I just drank my second giant cup of coffee today. Last week, I decided to swap out diet soda and generic Crystal Light for plain water, partly to save some money. With the exception of a few Diet Cokes from the McDonalds drive-thru, this commitment has left me without anything flavorful to drink. Coffee has seemingly filled the void, so now I need my girlfriend, the most beautiful Starbucks barista in Texas, to deliver a fresh, free bag.

Drinking habits aside, I weighed 184 today. In 2007, when I weighed more than 230, I dreamed of being able to lift in the 181 class, where an elite total wouldn’t be completely out of reach. At that time, I knew how to eat “clean,” but not how to relentlessly track my calories. Working with Shelby Starnes cured that problem, and Lyle McDonald’s work rounded things out by teaching me to be more flexible and by dispelling some of the nonsense I still believed, such as the supposed need to “stoke the metabolic fire” by eating every 2-3 hours.

At my next meet, I will lift at 181 and most likely smash my total from July of 2008, when I weighed 220+. Unfortunately, this introduces a new problem: I need to maintain my scale weight for the next 4-5 months. I can’t gain much weight if I want to stay in this class, and I can’t lose too much more or my powerlifting gear won’t fit and my total will suffer. One of my biggest personality flaws is an all-or-nothing attitude that dominates every facet of my life. This flaw manifests itself in my eating habits, as well. I can be an ascetic, and I can binge eat, but I cannot–or at least it’s very difficult for me–to carry out the boring task of maintaining.

So how will I achieve this goal? Rather than trying to change something so fundamentally ingrained in my personality, I’ll adjust my diet around it. Instead of demanding moderation on a day-to-day basis, I will keep some of the structure of Lyle McDonald’s Rapid Fat Loss program: I will have short periods of relatively free, guiltless eating on Wednesdays and Saturdays (with the ability to move them around for social occasions, like I’ll be doing this Thanksgiving), surrounded by longer periods of ascetic eating. The knowledge that I can eat satisfying foods every 3-4 days helps me fight off cravings even when I’m eating 800-900 kcal/day. Thus, it should easily allow me to succeed when I’m eating more than twice that much.

As usual, I’m continually modifying my approach, so I might try something new, as well. Martin Berkhan’s approach to intermittent fasting seems like something I could live with during my maintenance phase. Over the past week, I’ve fasted four times–either accidentally or on purpose–until late afternoon, and it doesn’t bother me at all. Not only does it give me fewer hunger pangs than traditional bodybuilding eating patterns, but it has also yielded surprisingly good training sessions, probably because I cram all my calories into the period immediately surrounding my workouts. Of course, I will soon be eating much bigger meals in a much shorter period of time, so I’m not sure how it will work once I shift to maintenance.

When I told my girlfriend that I would basically be “on a diet” for the rest of my life, she was horrified. Indeed, it is somewhat depressing. But given the alternatives, including a family history of Type-II diabetes, I think I can live with it. Besides, being able to eat freely is much more satisfying when you have deprived yourself for a few days beforehand. And maybe, after 30 years, it’s time to stop trying to change myself and work “around” myself, instead.

AR State-2006

Our bodies are temples of His grace and it is my job to ensure that I keep my temple clean and strong.

This weekend I have decided to get back into a muscle-building mode and put back on some meat.

AR State--2006

In July of 2006, I was a lightweight competitive bodybuilder. Then, my husband and I found out that we were expecting a sweet addition to out already large brood. Long story, short, the next two years paid a great toll on my body as I battled health issues during the pregnancy and beyond.

My workouts were hit-and-miss at best and completely non-existent at their worst. However, through that period of my life, I knew that if I listened to my body and resisted the urge to push it beyond its abilities at that time, that my body would recover more quickly and more thoroughly, and when it was healed my mind would be waiting with great anticipation.

AR State-2006

The waiting paid off and I was able to get back to training in the summer of 2008. When I got back into the swing of things, though, I was hit with the hard reality that I had to start from scratch. Let me just say that did not make me happy. I was well, I was healed, I was 20 pounds lighter than before, and I was down-right weak.

Because I knew what had to be done to get back into a healthy fitness habit, I just put my head down and got to work.

AR State-2006

I’m not telling you that it was fun, though. I’m not one to blow smoke. It was hard and I was out of practice at pushing myself. There were days when I just couldn’t seem to get motivated enough to get my workouts done. Other days I would allow just about anything to distract me from taking care of my temple.

