

Review: Red Carpet Ready

Posted in Workouts tagged , , , , , , , , at 2:52 pm by leslie

Photo by extranoise

I’ve had my mom on NROLFW, Stage 1, since April. She keeps dropping off the program for a few weeks and hasn’t really wanted to move on and learn new moves with more weight. She’d never really lifted before I put her on NROLFW; she usually just walks on the treadmill. And she works out in the morning, in the basement, by herself. So she really needs a program that she can do without supervision.

I first really noticed Valerie Waters’ Red Carpet Ready a while back when Skwigg blogged about her experiences with the program. And anything that gets Skwigg’s recommendation is worth trying out. I bought the RCR e-book last weekend and read through it with the intention of putting my mom on the program. (Ha! My own personal guinea pig!)

Goals section. The first part of RCR is about setting goals, preparing for the program, and really committing yourself to following the program. Because, obviously, if you don’t follow the program, you can’t expect the results of the program. (Don’t just say, “Well, duh,” because too many people think that just because they’re kinda sort “on” a program that the program should magically work.)

Nutrition section. Valerie makes it clear that “Nutrition accounts for about 80% of the program.” Eat every 3 hours, eat protein at every meal, drinks lotsa water, plan out your meals: all that important stuff is there. Valerie’s not a calorie counter, so instead she gives recommendations on sample meals, portion size, and plate coverage (the % of your plate that each macro should cover). (If you do need to calorie count, as some of us do, or need to know why you’re “hardly eating” but not losing weight, then check out Leigh Peele’s Fat Loss Troubleshooter for more nutrition advice. RCR would probably work well with FLTS.)

Workout section. There are two workouts, A & B, that are alternated, and the workouts themselves change after 3 weeks. Each workout has 3 circuits that you repeat 2-3 times, doing most moves 12-15 times per circuit, for a total workout of about an hour. The highest weight listed on the movements is 10 lbs; however, movements include single-leg Romanian deadlifts, planks, Y & T (from the YTWL), step ups, lunges, single-leg squats, and push ups. In other words, most of the movements are challenging enough as body-weight exercises, so having lighter weights isn’t hindering your progress. A few exercises require a resistance band or the “ValSlide” (it’s kind of like a pad that slides across any surface, so whatever limb is on the ValSlide is having to work harder to stay in place). All exercises include a description of where you should be feeling the work.

Cardio: In addition to the weight exercises, you do cardio on your “off” days (with one day a week completely off). There are 3 cardio workouts to choose from, all of them an interval workout. The first cardio workout is the easiest, the second is medium, and the third is more advanced. All cardio workouts are presented by “perceived exertion,” and a chart is included to help you figure out each level.

* * * * *

So who could benefit from RCR? (Obviously Skwigg did, so right away that means that everyone can.) If you’re not focused on gaining much strength, don’t have access to heavier weights, or only have 6 weeks, then give this a go. And/or if you’re following fat loss advice like Fat Loss Troubleshooter and so need a program that doesn’t drain you and doesn’t need lots of recovery, I think RCR would be a good complement.* (As many of us trying to do NROLFW and follow FLTS found out, NROLFW is too much on fewer-than-maintenance calories.)

My mom was actually very excited when I first told her the name of the program. She kept bugging me until I finally downloaded it, and she had it in the page protectors and in a notebook within a few minutes of getting the hard copy. She’s buying a small step today for the step ups (I use the weight bench) and is looking at resistance bands. This week is her prep week: making sure she has everything, getting used to eating lunch again, and going to bed earlier/getting up earlier. She’s been through Workouts A1 & B1, one time through each circuit; her first response was, “I have to do those more than once?!” She’s never tried intervals before, but she was up to jogging on the treadmill, so she should be alright with those.

Mom update, 08-08-08: She not only bought a step, she also found the actual Valslides at Target and bought them. (I haven’t played with them yet.) Couldn’t find the Valband, though. I’ll try a few other places for a resistance band for her.

