Holiday Trimmings Part 1- Get Physical

This post is part 1 of 3 in the Healthy 2010 series.
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With a new year comes New Year’s resolutions. For most people (in the U.S.) one of the top New Year’s resolutions is to shed the extra pounds gained over the holidays, or over the years. To document my own goals and hopefully help some others out I’m writing a multi part blog series about health and fitness. The Winter Olympics this February should be further inspiration for all of you who have goals of dieting and getting fit.

Excluding Olympians, it’s no surprise that two-thirds of Americans are overweight according to this Reuters article, and more than half of those people could be considered obese. Obesity is described as having more than 30% fat mass on the BMI (body mass index) scale, while being overweight is 25-29%. Apparently 40% or more is called morbidly obese, yikes!

Those of you who know me might be surprised to find out that I’m overweight according to the standards of most generic BMI calculator websites. I’m 5’10” and about 175 pounds, so I don’t consider myself overweight even though I could probably lose an inch or two on my waistline. Along with different body types one of the factors that can skew the results of a generic BMI index is muscle mass. This is the case for me since I’ve lifted weights for most of my adult life. Just remember the generic BMI index doesn’t necessarily provide an accurate reading, but it is a good guideline. You can get a much more accurate BMI reading from your doctor, nutritionist, or a personal trainer. Chances are if you are overweight then you already know it, you just might not know by how much, or what health risks you are facing because of it.

Despite being “overweight” myself people ask me all the time how I manage to stay so fit and trim. My short answer is usually this- eat healthier foods in smaller portions, and exercise more frequently. Sounds simple doesn’t it? Well it is! This is really the basic bottom line of how to stay healthy, fit, and lean. I could write a book about all the details expounding on that point, but since I haven’t written a book yet I’ll just start with this blog series. In the series I will outline some easy things you can do that will get you started in the right direction to fulfill your New Year’s resolutions of losing weight and getting in shape. There will be a lot of info to digest here and not everything will work for everyone. Focus on what works for you, and doing what it takes for you to be successful. If this post helps even one person lose 5-10 pounds I’d be happy. We’d love hear about any success stories (resulting from this blog or by other means) in either comments or email. Before I get on with the meat of the blog first let me give you some background history on my diet, weight, and lifestyle.

I’ve lifted weights on and off for 20+ years since I was in high school. Aside from this I generally lead an active lifestyle of hiking, biking, and snowboarding among other activities. My diet is generally healthy and as a result of all this I’ve maintained a steady weight range for most of my life. Currently I weigh in at about 175 with a height of 5’10”. My weight over the last 15 years has ranged from 160-180, but is usually in the low 170’s. When I was in high school I was super skinny weighing in at 145. I lifted weights like crazy to try to put on more muscle mass. Nothing happened until I hit 23 years old, and then I finally started filling out. With the help of lots of protein supplements, hitting the gym 5 times a week, and a serious body builder diet, I got up to 183 pounds that year and maxed out on bench press at 295 pounds!

I worked really hard to get to that point and never took any kind of steroids. The following year I started to focus on other activities and transitioned to a more casual workout routine. I dropped back under 180 pounds and have never weighed more than that, or less than 160 since. My workout routine has been on and off in recent years due to various injuries and moving around, but this year I’m feeling good and my gym is expanding to a huge new facility just down the street from my house. Never being one to miss a good opportunity I’ve decided to make my goal for 2010 to bench press 300 pounds. I don’t necessarily want to gain or lose any more weight, nor will I go the extra mile by taking boatloads of supplements and eating a body builder’s diet. My normal healthy diet along with an occasional protein shake or fruit smoothie will have to be good enough this time around.

I guess it just kinda bugs me that I never hit 300 (the 300 club) or 315 (triple plates on each side of the bar) on the benchpress, so I figure why not give it one more try before I get too old. The worst thing that can happen is I get in really good shape but only bench 250ish, which wouldn’t be half bad. When I started seriously hitting the gym in the beginning of December last year I weighed about 165 and my max bench-press was about the same. 2 months later I’ve gained 10 pounds and I’m working out with 205 and could probably max around 225 with a spot. I’ll keep you posted on my progress throughout the year. In the meantime here are my tips for getting physical in Part 1 of the Health and Fitness 2010 series.