But let me tell you this: the more workouts I made time for, the easier was to fit future workouts into my schedule. So many can attest to this truth. We can find time to so just about anything we want to do, but unless we find joy in working out it’s not going to be high on our priority lists.

AR State-2006

What kind of exercises do you enjoy doing? I love to weight train. I just realized over the weekend that I still get a thrill from running. I enjoy yoga, but rarely get to class and don’t enjoy it alone in my home (which is odd for me because I tend to be a loner when I exercise). I love to ride bikes like Lance and punch a heavy bag like Rocky, but those are not to-to favorites when I’m energized and ready to work. For me, it’s all about clanking weight plates and dumbbells around, dripping in sweat and forming the tell-tale signs of a weight trainer on the calloused palms of my hands (even through gloves). My go-to workouts revolve around the weight room floor.

So, here I am now…three years later. Through functional training and working to get into cardiovascular as well as strength shape, this is how far I’ve come. I’m not including any of the “in between” pics of how big I got with my third pregnancy, or how tiny I shrunk down to during the subsequent illness, but sufficed to say, I am happy that my body is responding to some weight gain. I feel more like “me.”

I believe that everything happens for a reason, and it’s how we respond to tragedy, loss, illness, and even bounty that shape us and teach us. Friends, let me tell you, I’ve learned a lot! And I am thankful for every lesson. Now, I think it’s time to hit the gym!!!

Today, I’m working upper body. Last night’s 10×10 squats were killer fun. Tonight, because we have a holiday looming and workouts will surely be hit-or-miss while travelling, I’m going to do an extended, seriously brutal workout…a series of 10×10’s. BEWARE!

10×10 Incline dumbbell press

10×10 Chin-ups (modify if you need to)

10×10 Incline bicep curls

10×10 Overhead Tricep Extensions

Here’s where I stand today, November 2009:

I know…I know…this is as dark as my skin gets…just call me Casper the friendly Gym Girl!!!

Make it a great day,

Marilyn

A subject that I have given great thought to, and done a lot of reading on lately is overtraining. Overtraining is a syndrome in which a person trains too intensely and/or too often so that the body does not have enough time to recover between workouts. This happens frequently when someone is training for a specific event, game or competition but is not limited to athletes. Conditioning requires a balance in preparatory activity and rest because it is necessary for the muscles to repair themselves by given rest. There are many physiological as well as psychological warning signs or symptoms of overtraining syndrome. The following are some of the physiological signs:
- Lack of energy/ feelings of lethargy
- Soreness and muscle/ joint pain
- Increased injuries
- Decreased immunity to sickness
- Decreased appetite
- Insatiable thirst
- Insomnia
- Unwanted weight loss
- Headaches
- Insomnia
- Decrease in training capabilities
- Elevated heart rate
- Hormonal changes (which may also create changes in menstruation)

And the following are some of the psychological signs:
- Irritability
- Depression
- Loss of enthusiasm for sport/ fitness routine
- A compulsive need to exercise

That isn’t to say that just because you worked out 5 times last week and this week you don’t really feel like working out as much and you feel kind of sick and irritable, you have overtraining syndrome. If you find that you’ve been working out 6 or 7 times a week for the last 8 months and suddenly you realize you’re on a plateau and you are just finding you have less of a desire to continue working towards your goal, or towards training for that triathlon, and you are just always tired and sore and irritable because you feel like all you do is work out, then overtraining might be something to look further into.

One way to test the physiological signs of overtraining is by the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:

1. Lay down and rest comfortably for 10 minutes the same time each day (morning is best).

2. At the end of 10 minutes, record your heart rate in beats per minute.

3. Then stand up

4. After 15 seconds, take a second heart rate in beats per minute.

5. After 90 seconds, take a third heart rate in beats per minute.

6. After 120 seconds, take a fourth heart rate in beats per minute.

Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.

If you think you may be a likely candidate, one of the first things that professionals recommend is rest. As hard as it may be, stay out of the gym for 24 – 48 hours. Let your muscles repair themselves. You will feel much better after you have rested and caught up on well deserved sleep. Hopefully your desire to get back into the gym and kick butt will recover during that time off as well. Get a sports massage. Make sure you are getting the proper amount of nutrients for the amount of exercise you do each day. Continue back with your training but periodize your workouts according to what is necessary. Cut back on frequency and intensity if necessary. The further into overtraining you get, the more likely you are to become sick or sustain an injury. And while it’s easy to think that exercise is always good for you, there is such a thing as getting too much of a good thing.

