Skip to main content

Adventures in Body Building 101's

For the past 8 weeks I have been taking my workouts in another direction. With the help of a workout buddy I am pushing weights to maximum, trying to get stronger faster with more definition in my muscles. This is a body sculpting approach that is targeting and isolating muscles which is very different than my signature calisthenics compound-all-over-all-the-time workouts.

Going into this program I was acutely aware of my lack of experience in this area. I have been enlististing support to delegate aspects of my training program, like bringing on a dedicated nutritionist to counsel me and deferring my strength routine to someone who has had success body building in the past. I am also on the hunt for a boxing coach. I am spreading out the hats, so to speak- not easy for me the control freak, but a good exercise in recruiting help and not spreading myself too thin. Also with a spotter's help I am able to push my weight load far beyond what I can safely do on my own. We started with 1 workout/week and have been pushing towards 2.

Nutrition and rest were of course my key focuses as I began this program. I have steadily been increasing my caloric intake and trying to sleep more. Although a bit inconsistent I would say I have been doing much better over the past couple of months. I am feeling stronger and I am loving the pump :) I am, however, encountering a major setback. I have had 2 max workouts that have left me absolutely devastated for the next 2 days- exhausted, achy and weak like I have the flu. I have the chills and a mild fever. Sucky.

The first time it happened was a few weeks ago when we did our first max chest workout. I had already been congested, so when I felt flu-like in the following days I attributed it to the compounding of symptoms and a random thing. It happened again this week after workout #2 which was 2 days ago. I am still feeling run down and now it's a pattern. I did some googling and it seems to be a common complaint.

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. Overreaching is the steps with making a push, and as long as recovery is built in, progress will be made. So I am overreaching, and feeling symptoms of overtraining, but why? I will need to be more disciplined in my pre and post workout rest and nutrition.
CNS fatigue may also be a factor. The strategy is the same- nutrition and recovery.

The last interesting suggestion I read related to the duration of the workout.  The stress will cause cortisol to peak at 40 minutes- time to quit! Thursday night I was in the gym for 3 full hours AND pushed to max. Tsk tsk- seems like a no brainer in retrospect.

I intend to recover completely, not lifting anything other than body weight for a full week. I will also be stuffing my face and sleeping like a lazy dog. I will post updates.


Popular posts from this blog

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works). Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :) Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing. This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added thes