*To be fair, I haven’t tried the RCR workouts myself yet, so I don’t know how draining the workouts might be. If they leave you completely wiped out, wanting only to crawl back in bed and unable to go on with the rest of your day, then okay, they’re intense and probably wouldn’t work well with an extreme deficit. (For the record, the previous description is how I felt on NROLFW when I did it in the morning on maintenance calories. Tired, sluggish, and grumpy all day.)

06.05.08

Red Carpet Ready

Posted in Workouts tagged , , , at 9:00 am by leslie

I admit, right now I want (need) strong muscles and lots of ‘em so I’m staying with NROLFW. But I’ve been following Skwigg and her adventures with Valerie Waters’ “Red Carpet Ready” program. RCR is based on Valerie’s workouts for her celebrity clients (Jennifer Garner. ‘Nuff said.). I know, a “celebrity workout” sounds sketchy and Barbie-like, but if it kicks Skwigg’s butt, I’d say there’s something to it. If you want a great workout with 5-12-lbs DBs, give this one a try.

I still have to officially squat and deadlift my bodyweight (130? 135?) and do 10 pull-ups first, but I’m keeping RCR on my list.

* * * * *
I finally did buy RCR for my mom. My review here.

06.04.08

Not fun-ness updated to fun-ness, and NROLFW 3B2

Posted in Training Log tagged , , at 11:26 am by leslie

I went to BJJ last night and asked about rolling when I have ringworm. The instructors said it’s fine as long as I keep it covered. Wohoo! Of course, it’s on the side of my elbow, so I have to put tape in a big X around my elbow to hold it in. I look like I have a huge injury on that elbow. But hey, I get to roll!

I wish I could figure out why I like rolling so much. Most people I know think I’m nuts. Even I think I’m nuts sometimes. But I like it. Even when some idiot is strong-arming me all over the place and hurting me, I still like it (not quite as much for the moment, but it comes back).

Anyway, because I’m at tae kwon do Monday & Wednesday nights, I’d missed learning the bump sweep on Monday. They wanted to work a follow-up move to that one, so they had to teach me the bump sweep first. I ended up working with 2 guys who had learned it on Monday, so they let me practice first. I earned a “Perfect!” from the instructors. The two guys… not so much. It was as if I’d had the extra night and they hadn’t. So we stuck with the bump sweep most of the night. Then everyone left except for me, the 2 instructors, and another experienced guy. We rolled round-robin for nearly 2 more hours! =o

Monday, Stage 3, B2
Actually skipped TKD and went home to lift because I wasn’t sure about the ringworm.

  • Pullups: 2.75
  • Deadlift: (1×6x50lb, 1×6x70lbs) 2×6x90lbs, 1×6x100lbs
    • I know, pulllups aren’t in the program yet, and that’s supposed to be RDL+row. Sometimes, I don’t follow directions all that well. And yes, I count fractions of pullups :) . Form wasn’t fabulous on the 100-lb DL (but, ha, triple digits!), though.
  • Pullups: 2.5
  • Bent-over row: (1×6x20lbs) 3×6x40lbs
  • Pistol squats: 3×6
    • Same problem with form on the DL and BoR: upper back trying to round.
  • Pullups: 2×25

And I stopped. Wasn’t motivated to work out, really, because I was already dreading not being able to roll. (But now I know I can, so I have no excuse next week!)

