ExRx.net

Hey friends,

So I've decided to do this, after having my own personal logbook, I now want to share my experiences with you all on exrxnet.

In particular, I owe my original successes in losing weight and gaining muscle to the information provided by exrx.net.

3 years ago, after being fat, overweight and having low self-esteem, I turned to this website, adn the information and guidance propelled me to become lean, muscular and confident.

After much time, and achieving my goals, not only in the health arena but in all areas of my life, I began to stagnate with the direction of my health goals. I literally plateaued and lost motivation.

Now I want to rekindle that fire, and I envision that this journal will help me and others along the way.

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Using the Goal-Setting Information on this website (http://www.exrx.net/Psychology/Goals.html)


OVERALL VISION - Image, Strength, Energy, Inner Peace

I am handsome, muscular, sculpted, bursting with energy and full of life!

I am a black belt aikidoka and judoka because my body is the temple of my inner peace.

I am an adventurer with portable gear and flexible strategies to accelerate my energy as I travel the world and meet people from diverse cultures.


OBJECTIVE 09

I am handsome because my body image is lean and muscular by the end of 2009.

OUTCOME GOAL 09

I halve my body fat % to 12%, and increase my muscle mass.

BEHAVIOURAL GOAL 09

-implement specific dietary guidelines
-resistance training (no-weights): Mon, Wed, Fri
-15min daily HIIT 7am (running - walk&jog then jog&sprint, jumprope)
-wake up at 6.30 every morning
-monitor body fat every week, using calipers (Sunday)
-monitor muscle mass weekly, using measuring tape (once being bodybuilding program)
-take photo of self every first Sunday of month


This Months Goal: April, 2009

Everyday I do 15 minutes HIIT walking-jogging at 7am.



ACTION PLAN (Completed Goals will be in BOLD)

1. CARDIO: Habit of daily HIIT - walk/jog
2. Monitor Body Fat Every Week.
3. Take Photo of Self every first Sunday of Month.
4. MUSCLE: Habit of Resistance Training (No-Weights)
5. FOOD: Implement Specific Dietary Guidelines
6. FOOD: Learn to Cook/Prepare/Eat healthy, pesco-vegetarian meals
7. CARDIO: HIIT - jog/run
8. MUSCLE: Portable weights/equipment exercises
9. FOOD: Add Spirulina, Wheatgrass, Goji Berries
10. Read inspirational & philosophical Aikido & Judo books
11. Aikido (requires nearby dojo)
12. Judo (requires nearby dojo)

*Cardio

Walk with Dog - 30min

INFORMATION: HIIT

"High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.


An example of a HIIT session may be as follows: Use this scale of 1-10 (1 being a casual walk and 10 being sprinting as hard you can) to help clarify the intensity level of the run. For this exercise, it is most efficient if it is done on a track or at least outdoors instead of on a treadmill. Begin with a five minute warm up jog at about a 4-5 followed by a couple of minutes of stretching. Then start with a jog at about a 5-6 intensity level for 60 seconds and then sprint at an 8-9 intensity level for 30 seconds. Repeat this cycle 6-8 times depending on how fit you are (Beginners should limit themselves to 6 cycles and more advanced HIIT users should strive for 8 cycles). Your HIIT session will look something like this: Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds), Jog (level: 5-6, 60 seconds) then Sprint (level: 8-9, 30 seconds). After you complete your cycle, you should also have a cool down run to help your heart rate return to normal.
A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes. HIIT is an excellent way to maximize your workout if you are limited on time as well. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons."

