Day 77 - Motivation Saturday

Today's video is great because of its parallels to life. There will be plenty of people who say you can't do something. There will be plenty of people who say that you aren't good enough. You may even start to believe what they say about you and begin to look down and out. That is until you give just one more strong effort...

Quote of the day:
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
-Vince Lombardi

Day 76 - 10 Tips for Fat Loss

Here is a list of 10 effective tips to reducing body fat. Remember that the most effective method in losing weight/body fat is through diet, supplemented with a well-structured exercise program. Body fat cannot be spot-reduced - doing crunches will NOT shrink your belly.

1. Decrease/Eliminate Simple Carbs - There is a time and a place for simple sugars, such as immediately before a bout of extreme exercise. Other than that, there really is no use for simple sugars besides inflating your adipose tissue (fat cells). If you wish to lose the body fat, eliminate these the best you can!

2. Eat More Veggies - Related to #1, if you are filling up on veggies, you shouldn't be as hungry for simple carbs. Vegetables are high in fiber, complex carbs, vitamins, and minerals. They are great to keep you full and sustain your energy levels with very low calories. They are also a great way to stay hydrated as most vegetables are 95+% water!

3. Eat More Fruits - Also related to the 2 points above, although fruits have lots of sugar in them, they also have fiber and a slew of vitamins and nutrients. Fruits are what you should be using to help you power through workouts!

4. Lift Heavy Things - Resistance training helps burn more calories than steady-state cardio. Not only that, but a properly-designed resistance training program can increase your resting metabolic rate for 24-48 hours after the workout is over.

5. Interval Training - If you are training for an endurance event then long, slow distance (LSD) training is great. However, if you are just looking to stay fit and maintain a healthy weight, then interval training has been shown to be most effective!

6. Full-Body Workouts - If you wish to train for a bicep competition, then go right ahead and do bicep curls. However, if you are looking at total-body fitness, you are better off with multi-muscle, multi-joint exercises such as pushups, squats, pullups, etc. The more muscle you can recruit into each exercise, the more effective and efficient your workout is going to be!

7. Keep a Food Journal - I do not track calories all the time, but I highly recommend everyone at least try it every once in a while. Tracking your calories allows you to mentally focus on what is going into your mouth and then you can better understand your caloric intake, not to mention your macronutrient breakdown. There are a ton of free resources at your disposal on the internet and smart phones that can help you with this!

8. Don't Drink Your Calories - This is such a huge culprit for many people! Our bodies have evolved to feel 'full' when we eat things, not when we drink them. This can be a major problem for most folks as they can down a couple hundred calories in a sugary beverage yet still want to eat a full meal. Artificial sweeteners have their own list of problems too so I recommend just sticking with water, tea, coffee (limit your milk/sugar).

9. Skip Dessert - Sure it can be fun, but it is also completely unnecessary!

10. Little Things Add Up - Watching less tv. Taking your dog for a walk. Parking at the back of the parking lot and walking to the store. Taking the stairs instead of the elevator. Standing at your desk rather than sitting. All of these little changes add up over time. Try to mentally set yourself to think of small ways to be more active and burn more calories on a daily basis!

Quote of the day:

"You must have long term Goals to keep you from being frustrated by short term failures."

~Charles C. Noble

Day 75 - More on Barefoot Running

A noteworthy article in Science Daily today regarding barefoot running discusses the benefits gained from barefoot running. What the article has to say:

In new research, Dr Michael Wilkinson found that when runners who always wear shoes run barefoot they immediately alter their gait to that characteristic of habitual barefoot runners, and also use less oxygen during barefoot running compared to running with shoes at the same speed. This indicates greater running economy which is an important determinant of distance running performance, especially in elite runners.

For those of you who have been following my blog, you should know that I have been transitioning to 'barefoot running' this year to help prep me for Warrior Dash and Tough Mudder. I have read and heard about barefoot running for some time now, but finally decided to give it a shot after competing in Warrior Dash last year.

One of the first obstacles I encountered at Warrior Dash last year was a giant mud pit. Needless to say that making my way through said mud pit, both of my feet (with running shoes on) became encased in mud making the rest of the race course that much more difficult!

Anyways, I always felt that no shoes at all would probably be best to compete in some of these 'mud runs' but because of certain dangers on the course, have decided to pick up a pair of Vibram Five Fingers to practice with, and compete in.

I can honestly say that I have already noticed a major difference in my running. I will be looking to do a full review and analysis of not only the Vibrams, but also barefoot running later this year after I have completed my events, but I would like to give some early assessments as well.