Yesterday I learned that they (whoever “they” are) are serious when they recommend not to lift anything remotely heavy during pregnancy.

I squatted down to Sadie’s level to help her up on the bed for some Sunday morning cuddling. She is pretty old and can’t make it up on her own any more. The next thing I know I collapsed on top of the poor dog  screaming to Jason that I couldn’t move. It was extremely painful and scary. Sadie is such a good girl, she didn’t freak out even though I was sprawled on top of her yelling. She just laid there and waited for Jason to help her get out from underneath me.

First we determined that my belly was fine and we probably didn’t need to rush to the hospital. Then I stayed on the floor in a weird hands and knees position (since I was in too much pain to move) while Jason called his sister Lindsey who is an athletic trainer. We got some ideas for helping the muscle feel better and I basically spent the rest of the day on the couch. It sucked!

The only benefit was that my back hurt so much I couldn’t sleep so I got to feel Baby move around all night. I felt a lot more than just the usual kicks and pokes. I felt Baby slide a leg or arm or something across my belly quite a few times.  It was really cool/creepy, haha!

Cannas and dahlias are lifted after the foliage has been blackened by frost: Cut back the stems before lifting.

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Box squats:
Bar (45 lbs./20 kg) 3 x 10
140 lbs. (64 kg) 8 x 2

Pullthroughs (cable station because the other machine’s broken goddamn it):
135 lbs. (61 kg) 1 x 10
145 lbs. (66 kg) 3 x 10

DB sidebends:
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 2 x 10, 1 x 7 because my lower back was too sore to continue.

Leg curls:
80 lbs. (36 kg) 1 x 8
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 1 x 6

Leg extensions:
100 lbs. (45 kg) 1 x 12, pause, 120 lbs. (54 kg) 1 x 10

20 minutes elliptical, steady-state

Comments: Initially planned for hyperextensions after the sidebends, but my back was seriously too sore to continue and if I had, I would be injured (instead of only HURT as it was ). Felt remarkably less nausea and lightheadedness this time. Sunday should be back to normal.

BB bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10

BB bench + chains (adds around 135 – 150 lbs./61 – 68 kg at the top):
Bar (45 lbs./20 kg) 1 x 6
95 lbs. (43 kg) 1 x 4
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1

DB skullcrushers:
35s (16 kg) 1 x 10, 1 x 8, 1 x 10

Lat pulldowns:
160 lbs. (73 kg) 2 x 10

Bent-over rear delt flyes?:
20s (9 kg) 1 x 10

Maybe 2 minutes of very slow cardio

Comments: You may notice that, aside from the bench, I didn’t do much. This is due to feeling nauseous as fuck, short of breath, and about to pass out after doing ANYTHING (blood pressure, heart rate, and blood sugar were normal both before and after lifting though), and I’m going to tentatively attribute that to the lingering remnants of that cold/flu horseshit that I had. I even had to pull off the road once and just sit for a few minutes because I thought I might puke/pass out while driving home. What the fuck.

Stiff-legged deadlifts:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 3
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1

Pullthroughs (cable station):
100 lbs. (45 kg) 3 x 10

Standing cable crunches (cable station)
100 lbs. (45 kg) 3 x 10

Reverse sidebends (cable station, from top pulley):
100 lbs. (45 kg) 3 x 10

Hyperextensions:
3 x 10

Leg extensions:
90 lbs. (41 kg) 1 x 10
100 lbs. (45 kg) 2 x 10

I honestly don’t remember the cardio, but it was probably 20 minutes steady-state on the elliptical.

Comments: Totally could’ve hit 315 lbs. (143 kg) on the stiff-legs, but form was beginning to suffer.

Jogging and lifting, my MamaRuth, getting a job at J.Crew, finishing my Alogorithm’s class, moving onto to things that will last!! (Sing the melody of “My Favorite Things” when you read this line)

GYM – It has been a wonderful month of consistent Gym time! I am so excited with my results! Although weight has not decreased, I know my muscle has increased and my fat is being burned! I now lift 20lbs upper body and lower body 70lbs! For the next month I am not going to increase my weight, instead I am going to increase my reps. Right now I do 3 sets of 10. My jogging is the same, 2 to 3 miles. However, I may increase my incline. My incline has gone from 0 to 2.

