Tuesday, December 30, 2008

Twas the night before P90xmas

Had to post this - from the beachbody forums ... St HortonClaus - I love it! :)


Twas the night before Christmas, and all through the Gym
Not a spin bike was moving, not even a rim

The plates were all racked on the plate trees with care,
In hopes that St. HortonClaus soon would be there

The wishers were nestled all snug in their beds
While visions of ripped abs danced in their heads

And Jim in his lifting belt and Karen in new gym shoes
Were just settled down for an iron-filled snooze

When out on the floor there arose such a clatter,
Jim sprang from the Couch to see what was the matter.

Away to the weight room he flew like a flash,
Tore open the door and made a great crash.

The light on the top of the new-polished floor
Gave the lustre of mid-day to equipment galore,

When, what to his wondering eyes should be fell
But a chin up bar, and eight pairs of dumbells

With a little old lifter so muscled and raw
He knew in a moment it must be St. HortonClaus.

He was dressed all in under armour, from his head to his feet,
and his clothes were all sweaty from intense muscle heat.

Tons of equipment he carried in his sack,
and he looked like a peddler just opening his pack.

More rapid than eagles his dumbells they came,
And he whistled, and shouted, and called them by name;

"Now five, now ten, through sixties for this mob
and made sure we were able to PICK THE RIGHT WEIGHT FOR THE JOB

His eyes--how they twinkled! The weights he could carry!
The nutrition plan he gave us with limited dairy

Your workouts aren't working, your proteins to low
P90X … now that's the way to go.
He clinched both his fists shouting this is not an illusion
To get ripped in 90 days takes MUSCLE CONFUSION,

12 intense routines ,, that;s what it takes,
While controlling your eating with good protein shakes

He was muscley and fit despite pushing 50,
and I smiled when I saw him, thinking man is this nifty.

He said just Press Play and vow to not quit
with P90x you j u s t h a v e t o BRING IT!

Saturday, December 27, 2008

Skier workout, week 1

I've come up with a workout I think should help in skiing.

It's based on some Beachbody workouts in a circuit of blocks of two weeks. I will probably modify this for a longer period at some point, more like 10 weeks ideally with different phases but for now I will try this for the next 3-4, before my Utah trip and see how things go.

Week 1

Day 1
Shoulders/arms and Ab ripper. Shoulders and arms are upper body that you need for traversing and maintaining balance and body stability.

Day 2
Power 90 Plyo/Legs - this is the core of the leg and body workout for skiing itself. It's kind of a combination between Legs/Back-X (leg portion) and Plyo-X.

Day 3
Core Synergistics - this focuses on the core muscle group, very important for powder and steep skiing.

Day 4 Plyo-X/Cardio-X - this one will be kind of play it by ear. I think two plyo's may be too much for some weeks.

Day 5
Yoga-X: need to do this for muscle stretching and overall fitness

Day 6 Leg/core workout - this is my own combo of leg and core exercises.


3 circuits of next 3
a Bosu squats w dumbbells
b Bosu single leg hops
c overhand wide grip pullups

3 circuits of next 3
d squat toe raise
e Dumbell press overhead/lunge
f reverse grip chinup

Break - 1 min

3 sets of next two
g leg press/toe raise
h close grip pullups

i speed squats (15) left, then right, 10 more jumping
j alternating pullups

k - Cooldown and stretch!

Day 7 rest

Week 2 next entry ...

Sunday, December 21, 2008

The new girdle craze? How about a solid core

You've probably seen the ads by now. "Look thinner instantly! No Diets, lose 2 dress sizes" or for men "get rid of embarrassing bulges and create that solid look to your midsection and chest".

What they are selling is basically what my grandmother used to call a girdle. They call it something else these days because that's such an outdated term. It seems like a great idea.

But what people are after, which does look healthier is a more solid core, the band of muscles from thighs to chest, including your abs, back and chest. Core muscles are very important in stabilizing your body and forming a foundation for building the rest of your musculature. Shoulders, legs, arms all need the core to be stable and solid to work hard and effectively. Your posture, which also affects your breathing starts with strong midsection.

A solid, lean core is a good indicator of risk of cardiovascular disease and heart attack also. We've all heard of visceral or belly fat. That fat (which you generally can't spot reduce) is a major health indicator. Insurance companies and health professionals look at the ratio between belly and hip size, and many tout it as more important than the oft quoted BMI or body mass index. The reason is that BMI doesn't take into account muscle vs fat so heavier people with a lot of muscle might appear obese compared with a lighter person who has little muscle. This is misleading. OTOH, if your waist is too big it indicates increased risk of diabetes and heart disease.
A WHR of 0.7 for women and 0.9 for men have been shown to correlate strongly with general health and fertility. Women within the 0.7 range have optimal levels of estrogen and are less susceptible to major diseases such as diabetes, cardiovascular disorders and ovarian cancers.[3] Men with WHRs around 0.9, similarly, have been shown to be more healthy and fertile with less prostate cancer and testicular cancer

There are some good exercises for core strength in P90x Core Synergystics. For example, a lot of push-up exercises and stabilizing or balance exercises help with core strength. For instance, balance pushups, where you reach up with one arm then under does this. Core/Syn has dozens of these and it's intense! Traditional squats and deadlifts also focus on these areas. Skiing-specific exercises including many plyometric and balance exercises also help the core.

Another one I use for skiing is press/lunge. In this exercise you stand with your feet together, press two dumbbells overhead of a moderately heavy weight and then do a lunge forward on one leg (or backward) and then back up. Repeat 10 times for each leg. This will get your abs, legs, shoulders and arms.

But the point is, you want to look healthy in your middle and it's important to your health too - don't buy a girdle - you need to work on your core!