Month: January 2018

“A mountain is composed of tiny grains of earth. The ocean is made up of tiny drops of water. Even so, life is but an endless series of little details, actions, speeches, and thoughts. And the consequences whether good or bad of even the least of them are far-reaching.”—Swami Sivananda

Consequences.  Does anyone not believe there are consequences for their actions?  Apparently.  Just follow the news of scandals coming out of politics, Hollywood, sports, etc.  For every action (acceptable or unacceptable), there is a consequence—a result that follows basic laws of nature.  We may skirt by unscathed by our unacceptable actions, but our actions affect someone—and, ultimately, they will return to bite us.

How we live our lives will have an impact on what we get in return.  Poor diet and lack of exercise?  We get fat and out of shape.  Lack of communication is destructive to relationships.  Lack of work ethic affects our outcome in sports, school, work, etc.

We begin with the desired outcome and work back to establish the patterns and efforts we need to create to achieve.  Success is planned.  There is nothing haphazard about it.  Failure (i.e., that which is associated with negative consequences) is likewise planned.  Consider the consequences of your actions before you act.

“Wisdom consists of the anticipation of consequences.”—Norman Cousins

Time to try to lose some body fat.  I don’t desire “six-pack abs”, per se, but it is time to counteract the effects of “Dunlap’s disease” (where one’s belly done laps over the belt).  I have been less concerned about being eucaloric over my last couple of training cycles, so my body fat has crept up a bit.  I chose “cut phase” in the title, rather than “diet” or “weight-loss program” or some other phrase, because it is more suitable to my intents.

“Diet” is a frequently misused term.  It is most commonly associated with a temporary plan to lose weight.  (“Weight loss” is another phrase I prefer not to use—we are trying to lose fat while conserving muscle, after all.  Overall, we may see no appreciable change in body weight or even a weight gain as we improve our body composition.)  “Diet”, however, refers simply to our eating habits—be they by culture (e.g., “Mediterranean diet”) or by choice (e.g., “Weight Watchers”, “Paleo”, or “Ketogenic”).  Our diet should remain consistent—albeit healthy–over time.  Fat loss comes from adjusting a eucaloric diet (intake = expenditure) or hypercaloric diet (intake > expenditure) to a hypocaloric diet (intake < expenditure).  It is as simple as that.  A hypocaloric diet will result in fat loss—the magnitude of loss and the rate of loss will be dependent upon the extent to which calories are in a deficit.  Fat loss is refined by the nature and timing of what we eat.

Bodybuilders and athletes in a cutting phase are meticulous in their diets.  “Meal prep” and “nutrient timing” are among the terms one will often here.  Personally, I am not as interested in the level of effort it would require for me to pursue such levels of leanness.  I am interested in cutting fat while maintaining muscle mass over the course of the next several months.

To begin, one needs a rough estimate of the calories required to maintain bodyweight.  There are a number of different ways to determine this. One of the most popular formulas for calculating one’s basal metabolic rate (BMR; the calories required of the body at rest) is the Harris-Benedict equation–for males: 66.500 + (13.750 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years); for females: 655.100 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years).  Using this, at my current weight, my BMR is approximately 2,143 kcal.  Activity would need to be calculated on top of this to determine the total daily energy expenditure (TDEE).

A simple Google search of “calorie calculator” will yield several simple calculators.  Bodybuilding.com has an easy one.  Using this, my estimated TDEE is roughly 3,214 kcal.  Others have me as high as 3,900 kcal (much too high).  MyPlate, the calorie tracker I use estimates my maintenance calories at 3,129 kcal.  To lose 1 lb a week, I would need to cut this by 500 kcal per day (3,500 kcal per week).   To lose 2 lb, I would need to cut my calories by 1,000 kcal per day.  To lose 2 lb per week, then, my starting target is approximately 2,129-2,214 kcal (according to MyPlate and Bodybuilding.com, respectively). From here, I can tweak my calories to lose my target fat weight.