MAMARUTH – I think about her often, there is not a day that goes by that I don’t. Anything and everything it seems reminds me of her. At times I cry a river and other times I smile knowing she’s in Heaven. I can only imagine the pain my mother and her brothers and sisters are going through. I fear now for the health of my parents, aunts, and uncles. I can’t help but think “Who’s next?”. I simply loathe Cancer. I signed up to be an advocate for Cancer. I am to recieve constant emails on events and things. So I’ll keep you all updated when I get more info! I have deeper future plans in this area but I do not feel the need to go into detail just yet. I was going to go visit her gravesite this week, she got her headstone. I just couldn’t muster up the courage too. I’m not sure if it’s that I don’t want to face reality once more, or that it’s all too real in general. I miss that classy lady, she taught me well!

J.Crew – On a different tone, I got a seasonal position with J.Crew! Today was my first day, just orientation and such. My manager said we could shop today if we wanted and I was sooo tempted, but I didn’t I’ll probably stop by tomorrow instead! Hahah! It was fun and I met some cool people! I can’t wait to work! J.Crew is one of my favorite stores, so it makes it all the better. Working here also brings up some more future plans! We’ll see how everything runs though! Hubby’s job is still good (Aviation Analyst) Thank God!, good ol’ San Diego! Things just keep getting better!

ALGORITHMS & LOGIC CLASS – Wow, what can I say? I thank God that he has given me such a good outlook on this class. I have been reading and understanding. Although at times it gets a bit confusing, it doesn’t overwhelm me. Next week is my final for this class! I’m grateful that it is here and I am also grateful that as of now I am still holding an A! God is good all the time!

Well my friends, it seems my close is here! I will attempt to write once before Thanksgiving! However, if I don’t make it…..HAPPY THANKSGIVING EVERYONE!!

XoXo, J

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El Dr. Leônidas Varella es el introductor de la Bioplastia en España, una innovadora técnica de la llamada cirugía mínimamente invasiva. Sus conocimientos en la materia le han llevado a fundar la Sociedad Española de Bioplastia, de la que es presidente. Varella vive a caballo entre Barcelona, donde forma parte del equipo de Revitalmedic, y Sao Paulo, ciudad en la que también tiene un consultorio.

 ¿En qué consiste la Bioplastia?

La bioplastia es una técnica de reposición de volúmenes. Es un concepto revolucionario, porque hasta ahora los recursos que teníamos era cortar y estirar, en el caso del lifting, o los rellenos, que a diferencia de esta nueva técnica que trabaja en planos profundos, son subdérmicos.

¿Por qué los tejidos se descuelgan?

El factor más importante es la gravedad, que bombea los tejidos hacia la tierra, pero existen otros motivos, como la pérdida de colágeno y elastina, además de todo un conjunto de factores que marcan el envejecimiento fisiológico. Cuando envejecemos perdemos volumen, la reabsorción ósea empieza a los veinte años y los tejidos poco a poco pierden elasticidad.

En vez de estirar la piel, ¿la rellenamos?

Es la gran genialidad de esta técnica -que poco a poco se va imponiendo – descubierta por el doctor brasileño Nacul. La idea de la reposición de volúmenes es que en vez de recortar, rellenas. Es una manera de tensar sin recortar, con la ventaja de no tener que pasar por quirófano. En el caso de la cara, nos permite redistribuir ángulos, así como añadir o volúmenes y luces. Realzas las zonas que te interesa y el resultado es un nuevo dibujo facial.

Adiós al lifting.

Más que competencia, pienso que son técnicas complementarias, pues en los casos en los que el descolgamiento es importante, papadas generosas que desdibujan completamente el ángulo facial, el lifting estará más indicado.

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For some reason my press template is fucked, so I didn’t get to post it on Friday. Got a PR, though.

Bodyweight: 215 lbs

Squat
5/3/1 Calculated 1RM: 360

Warmup
Bike: 3 minutes
145×5
180×5
215×3

Work Sets
270×5
305×3
342.5×4 BELT (28 lb PR)

Accessory
Squats: 180×3x10
Abs: 10×15x3
Bike: 6 minutes

Good PR today! I honestly probably could have, at the least, attempted another, but I wanted to focus on my deadlift, since I’ve felt very “off” with my squat. Inconsistent form being the main culprit. Still, I’m happy with the results.

Deadlift is the monster to beat this week.