From the first time I went running 'barefoot', I immediately noticed a difference in my running stride. Not only that, but I felt 'springier' and felt as if my running was much more effortless.

My running times have not necessarily improved, but they haven't gotten worse either. In fact, I believe that during my current adjustment period from shod running to barefoot running, I was expecting a greater drop in performance, which simply hasn't been the case.

As I adapt to barefoot running some more, I expect my performance to improve and my times to fall. Stay tuned as I progress!

Quote of the day:
"Do a little more each day than you think you possibly can."
-Lowell Thomas

Day 74 - Michael Phelps' Super Jammies

Well, actually, I guess they are technically Under Armour's, but Phelps claims to wear the suit after workouts, swim meets, and when he sleeps. Either way, this is a pretty cool looking suit in my opinion, and almost want to pick one up, if not for the expensive price tag, just to feel like a superhero.

I have written about the use of compression garments in the past, and their role in performance recovery, although the study I wrote about discussed how compression garments aid in recovery during exercise by improving venous return and oxygen exchange at a cellular level.

Under Armour, on the other hand, claims that their suit helps recovery by reducing water retention in the muscles.

Imagine experiencing 50% less soreness, 50% less fatigue, and 30% more power after a workout or game. That’s exactly what Recharge® was built to give you. When you train or compete, your muscle fibers get damaged and take on water—making you sore. The UA Recharge® Energy Suit with its super-tight compression fit pushes that water out so your muscles recover faster. From world-class triathletes to MMA champions to pro football and soccer players, all kinds of athletes are recovering better and faster with Recharge®.

As I said, I have read and written about the benefits of compression garments in the past, and even use compression shorts during my workouts on a consistent basis, but these pieces of clothing should be taken with a grain of salt.

Sure, there may be benefits to using compression garments, including quicker recovery and performance enhancements. I am not disputing the fact that there are pros to wearing pieces of equipment such as this, I just think that the costs of such a suit may not yield as many benefits as may be desired, especially for someone who considers themselves a "weekend warrior".

For somebody like a weekend warrior, a well-structured exercise program, coupled with a well-balanced diet will do wonders to increasing performance. In fact, those two factors alone will more than likely place you head and shoulders above your competition.

On the other hand, someone like Michael Phelps may wish to experiment with such equipment, as even having miniscule improvements to his performance times can make the difference between a gold and missing the podium altogether.

Regardless, I always find it interesting and exciting to see just how far scientific advancements combined with human performance can take our levels of athleticism. I am looking forward to the Olympics!

Quote of the day:

"How long should you try? Until."

-Jim Rohn

Day 73 - Sign of Overtraining

How do you know if you are overtraining? There are a number of symptoms or signs that you may in fact be overtraining. These symptoms can include trouble sleeping, irritability, moodiness, lack of interest in training, etc. I feel like most overtraining symptoms can be pretty vague, however. There are a number of other lifestyle factors that can lead to lack of sleep or decreased interest in training for example. 

I would hate for someone who exercises once a week to say, "I am really dreading my workout today! Oh, that must be a sign that I am overtraining, I better take the day off."

On the other hand, one of the simplest ways to monitor your training status just so happens to be one of the most accurate indicators as well!

Everyone should have a pretty good understanding of what their resting heart rate is. You can find yours out by taking your pulse first thing in the morning before getting out of bed. By leading a healthy lifestyle with regular exercise and a healthy diet, your resting heart rate should come down. 

The reason why a lower resting heart rate is so beneficial is that it means your heart has become much more efficient at meeting the aerobic energy demands of your body in fewer beats. Fewer beats can potentially translate to a longer life with decreased risk of cardiovascular problems.

By checking your resting heart rate on a regular basis, you can not only gauge how well your fitness progress is coming along (by lowering), but you can also check to see if you are either overtraining or have a cold coming on. If your pulse is 10 beats per minute higher than what you are usually at, this can be a sign that you are overtraining and could benefit from taking some time off.

Keep in mind that not only is exercise and training important, but the time you take to recover is tremendously important as well. When you exercise, you are damaging your bodily tissues in order for them to recover and repair and come back stronger than before. This causes inflammation in the body. If, however, you are exercising or training too hard, you can actually cause a state of chronic inflammation in the body which can lead to complications.

Remember, exercise is good, too much can be problematic!

Quote of the day:

"Success does not come to those who wait, and it does not wait for anyone to come to it."

