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Kid-A
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RE: virus: Virian Fitness Boot Camp
« Reply #15 on: 2003-09-17 15:26:16 »
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Mermaid, I have thought this over very carefully and I have decided to cycle
5-10 miles every morning until the end date, and if I enjoy it I will
continue to do so after that.

Regards

Kid



P.S The fact that if I get the job i'm after I will have to do that pretty
much anyway did not come into this decision.

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Re:Virian Fitness Boot Camp
« Reply #16 on: 2003-09-17 21:54:51 »
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excellent! this is going better than i expected. take care of your body and take control. some suggestions. a word about diets. diets might work in the short term, but exercise is utterly important. especially, if you are glued to a chair for most parts of the day. i have observed(and this is a general observation...i am not an authority on the subject) that sedentary people tend to eat more. having been sedentary at several periods in my life myself, i suspect that the culprit is(that is...in my case, it was..) stomach acidity which is sort of like 'pseudo-hunger'. the stomach acids secrete and give you a false message that you are hungry, thereby creating this unjustified appetite. as you eat more calories than you expend, the results are quite predictable. a good habit, i have found, is to maintain regular timings for eating and sticking to it. keep moving, keep eating and shake that booty once in a while even if it means that you have to dance all by yourself in your shower.

#2. i was wondering if it would be too much to extend the virian bootcamp into the mental playground too. like the time we fritter away. how many of us can account for every hour of the day. do we lose track of time? time past can never be regained(if someone mentions time travel, i'll hunt you down to smack you up your head) you could learn a word every day or try to speak in a different language. did you want to write a novel, but never had the time to start it? this is the time to begin any new projects you always wanted to do, but always felt lazy to start. we'll be here to cheer and jeer. want to start a family? we'll be there with the videocamera, studio lights and model release forms. (nahh..i am just kidding....(no, i am not...(yes, i am!)...)...)

i think we can keep adding to the bootcamp goals that go beyond physical wellness. tomorrow is when it begins. keep adding to this thread whatever you think is needed to increase your quality of life. there might be people out there who dont want to state what they want to change in their lives. thats ok too. the only advantage of talking about it  is getting ideas and helpful hints from others and a whipcrack from the rest when you slack. if you are on a personal mission, good luck on that too. whatever it is, start tomorrow. run it for six weeks if only to get used to the changes and to decide if its the right path for you.

good luck to all.
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Re: virus: Re:Virian Fitness Boot Camp
« Reply #17 on: 2003-09-18 16:56:46 »
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I will join the VFBC with a commitment to continue my diet. In the past
10 weeks I have lost 25 lbs (from 215 to 190 now). I would like to lose
another 5 lbs and keep the weight off. I also need more exercise so I
will throw in a minimum of 20 minutes of walking a day on average.

I was also thinking about the mental playground too. I would like to
do more reading (books, not internet), improve my reading speed, and
get serious about relearning french (once I'm back in Montreal).

David
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Re: virus: Re:Virian Fitness Boot Camp
« Reply #18 on: 2003-09-18 17:02:58 »
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Quote from: David Lucifer on 2003-09-18 16:56:46   

I will join the VFBC with a commitment to continue my diet. In the past
10 weeks I have lost 25 lbs (from 215 to 190 now). I would like to lose
another 5 lbs and keep the weight off. I also need more exercise so I
will throw in a minimum of 20 minutes of walking a day on average.

*smiles* Congrulations! Good luck in losing the weight that you wish to lose!

After giving some thought into the Virus Boot Camp, I have decided to join the idea and try to lose some weight also. Although I am not really over weight, it would be nice to keep in shape. Maybe not exactly lose some weight, but atleast keep the weight that I have lost, off. So I will be walking for 20 minutes a day, and maybe by the end of the Camp, I will be walking even longer! This is so exciting! I can't wait!

Thanks,
Pedro
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Re: virus: Re:Virian Fitness Boot Camp
« Reply #19 on: 2003-09-18 17:08:24 »
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What is VFBC?

David McFadzean <david@lucifer.com> wrote:I will join the VFBC with a commitment to continue my diet. In the past
10 weeks I have lost 25 lbs (from 215 to 190 now). I would like to lose
another 5 lbs and keep the weight off. I also need more exercise so I
will throw in a minimum of 20 minutes of walking a day on average.