Went to the gym (Trees) early this morning for the first time in a long time…

• 10min stationary bike (spin bike’s broken) – ~2mi
• 3×10 skull crushers – 20lb
• 3×10 upright rows – 20lb
• 3×10 hack squat – 50lb
• 3×15 exercise ball situps
• 3×10 back extension – 10lb, 40 degrees
• hamstring stretch
• 3×10 single arm row – 10lb
• 3×10 bicep curls – 10lb
• 3×10 dips – 70lb assist
• 3×10 RDLs (both legs) – 15lb
• 10 min treadmill – 5min 6mph/5min 6.5mph (~1mi)
• quick leg stretch

Not back on the wagon yet, but I’d like to be. I’m running the Rothman 8K with my mom this weekend in Philly.

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 8 x 3

Dips:
Bodyweight 1 x 7 1 x 8, 1 x 7, 1 x 8

Pullups:
Bodyweight 1 x 3, 2 x 4, 1 x 5

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 8
30s (14 kg) 1 x 8

V-bar pressdowns:
100 lbs. (45 kg) 4 x 15

Hammer curls:
40s (18 kg) 1 x 10
45s (20 kg) 1 x 8
50s (23 kg) 1 x 6

15 minutes HIIT, 5 minutes steady-state elliptical

Comments: Still feeling pretty bad, but LOADS better than Thursday and last night.

Box squats:
Bar (45 lbs./20 kg) 3 x 10
135 lbs. (61 kg) 8 x 2

Cable station pullthroughs:
100 lbs. (45 kg) 3 x 10

Leg press:
320 lbs. (145 kg) 1 x 10
410 lbs. (186 kg) 1 x 8
500 lbs. (227 kg) 1 x 6

Leg curls:
100 lbs. (45 kg) 3 x 10

DB sidebends:
70 lbs. (32 kg) 3 x 10

10 minutes steady-state elliptical

Comments: Felt like shit (as evident with the 3 sets per exercise as opposed to the normal 4 on dynamic effort day) and POSSIBLY shouldn’t even have lifted.

Lately I’ve been more into working on my abs than anything. I thought I’d share with you guys some of the exercises I do on my own…

these are the ones i do:

BANANA: but i pulse very quickly and never let my feet touch the ground, and try to get my shoulders off as high as i can.

CRUNCHES: on or off the ball, and ill do them very slowly or really fast.

Dumbbell side bends: focusing on the side of your body that pulls you up, the side without the weight.

MODIFIED PLANK: but i have to pretend there’s weight at my lower back, and i have to do this for at least two minutes to even feel it.

REVERSE CRUNCH.

SIDE PLANK: I lift the top leg to where it’s in line with my hips and raise my top arm to the sky, then stare at the hand in the sky to offset my balance to make it harder. I will also go from plank to side plank, back to plank, to the other side.

PENDULUM.

LYING STRAIGHT LEG RAISES. Then when i get my legs in the sky i push my hips up off the ground and twist to one side, then my legs go back down without touching the floor and bring them up and twist to the other side.

DOUBLE CRUNCHES.

LEG RAISES ON CAPTAINS CHAIR. Sometimes i do these and twist to each side too.

KNEE ROLL OUT WITH BALL.

JACKNIFE WITH BALL. These are good if you have a dolly too. do a push up in between just because

ELBOW TO KNEE CRUNCH. Get your shoulder off the floor.

DUMBELL CRUNCHES.

BICYCLE CRUNCHES.

BALANCING SEATED TWIST WITH MEDICINE BALL. I’ll twist to each side then throw the ball in the air, then twist, then throw, etc…

These aren’t on the demos, but….
Similar to the banana, raise your legs and arms to the sky and touch your toes. Twist at the top too to make it tougher. Hold a medcine ball above your head to make it harder.

V-ups.

V-ups, to the diagnol.

SIDE CRUNCHES.

Get in the modified plank position, get into plank position one arm at a time. back down to modified plank. back to plank, modified plank, etc. I do like 10 starting with the right, then 10 starting with the left.

Plank position right knee to right elbow, plank, right knee to left elbow. plank. left knee to left elbow, left knee to right elbow. etc.

Arms above your head, as youre sitting up (like right when your shoulders come off the ground) throw a medicine ball at a wall. come all the way to a sit up, catch the ball, raise your arms back above your head and lie back down.

If you have access to a dolly, put your feet on it and push your legs straight out so you are in plank position, then move your legs to the left and right like they’re windsheild wipers.

