Time to blow the dust off

*cough cough* Wow. This place is pretty derelict. I think I should do something with it.

So, this past weekend my wife participated in the Tough Mudder. For those of you who may not know, it's basically a 12-mile obstacle course with a lot of hills, and some truly scary obstacles. The website can give you a better picture of it. Anyways, so my wife decided to do this. She joined up with a team, trained for the last several months, and went in confident that she would finish (it's not a race, but a challenge).

Well, long story short, she got injured and couldn't finish. She popped her knee on a downhill run, and after trying to muscle through it for two more miles, it gave out completely (hey, I never claimed my wife was sane!). She was so upset with herself, and now she is more determined to make it thorough, and is already planning to give it another go next year. Funny thing is, in a moment of sympathy, I told her I would do it too. What the hell was I thinking???

But, after thinking about it, this is probably the best thing I could do. I went to the doctor's office for a check up yesterday. My general health is good. My diabetes is under control, none of my numbers are too out of whack, and I don't have any ailments that are really hurting me. My bad cholesterol is in the normal range, but should be lower because I have diabetes, and my good cholesterol is a bit low. So, that's my next focus.

But, larger than that is this tire I have developed around my gut again. I've kind of always had a pooch in my tummy. Unfortunately, as I get older, that pooch has turned into a full-on tub-o-lard. At least, that's what I see when I look down. And I hate it. But, I am one of the least motivated people I know. So getting rid of it is a real challenge. Enter my sympathetic promise. Training for the Mudder is probably exactly what my body needs.

And in turn, it's probably what my mind needs as well. I know that if I talked to a shrink, I would probably be diagnosed as clinically depressed. I have horrible eating habits, feel very little motivation or passion for anything, and have constant bouts of self-pity and regret. I really need to get out of this. One thing I found when doing some research about self-treating depression (I just don't want to incur the amount of medical bills that would come from professional treatment if I can avoid it...thanks Scott Walker) is that depression in men over 40 is common, and is often the result of lowered testosterone levels. So, while I am going to try to get back on the exercise bandwagon, I'm also going to be looking for other ways to boost my testosterone levels naturally. And the first step in that will be to lose this gut.

So, here's to another fresh start. How many of these will I put myself through? As many as it takes to be the man I want to be again

Dynamic Tension

In my last post I think I mentioned Dynamic Tension and Isometrics a few times.  So, I thought maybe I would talk a bit about what this is, in case anyone doesn't know, and doesn't feel like doing any research.

Dynamic Tension is, in essence, using the strength of one muscle group to provide resistance for the opposing muscle group.  It's a concept that has been around for eons, particularly in the Far East.  It also happens to be the method by which the proto-Superman, Doc Savage supposedly gained his superhuman strength.  So there's a pretty cool geek-factor.

There are a few methods for doing this, and each has slightly different effects.

Isometrics could be called "static contraction."  Basically, you flex your muscles as hard as you can, forcing each muscle group to pull against its opposing group.  Every major muscle group in our bodies has an opposite;  the Bicep is opposed by the Tricep, the Pectorals are opposed by the Lats, etc.  There are many minor muscles and stabilizing muscles that get involved, depending on variations of body position, but the concept is the same.  As you flex these muscles, each opposing group fatigues at a fairly equal rate.  Arnold Schwarzenegger was a big proponent of using "posing as exercise" to supplement his gym work in this manner.

Here is a video that illustrates this kind of thing well.  Note the fact that he does this just standing there.  Although it may seem cheap for an exercise video, it does a good job of illustrating that this kind of thing can be done, as he says, anywhere.  Including your  kitchen.



I like this video because this guy has my ideal physique.

Dynamic Tension (sometimes called Isokinetics) works in a similar way, but instead of the muscle groups being static, they are in motion.  Most fitness experts feel that this is a better way to do it.  Basically, you are replicating the effects of weight lifting and other resistance movement, by using your own body parts as the "weights."  The concept was made popular by Charles Atlas, and his program is still available. 

In this video, the gentleman uses a basic bicep curl to illustrate.  But, the simple concept can be easily adapted to just about any body part.