Dr. Mike Israetel, at Renaissance Periodization, suggests that 50% of fat loss is dependent upon caloric balance.  The next 30% is macro (carbohydrate, protein, and fat) balance.  High carb-low fat v. high fat-low carb is up to debate.  In my opinion (and in that of many others), carb intake should reflect exercise activity level.

For carbohydrate intake, I prefer to use the following as a gauge:  non-exercise days, <0.5g per lb body weight; light workout days (<1 hour per day), 1.0g per lb body weight; moderate workout days (1.5-2 hours per day), 1.5g per lb body weight; hard workout days (>2.5 hours total per day), 2.0g per lb body weight.

For protein, I prefer to keep it really simple.  A safe gauge for protein consumption (especially for those who lift weights and participate in intensive exercise) is 1g per lb body weight.  For most, eating an American diet (non-vegetarian), this is quite easy.

Fats can make up the balance of caloric intake.  The advice of a low-fat diet for fat loss seems to have gone by the wayside.  Fat helps with satiety—the sense of fullness—which helps us eat less overall.  Inclusion of some healthy fat (e.g., olive oil, avocado, coconut oil, etc.) in the dieter’s diet can assist with fat loss—as long as the dieter remains hypocaloric.

To start, my typical daily food intake includes:

Pre-Breakfast—

Coffee with 1T coconut oil (120 kcal) and IT organic, unsalted, range-fed butter (102 kcal)

Breakfast—

Omelete (2 egg whites, 1 large whole egg, 2 cups Kale (wilted in 1T olive oil)—310 kcal)

Lunch—

Spinach salad with tuna (can) and yogurt bleu cheese dressing (174 kcal)

Snack (pre-workout)—

Low-carb meal replacement shake (Champion Nutrition, Low Carb Ultramet) (230 kcal)

Dinner—

Baked chicken breast (8 oz) with barbeque sauce and cole slaw (526 kcal)

Other snacks—

Apple (80 kcal)

Dark chocolate, 0.5 oz (100 kcal)

Oatmeal with Chia seeds and Almond milk (240 kcal)

Pint of beer, 5% ABV (200 kcal)

2067 kcal (158 g protein, 135 g carbs, 84 g fat)–protein can be higher and fats a bit lower.  This level of carbs works well for me.

This is far from perfect, but with my work, detailed planned and timed meals are quite difficult.  Teaching a 4-hour block during the week makes eating several quality meals difficult.  This plan is within my caloric goals and macro balance.  This is 80% of the challenge.  If I can avoid additional snacking, the pounds should start coming off.  Time will tell.  I’ll track here from time to time (but I will forego photos until, perhaps, post-success).

Good luck to those who are joining me on this journey.

Be your best today; be better tomorrow.

Carpe momento!

Communication.  It is often said that we have two ears and one mouth for a reason.  Communication involves listening, as well as talking.  Surely, communication is more about listening than voicing our opinions.  Sadly, our communication skills are diminishing.  We live in an age where words can be shared around the globe in seconds, but we neglect those the nearest to us.

One of my favorite times of my day is the “15-minute check-in” that my wife and I schedule.  We strive to do this every day.  More often than not, it lasts much longer than 15 minutes.  We sit in the living room with a glass of wine or beer and talk.  Our days can get so busy traveling in countless directions that we can easily miss each other.  It is time for us to connect and stay connected.

Communication requires that we express our feelings, concerns, needs, etc.  Communication is a two-way street.  It also requires that we hear what the other is saying.  This is the principle of “I am third”—i.e., “My Lord is first, my family (and friends) are second, and I am third.”  I am third does not imply that we only listen and never voice our thoughts.  On the contrary, it suggests that we consider the needs of others by sharing our needs.  Otherwise, we are likely to grow increasingly frustrated with others—believing they are taking advantage, walking all over us, etc.  Communication works in everyone’s favor.

Be your best today; be better tomorrow.

Carpe momento!