Hold your legs straight up in the air, or at an angle to make it harder, and punch upwards with a weight (5 – 8 lbs each hand) but to the diagnol, as if to hit opposite feet.

Lie on your back, hover your feet inches (the lower the harder) above the ground and scissor your legs back and forth, pointing your toes.

So each day I’ll pick as many of these I want or have time for, and do 15 – 20 reps of each.

Kyra Williams
- The Get In Shape Girl

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Was lazy and busy this week, so here’s all the progress in a nutshell:

Bodyweight: 215 lbs

Squat
5/3/1 Calculated 1RM: 360

Warmup
145×5
180×5
215×3

Work Sets
252.5×3
287.5×3
325×5 BELT (20 lb PR)

Accessory
Squats: 180×4x10
Decline Situps: 10×15x3

Bench Press
5/3/1 Calculated 1RM: 272

Warmup
107.5×5
135×5
162.5×3

Work Sets
190×3
217.5×3
245×5 (13 lb PR)

Accessory
Kroc Rows: 70×30/30
Pause Bench: 135×4x10

Deadlift
5/3/1 Calculated 1RM: 381

Warmup
Bike
5 Minutes

Deadlift
152.5×5
190×5
227.5×3

Work Sets
267.5×3
305×3
342.5×7 BELT (42 lb PR)

Accessory
Platform Deadlift: 190×4x5
Decline Situps: 10×15x3

Hit some decent PR’s this week–real happy with the bench and ecstatic with the deadlift. Squat was a little tougher than it should have been, but I drank whiskey all weekend and probably didn’t eat as well as I should have.

Nailed the deadlift, probably had a few more in me. Really looking forward to next week.

I’m CONSIDERING changing up my accessory work for the squat, since I have access to a proper gym now, with all the equipment for the 5/3/1 accessory stuff. We’ll see; I’ll let my squat next week determine it. If it ain’t broke, don’t fix it. Pause bench and platform deads seem to be helping, but maybe I’ll switch up my pressing accessory. We’ll see.

BB bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10

3-board press:
225 lbs. (102 kg) 1 x 3
245 lbs. (111 kg) 1 x 3
275 lbs. (125 kg) 1 x 1

5-board press:
310 lbs. (143 kg) 1x 1

Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 10
45s (20 kg) 1 x 10

BO rows:
135 lbs. (61 kg) 1 x 10
205 lbs. (93 kg) 1 x 9
225 lbs. (102 kg) 1 x 8
235 lbs. (107 kg) 1 x 6

Seated DB cleans:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 10
30s (14 kg) 1 x 8

Triceps pressdowns (v-bar):
100 lbs. (45 kg) 3 x 16

Elliptical, 15 minutes almost-max-HIIT, 5 minutes steady-state

Comments: Lifting tonight might not have been the best idea I’ve ever had, but those aren’t too bad for feeling like shit (and the feeling like shit is why the HIIT wasn’t at max capacity, only got up to about 80 RPM)

The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your “maintenance level”. Knowing your maintenance level will give you a starting reference point from which to begin your diet. According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.

Methods of determining caloric needs

There are many different formulas you can use to determine your caloric maintenance level by taking into account the factors of age, sex, height, weight, lean body mass, and activity level. Any formula that takes into account your lean body mass (LBM) will give you the most accurate determination of your energy expenditure, but even without LBM you can still get a reasonably close estimate.

The “quick” method (based on total bodyweight)

A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.

Fat loss = 12 – 13 calories per lb. of bodyweight
Maintenance (TDEE) = 15 – 16 calories per lb. of bodyweight
Weight gain: = 18 – 19 calories per lb. of bodyweight

This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn’t take into account activity levels or body composition. Extremely active individuals may require far more calories than this formula indicates. In addition, the more lean body mass one has, the higher the TDEE will be. Because body fatness is not accounted for, this formula may greatly overestimate the caloric needs if someone is extremely overfat. For example, a lightly active 50 year old woman who weighs 235 lbs. and has 34% body fat will not lose weight on 3000 calories per day (255 X 13 as per the “quick” formula for fat loss).

Equations based on BMR.