So, there you go.  These are the kinds of things I do at my desk while at work, standing around in the kitchen while cooking a meal, or even while driving in the car...

Hit the reset button!

I need to get a copy of this book.

I have come to the conclusion that my exercise habits closely mirror my writing habits.

For those of you who don't know, besides being a devoted husband, doting father, and minor government functionary, I am also a writer.  Of fiction.  Not just of pointless blogs.  In fact you can read about my writing, and many other (semi-)related topics over on my other blog.  So, go do that.  I'll still be here too.  The internets is magic!

Anyways, what was I saying?  Oh, yeah.  My exercising, much like my writing, comes in odd fits and spurts.  And I have come to the conclusion that I will probably never be able to follow a strict diet and exercise regime.  Mainly because I am Motivationally Challenged (read: lazy).  So, I have decided to adopt a simple philosophy:

DO SOMETHING.

Every day I will make it a point to DO SOMETHING.  Whether it's a 15-minute walk around the capitol square during lunch (when it warms up!), or a handful of push ups and crunches, or simply doing some Dynamic Tension at my desk, each and every day (no rest days) I resolve to DO SOMETHING.

Additionally, I will resolve to eat less.  This will actually be harder.  I tend to eat with my mouth, but not my stomach.  Normal people eat with both.  Your mouth tells you when it's good, and your stomach tells when you it's enough.  I tend to listen to my mouth and ignore my stomach.  That is, until my stomach tells my mouth "If you send one more thing down here I'm sending it all back!"

I really need to quit doing that.

So, what did I do today?  Well, I did a whole bunch of different Dynamic Tension exercises at my desk (and during a meeting, and while driving).  Also, I had Chinese buffet, but stuck to two small plates of food, and NO dessert (hey, that's an improvement for me!).  I probably should have gone less on the food as well, but old habits die hard.  I was lucky to be able to stay away from the tapioca pudding.  I also walk to and from my car every day, which is no small feat, especially in this weather.  And I never take elevators unless I am travelling more than two floors.

So, this new way of thinking about it shouldn't be too hard to embrace.  At first my SOMETHING will probably be small.  But, as time goes by, it will get bigger.

As for this blog, I'm not sure where it will go.  I will probably start doing a "Workout Report" feature, wherein I post about a significant workout I just did.  Ideally, I would love to do a daily post about what I did that day, but that might get monotonous.  So, instead I may do a weekly summary.  I'll probably aslo talk about workouts and exercises I have discovered and tried, and let you know how they work.  Hopefully, if anyone reads this thing, eventually I can get suggestions and feedback from folks.

Ok, time for me to get off my butt and DO SOMETHING.

On the Run

Ok, so I basically started running again three weeks ago.  My first week I got up on Monday and Wednesday mornings at 5:00, threw on some clothes, and just went out and ran/walked for 20-30 minutes each day.  I meant to do the same thing on Friday, but my digestive track said “No thanks” so I forewent the run (not sure what I ate the night before).  Last week, was almost an exact repeat.  Monday and Wednesday went fine, but Friday was another no-go.

This week, I tried something different.  When my wife first started running, she got this App for her iPod called “Get Running” and I decided to give it a try myself.  It runs in the background (even while you are playing music) and has you start with a 5-minute brisk walk to warm up, then has you alternate running for one minute with walking for one and a half minutes, until you have run eight minutes.  It takes a total of about twenty-eight minutes, and you feel it.  That’s week one.  Each week has you run a bit more.  Week two, for instance, has you run nine minutes.

I managed to do it all three days this week, and I feel better for that.  The only down side is that the route I take has a hug hill about halfway through.  This isn’t bad on the way out, but coming back, no matter how I time it, I always seem to hear “Start running now” just as I get to the bottom of that hill.  Ugh!  I’ll probably look into alternate routes, but my neighborhood has a lot of hills, so it may not do any good.

Interestingly, the voice the App uses is a pleasant female voice with a British accent.  It can be a bit distracting at first, as I have always found that extremely sexy.  Maybe they need to make one where the voice is R.Lee Ermy screaming obscenities at you while you run.  That would be pretty motivational!