Simplicity.  If you read this blog regularly, you are certain to see that I prefer to keep things simple.  I believe in the K.I.S.S. principle—particularly when it comes to exercise.  Legendary coach Dan Gable believes in simplicity, as well.

In my years of teaching, I have come to the realization that simple is better—stick to the fundamentals.  Truthfully, mine is a field (exercise science) that has become unnecessarily complicated.  Diet and exercise need not be difficult.

In life, simplicity is best.  One should strive to eliminate the clutter and focus on the things that matter most.  In “Take the garbage out” (April 6, 2017), I suggested we “prioritize according to how long something matters.”  I frequently (too frequently, if you ask my students) refer to “opportunity costs”.  We have limited time and opportunity to do the things that important, urgent, and/or significant in our day (refer to Stephen Covey’s two-dimensional time-management grid–importance x urgency—and Rory Vaden’s “productive procrastination”– Procrastinate on Purpose).  Whatever we choose to do with our time comes at a cost.  The more we simplify and focus on the things that are most important, the greater our contentment and satisfaction.  We must plan our day with the idea of significance in mind (according to how long something matters).  The rest approaches clutter and is decreasingly significant.

Have a mission statement and live accordingly.  If something is outside of your values or mission, it is clutter.  Live simply.

Be your best today; be better tomorrow.

Carpe momento!

“The more positive influences you can have early in life, the better you will be later in life.”—Dan Gable

I make no secret of my love of the sport of wrestling (or my lackluster success in the sport).  For me, Dan Gable is the epitome of American wrestler.  I had the fortunate opportunity to meet Coach Gable when he was the keynote speaker for a wrestling golf outing at Eastern Michigan University, where I was teaching at the time.  Coach Gable made the rounds during the outing, introducing himself to all of the foursomes.  I was most impressed that he asked me who I was—not simply my name, but what I did for the university, etc.  He was sincere and heartfelt.  I understand why his wrestlers and so many associated with the sport hold him in such high regard.  I also understand why his coaching tree is so successful.  (Bill Walsh’s coaching tree in football is often referred to, but, in my humble opinion, Dan Gable presents a far more impressive coaching tree.)

For Christmas, my sister gifted me with a signed copy of A Wrestling Life 2 (to complete the set).  Like the first, it is a great book.  It begins with what have come to be referred to as “Gable Principles”: mentors, simplicity, communication, consequences, focus, examples, teamwork, adversity, improving, remembering, peaking, talent, excellence, help, prevention, unknowns, appreciation, tools, current, normal, victory, recovery, and the longer, the longer.  I was in no way a gifted wrestler—let alone good enough to have wrestled for (or against) the legendary coach.  Nevertheless, his words and example inspire me.  In the coming days and weeks, I am going to share (one by one) what these principles mean to me.

Mentors.  I value what others can teach me.  I have been impacted by every life that has touched mine.  As a professor, I can only aspire to be some level of mentor to my students and others.

I have written before of the concept of “environment of excellence” (March 15, 2016, January 15, 2017, and January 26, 2017).  I learned the phrase from Jim Harshaw (Success Through Failure, formerly Wrestling with Success), himself a former DI wrestler and coach.  He often emphasizes the importance of the people with whom we spend the most time, quoting Jim Rohn: “You are the average of the five people you spend the most time with” and the need for a “Mastermind Group.”  We need mentors and we likewise need to mentor others, where we can–iron sharpens iron (Proverbs 27:17), after all.

A year ago, I lost one of the most important professional mentors of my career.  Dr. Travis Beck was a Gable-like professor at the University of Oklahoma.  I shared his story last April (“Mentors”, April 6, 2017).  In the time since his passing, I have met several of his students who speak as highly of him as Gable’s former wrestlers speak of their coach.  I can only dream of my students holding me is such regard.

I rely of mentors.  I try to seek them out wherever I might find them.  Some I meet with in person.  Others, I have contact with only via e-mail and social media.  I am grateful for all.

