Step One

Weekly goals

Exercise:

       -Work out at least 4 times this week
       -Run a 5K in less than 25 minutes
       -Improve basketball shot by using it as cardio

Nutrition:
       -Eat at least 5 times per day
       -Be within +/- 200 calories of maintenance (explained below) every day
       -Never miss breakfast
       -Stop drinking pop and eating fast food

Productivity:
       -Start writing research paper before the day it’s due
       -Get an A on Economics exam
       -Mail cover letter/resume/references to at least 2 companies that are hiring

About Me

My name is Alex and I’m a senior at the University of North Dakota. In my final summer here at UND, there are three things I’m striving toward—acing my final two courses and graduating, finding a job and moving the hell out of North Dakota, and getting into the best shape of my life. Each week I’ll be taking a few small steps towards these goals. Welcome to Step One. Feel free to join me!

Exercise is a passion of mine and I have been an on-and-off gym rat for the last six or so years, but until now I haven’t pieced together exercise and nutrition. Because everyone’s body is different, there is no miracle diet or workout program that will provide everyone with the best results. So, over the next few weeks I will be experimenting with different routines and diet plans to search for what works best for me. Below are some measurements to gauge where I’m starting. I’ll be repeating these tests whenever I decide to end this project, with the hope that I improved my overall athleticism, not just added some size to my biceps and chest.

                 Height:   5'9"

                 Weight:   182.5

                 Mile time:   7:15

                 Vertical leap:   14" (1/3rd of D. Rose? Might've measured this wrong)

                 Pushups/minute:   60

                 Situps/minute:   50

                 Chin-ups max:   10

                 Bench press: 
                      3 sets of 10 max: 155
                      1-rep max: 215

                 Squat:
                      3 sets of 10 max: 175
                      1-rep max: (unknown, toe injury)

                 Deadlift:
                      3 sets of 10 max: 175
                      1-rep max: 250

This week’s nutrition plan

I, for one, have never been a fan of counting calories. It’s annoying, you look like a dweeb when you do it, and sound like a tool when you talk about it. But while calorie counting is for turbo-nerds, and isn’t the only factor in weight loss/gain, it’s still the simplest measure of your intake. As my goals stated, my nutrition plan this week is fairly simple: try to eat 6 evenly-spaced meals throughout the day, and be within 200 calories of maintenance. Huh?

When I talk about “maintenance calories,” I’m simply referring to the amount of calories required to maintain my current weight. You can find your maintenance calorie value here. Mine is about 2600  (182.5 pounds, moderate metabolism).

The term “maintenance” is somewhat misleading, as it doesn’t factor in an exercise routine. It is possible to lose fat or gain muscle while eating your maintenance amount by varying the intensity and frequency of workouts. But in general, if your goal is to lose weight, eat 250-500 calories below maintenance. If you’re trying to bulk up, eat 250-500 calories above maintenance. I don’t have a problem with where my weight is right now, and I gain muscle easily enough without eating excessive amounts, so I will stay at maintenance for now. Results will vary depending on body type and metabolism, so it’s likely that you will tweak your daily calories when you start seeing how your body is changing.

This week's workout plan

Below I have included a link to my lifting program for the week. These complexes put emphases on four natural movements of the body; the deadlift, squat, bench press, and push press. This training regimen is very intense and is aimed at building total body strength, while cutting fat and gaining muscle; a jack of all trades, if you will. I would highly recommend any beginners to start with this program, as it will provide extremely fast results. 

I will be doing 2 days of these complexes (instead of the suggested 4), along with 1 day of (mostly) cardio, and 1 of pilates and yoga to improve my atrocious flexibility (no homo).

Click here to learn about these complexes I keep talking about. Make sure to watch the youtube videos for detailed instructions!

Different Strategies for Different Anatomies

Everyone has their own fitness goals. Regardless of how much dedication you put towards achieving them, it’s important to make sure you’re attacking them the right way. Whether you want to bulk up, tone up, or slim down, the exercises you do and the ways you go about doing them will differ. Here are some generalities to keep in mind.

Maximum Muscle Gain

Your muscles grow by recruiting additional muscle fiber to get a job done. Therefore as long as the muscle fiber you already have is enough to get that job done—e.g. 10 easy reps of bench press—no additional muscle fiber is recruited. This is the main distinction between trying to gain muscle and trying to define already-existing muscle; in order to gain more, you have to exhaust what you currently have.

There are many ways of going about this, most of which we won’t worry about until later, but here are the basics.

       -Your muscles need to be fully recovered before they’re exhausted again to get the most out of your workouts. Make sure you’re resting enough.