I was also thinking about the mental playground too. I would like to
do more reading (books, not internet), improve my reading speed, and
get serious about relearning french (once I'm back in Montreal).

David
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Re:Virian Fitness Boot Camp
« Reply #20 on: 2003-09-18 17:46:25 »
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Ok, I've been thinking about this since Mermaid posted it, trying to figure out what to do.  I'm already pretty obsessive and disciplined and very active.  But is it too late for me to join?

I currently lift heavy weight 3x a week and sporadically do other things on other days.  I was running a lot this summer in preparation for a triathlon but gave it up after the tri was over.  I'd like to exercise EVERY day, not just lifting days.

I will add circuit training at my gym every available non-lifting day (that's Monday and Wednesday) and run on one or both weekend days. 

(Heavy lifting may require one day of rest a week, and I will allow that.)

I wanted to encourage and give praise to those who are losing weight!  I know how hard it is, and am still fighting the last 15 lbs of a major lifelong battle.  Keep up the good work!  It IS a lifetime battle, more so as we age, and only your committment will make it happen!
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Re: virus: Re:Virian Fitness Boot Camp
« Reply #21 on: 2003-09-18 18:16:00 »
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VFBC is the abbreviation used for the meaning Virus Fitness Boot Camp.

Pedro


Quote from: kirksteele on 2003-09-18 17:08:24   

What is VFBC?

David McFadzean <david@lucifer.com> wrote:I will join the VFBC with a commitment to continue my diet. In the past
10 weeks I have lost 25 lbs (from 215 to 190 now). I would like to lose
another 5 lbs and keep the weight off. I also need more exercise so I
will throw in a minimum of 20 minutes of walking a day on average.

I was also thinking about the mental playground too. I would like to
do more reading (books, not internet), improve my reading speed, and
get serious about relearning french (once I'm back in Montreal).

David
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Re:Virian Fitness Boot Camp
« Reply #22 on: 2003-09-18 23:05:50 »
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Count me in!

This is a great idea. The defined time parameters give the VFBC a sense of urgency that can be used to spur action and combat apathy.

I just did a mini workout to get back into exercising (that is exercise other than wrestling a toddler).

In the mental realm I revisited some tasks that had been left neglected for some time.

Good luck everyone.

Prometheus
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RE: virus: Virian Fitness Boot Camp
« Reply #23 on: 2003-09-20 22:28:03 »
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I haven't smoked tobacco in 9 years and quit twice to get where I am now.
Unfortunately the only effective way I found to quit was by coming down with
pneumonia and being stuck in bed for 3 days. I have read that after the
first 48 hours off of nicotine the physical addiction is over; after that
point it's all psychological. I'm not sure how accurate that is, I just saw
the 3 days of sickness as a running start to quitting and was determined to
see how long I could hold out.

My best to you on your endeavor, the money you'll save is amazing.

JL

-----Original Message-----
From: owner-virus@lucifer.com [mailto:owner-virus@lucifer.com] On Behalf Of
Kalkor
Sent: Monday, September 15, 2003 3:20 PM
To: virus@lucifer.com
Subject: RE: virus: Virian Fitness Boot Camp

[Mermaid]
The Virian bootcamp is a six week challenge!

Start Date:Sept 18, 2003
End Date  : Oct 30, 2003

The idea of the virian fitness bootcamp challenge is to get you:

#1 motivated

#2 committed to the challenge

The idea is to shape up in six weeks. By that, I mean discipline and
dedication. Working towards a goal, no matter how big or small.

If you are the kind of person who grabs a pop tart for breakfast, jumping in
and out of your drivers seat on your way to work and running high on caffine
jitters all day long, here is an opportunity to step out of denial and
shatter the ugly life style.

When you join, please state your goal. You goal can be a 15 minute walk
twice a day or trying to quit smoking or jumping rope 100 times/day. It
could be eating healthy by cutting your sugar consumption by half or making
sure that you take a nice healthy dump every morning. It could be jogging
down to see the sunrise or pumping iron in the mornings.