I am grateful for all of the relationships in my life.  While some are troublesome (yet, nevertheless, valuable teachers), most contribute positively to my growth.  In turn, I seek to be available to others.  It is for this reason that my values include impacting others.

Joe Ehrmann taught his players how to “be men for others”.  This is the foundation of “I am third”, my daily mantra.  Dan Gable is grateful for those who mentored him.  In turn, he taught them to be mentors.  (Like my friend, Travis, and his students.)

I am grateful for the coaches, teachers, colleagues, friends and family who have influenced me—and who influence my children.

Seek mentors.  Be a mentor.

Be your best today; be better tomorrow.

Carpe momento!

“Coaching is not about winning.  Striving to achieve at a high level is a given.  It is about drastically changing lives.  Miss that and you miss the point.”—Coyte Cooper

Frequently, I am seeing suggestions that men over 50 should “stop doing cardio”.  Those making such claims tend to also promote a keto diet (i.e., a very low carbohydrate diet that promotes ketosis to lose fat) and emphasize six-pack abs as the primary goal of training.  They suggest that cardiorespiratory training has a negative effect on hormones and muscle mass.  This may or not be the case, but….  I am often suspect of the cherry-picking of scientific literature that biases such fitness claims.  Not that the individual studies lack validity.  Rather, I am of the opinion that all fitness research is limited because the sample sizes tend to be small and the durations of the studies tend to be rather short to be broadly generalizable.  People vary significantly.  Genetic differences are immense.  Adaptability and trainability vary.

Cardio training is essential for heart and vascular health.  One need not, however, go to extremes with training.  Twenty to 30 minutes a day (or even as infrequently as 2-3 days per week) is all that is needed.  The “how” of cardio is quite individual.  In my opinion, do what you like and what works—and what suits your goals.

Cardiorespiratory exercise has numerous benefits that at rather well known: improved heart function, improved blood chemistry (e.g., blood sugar and cholesterol levels), and increased caloric expenditure.  There are, as well, additional “unintended” benefits of cardiorespiratory exercise of which few are aware.  These include improved immune function, sleep, and metabolism.

“Neiman’s J” (seen below) suggests that regular moderate intensity can significantly reduce the incidence of upper respiratory infection (e.g., cold).  In addition, regular cardiorespiratory exercise increases immune system cell function.  For example, T-cell function and natural killer cell (NK cell—my favorite immune system cell) activity increase to fight pathogens and reduce the risk of cancers.  As we see with Neiman’s J, too much is not a good thing.  Research has actually shown that prolonged, intense exercise creates an “open window” for illness.  With this in mind, care is needed to moderate training and exposure to pathogens to reduce the risk of getting sick.  Proper planning and recovery are required.  In general, regular exercise means better health.

Exercise also moderates brain chemistry.  Serotonin, for example, affects mood.  Serotonin is produced in the brain (indeed, the serotonin used by the brain must be made by the brain) during exercise.  Thus, exercise acts as a natural antidepressant—along with the endorphins released during exercise.  Accordingly, regular exercise can give one a short-term boost to mood, as well as long-term (via improved self-image and sense of accomplishment).

Cardiorespiratory exercise can also increase metabolic rate, allowing one to burn calories more effectively.  Any exercise can boost metabolism.  Some types, however, are better than others.  Low intensity, steady-state exercise burns calories, but, for the most part, only during the exercise.  High-intensity exercise burns calories at a higher rate and has a more prolonged post-exercise caloric expenditure.  HIIT (and perhaps to a greater extent HIIRT) can extend energy expenditure for hours, post-exercise.  Thus, proper exercise can allow one to even burn calories while one sleeps.