Anyways, I think it’s safe to say that I am getting the hang of this running thing again.  I have never liked doing it, but it sure was a lot easier twenty years ago.  I doubt I will ever be a competitive runner like my wife (though I may do a few 5k’s with her), so doing a 2-3 mile run three times a week sounds fine to me.

Next week I also want to start in on some strength and flexibility training.  My shoulders are still in pain, so I often feel limited by that. I think I just need to grit my teeth and push past the pain for a while.  I’ll probably start using the “100 Push Ups” App for that.  I usually do that, and add in some other exercise, like dumbbell curls, for the same number of reps.  You get pretty pumped by the end of it.

On another note, I turn 42 this December, which is the age-limit for joining the military (though mine would technically be 48, since they add any prior service to the age limit).  Now, I’m not actually thinking of doing it for a number of reasons.  But I thought it was cool that, technically, I could walk into a recruiter’s office right now, and join the military as an Officer, since I have a Bachelor’s degree.  It would be interesting to see what that would be like…

Forget the test

For the last few weeks I have been half-assed planning my fitness journey.  I've kind of been disgruntled by the prospect for various reasons.  But mainly it's down to two.  First, my shoulders hurt, and that makes a lot of upper-body training painful.  And second, I hate to run.

Today I decided to say "the hell with it" and go for a run/jog.  I got up at around 5 am, put on some shorts, a t-shirt and running shoes, plugged myself into my headphones, and just went.  It was kind of an eye-opener.  My pace was rather slow, and I walked more than ran, but that's fine.  I've never been much of a runner (which is probably why I dislike it).  I found my legs fatiguing fast, and was out of breath rather quickly.

In short, I am in pathetic physical condition.

So, instead of planning and charting and testing, I am just going to go with my gut and do what I can to improve.  Right now, getting myself out of bed at 5 am and going for about a 30-minute jog is good.  Doing it three times a week will go a long ways towards getting me where I want to be.  As for the rest, I'll do what exercises I can for my arms, shoulders, and chest.  Throw in some abdominals here and there, and I should be ok.

Eventually I do plan on a regular regimen.  Something involving total-body workouts, distance running (probably never more than 3 miles; I'm not a Runner like Michele), and some martial arts and "combat" training.

Later this year, we will be looking at buying a house, and I will have two things I would really like.  First, I want a dedicated writing space.  Even if it's just a closet, where I can sequester myself, surround myself with inspiration, and lock out the distractions (or as Steven Pressfield calls it "Resistance").  And secondly, I want a yard where I can have a few items for exercise.  I would like somewhere to hang a nice punching bag, and I would like to get a tractor tire to use for various exercises.  Some kind of contraption with a pull up bar and other such things would be nice too.

But, that's all down the road.  For now, I'm going to take it slow and easy.  I'm 41 and out of shape.  My body won't recover like it did when I was 18 and in Basic.  So, I have to train smarter, not harder.

Assessment

The first part of any fitness program is assessment.  You need to assess where you are before you can decide where you're going, how you will get there, and when you will get there.  The military makes this easy with a Physical Fitness Test (PFT).  And my initial thought was to just use the Army PFT as my standard, since I am familiar with it.  However, each branch uses a different variation of the PFT, so I wanted to look at each one and see if I should use a different PFT, or make a hybrid.  I think I am going to go with a hybrid.

The Army PFT consists of two minutes of push-ups, two minutes of sit-ups, and a two-mile run for time.  Each event is scored, based on reps or time, from 1-100.  The minimum Army standard is 50 points in each, with a total score of 150 to graduate Basic Training.  The Marines use a similar style, except they do pull-ups instead of push-ups, crunches instead of full sit-ups, and a three mile run.  I'm ignoring the Navy, Air Force, and Coast guard, as they use lower standards.  And frankly, I'm a grunt at heart, so I'm better than those glorified postal workers.