As a believer in the idea that we tend to work better when we are held
accountable and when we receive appreciation for our efforts, I invite all
virians to take up this challenge to get rid of a bad habit or include a
brand new good one in your lives.

State your goal and keep visiting this thread to register progress every
week(every thursday). When you do not make your weekly posts, we'll have to
assume that you couldnt keep up with the challenge. Those who do not enter
their stated goals by september 18 are not part of the challenge. Sticking
to the start date and end date is crucial. And yes, there is a reason there
was not a lot of time given for you to ponder on making a list of your goals
because you *know* what you have to do. It's right there at the back of your
head, nagging you in the annoying whispery voice. Listen to it.
Procrastination sucks. Buckle up.

[Kalkor]
Agreed! Procrastination is canned apathy, imho! With that in mind, I'm going
to take this opportunity to enlist the entire CoV's assistance in doing
something I've needed to do for quite a long time. Quit Smoking. Aside from
the health reasons, as most of you know I'm training for a career that
really requires me to not be a tobacco smoker at all: clients can smell it
on me even when I can't, and it just doesn't promote that medical
professional appeal that I would like to cultivate.

So, some questions: How long does it take until you would label the average
cigarette quitter "completely quit"? Will it fit within the 6wk timeline?
I'd like to set a date for my "last cigarette" so that I can plan and take
advantage of as many schemes and tactics and whatnot for quitting. So. Would
a date like October 6th (3 weeks from today) qualify me? That would give me
24 days until the deadline. If I have not smoked any tobacco for 24 days,
would that be considered a provisional "quit"?

Also, would anyone out there like to suggest strategies, tactics, shortcuts,
and helpful hints to quitting? I know that what it really comes down to is
willpower of sorts, but any help helps ;-}

Kalkor

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RE: virus: Virian Fitness Boot Camp
« Reply #24 on: 2003-09-20 22:40:10 »
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I'm certainly open to ideas beyond the fitness regimen that I have started.
I take weekends off, go to the gym Monday thru Friday before work, 21
minutes on the elliptical (roughly 8.5 miles) with some weight machines
thrown in to tone the arms and upper chest....just need to sort out how to
lose the belly, sit-ups don't seem to be doing it for me (or my back).

JL

-----Original Message-----
From: owner-virus@lucifer.com [mailto:owner-virus@lucifer.com] On Behalf Of
Kalkor
Sent: Wednesday, September 17, 2003 12:19 PM
To: virus@lucifer.com
Subject: RE: virus: Virian Fitness Boot Camp

[Jonathan]
I think Mermaids idea is excellent.

A few months ago I weighed myself and had an horrible shock. I was 123kg
(271 lbs) fully ten kilograms heavier than my father was at his fattest
(when he was alive) and an impossible 33kg (72 pounds) from my lightest
adult weight. My father was 6'3'', I am 6'1''. I always thought of him as
very fat.

"How did this happen?" I asked myself. This incredible deterioration had
taken place over 5 years. Steady eating (healthy but massive portions),
regular drinking and no-exercise.

Now I am not blubbery fat like you might be imagining. Like my father and I
carry the fat well on a massive skeletal and muscular frame. I have a huge
belly, but my legs and arms are muscular. I am a classic barrel on stilts,
the highest heart risk type. My dad died at 59 from a massive heart attack.
My grandfather at 56, ditto.

I needed to take urgent action.

Back in 1995 I had managed to stop a 40 Marlboro a day smoking habit with
relative ease. In 1998, fairly overweight, I went on gym binge and shrank
down to a skinny (for me) 87kg. I did this with a brutal regime of swimming
2km (circa 85x25m) then doing an hour of cardio followed by a weight session
6 days a week. I maintained this for about 5 months before my immune system
gave up. I was weak and gaunt, then I contracted Chicken Pox. My game was
up. I backfired massively and a huge homeostatic urge pulled me right back
towards my genetic baseline of above average adiposity.

Five years of being in a happy relationship, good (but sedentary) jobs,
heavy eating and drinking combined with a the self-fulfilling nature of
obesity (fat encourages fat, absorbs corrective hormones and peptides, it
messes with the endocrine hunger controls etc.) and I was a fat man. A VERY
fat man.