05.29.08

NROLFW, catching up

Posted in Training Log tagged , , , , , at 10:35 am by leslie

I started lifting again, NROLFW Stage 3, last week. Forgot to post, though…

With my summer schedule, I lift M/W before TKD, then TKD for an hour and 45 mins, then to BJJ to see if they’re still going. In theory I want to lift before Saturday BJJ, but I don’t know if that’s really going to work, especially if we keep flipping tires afterward =P

Since I’m lifting before TKD, and TKD is in the university gym, I use the weight room there. Oly lifts and any derivatives thereof are not allowed :( so I have to modify the program as I go… And trying to work around what everyone else is doing is sometimes hard, so more modifications :(

Stage 3, A1

  • Front Squat: (2×15-lb DBs, 2×20-lb DBs) 1×6x45lb, 1×6x55lb, 1×6x60lb
  • DB Single-leg RDL: 1×6x25/15-lb DBs, 2×20/15-lb DBs
  • Bent-over Row: 1×6x25-lb DBs, 1×6x20-lb DBs, (no 3rd set)
  • DB Single-arm OHS: 3×6x20/10-lb DBs
  • DB Standing Overhead Press*: 3×6x20-lb DBs
  • Plank: 3×60s
  • Woodchop with DB: 1×6x15-lb DB, 1×6x10-lb DB, (no 3rd set)

*All the incline benches were occupied, so subbed this.

Bodyweight Matrix:

  • time 1: 2:53
  • time 2: 3:05

TKD after was a kick clinic. I tried to show a round kick at one point, and my hamstring cramped up. Oops.

And, oh my goodness, I was sore the next day.

BJJ, Saturday
Tire flips after class. Short, though, because everyone had places to go. 10 flips + 10 sledgehammers/arm. Then 4 flips with jumping through the tire + 5 sledgehammers/arm.

Went home and still wanted to go, so:

  • Pushups: 20
  • Deadlift: 1×5x50lbs, 1×5x70lbs, 1×5x90lbs
  • Pistol squats: 2×5/leg
  • One-arm DB snatch: 2×5x15lbs
  • Pullups: 2, 2, 1, 1 (whee!)

Stage 3, B1 (Memorial Day, so done at home)

  • RDL+row:

    • DL: (1×6x50lb, 1×6x70lbs, 1×6x80lbs) 1×6x80lbs, 1×6x85lbs, 1×6x90lbs
    • row: (2×6x20lbs, 1×6x25lbs) 2×6x40lbs, 1×6x45lbs
    • (I know, that’s not what I’m supposed to do. But I really want a triple-digit DL :o )
  • Pistol squats: 3×6/leg
  • Wide-grip pulldown: 2×6x50lbs, 1×6x55lbs (that was wimpy!)
  • Back Extension (Swiss Ball on bench): 3×6
  • YTWL: 3×6x5lbs
  • Swiss Ball Crunch: 1×6x10lbs
  • Jackknives: 1×6
  • Lateral flexion: … uh-oh, I laid down…I didn’t get back up.

Stage 3, A2

  • Front Squat: (2×6x45lbs, 1×6x55lbs) 2×6x60lbs, 1×6x65lbs
  • DB Single-leg RDL: 3×6x20-lb DBs
  • Bent-over Row: 3×6x20-lb DBs (can go heavier, but didn’t want to be a DB hog)
  • DB Single-Arm OHS: 1×6x15/10-lb DBs, 2×6x20/10-lb DBs (someone had the 20s on my first set)
  • Standing Overhead Press: 3×6x20lbs (again, all benches taken)
  • Planks: 1×90s, 2×60s
  • Russian Twist w/ Medicine Ball*: 3×20x8lbs
  • (Pullups: 1, 1 — couldn’t resist)

*There’s 1 cable machine in the whole gym, and it’s usually taken. Meh.

Intervals (bike): 2min warmup, 3×1min/2min, 1 min cooldown

TKD: stretching, some teaching, then stretching. They did conditioning work the second half of class. Next time they do that, I may sneak out to BJJ…

BJJ: they were done when I got there. Hung around for a few minutes, then went home.

05.19.08

More BJJ lifting fun

Posted in Workouts tagged , , , , , , , at 9:00 am by leslie

Last week during warmups at BJJ, we added two body lifts. In the first, your partner sits in front of you, back to you; you squat down, lock your arms under his arms/around his chest, and squat up. Lift him up 5x, then lock your arms around his waist, and carry him down the mat; set him down; repeat. In the second, your partner faces you; grab one wrist and the same-side leg and lift him on your shoulder (fireman carry). Lift 5x; on the 5th, carry him down the mat; set down; repeat.

