Books for the buff 
Tom Venuto: Burn the Fat, Feed the Muscle
Detailed info on healthy nutrition, goal-setting and motivation, the basics of weight-training,
and cardio for fat loss. If you could
have just one volume on getting lean, this is it.
Ian
King, Lou Schuler: Men's Health The Book of Muscle
Terrific guide to weight training for
both sexes. High-quality photos, innovative exercises as well as standard
fare, good background in laymen's language.
Lou Schuler: The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
Tells women what they need to know about lifting weights: their workouts should be heavy and intense, just like a guy’s.
Barbara
J. Rolls: The Volumetrics Weight-Control Plan : Feel Full on Fewer Calories
The science of satiety. This book teaches real-world portion control and how
to make healthful, filling choices.
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You don’t want to hear the story of how insane life has been. Readers will know that my mom died in the summer of 2008, and just about all of 2009 has been one stressful challenge after another. But I can’t complain. I have a job, a great husband, good friends, and good health.
The fitness program got rather . . . derailed . . . along the way.
But I continue to row, and my gym workouts have become more regular. I’m really loving the feel of the iron again.
Now I’m ready for a new challenge: losing 20 pounds of fat (not weight) while maintaining lean body mass.
If you’d like to challenge yourself and compete with me (and anyone else who decides to come along), sign up for a free account at DailyBurn.
Details of the challenge may be found here.
Please join me!
What a strange year this has been. My mom died very suddenly a little over a year ago, and it’s taken me this long to get kinda, sorta normal again.
One thing that’s really helped: learning to row.
In late April I took an "immersion course" offered by the Knoxville Rowing Association. That term amuses me because it always makes me think of immersion in, well, the lake. But so far, finger crossed, none of us newbies have undergone that sort of immersion.
Rowing is completely new for me because it’s a team sport. I’ve never been drawn to a team activity before. For me, it’s always been running or weight-training—sports you pursue independently. There’s another reason why I’ve never played softball, volleyball, you name it: I have zero hand-to-eye coordination. Never could connect my racket or bat or whatever to objects flying toward me.
Rowing offers plenty of challenges, but trying to connect with flying objects isn’t one of them.
Wanting to do better as a rower has also made me want to get back in the gym. Rowing is a whole-body sport, but it focuses more on pulling muscles than pushing muscles. So in order to stay in balance, I need to hit the gym to work on pecs, triceps, hamstrings, stuff like that. Oh, and abdominals, as always.
Today had it all: late breakfast with two of my best friends in the world; a nice, moderate workout; time on the patio with my dogs, the laptop, and a book; and a nap.
Just about anytime on Saturday or Sunday is a great time to visit my gym. Very few people are there–predominantly the serious muscle-heads–so you can get time on any bench or machine you desire. I don’t know any of the other clients I saw today, but I felt at home, just quietly going about my business while they went about theirs.
Today was leg day, so I concentrated on leg presses and also did some ab work and back extensions. I watched a guy doing front-squats, somewhat enviously . . . I can’t squat with a barbell anymore because of disc issues. I could probably do dumbbell squats, but they couldn’t be very heavy. On the leg press I can heave some substantial weight without straining my lower back.
I won’t say my depressed mood has disappeared, but I do feel lighter today.
How strange the grieving process is. Since my mother died about five weeks ago, my primary symptom isn’t sadness but fatigue, coupled with mild depression. I’m just bone tired. When I’m off, I take a nap every day. When I’m at work, my brain doesn’t work quite normally.
I know that resuming my exercise program will help lift my spirits and my energy . . . but knowing that doesn’t always translate into driving over to the gym.
Today I succeeded in getting in a workout. It certainly wasn’t the most vigorous one I’ve ever had, but I worked chest and back with bench presses, pull-ups, dumbbell pullovers, Arnold presses, and dips, plus a few sets of ab work.
Near the end of my training session, I felt the lovely pump . . . and that was an encouragement.
Shortly before my mom died July 13, I had decided to undertake the "100 push-ups" challenge that I’ve been reading about on other blogs.
Nothing is normal after a death, as you know. So although I made it to the gym a few times in the last two weeks, it was only a few times. I didn’t throw my food plan out the window entirely, but I missed a lot of meals (something that I can assure you never happens when my appetite is normal) and ate many more carbs than is usual for me.
I love carbs, and for me they’re absolutely necessary to sustain weight and cardio workouts. But typically I eat about 40 to 50 percent carbs, 30 percent protein, and 20 to 30 percent fat.
In the last couple of weeks I was probably consuming 60 to 70 percent carbs. For some reason, that’s all that appealed to me. Comfort food, maybe? Note that with a few exceptions I wasn’t eating sugar–but I couldn’t get enough bread.