I resolved to go for a long term, slow-but-sure weight AND health management
approach. The flash fire method I tried before failed, so I resolved to lose
no more than 2lbs a week through a combination of moderate exercise and some
dietary changes.

I realized that I need to sew exercise into the fabric of ordinary
operations so I started cycling to work (which is 5.5 miles from my home).
This warms me up for either a gym session or Yoga class every week night. I
try to do a gym session or Yoga class over the weekend, but it is optional.
I have stopped drinking during the working week (except for special occasion
or a very occasional glass of wine). I now calorie count, which is super
easy because everything here in the UK is clearly labelled with exact
nutritional values. Given my size, my basal calorific intake needs to be
around 3000 calories just to be static ( I used a formula in the superb book
Warriors by Robert Paterson -
http://www.amazon.co.uk/exec/obidos/ASIN/0749921668/ ). To lose weight I
simply need to cut that by 500 calories a day. This is surprisingly easy
when one sees where most of our calories come from.

I have shrunk from 123kg at the beginning of July 2003 to just over 112kg
now. I have another 12 kilos to go on my way to my first waypoint of 100kg.
After that I think weight loss will be very slow.

I am finding the standard benefits are abundant (more energy, better mood,
better sleep, greater alertness) and there are already supplementary
benefits such as I no longer suffer from the chronic heartburn I suffered
for the last few years (necessitating a packet of Rennies every day). The
biggest changes have been meta

If anyone wants a list of books, software (spreadsheets), websites, methods
and techniques the let me know and I will post them.

Regards

Jonathan

[Kalkor]

I have been doing some calorie and weight tracking for the last couple
months, in preparation for a massive GAIN binge I'm planning for this
winter. I use a weighted average system in Excel and daily measurements (at
0.2lb resolution) to track not just my immediate weight for the day, but my
running trend. I also count my calories, and have for the first time in my
life determined my maintenance level (~2200 kcal/day, age 28, Male, 6'0",
155lb). I have used this to successfully run in calorie deficit, with the
result of shedding 5.7 lbs of fat I have been storing around my middle for
several years, which has taken me about a month all together, not too bad a
rate for weight loss when you really get down to it. I have not atrophied
anywhere else, the only difference is I can see my abs now ;-}

I picked up the methods to do this in the Hacker's Diet.
http://www.fourmilab.ch/hackdiet/ I would really recommend this book to
anyone who is interested in learning about weight tracking and loss/gain
methods from the PoV of a very successful engineer. His "eat watch" concept
is brilliant imho, and explains the hormonal hunger control from a very
simplified standpoint. My internal "eat watch" works great, I am always just
hungry enough to stay at maintenance. So if for some reason I become
underweight or overweight, I will stay there indefinitely. Makes it very
hard for me to gain, which I want to do.

I have put a jpg snapshot of my current weight chart at
www.kalkor.com/weight.jpg. I can answer any questions you have about how I
made the chart, or you can just read the book, he explains it quite well.

Sounds like you're doing very well, Jonathan! Keep up the good work!

Kalkor

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Re:Virian Fitness Boot Camp
« Reply #25 on: 2003-09-20 23:26:14 »
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3 days to eliminate the physical addiction. A lifetime to eliminate the psychological.

I once found that the patch helped - if only because you cannot combine the patch with smoking - i.e. a glitch is unlikely.

I largely cured myself from cigarettes (though I will still sometimes smoke them in company) by simply moving to pipe/cigars - which are much safer and far less addictive. The last time I gave up, I simply dropped the pipe and slowly cut down from cigars (which can be left to self extinguish after a puff or two) when I felt like it, to one cigar spread out over the course of a day (knowing that you are "allowed" a puff or two is much less stressful than "breaking" self-imposed rules) and finally went cold-turkey after a month. An important part of this approach is to keep your smoking gear somewhere inconvenient. That way I had to think about whether I really needed a smoke - which really cut down the frequency dramatically. An even stronger effect can be had by giving your smoking gear to your SO to look after. That way you are admitting failure each time you ask for a smoke (although the game rules should include the SO not commenting on the failure, but instead offering support as strongly and as often as possible for long intervals). I found that taking up another toy (worry beads, exercise balls etc), exercising and completely changing schedules and activities really helped too.