       -In general, keep reps under 10. For normal exercises, Arnold recommends 3 sets of 10/8/6 for bodybuilding, and for the Olympic lifts (squat, bench, and deadlift), 5 sets of 15/12/10/8/6. But this varies depending on who you talk to. Experiment with changes every few weeks until you find what works best for you. Also, you may want to throw in an occasional day of few sets, many reps to shock your muscles.

       -Every set should be to the brink of failure (for my workouts this week I won't fail every set because I wouldn't be able to finish the 20+ sets per muscle group). If your 10th rep was easy on your first set, keep going ‘til you fail and add weight. If you didn’t reach your target on your second, it was too much weight, etc. If I have a partner, I let him count and only focus on “one more, one more” (my internal monologue, narrated by Christian Bale’s batman voice). Bear in mind that if you’re just starting or haven’t lifted in a while, your muscular endurance will be low and you may not add any weight between sets (or may even have to drop some). It takes a few weeks to build this endurance. Don’t get discouraged.

       -Take between 1 to 3 minutes between sets, with the latter for larger muscle groups. Waiting up to 3 minutes will recover around 75% of your strength, over 3 minutes is a miniscule gain (your muscles may even cool down and lose strength after this). Again, find what works best for you. On the low end, you’ll burn more calories during your workout but gain less raw strength, vice versa.

      
       -Don’t get stuck doing the same routine all the time. You’ll be surprised how relatively easy it will get over time. This is because you’re no longer shocking your body. It’s necessary to change it up and mix in new exercises.

Maximum Strength

I will openly admit that this is my least knowledgeable subject, so if you have any recommendations, please feel free to let me know. Until I completely understand the distinctions between muscle and pure strength gains, I’m going to refer you to here.

This site provides a thorough 4-day lifting regimen to build maximum strength, and you’ll notice many of the same tactics from above are used.

Maximum Muscle Definition

Cardio.

Cardio.

Cardio.

They say the key to muscle definition is 90% cardio and nutrition, 10% lifting. This is due to the fact that fat is stored in layers throughout your body; as that fat is burned off, your muscles will naturally become more elegant and defined. Try to achieve your desired muscle mass while you're losing weight, as it's much more difficult to gain muscle mass after you've cut weight. Once you've reached your ideal muscle size, you will no longer need to add weight to your routine, but lifting is still necessary or you'll lose it.
    

Weight Loss:

How you attack weight loss really depends on how you want your body to look.

If you're just trying to shed as much fat as quickly as possible, focus again on your cardio and nutrition. There are some great success stories of people using Ketone or Warrior diets, both of which I will try at some point throughout this blog, but don't start a specialty diet unless you're committed to following the rules. High fat/low carb or fasting diets can backfire pretty horribly.

If you're trying to gain muscle while cutting body fat percentage, again focus on gaining the mass before worrying about having low body fat. As I said before, it's much easier to do this than to gain muscle mass on a lanky frame. Also, once you gain significant muscle mass it's much easier to cut fat. A good analogy I heard is that your muscles are like an engine; the bigger they are, the more fuel they burn (fat being the primary fuel source of your muscles). Just don't expect to cut 50+ pounds of body fat by lifting a few times a week.

If you skimmed through most of this, you might want to read the rest!

Stretching and/or warming up is, in my opinion, the most important part of your workout. This and proper form are the key ingredients in preventing injury. It also ensures your muscles are ready for torture. My warmup usually includes a five-minute stretching routine (be careful not to stretch any muscle for more than fifteen seconds, as it creates microtears in your muscles and can be adversely affective) and a few laps around the track doing high-knees, butt-kicks, side-steps (wtf are these called), and a short sprint. If my workout that day calls for cardio, it's usually right after this, but this is just personal preference (cardio when I can barely stand is the opposite of fun). I will also run through some quick, basic stretches on my way out of the gym based on what I worked out that day. I find this helps reduce soreness and recovery times.

Never start an exercise without a clue as to what you’re doing. Nothing will turn you off of exercising like pinching a nerve or throwing your back out. This is particularly important when using heavy weight. If you need help, look around for someone that knows what they’re doing to give you some tips on form (ironically the biggest, meanest looking Chads are often the most helpful). If you work out alone, youtube is always a good lifeline. Starting with low weight and working your way up will help your form.

As I mentioned last week, I always lift using free-weights, like barbells, dumbbells or kettle bells. These allow your body to move along natural planes, as opposed to a specific range of motion dictated by a (non-cable system) machine. They also require you to balance your weight while lifting, ensuring your entire muscle is being worked and recruiting other muscles for stability. Not to mention they provide better negative resistance (a subject we will talk about in detail a few weeks from now). Seems like you’d have to be a TOTAL IDIOT to use a machine when you can use free weights! Not totally true. Machines have their purpose, but be careful of prolonged use; many joint injuries occur due to their rigid, often unnatural movement.