~ Author Unknown

Day 72 - Resistance Training for Runners

Research has shown that even endurance distance runners can improve their race times with a well-designed resistance training program in as little as 8 weeks.

Traditional wisdom would lead you to believe that distance or endurance runners need to be thin or streamlined, and therefore should avoid resistance training. This is simply not true!

First of all, we know that resistance training does not necessarily lead to an increase in body mass.

Secondly, a well-designed resistance training program (including plyometrics) can improve the strength and natural elasticity of the muscles and ligaments, improving what is known as "running economy".

Ideally, distance runners would benefit from 2 different training styles or repetition ranges. Resistance that targets a 6-12 rep range has been shown to be most beneficial in stimulating muscle hypertrophy (muscle cell growth) so you may want to bypass that rep range if you wish to keep your body slim.

Having said that, endurance runners, or any endurance athlete for that matter, would greatly benefit from a 12+ rep range. When training with higher repetition ranges, you are not only training your slow-twitch or "aerobic" muscle fibers, but you can actually cause your fast-twitch or "anaerobic" muscle fibers to transition to be more aerobic.

This can be beneficial to endurance athletes because your muscles become more suited to use oxygen as a preferential energy source. In other words, your muscles will increase their overall endurance!

Secondly, and the rep range that many endurance runners (or endurance athletes) may skip over, is the 5 and under rep range. For most endurance athletes, upper body training is not nearly as important as training for the legs, so when I speak of 5 and under rep training, I am mostly referring to heavy squats, lunges, deadlifts, etc.

Strength or power training (5 and under repetitions), combined with plyometric exercise can improve the strength, power, and overall natural elasticity of the muscles and ligaments in the lower body. When the muscles and ligaments retain more of their natural elasticity, your body will expend less energy traveling over comparable distances.

Also known as "running economy", by quickly collecting and releasing stored kinetic energy, your muscles expend less energy because they allow the elasticity to do most of the work for them.

Although a bit of a bad analogy, think of things this way: If you were to jump up and down in place, your legs would tire out fairly quickly. However, if you were to be jumping on a trampoline, you would not only be able to jump higher, but you would be able to jump up and down for a longer duration. This is because you are allowing the springs of the trampoline to do much of the work for you!

Distance runners, or endurance athletes in general can benefit just as much from resistance training as anyone else, just begin your strength and conditioning program as anyone else would - by focusing on your goals in mind!

Quote of the day:

"It is better to travel well than to arrive."
~ Buddha

Day 71 - Compete with Yourself

One of the brilliant tools we have as children is being able to participate in sports and activities where we are able to compete against others. There are plenty of opportunities that arise where we compete against classmates in school, or others in organized sports. This creates a drive and determination in us all.

Competing allows us to develop life-long skills that we learn through victory or defeat. I know that for myself, I am a very competitive person - ask any of my family members. I hate to lose. That allows any competition to result in 2 different outcomes.

Outcome number one is that you win, or are victorious. That is one of the best feelings in the world. The fact that you have applied your skills, mental awareness, talent, and work ethic in a setting that allowed you to come out on top is an exhilarating feeling.

On the other hand, losing is also a possible outcome, and one that many coaches and mentors prefer. Why would they prefer losing? Sure, it can teach you how to be a 'good loser', or someone who accepts defeat, but on the other hand, losing creates very strong emotions deep down inside of you. I know for myself, whether it I am playing in a championship game or a simple recreational game, I taking defeat very seriously. I want to know the who, what, where, when, and how of my loss.

That is the reason why defeat can be more beneficial to someone. Oftentimes winners sit back and revel in their victory but don't necessarily learn anything. It is during our time(s) of defeat that we truly learn who we are, what we are made of and how we can come back stronger than before.

As we get older, we may not have as many opportunities to compete against others, most folks stop playing competitive sports or games and some people just stop exercising altogether. I say, turn your focus towards yourself. Always try and make yourself better. If it took you 30 minutes to complete a total-body resistance training circuit routine on one day, next time you come back, try and beat your time. You will find that you not only want to compete, but the reward you feel by accomplishing these little goals can be remarkable!

If there are days when you don't improve, evaluate your situation and try and figure out the why. Why did my 5km time increase? Maybe I wasn't feeling well. Maybe it was because of that junk I ate before bed last night. Maybe it was because I am training too hard. Maybe it is because I am not training enough. Either way, there is always something to be learned, especially when we compete!

Quote of the day:

"The first requisite of success is the ability to apply your physical and mental energies to one problem without growing weary."

~ Thomas Edison