Bear in mind that at one cigar/5 cigarettes a day you are getting most of the benefits of stopping completely. But holding the quantity down is much easier with cigars or pipe than with cigarettes.

I found that the occasional cigar (once a week) was not a problem and did not affect my ability to abstain. However, on each occassion that I restarted smoking after having stopped, it was caused by a single cigarette - usually offered by a friend over a beer...

Hermit
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RE: virus: Virian Fitness Boot Camp
« Reply #26 on: 2003-09-20 23:52:40 »
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Quote from: JerryLee on 2003-09-20 22:40:10   

I'm certainly open to ideas beyond the fitness regimen that I have started. I take weekends off, go to the gym Monday thru Friday before work, 21 minutes on the elliptical (roughly 8.5 miles) with some weight machines thrown in to tone the arms and upper chest....just need to sort out how to lose the belly, sit-ups don't seem to be doing it for me (or my back).

sit ups are not going to rid you of that belly. unless i am very much mistaken, they are lower body workouts. the abdominal muscles can be exercised EVERY DAY unlike upper/lower body work outs which need a day's rest.(I assume its the same as squats...I wont recommend sit ups to anyone, but thats just my opinion...)

try combinations of curl ups(40 to begin?) and crunches(start with 20)btw...these two may sound the same..but entirely different and works diff groups of muscles and dont forget to throw in leg raises(50, at least)...

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RE: virus: Virian Fitness Boot Camp
« Reply #27 on: 2003-09-21 05:34:12 »
Reply with quote

keep in mind jerry lee...situps get you a tight tummy....even if it's
underneath a layer of fat.  fat deposits commonly occur in that area first. 
change your diet.  i highly suggest fish!  it seems to just go right through
you for the most part...with lots of nutrition to boot.



DrSebby.
"Courage...and shuffle the cards".





----Original Message Follows----
From: "JL" <jerrylee@alt.net>
Reply-To: virus@lucifer.com
To: <virus@lucifer.com>
Subject: RE: virus: Virian Fitness Boot Camp
Date: Sat, 20 Sep 2003 21:40:10 -0500

I'm certainly open to ideas beyond the fitness regimen that I have started.
I take weekends off, go to the gym Monday thru Friday before work, 21
minutes on the elliptical (roughly 8.5 miles) with some weight machines
thrown in to tone the arms and upper chest....just need to sort out how to
lose the belly, sit-ups don't seem to be doing it for me (or my back).

JL

-----Original Message-----
From: owner-virus@lucifer.com [mailto:owner-virus@lucifer.com] On Behalf Of
Kalkor
Sent: Wednesday, September 17, 2003 12:19 PM
To: virus@lucifer.com
Subject: RE: virus: Virian Fitness Boot Camp

[Jonathan]
I think Mermaids idea is excellent.

A few months ago I weighed myself and had an horrible shock. I was 123kg
(271 lbs) fully ten kilograms heavier than my father was at his fattest
(when he was alive) and an impossible 33kg (72 pounds) from my lightest
adult weight. My father was 6'3'', I am 6'1''. I always thought of him as
very fat.

"How did this happen?" I asked myself. This incredible deterioration had
taken place over 5 years. Steady eating (healthy but massive portions),
regular drinking and no-exercise.

Now I am not blubbery fat like you might be imagining. Like my father and I
carry the fat well on a massive skeletal and muscular frame. I have a huge
belly, but my legs and arms are muscular. I am a classic barrel on stilts,
the highest heart risk type. My dad died at 59 from a massive heart attack.
My grandfather at 56, ditto.

I needed to take urgent action.

Back in 1995 I had managed to stop a 40 Marlboro a day smoking habit with
relative ease. In 1998, fairly overweight, I went on gym binge and shrank
down to a skinny (for me) 87kg. I did this with a brutal regime of swimming
2km (circa 85x25m) then doing an hour of cardio followed by a weight session
6 days a week. I maintained this for about 5 months before my immune system
gave up. I was weak and gaunt, then I contracted Chicken Pox. My game was
up. I backfired massively and a huge homeostatic urge pulled me right back
towards my genetic baseline of above average adiposity.

