Category Archives: Hyborian Strong

Hyborian Hydration

an article from Hyborian Strong

Hyborian Strong (2)HYBORIAN STRONGis about my effort to get healthy. The story is also one of our featured articles look for it on your home page. (The Bridge) you can read more there.

__________________________________________________

 

puraqua

I have spent most of my life not really thinking about the amount of water I drink in a day. If you went to a diner when I was growing up,  a hostess would seat you with menus, and a bus boy would bring flatware and water glasses to your table. Looking back this is really the only time I can remember ever drinking just water. Most of the time it was milk, Kool aid or lemon aid or ice tea.

Never just water.

Never to hydrate.

In the beginning I laughed at how stupid people were.

Bottled water really?

Endless articles and books have been done on how bottle water companies are targeting us. The idea of buying something that came from the tap seemed insane to me and for years I just wouldn’t bite.

Then the world changed

The town I lived in suffered a flood. The national guard was called into assist. Boil water notices went out.  This was the first time I ever considered that the water from the sink may not be good.

Suddenly those water bottles didn’t seem so funny.

From then on every time it rained I began to wonder

Yes, I know that there are many reports that the bottled water is no better. The truth is that this article is not about the bottled water. This article is about our need to drink water. I am just mentioning the bottles because this is my method.

Four 750ml bottles equals 3 liters.

Did I mention that a man should drink 3 liters a day?

The Institute of Medicine determined that an adequate intake  for men is  3 liters. For women the figure is  2.2 liters. This  is assuming that you are only drinking water all day.

If we take a closer look we find that food provides about 20% of our total required intake. If you think about it this makes sense. Foods  like water melon and tomatoes are 90% water by weight. You also have to consider that the coffee, milk, juice,soda, wine, tea all contain water as well. However the best source of water is still water.

Why do we need 3 liters of water?

Well we need to replace the water we lose each day. The average person eliminates about 1.2 liters of water in urine each day, and also eliminates about 1 liter a day through perspiration and respiration.

That’s right respiration!

Hold up a mirror to your mouth and the glass fogs from the moisture in your breath. The fact that you are almost 70% water is why your always leaking…

Leaking…get it?

What happens if we fail to Hydrate?

The truth is most people are dehydrated. They are tired or fatigued because they are just not getting the water they need. Water flushes toxins out of vital organs, carries nutrients to your cells and help the body carry out normal functions. A little dehydrated will make you not want to do anything.

In order to ensure adequate hydration we have devised the Hyborian Hydration Program.

Hyborian Hydration

When I first wake up I drink 1 liter of water. ( 2 of those 750 ml bottles). This is while the coffee is brewing. The reason I do this is because the longest amount of time I go in a day without water is  while I am sleeping. That morning coffee is also a diuretic so I feel the need to compensate. I then try to drink another bottle at lunch and another at dinner. I may also have one throughout the day.

Now I also drink two cups of coffee ( 20oz each), a glass of juice ( mix 8oz of Pom with 8oz of OJ we call it Pomicide)  and at least one glass of skim milk a day. If I use a protein supplement I mix it with skim milk so the milk varies.

How do you know when you dehydrated?

The easiest way to tell is by the color of your urine. If it’s dark yellow you need more water. If you are hydrated it will be almost clear.

Can you over Hydrate?

Yes and this happened to me during my experiments with hydration. A friend told me how he was drinking a gallon of water a day and felt great. So I drank a gallon of water a day for three days. I did not feel great. I started feeling sick. It was hot outside.A co-worker told me I had heat stroke.

Heat stroke?

I’m drinking a gallon of water a day!

Believe it or not I thought I was on the verge of hyponatremia. This is a condition where the mineral content in the blood is diluted and the sodium level is lowered. The way I think of it is that I flushed out all the electrolytes from my body. Gaterade and less water for a few days got me back on track.

The last great question is what about soda?

The truth is I usually crave it because I’m dehydrated. The need for fluids combined with fatigue makes you want sugar to get up and moving.

Then again sometimes I just need a Coke.

May the Love of Christ be with you always….

…Live long and Prosper

Moment of Truth

Hyborian Strong

viper

 

So we have arrived at the moment of truth. I have made a basic training plan The Cimmerian Seven and The Jungle Run. This is where I will start. For my diet I am simply looking to increase my water to 3 liters and stay with in my BMR activity range to start.

Now I need to start going to the gym. The problem is that I have been using every single excuse in the world not to go…

It’s cold outside…

It’s snowing…

I’ll go in the morning before work…

I’ll go after work…

I’ll start next Monday…

My energy is to low…

My job is to taxing lately…

So I have gone from January to March this way. Finding every excuse in the world not to go. Last week my brakes went out on my truck. I spent my day off replacing pads, rotors and calipers in the street on the cold ground.

It really wasn’t that bad. I have winter coveralls and the tools to do the job. The problem was what happened two days later. I got up feeling like I had been beaten with a bag of hammers. The hips, knees and ankles took it the worse. I was walking like a guy that had been hit by a truck… not like a guy who had worked on one.

This brings us to the moment of truth. I am now officially feeling the effects of age. Will I do the right thing and workout in order to maintain myself or will I continue as I have to sit in the comfy chair and wait until I have a heart attack to actually do something?

They say those recovery therapists can be quite motivating.

AAUGH!