INFORMATION: GOAL-SETTING
(http://www.exrx.net/Psychology/Goals.html)

Define Goals

Attaining specific standard of proficiency on a task, usually with a specified time limit
(Locke 1981)

EXAMPLE A

Objective - Improve body image in 12 months

Outcome Goal - Decrease body fat to 18% and increase muscle mass by 3 kg

Behavioural Goal:
weight train: Mon, Wed, Fri (7 PM)
walk 20-45 minutes Tues, Thurs, Sat (6:30 AM)
implement specific dietary guidelines
monitor body composition monthly

EXAMPLE B

Objective - Win powerlifting event

Outcome Goal - Increase totals by 10%

Behavioural Goal:
follow new daily undulating periodized program
monitor signs of overtraining
meet with coach once per week
taper volume 1 week before event


Goal Setting Efficacy

A meta-analysis on 36 studies demonstrate goal setting in sports and exercise can improve performance (Kyllo & Landers 1995)
Females who set goals or who were assigned goals by their instructor made greater strength gains than compared to a control group (Boyce 1994).
Setting all 3 types of goals improves performance (Filby 1999)
Behavioral goals improve performance quicker than outcome goals (Kingston & Hardy 1997)
Over-emphasis of outcome goals may create anxiety and reduce performance (Filby 1999)
outcome goals are less controllable than behavioral goals


Important Components to Goal Setting

Make goals specific and measurable
Setting short and long term goals
Daily training goals were one variable that distinguished successful Olympians from less successful ones (Orlick & Partington 1988)
Allowing individual to setting their own goals
Make goals public
(Kyllo & Landers 1995)


Other Considerations

Make goals challenging but realistic
Moderately difficult goals can improve performance greater than goals that are too easy or difficult (Kyllo & Landers 1995).
Set positive goals
Negative goals may trigger negative self-talk which may decrease performance (Van Raalte 1994)
Set a date goal will be achieved
decreases procrastination
make realistic but achievable
Commit to goals
Vital factor for achieving goals (Theodorakis 1996)
Coach or trainer can facilitate commitment
Make goals attractive (Hollenbeck & Klein 1987)
Develop self-confidence (Hollenbeck & Klein 1987)
Encourage self-responsibility
Record goals and keep them where they will be seen regularly


Stages

Identify objective
Identify best outcome goals necessary to reach objective
Identify behavior goals necessary to reach outcome goals
"people don't plan to fail, they fail to plan"
Commit and implement plan
Regularly assess progress
Fitness tests, training journal, food diary, etc.
Modify goals if necessary
Lower goals that are found to be unrealistic
Recognize goals or objective change throughout time
Recommit to goals if necessary

INFORMATION: HIIT

http://www.exrx.net/FatLoss/HIITvsET.html
http://www.exrx.net/ExInfo/HIIT.html

Walked dog with family - 30min

HIIT: 15min, Cycles of 30s walk, 30s jog

OBSERVATIONS: I felt my heart beating very fast during the workout, and I didn't feel totally in control of the run. However, I did finish the whole HIIT 15 minutes, which I'm proud of. I really need to keep doing this HIIT ongoingly to increase my fitness so that doing this will be a piece of cake (I want that kind of feeling - that it's easy peezy)

PERSONAL ASSESSMENT:

Sex = M
Age = 22
Height = 168cm
Weight = 73.8kg
Body Fat % = 23.3% (Body Fat Scales)
Body Mass Index (BMI) = 73.8 / (1.68)2 = 73.8 / 2.8224 = 26.147959
Body Fat Calipers = 35mm = 25.8%

Body Fat % Average = Body Fat % + Body Fat Calipers % = 24.55%

COMMENT:
Apparently, from the Body Fat % and BMI, I am overweight! This doesn't sound too comforting. At least the truth is out!

However, I should be aware that "BMI does not differentiate between body fat and muscle mass."

I am actually quite muscular - not as muscular as I used to be, and not as muscular as I envision to me. Therefore, I can't rely too much on the BMI now and in the future.

For the Body Fat Scales, I should note that "Use them to measure your progress only. Don't compare your body fat percentage to tables or to your friends score. It is probably inaccurate no matter what the manufacturers say."