Five years of being in a happy relationship, good (but sedentary) jobs,
heavy eating and drinking combined with a the self-fulfilling nature of
obesity (fat encourages fat, absorbs corrective hormones and peptides, it
messes with the endocrine hunger controls etc.) and I was a fat man. A VERY
fat man.

I resolved to go for a long term, slow-but-sure weight AND health management
approach. The flash fire method I tried before failed, so I resolved to lose
no more than 2lbs a week through a combination of moderate exercise and some
dietary changes.

I realized that I need to sew exercise into the fabric of ordinary
operations so I started cycling to work (which is 5.5 miles from my home).
This warms me up for either a gym session or Yoga class every week night. I
try to do a gym session or Yoga class over the weekend, but it is optional.
I have stopped drinking during the working week (except for special occasion
or a very occasional glass of wine). I now calorie count, which is super
easy because everything here in the UK is clearly labelled with exact
nutritional values. Given my size, my basal calorific intake needs to be
around 3000 calories just to be static ( I used a formula in the superb book
Warriors by Robert Paterson -
http://www.amazon.co.uk/exec/obidos/ASIN/0749921668/ ). To lose weight I
simply need to cut that by 500 calories a day. This is surprisingly easy
when one sees where most of our calories come from.

I have shrunk from 123kg at the beginning of July 2003 to just over 112kg
now. I have another 12 kilos to go on my way to my first waypoint of 100kg.
After that I think weight loss will be very slow.

I am finding the standard benefits are abundant (more energy, better mood,
better sleep, greater alertness) and there are already supplementary
benefits such as I no longer suffer from the chronic heartburn I suffered
for the last few years (necessitating a packet of Rennies every day). The
biggest changes have been meta

If anyone wants a list of books, software (spreadsheets), websites, methods
and techniques the let me know and I will post them.

Regards

Jonathan

[Kalkor]

I have been doing some calorie and weight tracking for the last couple
months, in preparation for a massive GAIN binge I'm planning for this
winter. I use a weighted average system in Excel and daily measurements (at
0.2lb resolution) to track not just my immediate weight for the day, but my
running trend. I also count my calories, and have for the first time in my
life determined my maintenance level (~2200 kcal/day, age 28, Male, 6'0",
155lb). I have used this to successfully run in calorie deficit, with the
result of shedding 5.7 lbs of fat I have been storing around my middle for
several years, which has taken me about a month all together, not too bad a
rate for weight loss when you really get down to it. I have not atrophied
anywhere else, the only difference is I can see my abs now ;-}

I picked up the methods to do this in the Hacker's Diet.
http://www.fourmilab.ch/hackdiet/ I would really recommend this book to
anyone who is interested in learning about weight tracking and loss/gain
methods from the PoV of a very successful engineer. His "eat watch" concept
is brilliant imho, and explains the hormonal hunger control from a very
simplified standpoint. My internal "eat watch" works great, I am always just
hungry enough to stay at maintenance. So if for some reason I become
underweight or overweight, I will stay there indefinitely. Makes it very
hard for me to gain, which I want to do.

I have put a jpg snapshot of my current weight chart at
www.kalkor.com/weight.jpg. I can answer any questions you have about how I
made the chart, or you can just read the book, he explains it quite well.

Sounds like you're doing very well, Jonathan! Keep up the good work!

Kalkor

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RE: virus: Virian Fitness Boot Camp
« Reply #28 on: 2003-09-21 09:56:33 »
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Quote from: DrSebby on 2003-09-21 05:34:12   

keep in mind jerry lee...situps get you a tight tummy....even if it's
underneath a layer of fat.  fat deposits commonly occur in that area first. 
change your diet.  i highly suggest fish!  it seems to just go right through
you for the most part...with lots of nutrition to boot.



DrSebby.
"Courage...and shuffle the cards".

oops..*you* cant be wrong...my bad?

what exactly is a 'sit up' anyways?
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RE: virus: Virian Fitness Boot Camp
« Reply #29 on: 2003-09-21 13:00:00 »
Reply with quote

[DrSebby]
keep in mind jerry lee...situps get you a tight tummy....even if it's
underneath a layer of fat.  fat deposits commonly occur in that area first.
change your diet.  i highly suggest fish!  it seems to just go right through
you for the most part...with lots of nutrition to boot.