Have a good workout or exercise routine
This is the first key to your success. It doesn’t really matter what you do as long as you burn calories and get your blood flowing on a consistent basis. This also helps you sweat out impurities in your body and relieves stress. Weight lifting is what I most often do to stay in shape. I like lifting because it’s very accessible and easy to do. You can also do this anytime, and you get a lot of benefit while using little time. The only activity easier to do is jogging, only because you don’t have to drive to the gym, and you can do this anywhere. Lifting weights doesn’t give you as good of a cardio workout, but you can work every muscle in your body. To avoid injuries always stretch out before hitting the gym. After you workout your muscles usually get sore or at least tense. They are actually breaking down and rebuilding which generally takes place over a few days. This means that your body’s metabolism rate is elevated and burning calories to rebuild your muscles even after your workout is over!

Find a workout facility
Before you go to the gym you have to find one. The first time you work out in a new place it may feel a little uncomfortable so try to go during a slow time of the day which is usually anytime other than 4-7pm when most people are just getting off work. You’ll find that once you push yourself to go the gym the awkwardness will disappear after a couple of visits. Going to the gym is a great way to motivate your exercise routine simply by surrounding yourself with motivated and fit people. If you think a gym membership is too expensive, or you’re not sure you will follow through with your commitment, then try going to the local high school or college gym which is sometimes free or cheap during certain times of the day. Community centers are even better options which are also free or cheap with additional activity options to choose from.

Start active habits
If you just can’t find the motivation or willpower to go to a gym then try exercising at home. There are plenty of activities that can be done from virtually anywhere. Exercises like push-ups, sit-ups, jumping jacks, jump-rope, running, stretching, and yoga, are just a few examples. Another option is to get an exercise DVD program to follow along with. It sounds cheesy but if it gets you moving and burns calories then do like Nike says and “just do it”! Going on a daily walk, or doing little things like taking the stairs instead of using an elevator is another a good way to be more active. My active habits include walking or running with our doggie Mulder nearly every day, and when the weather is nice I sometimes opt to walk for 15 minutes during my work breaks instead of sitting in the breakroom.

Turn off the TV and start a hobby or activity
How many hours per week do you watch TV and surf the internet; 10, 20, more? If you have that much free time then that is great, but try to cutting it back, or make it a reward for yourself after you’ve done something active. Personally I think activities that involve all of your body’s muscles like swimming, karate, yoga, or rock climbing, work best to keep you in shape and should be complementary to a basic exercise routine as mentioned previously. Even hobbies like gardening or sports like softball are much better than lounging around. You can check with your local community center to see what’s available in your area. This will help you meet like-minded people and give you more of a sense of belonging and pride in your community. If you aren’t into group activities then there are other things you can do. For example if you live in CO and have never skied then go get some skis or a snowboard and hit the slopes. If you live in Florida get a kayak and start paddling. If you live in one of the overweight southeastern states listed in this article then step away from the BBQ and head to the gym immediately!

Remember, muscle has memory
Bodybuilders know that muscle has memory. There are scientific definitions for this phenomenon which basically says something like once your muscles learn how to do a new activity such as walk they remember those motions so it is easier from then on. Bodybuilders on the other hand are interested in a different version of muscle memory. One that allows them to regain their maximum strength in a much shorter period of time than it did the first time. Experts can’t agree on whether or not this type of muscle memory is fact or fiction, but I do know from experience that it does seem to happen. Although I’ve had long intervals where I’ve gone without working out at all such as when I separated my shoulder, I’ve still been able to regain my peak physical condition within a few months once I start hitting the gym again. The same principles apply to everyone. If you are an active person or work out on a semi-regular basis you can always get back to your peak condition much easier than someone hitting the gym for the first time ever. Think of it like learning a second language. If you don’t use it for a while then you get a little rusty, but once you start using it again it comes back to you quickly.

It’s ok to take a break from working out
Things happen to break your exercise routine, that’s just the way it goes. You might get sick, go on vacation, or get extra busy with activities around Christmas or summer time. Don’t let this discourage you from getting back in the gym. Sometimes that first visit back after a break is the hardest one. The key to a successful workout routine is consistency and momentum so if you do take a break just do something to get started again and you’ll thank yourself later. Even if your first workout is only 10 or 20 minutes that will usually be enough to get you back on track. If you can’t muster the energy to go to the gym then try a quick 10 minute jog around the neighborhood or do some exercises at home to get the blood flowing. Don’t feel guilty or get frustrated about the downtime. Once you get going again you’ll find that sometimes you feel better after a short break from the gym, and if it’s a longer break you’ll regain your muscle strength and size much faster than you did the first time. Remember exercising is something you should do over the course of your entire life so if you get off track just be sure to get back on track again.