Legs? I don’t need to work no stinkin’ legs! This was my philosophy for a long time, as you can tell from my starting measurements/photos. Working out is difficult enough without spending the next three days butt-sliding down stairs because the lower half of your body is on strike. Unfortunately this left a pretty huge hole in my athleticism. I can tell you without a doubt that I should be squatting more than I do, and that I sweat buckets jumping over anything taller than a phonebook. But working your legs does more than just make you run faster or jump higher or pick up heavy shit; it will provide you with a complete physique and help progress other lagging parts of your body (my bench press plateaued very low in high school because I ignored my legs).

Yeah I flex when I get my swell on at the gym. Got a problem with that? This isn’t just me being a bro or establishing myself as an alpha male (that’s what peeing on the weights is for). If you didn’t know, flexing is a type of isometric exercise that builds strength and keeps your muscles pumped and ready for the next set. Instead of sitting around between sets, twiddling your thumbs or scoping out the motivation around you, try flexing the muscles you're working in different ways.

Tailoring your workouts to your individual strengths, weaknesses, and goals is important. So if you’re following along, once you get a feel for how different areas of your body are progressing, free to tweak it as necessary. And, of course, don’t forget to give your body time to repair itself.

Because this post is already unbearably long, I postponed the "featured body part" section until my next step, which will also include a large "Question & Answer" section. So ask questions! Lots! Any!

Until next week, thanks for reading, enjoy your workouts and be sure to comment and follow me on Twitter @AlexS2BU :)

Getting started

A friend of mine recently started an exercise blog. Partly, I think, to share the frustrations he feels about the superficial world we live in, and partly to motivate himself to continue on his path to a healthier lifestyle. I’ve been considering a project like this for a long time; also to further dedicate myself to living better, but also to impart the knowledge I’ve collected about fitness and health. So, here it is—my “Steps to a Better You” program.

Each week I will take a step towards bettering myself by setting goals to reach throughout the week. You can choose to follow along on as many of my goals as you want, but whatever level of dedication you choose, commit yourself to it. I truly believe that a healthy lifestyle is an addicting one, and the better you feel each week will keep you motivated on your path. This post is to prepare you—read through and decide where you want this program to take you, and get ready for our first step next week.

Many beginners or seasonal exercisers make the mistake of jumping in too deep too quickly. Exercising for multiple hours a day and following a strict diet will show fantastic results, but for most of us this isn’t a sustainable lifestyle. Couple this with a full time job, a difficult semester or parenting responsibilities and this resolution will be gone faster than Anthony Weiner’s Twitter account. Even should you maintain an Arnold-esque regimen, there lacks a balance between relaxation and stress that is necessary for physical and mental well-being. Thus a wholly healthy lifestyle lies between the two extremes, and should involve every aspect of your day-to-day life: eating, working, exercising, and sleeping. Below are some tips on how to start building healthy habits and, of course, feel free to comment and make suggestions!

Eating

First and foremost, eating is the most important piece of the puzzle and will require the most diligence to build a healthy routine. I will expand further on this section in later posts, however I generally recommend eating (including liquid snacks) at least six times per day; three full meals and three snacks in between. This will kick-start your metabolism and keep your body from storing excess fat in between large meals. While choosing foods for your meals and snacks, avoid high-fructose corn syrup, which offers little nutritional value and causes insulin resistance which leads to heart disease. This means no pop! If you need caffeine, drink coffee.

Most importantly, your day should start with a balanced breakfast, preferably including whole grains and fruits. Since mornings are the worst thing ever, I recommend making foods in bulk that can be reheated or mixing cereals and fruits for tasty concoctions. Stick to whole grains and avoid sugary cereals!

Snacks between meals are essential to curb appetite, maintain metabolism, and guarantee our bodies get all the nutrients they need. I’m a big proponent of V8—drinking low-sodium V8 or (actually very tasty) V8 Fusion as snacks provide multiple servings of fruits and vegetables and do wonders for your nutrition. Keep your pre-bed snack light. Yogurt works. My favorite is cottage cheese :D

Another important note is not to feel like you HAVE to avoid certain foods or indulgences. Treating yourself to occasional sweets relieves stress and improves mental health, notably chocolate which actually releases endorphins in your brain. Eating out is acceptable, but use your brain to choose entrees wisely and limit yourself to doing this no more than a few times a week. I often feel that slipping on my diet motivates me to step my work out up, but it’s no excuse for gluttony.

Health isn’t just about material looks or counting calories, it’s taking care of your body to feel as good as possible for as long as possible. Keep this in mind when struggling with your eating routine. The better you sustain your body, the better your results will be. For this week, consider researching how to read food labels. Go to the grocery store and substitute the unhealthy foods you usually buy for a healthier alternative, make sure you have ample snacks for the week, and stop eating fast food. Next week we will set concrete goals, but in the meantime try your best to transition yourself into a healthier routine.