In any case, yesterday I began counting calories and tracking activity again.
And then my friend Toni threw down the gauntlet on her blog, Living al Dente:
I must confess that until today I was not able to follow through with the push up challenge I wrote about a while back. Let’s just say I got distracted and we’ll leave it at that.
I decided today that I could not put it off any longer and immediately got down on the floor to see what I could accomplish. I am more than pleased to announce that I was able to do two. That is 2, people, as in more than one.
Mary, you’re on. Let’s hear how you’re doing. Can you beat that? (Yes, my body building friend, I’ll bet you can.)
And now that I’m pumped with excitement over my achievement, I will proceed to ye olde treadmill and begin my workout for the day.
When her post popped up in my RSS feed, I immediately dropped to the floor to see how many I could get. I was at work, but it was about 6 o’clock, and most people had gone home for the day. Besides, people at my workplace expect the unexpected to occur in my office.
Was it wrong of me to brag a little in my response to Toni’s post?
Probably so. Here’s some of what I said in response, in a comment on her blog:
My tally also begins with the number 2.
But it ends in zero.
Yup, I got 20. Full-length push-ups, of course–not the weenie kind.
It just about killed me, but I did it.
Toni, hope you have a nice day.
Mary
I should add that I was able to get 20 only because I’ve recently been bench-pressing in earnest. And it will take extreme effort to get to 100. But I have begun.
Now I guess I’d better read the training program and see where I need to go from here.
It’s been two weeks and two days since my mom died suddenly–two weeks and two days since I posted.
As you might expect, life has not been normal. I took a week off from work and spent most of it sleeping. Just one of many ways to deal with grief and shock.
I’ve been thinking a lot about my mom. She was 78 years old when she died, and for most of her life she was a vibrant, curious, creative, active person. When my dad died four years ago, she had already started physically to go downhill. She’d had spinal stenosis for years but was afraid to have surgery. The result was numbness and tingling in her hands and feet that made it difficult to do the cooking, needlecrafts, long walks, and stationary biking she had formerly enjoyed.
She had a knee replaced a year after my dad died, and although the surgery was necessary because the joint was causing extreme pain, she didn’t respond especially well. Once the officially prescribed regimen of physical therapy had ended, she just stopped moving. When we went out to restaurants, she insisted on using her wheelchair rather than her walker. She spent each day in her room, reading, not even coming down the hall to the kitchen for a cup of coffee.
I’ve read enough about inactivity to know what bed rest does to muscles and bones. It isn’t pretty. The less you move, the more you lose, and the sad result is that even standing up and walking across the room become difficult. The falls that plague seniors are one obvious consequence of the loss of muscular strength and sense of balance.
I don’t write this to dis my mom, whom I loved and still love. I suppose I am trying to galvanize myself to make sure I don’t let this happen to myself, my husband, and others I love.
Yesterday I visited the Apple store in a local mall and on the way saw an elderly man obviously walking for exercise. His pace was somewhat slow, and his posture was bent. But he was out there, doing the necessary. Sir, whoever you are, please keep on walking.
About midday I got the sad and completely unexpected news that my mother had died in her sleep this morning.
The family is busy making arrangements, and I’m feeling very woolly-minded as the grief kicks in.
I’ll be back–but will take a little hiatus from posting.
Don’t you love it when your views are vindicated by an objective third party?
I’m feeling smugly content because sciencedaily.com (love that site–because I’m all about scientific verification) posted a report today confirming that people who keep track of their food intake lose twice as much "weight" than those who don’t. (By "weight," I’m presuming the researchers mean "fat." That’s the only weight we want to lose.)
Here’s the blurb:
ScienceDaily (2008-07-08) — Study of nearly 1,700 participants shows that keeping a food diary can double a person’s weight loss. The study found that the best predictors of weight loss were how frequently food diaries were kept and how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records.
This sounds like quite a well-crafted study. I recommend you read the full article.
Continue reading why you must keep a food journal
Arnold once famously said that the pump–that lovely sensation caused when the muscles you’ve been training are engorged with blood–was better than a certain activity that begins with S and ends with X.
That was classic Arnold–hyperbole, for sure, but great publicity.
Yes, I know that achieving a pump has little or nothing to do with whether a particular workout has helped to advance one’s strength or fitness. We don’t train in order to feel a pump. But the pump is not insignificant because it is an intrinsic reward of the workout. We’re more likely to continue activities that make us feel good. This is just one of the ways that training enhances life.
But why does the pump feel so good? Does it spur the release of endorphins, maybe?
All I know, since I haven’t done the research yet, is that it feels wonderful. And when I descend the stairs at the gym and head for the bench (and the pull-up machine and the dumbbells and so on), more often than not, I have a smile on my face.
What do you think? What does the pump do for you?
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