I have body fat calipers at home, and in using them as well they have some considerations:

"For body fat calipers, Different equations make a big difference. Agreed? One of those equations is the most suitable for John because he is an athlete. Using an equation designed for the general population won't give John the most accurate results.

What is the best way to make certain you don't use the wrong equation?

Don't use any equation at all! Don't try and convert skinfolds into a body fat percentage. Instead just note down the skinfold measurements and monitor their change over time.

If you really must have a number for body fat percentage then just use it as a benchmark for progress. Don't start comparing it with your friend who was tested by a different person."


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Metric BMI Formula: Formula: weight (kg) / [height (m)]2

Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 / (1.65)2 = 24.98

What Does Your BMI Result Mean

You can interpret your BMI result using this simple chart. For adults, BMI results are interpreted as follows:
BMI below 18.5 = Underweight
BMI 18.5 – 24.9 = Normal weight
BMI25.0 – 29.9 = Overweight
BMI30.0 and Above = Obese






Recommended Body Fat Levels for men and women:
(http://www.weightlossforall.com/fat-per ... -ideal.htm)

Males age range Too Little Healthy range Overweight Obese
20-30yrs Below 8% 8 - 19% 19 - 25% over 25%
31-40yrs Below 8% 8 - 19% 19 - 25% over 25%
41-50yrs Below 11% 11 - 22% 22 - 27% over 27%
51-60yrs Below 11% 11 - 22% 22 - 27% over 27%
61-70yrs Below 13% 13 - 25% 35 - 30% over 30%
71-80yrs Below 13% 13 - 25% 35 - 30% over 30%

OBSERVATIONS:

After performing those body fat tests, I don't feel very happy about the result. I kept saying to myself that "I'm not fat at all. I'm okay." But the truth, through these more objective measurements really hurts.

But I do know that it's a positive hurt because I won't change unless I know the facts and feel the feelings to get inspired.

I'm inspired from the quote:

"What gets measured, gets managed"
"What gets measures, gets done"

Based on these results, I know that I can now become clearer on what my goals are to be.

30/3/09

Walked Dog: 30 min
HIIT: 15min, Cycles of 30s walk, 30s jog
Cooldown: 5min

31/3/09

Walked Dog: 30 min
HIIT skip: 10min, Cycles of 30s slow skip, 30s fast skip
Cooldown: 5min walk around the house

OBSERVATIONS:

RAINY MORNING, FLEXIBILITY AND JUMP ROPE FOR HEART

I woke up this morning feeling a little sore from the HIIT jog yesterday. I like this feeling because it makes me feel alive and comforts me in knowing that I am growing and excelling.

Owing to my new goal of waking up at 6.30 and exercising from 7am, I did so. Walking the dog was fine - she was enthused to start early. However, when I cam to the HIIT, it began to sprinkle outside and I felt it wouldn't be great for my health to HIIT jog out there.

So using my willpower, I took out my skipping rope and did 10 minutes of jumping accompanied with HIIT. 10 minutes is a start as I haven't skipped in about 2 years so I am happy with the progress and the will power.


ONE GOAL AT A TIME

I have also found that it is better for me to concentrate on one major goal at a time, so that I don't get overwhelmed and give up too early. To get back in the groove, I had the major goal of just walking my dog everyday, which I did and found to be fun and enjoyable. Then my next major goal was to add HIIT to the mix. I want these major goals to be at my focus with regards to health, and I want them to "stick" as a habit before I go off and move onto my next major goal such as bodybuilding and food guidelines.

1/4/09

Walked Dog: 30 min
HIIT: 15min, Cycles of 30s walk, 30s jog
Cooldown: 5min

2/4/09

Walked Dog: 30 min
HIIT: 15min, Cycles of 30s walk, 30s jog
Cooldown: 5min

3/4/09

Walked Dog: 30 min
HIIT: 15min, Cycles of 30s walk, 30s jog
Cooldown: 5min

6/4/09

Walked Dog: 30 min