The first night I did them, I got stuck with a ~190-lb guy. He had no problem with me. I could barely get him off the floor! For the carrying part, I had to switch with someone else because I couldn’t lift the first guy’s feet off the ground. In the fireman carry, I grabbed a slightly lighter guy. (But only slightly! He’s dense…)

I was trying more for speed that first night, to keep up with the guys. I sacrificed a bit of form, which was bad–all week my back has hurt a lot. It’s been a week of stretching, warm showers, ibuprofen, and pain. And BJJ around all of that. Yes, I’m nuts, I’m sure.

The second night, our coach felt bad for me, I think, having to try to lift the really big guys, so he put me with the smallest guy on the team, ~145lbs. That was almost doable =P. We only did the first lift, but I really really focused on my form. The next morning, my back didn’t hurt any more than it already did, so that’s a good sign.

The carry part of that first lift really hits your glutes and hamstrings. (The second night, my glutes and hammies were seriously close to cramping. They be working hard.) Push your hips out in front so that the majority of the weight is resting on your hips/abs and down. You don’t want that weight on your back. Your arms and back should just be along to stabilize your partner against your body. Pull your shoulder blades back and in to keep your back from rounding. (Do the same on the fireman carry, too.)

If you don’t have a willing partner of liftable weight, you can always make one: sandbags (here or here), weighted to order. Have some fun with your lifting.

05.12.08

Tire Flips rock! & an update

Posted in Training Log tagged , , at 1:40 pm by leslie

Sometimes after BJJ class, the guys will still want to do something. There’s usually another class on the mat after us, though, so we can’t roll any more. This is when they head out the back and pull out the tire and the sledgehammer. We flip the tire down and back and then beat it with the sledgehammer.

I think that has got to be one of the most fun things I’ve ever done.

The first time I did it, I managed 6 flips (3 down, 3 back) and could barely swing the sledgehammer. Saturday we did it again. I had 10 flips (5 down, 5 back) x 2 and then a round of sledgehammers. That was so awesome.

The tire weighs about 350 lbs, the guys say. The sledgehammer I think is 10 lbs, but it feels like so much more by the time you get to it!

* * *
I’ve been doing BJJ for over a month now, and I love it. But with rolling 4-5 times/week, I’ve been too tired to lift much (or post much!) so I dropped off of NROLFW. However, TKD will start back up for the summer and take 2 of my BJJ nights, so I’ll start Stage 3 over again next week. Stage 3A, especially, is a great set for BJJ.

04.25.08

HIIT vs. SSC

Posted in Workouts tagged , , , , at 9:00 am by leslie

HIIT: High-Intensity Interval Training. Sprint, recover, repeat.
SSC: Steady-State Cardio. Long slow distance.

Which is better for burning fat? (That’s all anyone cares about when these two are mentioned in a single post, really.)

How about “both and neither” for an unambiguous answer? :)

There are benefits to both HIIT and SSC. They both get you moving. They both involve your heart and lungs and muscles. They both challenge your body (though in different ways). They both require mind over matter.

HIIT takes less time; SSC won’t make you puke (usually). HIIT, you’ll likely be feeling for a few hours after; SSC, you can do again tomorrow. HIIT, you think bad thoughts about the person who told you to do it; SSC, you invite your friends for a trail run.

There are proponents and opponents for both HIIT and SSC, and you can find lots of debates around the internet, with some claiming one is superior to the other, an “either/or” approach. There are studies that seem to back up one or the other. I prefer a “both/and”. Both HIIT and SSC have their place.

Which helps you lose fat/weight better? Both. In different ways, for different reasons, through different processes. But still, both.

We humans are made to move, and to move both fast and slow. Mix in both.

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