When it comes to a decision of “how much” cardio, one has to consider one’s goals and opportunity.  The marathoner or ultra-endurance athlete much dedicate the greater portion of training time to endurance training, whereas the powerlifter/Olympic lifter has very limited time for cardio.  Most of us fall somewhere along this spectrum.  While many, who are focused on building muscle, might refrain from doing cardio, I would recommend at least a minimal amount.  For such as these, some cardio, in addition to benefiting the cardiorespiratory system and overall health, can aid in recovery.  While rest (i.e., sleep) is necessary for adaptation to occur, active recovery is performed as a means of cool-down and recovery of muscle damage.  It can take on many forms, but modest cardio has all the aforementioned benefits.

In general, when goals are mixed, I recommend partitioning training accordingly—e.g., keeping cardio and weight training to separate sessions.  If multiple daily sessions or an alternate-day schedule is not possible, the order of exercise should be structured according to goals.  For example, if gains and strength and muscle mass are favored over cardiorespiratory endurance, lift first and end the workout with cardio.  In such a case, fatigue might reduce the intensity of the cardio exercise but not the intensity of the resistance exercise.  Keep in mind, we want to optimize the training volume (and recovery) according to the goals of the exerciser.

How much cardio?  “As much as is necessary” is perhaps the best answer.  I would not, however, recommend “none”.  Be smart about the cardio you do.

Be your best today; be better tomorrow.

Carpe momento!

Neiman’s J: http://www.exercisemed.org/_Media/image-12_360.png

There are countless reasons to lift-weights (at any age).  I want to focus on just two: to gain strength and to improve aesthetics.

Strength.  Personally, I think this is the most important reason—particularly for those of us over 50.  We often hear the phrase “functional strength” thrown around—as if there were such a thing as “dysfunctional strength” or “non-functional strength”.  Of course, all strength is functional.  The more we can lift the more we can do in our day-to-day life.  Certainly, there are limits to this as specificity comes into play.  We also need to consider the other health- and motor skill-related components of fitness, but strength is always important.

Muscle strength is defined as one’s ability to produce maximal force (i.e., the one-repetition maximum or 1-RM).  According to the principle of specificity, one trains for strength by lifting heavy for few repetitions (generally, in the 1-5 repetition range).  The intensity of the lifts is defined as a percentage of the 1-RM.  Absolute strength requires intensities greater than 75% of the 1-RM.  (The actual intensities will depend upon the number of sets and repetitions being performed and the timing of the training cycle.)

Many consider fewer than 5 repetitions to be optimal for strength training.  This is because addition of more repetitions becomes increasingly less effective the higher one goes.  In other words, the relative intensity difference from one repetition to the next diminishes as the repetitions increase.  For example, at near the 1-RM, performing one more repetition is not possible.  At a percentage near the 3-RM, performing one more repetition may be possible, but will add significantly to fatigue.  Above 5-repetitions, it becomes increasingly likely that one can perform more forced repetitions without significantly adding to fatigue.  It is the intensity that stimulates strength increases (volume affects size).  To build strength, one is best to stay somewhere in the 3-7 repetition range.

Aesthetics.  Personally, I think there are two considerations related to aesthetics: muscle hypertrophy and leanness.  One’s goals may be focused on one, the other, or both.  Sports performance, powerlifting/Olympic lifting, body building/physique competition, and general health have different goals and, thus, different ideals of aesthetics.  We each define how we want to look and train accordingly.

For the strength athlete (or one primarily interested in strength), muscle hypertrophy is a necessary platform on which to build strength.  There are two types of muscle hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy.  Myofibrillar hypertrophy focuses on the size and thickness of the muscle proteins (myofibrils) and is essential for increased force production.  Sarcoplasmic hypertrophy emphasizes muscle volume (increased glycogen storage).  Sarcoplasmic hypertrophy is a primary goal of bodybuilders—force production is less critical than the size and shape of the muscle.  So, at the heart of the training for strength v. aesthetics question is the discussion of myofibrillar hypertrophy v. sarcoplasmic hypertrophy.