So, for my own PFT, I am going to combine the Army and Marines, as follows:

• 2 minutes of Push-ups
• Max Pull-ups
• 2 minutes of Crunches
• 2-mile run

Now, I am tempted to just jump right in and take my first PFT.  However, I have a couple of hurdles to get over before I am comfortable doing that.  I have been battling a debilitating case of Frozen Shoulders for a few months now.  They are getting better, but they still hurt when I move the wrong way, or over-extend myself.  This has also left my upper body in horrible condition.  I was barely able to squeeze out five push ups last week.  The good news is that they were with very little of the sharp pain associated with the Frozen Shoulders.  The bad news is that they showed me just how atrophied those muscles have become.

So, instead, I am going to give myself a couple of weeks to prepare; assisted push ups, stretching, etc.  I need to get the joints and muscles used to movement and stress again.  I also need to get used to running.  Right now, I'd be hard-pressed to run a half-mile without collapsing, let alone two.  For that I will defer to my wife for advice.  She has become a competitive runner, and has even done a half-marathon.

In a couple of weeks, I will take my modified PFT and post my results.  My intention is to take another PFT at regular intervals, and post those results as well.  This way, I can track my progress, and decide if maybe I need to modify my program.

Next up: Design a program.

First Step - Cleaning house

Hello, and welcome to my new blog.

This will be where I chronicle my new journey into fitness, and I hope to use this as a way of keeping myself on track.

A bit of background, for those who don't know:  I spent much of my high school days practicing various forms of martial arts, and was highly influenced by Bruce Lee.  I'm also a huge fan of boxing, and a passing MMA fan.  At various stages of my life, I have revisited the martial arts at schools and classes, but have never stuck with it long enough to gain any rank (for various reasons).  And finally, I probably watched more military movies, and read more military novels (Mack Bolan was, and is my favorite) than was probably healthy for a kid my age.

Subsequently, I served in the US Army from 1989-95 (with a brief break in the middle).  I was an Airborne Infantryman with 20 jumps, served in Desert Shield/Storm with the 3rd Armored Cavalry Regiment, and spent two and a half years playing laser tag as an OPFOR soldier at the Joint Readiness Training Center, then newly relocated to Ft. Polk, LA.

My dark secret is that I was chaptered out of the Army for being overweight.  0.27% overweight, to be exact.  I blame myself as much as I blame my Platoon Sergeant, who (and this was confirmed by several NCO's at the time) had it in for me because I wasn't a PT monster meathead, like the ex-Rangers in my Platoon.  But my then-wife was pregnant, and as many men do, I put on some sympathy weight.  Well, it was just enough to push me over.  Oddly, it only cut my enlistment by six days, and it gave me PX and Commissary privileges for two years afterwards.  My discharge was General, but turned to Honorable after six months out.  So, basically, it had very little negative impact on my life.

Except for my ego.  I've never been narcissistic.  But I have always prided myself on being able to do some things very well.  When I was a Mortar man (11C), I was good at every aspect of the job; fastest gunner in the platoon, expert at Fire Direction Command, and I knew the systems inside and out.  But, because I was never that physically gifted (I averaged about a 220/300 on my PT tests, though I did manage a 268 once), I was often overlooked.  Because, in the Infantry, PT and physical fitness was everything.  At least in my unit.

Anyways, from the time I got out, I have been battling weight problems.  I don't think I have weighed less than 200 pounds since 1993 or so.  I've had phases where I have gotten down close to that again, but generally I have hovered between 210 and 230 for a good portion of the last 20 years (at one point I was up to 270).  Much of this can be attributed to the hurt and depression I suffered through the years, as a result of my Army experience (of course a "rough" marriage didn't help).  Yeah, I spent way too much time feeling sorry for myself.

This needs to change.  And this time, for good.  That's why I have started this blog.  To help me stay focused on what I need to do.  So, in the following months, maybe years, I will talk about what I am doing, what I would like to do, and I may even discuss general military and martial arts topics as well.

I hope those who follow this enjoy the ride.  And if I make false assumptions, or say something you know to be wrong, feel free to correct me.  This is as much of a learning tool for me as it is a journal.

AIRBORNE!