Exercise

As a note, keep in mind that you should always enjoy exercising. I get through intense workouts because I enjoy seeing and feeling myself getting stronger, but if that isn’t your cup of tea then you should search for exercise options you have fun with. I’ve recently become addicted to pick-up basketball. Find a healthy obsession. Because my next post (and likely most others) will be almost entirely about exercise routines/progress, I won’t go into too much detail here. We’ll go over cardio options and a cliffsnotes on
weight-lifting.

Don’t think that because you may be naturally thin that cardio isn’t important for your exercise routine. Cardio has three purposes; burning fat off your body, regulating and maintaining heart health, and making your life a living hell. In the past I’ve done everything from football conditioning to jogging to every machine in my gym, only to find out the best cardio is whatever you enjoy the most. Your gym or garage are full of opportunities for cardio—keep experimenting until you find what you like the best. Other than that, cardio is very simple: set a new goal each workout that’s difficult but attainable, and then strive to reach that goal. Try alternating between distance and speed goals for all-around improvement.

Many friends I’ve worked out with shy away from weightlifting to avoid looking too bulky or “roided out,” but this is an illogical fear. People that gigantic (see: guidos) take extreme measures to achieve that much muscle gain. A weight-lifting regimen can produce any desired amount of muscle. So if you don’t want to get huge, what’s the point? Building muscle increases fat burned while idle, increases energy and strength, prevents injury, and fights age-related muscle loss. This is, of course, in addition to physical improvements. Still haven’t met a girl who didn’t appreciate a solid 6-pack!

Because everyone’s ideal body is different, next week we’ll go into detail about number of sets/reps for desired results and various exercises to target certain areas. In addition, we will be highlighting one new body part every few weeks to focus on seeing noticeable results, including before-and-after pics. Next week: ARMS!!

In the meantime, if you belong to a gym, try acquainting yourself with all machines/weight stations there and get comfortable. Ask if they offer classes—Zumba, pilates, ab blast, and spinning classes are offered at my gym for free. They’re a fantastic substitute for cardio. If you don’t have a gym, start shopping around for one. If it’s not in your budget, pick up some free weights. Feeling confident? Try some simple workouts, using free weights instead of machines. I also strongly recommend investing in whey protein before you start; it’s almost impossible to get the proper amount of protein in a diet, so supplementing helps to better sustain your body and will in muscle recovery. Next week the work begins!

Work

Being a computer tech, much of my work involves sitting idly at a computer, chasing pixilated dots with snakes to my heart’s desire. Unfortunately doing this for 8-12 hours a day can cause bad posture and a weak core. If you work at home or in a contemporary workplace, try sitting on a stability ball for at least a few hours of work a day. Also, use your breaks to stretch or even do simple calisthenics like pushups, situps, or crunches.

Should your work involve physical effort, try working as efficiently as possible to burn calories and supplement your workouts. Not only will time fly, but I’m sure your boss will notice the extra effort. Finally time to ask for that raise!

Try taking a few baby steps this week. Take the stairs instead of the elevator. Put a little more effort into your work. And finally, not to beat a dead horse, but don’t forget to bring snacks to work. Drinking a V8 or chewing on a granola bar never got anyone in trouble. Except maybe someone that was allergic to V8 and/or granola bars. Bet he wishes he didn’t read this.

Sleep

If you’re like me, you know most of the essentials of sleeping—6-8 hours a day, regular schedule, blah blah—you just aren’t dedicated to doing them. Stop being an idiot! Studies show that only 2.5% of us need less than 7 hours of sleep per night and that even small amounts of sleep deprivation can compound into a sleep deficit. Try to keep these three simple steps this week to make sure you’re rested and can stay focused all day:

       -Set a time to be in bed and stick to it as often as possible. Your alarm should be set no less than 8 hours later!
       -Avoid sugar, caffeine, and heavy meals a few hours before bed.
       -Take electronic screens out of your pre-bed routine—TV’s, computers, and heavy cell use included. Using screens in the dark damages your eyes and makes falling asleep much more difficult. Try reading a book or writing in a journal. Just don’t tell people about it or post it on the web or people will make fun of you. Errrr, oops!

That's all for now. Next week I will be taking my first step to a healthier me. I’ll be including basic strength measurements—height/weight, mile time, 40-yard dash, pushups/situps per minute, etc—and photos of my starting physique (or lack thereof). Make sure to follow me on Twitter at AlexS2BU and let me know how your first week is going!

This project was inspired in part by Josh Grabowski's blog. Check out his progress here!