Myofibrillar hypertrophy will result from the aforementioned “strength training”.  Strength gains are the result of increased hypertrophy and improved neuromuscular coordination.  Typically, however, absolute strength training (e.g., 1-3 repetitions) results in less increases in mass than hypertrophy training.  (This is desirable for some athletes where force relative to body weight in desirable—e.g., wrestlers.)  Others might desire both strength and size.  For such, training specific to hypertrophy is necessary.  Myofibrillar hypertrophy is maximized by training in the range of 4-6 repetitions.

Sarcoplasmic hypertrophy is maximized in the range of 7-15 repetitions.  Most commonly, we will see recommended ranges for hypertrophy being in the 8-12 rep range.  Personally, I find little value (other than maximizing muscle endurance) in exceeding 15 repetitions.  Beyond this range, we are looking at increasing caloric expenditure for fat loss.  (This is where one moves to what would be considered “high-intensity interval resistance training” or “HIIRT”—which is great for fat loss, but of lesser value for muscle size or cardiorespiratory endurance.)

Phase potentiation.  It is beneficial to take a moment to consider the interactions between hypertrophy and strength.  A block style of periodization considers these in separate cycles.  Phase potentiation refers to the “strategic sequencing of programming phases to increase the potential of subsequent phases and increase long term adaptive potential” (Juggernaut Training Systems).  In layman’s terms, we build strength which subsequently increases the volume of training that can be performed during the hypertrophy phase, which, in turn, increases the work capacity and foundational size upon which to build strength.  This a principle underlying the concept of Periodization.  If size, strength, and “six-pack abs” are the desired goals, it is likely that one will need to go through cycles of hypertrophy, strength-building, and cutting to optimize physique.

Which is more important—training for strength or training for aesthetics?  You decide.  It is your body.

Be your best today; be better tomorrow.

Carpe momento!

I am not one for New Year’s Resolutions.  I don’t make lists of things I want to change in the new year.  I prefer to do this daily (and in the moment, as necessary).  I do, however, like to set some specific long-term goals (not necessarily to begin with a new calendar year).  The new year, however, is as good a time as any to reflect and initiate growth changes.

I wrapped up 2017 with the same struggles most of us all have—feeling disappointed and frustrated with where I am.  I have been in my current job and home for about nine years.  We moved to Oregon the end of summer 2008.  At first, I was excited by the newness and the opportunity that was presented.  It turns out, life in Oregon isn’t quite the same as life back east.  I battle frequently with the question of “why am I here?”

The question of “why am I here?” is two sided.  It all comes down to the attitude behind the “why”.  Why can be negative—like “why am I so cursed to be here?”—or why can be positive—like “what are the opportunities before me?”.  As much as I like to ask the latter, I have a tendency to dwell on the former.  It is, however, a choice.

I call this choice to pursue the opportunities “grattitude”.  Spell-check doesn’t like the word, but it helps me get back on track (something I really need to do, right now).  When we speak of attitude, we think in terms of good/bad or positive/negative.  When we think of gratitude, we are often situational—grateful for this or that.  Situational gratitude is selective.  It allows one to still hold on to some negativity.  For example, I can be grateful that I know how to drive in the snow, but I can still get angry at drivers who seemingly cannot.  In such a situation, however, grattitude seeks to see the opportunity—in this example, it is a great opportunity to cultivate patience and to be understanding.

Grattitude is not something that we can simply turn on and have forever.  It is not even like a battery that maintains performance until the charge gets low, and we are alerted to recharge.  It is more like the old wind-up toys.  Remember those?  They would run at full speed for a while, then begin to slow down and eventually stop.  Our grattitude requires constant attention.

As I enter 2018, I desire to live each moment in grattitude.  It will require care and consideration.  It means, rather than ask “why?”, I get to ask “why not?”  I have a choice.

Be your best today; be better tomorrow!

Carpe momento!

LOOK BACK ON 2017 WITH GRATITUDE.  LOOK FORWARD TO 2018 WITH THOUGHTS OF GRACE AND PEACE.

Blessings in the New Year!

Be your best today; be better tomorrow!

Carpe momento!