[Mermaid]
oops..*you* cant be wrong...my bad?

what exactly is a 'sit up' anyways?

[Kalkor]
A sit-up contrasts with a crunch in that you involve the hip flexor
muscles(rectus femoris, TFL, iliopsoas, some adductors) as major movers
rather than just as stabilizers and synergists. In a situp, traditionally
you would lay on your back, with knees and hips bent, then flex the hip and
lumbar spine until your anterior thorax meets your anterior thighs. People
tend to "cheat" on this exercise, throwing their weight around rather than
using a controlled concentric then eccentric contraction. Some tend to lock
fingers behind their head which is a pretty risky thing to do for the neck.

With a crunch, you would basically start in the same position, or even arch
your back around something like a bench or medicine ball (hyperextend the
lumbar spine). I actually like to lay with my back on the ground and my
lower legs up on a couch or something. This is to discourage the hip/thigh
muscles from becoming involved. The contraction should be controlled and
mindful, the rectus abdominus, external oblique, and internal obliques
should be focused on. The hip bone must NOT rotate, or it becomes a sit-up.
The goal is to flex the lumbar spine without involving anything else if
possible, including the thoracic spine. Exhale on contraction (2 seconds),
hold at highest point (2 seconds) and then inhale during relaxation (another
2 seconds). http://exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html

If you're interested in exercise/weight training/strength training, I would
highly recommend http://exrx.net (EXercise Rx). There is no better source
I've found that so logically and clearly explains the form and kinesiology
of exercise.

In fact, I would suggest Michelle go there too; you mentioned doing heavy
lifting 3 days a week. What is your goal with this?
http://exrx.net/WeightTraining/LowVolumeTraining.html

Quote:
Many scientific studies demonstrate one set is almost effective as multiple
sets, if not just as effective in strength and muscle hypertrophy (Starkey,
Pollock, et. al. 1996). These studies have been criticized for using
untrained subjects. Hass et. al. (2000) compared the effects of one set
verses three sets in experienced recreational weightlifters. Both groups
significantly improved muscular fitness and body composition during the 13
week study. Interestingly, no significant differences were found between
groups for any of the test variables; including muscular strength, muscular
endurance, and body composition.

A few maverick fitness authorities and professional bodybuilders have
advocated high intense, very low volume training. Author Jones, the founder
of Nautilus and MedX weight training equipment, was one of the early
pioneers of single set training. In the 1980s, Casey Viator, the youngest
Mr. America and Mr. Olympia contestant, and Mike Mentzer, Mr. Universe and
Mr. Olympia contestant, promoted the high intense, low volume training. More
recently, Dorian Yates, several time Mr. Olympia, reportedly performed only
a warm up set and one or occasionally two workout sets through out his
off-season training.

Weight training components (intensity, duration, frequency) are thought to
be inversely proportionate to one another (I*D*F). This model suggests if
one component is decreased, increasing one or both of the other components
may make up for this loss. For example, by training each muscle group every
4 days instead of every 3 days (decrease frequency), the number of exercises
or sets may be increased (increase duration), or the amount of weight may be
increased (increase intensity).


Lots of useful information there, and some debunking of dogma that I've
always suspected was in need of debunking ;-}
During high school I lifted weights daily, every day, all throughout 4
years. The instructor for all 4 years was a flabby football coach, I think I
spoke maybe 10 words with him the entire time because he was too busy
schmoozing with the football players to actually offer any sort of
instruction or assistance. I made my greatest gains after graduation when I
took a weightlifting instruction class at my local community college,
wherein we actually learned some kinesiology and form, rather than just
grunting and posturing. Since then I've been picking up a bit here, and a
bit there. After studying cellular physiology as it pertains to muscles at
Massage school, I am starting to agree with the low-volume, high-intensity
philosophy. It certainly seems to have the greatest amount of supporting
experimental evidence as weight-training philosophies go.

Kalkor

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