Tips for the newbie
If you have never worked out before don’t worry about missing the muscle memory advantage, you’ll get that eventually. The even better advantage you have is that your muscles will be shocked when you first start working out forcing them to adapt and grow. During the first few months you’ll notice significant increases in muscle strength and changes in the density and shape of your body. This is exciting, but it can be just as frustrating when you start to level out and see your progress slow down. When that happens just keep shocking your muscles by trying different things. You can experiment with new exercises, and try fewer repetitions with heavier weights, or more reps with lighter weights. Be sure to watch what other people do in the gym, and if you have the chance talk with them so you can get different opinions and ideas about working out. One more thing to focus on when your initial gains are slowing down is perfecting your form. This is especially important in back exercises. Your muscles should be doing the work, not your joints. In most cases you want to avoid jerky motions that can cause injuries and do little to benefit the muscles. Typically its easier to practice your form with lighter weights so you can focus on the muscles instead of the weight. A personal trainer and/or weight lifting magazines can provide more workout tips.

Girls, don’t be afraid to lift weights
I’ve heard it so many times from girls, “I don’t want to look manly, or lose my feminine shape”. This is a ridiculous myth and in some cases a big excuse. In all the years I’ve been working out I’ve never seen a girl at the gym that looked too muscular. They do exist however; I’ve seen them in the bodybuilder mags. Those manly girls, just like the muscle-head guys with veins popping out of their necks, are probably on steroids IMHO. That is why in the bodybuilding world you have fitness contests, and then you have bodybuilding contests. The fitness contests are the ones with contestants who are very fit and muscular, but not bulked out on roids. The popular bodybuilding contests that you see on TV more often are full of contestants that look anything but natural. Many women in these contests do look manly, which is as much a side effect from all the testosterone in the steroids as it is from the muscle mass. Normal women have a very difficult time getting the bulky manly muscles you see on female bodybuilders or other roided out athletes like wrestlers. All women can however get toned and curvier from working out. The women I’ve seen with the best bodies in the gym are the ones who aren’t afraid to bench, squat, and use free weights. Cardio and machines do a good job too, and certainly get better results than the alternative- which is sitting on the couch.

Get a professional opinion
Besides getting physical you should get a physical. It is always good to see the doc every few years to check your heart rate, get blood-work, etc. They may find a problem you didn’t know about or suspect; for instance you could be borderline diabetic, or have gluten intolerance and not even know it. Nutritionist and personal trainers can also be excellent sources of information and advice. Many gyms offer specials on introductory packages for personal trainers. I went through a 6 week personal training program once when I signed up at my gym because it was included in the introductory package. I figured it would be a waste of time but it turned out to be very helpful and informative. A professional can give you a more accurate BMI count, and a confidential honest opinion about your physical condition. If you think you might have a weight or fitness problem (or if you aren’t sure) then getting professional advice is highly recommended. Remember the first step to finding the answer to any problem is seeking the answer; inaction is your worst enemy.

Don’t blame your genes
This is a very important point about exercise and physicality that is a huge stumbling block for many people. Some people use or believe this excuse so that they give up before they even get started. They tell themselves “I’m big-boned, or everyone in my family is overweight” and then simply resign from even trying to improve their fitness. To use myself as an example you might think I got lucky with skinny genes, but I’d say it’s more like I inherited a skinny lifestyle. I believe that the fact that I grew up eating almost 100% healthy home cooked meals, having very few snacks in the house, and being very active during my younger years contributed more to this than my genes did to keep me skinny. Kids have little control over what food is on the table, so if the parents are overweight then it’s likely the kids will be too because the same food and lifestyle is being followed. Genetics may play a small role but I think it is way overblown. We all have to work with what we have physically, and in some cases overcome previous physical and dietary neglect. Many champions from different sports have beaten genetic odds to achieve their goals. Everyone’s metabolism slows down eventually as mine did in my mid-twenties. I can tell you with confidence that these days as I approach the big 40, I have to make a conscious effort to maintain my weight and fitness level. If I became complacent and ate whatever I wanted I could easily balloon over 200 pounds and beyond within a year. Doesn’t seem like much but add another year, or two, or five to that and I’d be super-sized. I don’t know about you, but for me that just isn’t an option.

Improve your self-image
Getting fit and healthy is not just about your appearance, it means improving all aspects of your life- physical, mental, and psychological. When these things improve you will notice a significant improvement in your overall well being and attitude. Just imagine if you are going on an interview or first date. Do you want to make an impression as someone who is satisfied to just waste life away playing video games and watching TV; or do you want to appear as someone who is self confident, proactive, and genuinely interested in the surrounding world? If you’re stuck in a cycle of redundancy the first step you have to make to break the cycle is forcing yourself to get out of your comfort zone to make a change. Remember motivation and momentum build on themselves like a snowball rolling down the hill, so get the ball rolling and good things will happen.

Stay tuned for Part 2 and 3 in the Health and Fitness blog series