A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE. BMR is the total number of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature and every other metabolic process in your body. In other words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts for about two-thirds of total daily energy expenditure. BMR may vary dramatically from person to person depending on genetic factors. If you know someone who claims they can eat anything they want and never gain an ounce of fat, they have inherited a naturally high BMR. BMR is at it’s lowest when you are sleeping undisturbed and you are not digesting anything. It is very important to note that the higher your lean body mass is, the higher your BMR will be. This is very significant if you want to lose body fat because it means that the more muscle you have, the more calories you will burn. Muscle is metabolically active tissue, and it requires a great deal of energy just to sustain it. It is obvious then that one way to increase your BMR is to engage in weight training in order to increase and/or maintain lean body mass. In this manner it could be said that weight training helps you lose body fat, albeit indirectly.

The Harris-Benedict formula (BMR based on total body weight)

The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example:
You are female
You are 30 yrs old
You are 5′ 6 ” tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

Katch-McArdle formula (BMR based on lean body weight)

If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men’s formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2075 calories vs. 2033 calories) because the person we used as an example is average in body size and body composition. The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).

Adjust your caloric intake according to your goal

Once you know your TDEE (maintenance level), the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required.

Negative calorie balance is essential to lose body fat.

Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even “healthy food,” will get stored as fat. You cannot override the laws of thermodynamics and energy balance. You must be in a calorie deficit to burn fat. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. If you create a 7000 calories deficit in a week you will lose two pounds. The calorie deficit can be created through diet, exercise or preferably, with a combination of both. Because we already factored in the exercise deficit by using an activity multiplier, the deficit we are concerned with here is the dietary deficit.

Calorie deficit thresholds: How low is too low?

It is well known that cutting calories too much slows down the metabolic rate, decreases thyroid output and causes loss of lean mass, so the question is how much of a deficit do you need? There definitely seems to be a specific cutoff or threshold where further reductions in calories will have detrimental effects. The most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For some, especially lighter people, 1000 calories may be too much of a deficit. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are extremely low. A more individualized way to determine the safe calorie deficit would be to account for one’s bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start. A larger deficit may be necessary in some cases, but the best approach would be to keep the calorie deficit through diet small while increasing activity level.

Example 1:
Your weight is 120 lbs.
Your TDEE is 2033 calories
Your calorie deficit to lose weight is 500 calories
Your optimal caloric intake for weight loss is 2033 – 500 = 1533 calories

Example 2: Your calorie deficit to lose weight is 20% of TDEE (.20% X 2033 = 406 calories)
Your optimal caloric intake for weight loss = 1627 calories

Positive calorie balance is essential to gain lean bodyweight

If you want to gain lean bodyweight and become more muscular, you must consume more calories than you burn up in a day. Provided that you are participating in a weight-training program of a sufficient intensity, frequency and volume, the caloric surplus will be used to create new muscle tissue. Once you’ve determined your TDEE, the next step is to increase your calories high enough above your TDEE that you can gain weight. It is a basic law of energy balance that you must be on a positive calorie balance diet to gain muscular bodyweight. A general guideline for a starting point for gaining weight is to add approximately 300-500 calories per day onto your TDEE. An alternate method is to add an additional 15 – 20% onto your TDEE.

Example:
Your weight is 120 lbs.
Your TDEE is 2033 calories
Your additional calorie requirement for weight gain is + 15 – 20% = 305 – 406 calories
Your optimal caloric intake for weight gain is 2033 + 305 – 406 = 2338 – 2439 calories

Adjust your caloric intake gradually

It is not advisable to make any drastic changes to your diet all at once. After calculating your own total daily energy expenditure and adjusting it according to your goal, if the amount is substantially higher or lower than your current intake, then you may need to adjust your calories gradually. For example, if your determine that your optimal caloric intake is 1900 calories per day, but you have only been eating 900 calories per day, your metabolism may be sluggish. An immediate jump to 1900 calories per day might actually cause a fat gain because your body has adapted to a lower caloric intake and the sudden jump up would create a surplus. The best approach would be to gradually increase your calories from 900 to 1900 over a period of a few weeks to allow your metabolism to speed up and acclimatize.

Measure your results and adjust calories accordingly

These calculations for finding your correct caloric intake are quite simplistic and are just estimates to give you a starting point. You will have to monitor your progress closely to make sure that this is the proper level for you. You will know if you’re at the correct level of calories by keeping track of your caloric intake, your bodyweight, and your body fat percentage. You need to observe your bodyweight and body fat percentage to see how you respond. If you don’t see the results you expect, then you can adjust your caloric intake and exercise levels accordingly. The bottom line is that it’s not effective to reduce calories to very low levels in order to lose fat. In fact, the more calories you consume the better, as long as a deficit is created through diet and exercise. The best approach is to reduce calories only slightly and raise your daily calorie expenditure by increasing your frequency, duration and or intensity of exercise.

Kyra Williams
The Get In Shape Girl

El Botox se ha consolidado como el tratamiento estético antiarrugas más empleado en todo el mundo. En nuestro país su uso estético se autorizó hace sólo cinco años. En el caso de algunas famosas han convertido su uso en un abuso evidente.

Hasta 1989 se empleaba para corregir estrabismo o la sudoración excesiva, pero se comprobó que quitaba las arrugas. En todo el mundo unos 15 millones de personas lo han usado alguna vez. En nuestro país sólo en 2008 se realizaron ochenta mil tratamientos, el 5% de ellos en hombres.

Hoy el uso de la toxina botulínica junto al ácido hialurónico para rellenar los surcos de las arrugas más profundas es el cóctel más empleado. Ni el láser ni el lifting han tenido tanta aceptación.

Marcia Cross, Goldie Hawn, Cher, Meg Ryan o Linda Evangelista han disfrutado de sus efectos y de lo adictivos que pueden ser sus resultados que sólo duran 6 meses.

Más información: Antena3noticias.com

Don’t you wish that there were just one skin care product that would fulfill all of your skin care needs?  I sure do…  I wish that I could just buy one great, natural, skin care product that would address hydration, and collagen, and wrinkle reduction, and pore size, and combination skin.  Alas, there is no such product.  I would not care, if I had all of the money in the world, but that I do not have, either.

Besides, I have nothing to review if I try nothing new, right?  I am all out of my beloved Garden of Wisdom Summer serum, with the coffeeberry, and since summer is over, so is my shine–for now.  I am also out of a hyaluronic acid serum, and DMAE serum, but I want to try something new, something with more zing for my aging skin–and of course, it will be something more expensive.  I read some of the skin care routines that GoW fans use, and I have a pretty bare bones program going here, but then I make a lot of face food stuff that works wonders, too, and does the job of some of these products.

So, right now, I am looking at the following products from Garden of Wisdom.  I know hat I am going to buy the Crisp Apple Hydrating Mist.  What I do not know is what comes next, and I am asking for you help.  Here are the products that I am considering:

The Garden of Wisdom Skin Communicator Serum–this is a peptide serum with Syntakes peptides, as well as rice protein, white lily, and hyaluronic acid.  It costs $27 for an ounce, while skin care companies such as Peter Thomas Roth, and many others charge $110 and on up for products containing the syntakes peptides.  Those who have reviews this serum say that it works wonders, plumping the skin and making it look better, and more radiant, too.

My other possibility is the GoW Renew cream with Renovage–another thing fancy skin care companies use.  This cream has lingonberry fruit extract, and seed oil, or reduce photo-aging, lift and firm the skin, and to lighten age spots.  The Renovage is said to help with cell structural recovery.  Again, rave reviews, and Renovage is suppose to ward off signs of aging, as well as healing skin.  Hmmm….this stuff is $32 for an ounce.

And then there is the GoW Matrix Majik Anti-Aging serum with M, DMAE, and R-ALA–lifting, and so forth.  This is $24.60 for an ounce.  See why I wish everything could be packing into one bottle, or jar?

Finally, there is the Vita Resuface Retinol Cream, which cost $48 for the 1% strength, and we all know that retinol is the *must have* anti-aging product.  This cream has a sample size, but I suspect you do not see results after sampling.  I will probably get the sample size anyway.

I want to try them all!  Alright, I have a sample size of all four product in my cart right now.  I removed the hydrating mist–it can wait.   What do you all think?  Should I try them all, or go full size one at a time?  Please!  Help me out there!  This is tough, and I want to know what you would like to see reviewed, too!  Comments please!  Thanks gang!

Matt & I spent this last weekend working with a great group of coaches at CrossFit Eastside. Mark Rippetoe has over 30 years of lifting experience and his staff is very knowledgeable about lifting. They can be reached at Starting Strength, and Justin Lascek can be found at 70’s Big.com. We learned alot of coaching techniques for these lifts. With these skills I hope everyone in the gym reaches new PRs quickly. On another note, I will be gone on vacation from 11-17 to 11/24. I am trying to get the am classes covered during this time. I will let you know the outcome. If I can’t find someone to cover them, they will be cancelled until I return.

WOD: DL 5-5-5 work up to a weight, keep this weight for all 3 sets of 5