Here’s the thing. You have to use it or you lose it. It is just that simple. I have been lucky in the fact that for most of my adult life I have stayed active. Until now I have been able to do the things that I have needed to do physically without the need for routine exercise.

AAUGH!

Last weekend proved to me that this part of my life is over. Now in order to stay in any kind of decent shape and have the strength, energy and wear-with-all that I need in life… I am going to have to work for it.

AAUGH!

So I can go before work ( I work second shift) or after work. I have decided to go after work so that I’m not going to work exhausted. Somehow going to bed exhausted doesn’t seem as bad.

AAUGH!

So I am going to start today. This is not the way I planned on starting but once in a while God gives us that little nudge so that we pay attention.

Better I go on my own then 911 being called in to give me a jump-start.

So what have I been doing…well a lot of reading and planning and no real doing of anything. Truth is I started watching Battlestar Galactica (2004-2009) which is currently available on Netflix.

Yeah, no Pod casting…

no article writing…

just BSG…

AAUGH! (sorry but the right hip still hurts…maybe it should be Frak)

Let me be clear… this was no Star Trek… but it was good all in all. The way things wrapped up left me a little off but the rest was really good. In fact the picture above is for my Model of the the  Viper MKII in 1/32 scale from Moebius Models.

It includes the pilot figure.

DSC00776

Jealous?

Trust me I know.

So apart from watching the BSG series I have been learning how to work with photo etch, install lights and weather model space craft. This of course became all-consuming.

Hey…this is important stuff in the world of blog-ship Captain and Wacko extraordinaire!

(Please note I capitalized both Captain and Wacko)

It is also a great way to avoid that gym.This is also why I am a casual video gamer. Otherwise you would never hear from me again. You would just find me dead in the middle of a bunch of pizza boxes in a pair of Star Trek boxers with a controller in hand.

Today I am off to the gym. The model building has to wait anyway. I need some more things before I can begin. Like an airbrush. Plus I may film it and start a model/miniature Vlog. Of course that is after the Pod cast gets up and running.

So much time and so little to do… Wait a minute… Strike that… Reverse it!

 

May the Love of Christ be with you always….

…Live long and Prosper

 © 2014 GEEKUSEXTREMUS.COM

 

 

 

 

 

 

The Cimmerian Seven

ONLY THE STRONG WILL SURVIVE…

0510132044a

So what are the key elements to becoming Hyborian Strong?  Strength, speed, flexibility, endurance and stamina right? In order to build endurance and stamina we started the Jungle Run. For strength I found myself returning to Arnold.

If you recall in the Twenty Dollar Rule I spoke about being in Washington D.C. with my uncle for the summer between eighth grade and freshman year. This is when I was first introduced to Arnold. I was in a Walden’s bookstore when I saw Arnold: The Education of a Bodybuilder on display. The book was half biography half workouts. I couldn’t put it down.  The other book I bought was Pumping Iron: The Art and Sport of Bodybuilding which also featured Arnold.  I saw the documentary film Pumping Iron a few years later.  Both this book and documentary film lead to the fitness revolution that first began in the 1970s and still continues to this day. If you don’t believe me look at any newsstand. You will find muscle mags with vintage pictures of Arnold on their covers. For me it’s like being in high school all over again.

Strength training is different than the body part exercises or isolation machines. While these body part exercises focus on developing a single muscle, strength training is based on compound movements in order to build brute strength and muscle mass throughout the body. In fact the legends of bodybuilding like Arnold all started out with strength training or powerlifting.

“When I was trying to get bigger in my early days of training, I followed a routine called the Golden Six. I made tremendous gains on this program and so did many others who trained at my gym in Munich. All agreed that this simple system of training produced excellent gains in muscle size…”Arnold Schwarzenegger

What are the Golden Six?

  1. Barbell Squats 3×10
  2. Barbell Bench Presses 3×10
  3. Wide Grip Chins 3x until exhausted
  4. Overhead Presses 3×10
  5. Barbell Curls 3×10
  6. Bent-Knee Situps 3x 20 or until exhausted

The idea here is to do these three times a week (Mon-Wed-Fri) for a period of 3 months without missing any workouts. Then increasing the number of sets until your doing 4 sets. Then in 3 more months increase again. You continue until you are doing six sets in all. Paul Grant achieved amazing results with this progression also.

Another routine that is attributed to Arnold that was taught to him by Reg Park is this 5×5 system that alternates between two different workouts.

Workout A

  1. Back Squats 5×5
  2. Chin-Ups or Pull-Ups 5×5
  3. Dips or Bench Press 5×5
  4. Wrist Work (Grip Work)  2×10
  5. Calves 2×15-20

Workout B

  1. Front Squats 5×5
  2. Rows 5×5
  3. Standing Press 5×5
  4. Deadlifts 3×5
  5. Wrist Work 2×10
  6. Calves 2×15-20

These workouts will alternate in the following manner:

Week 1:

      • Monday – Workout A
      • Wednesday -Workout B
      • Friday – Workout A

Week 2:

    • Monday – Workout B
    • Wednesday – Workout A
    • Friday – Workout B

In looking for these old workouts I found one that I want to try.  Stronglifts 5×5  was created by Mehdi Hadim. It’s based on this Reg Park 5×5 routine and legendary American strength coach Glenn Pendlay‘s workout. The routine is very simple and works on the A-B schedule.

Workout A

Squat 5×5
Standing Military Press 5×5
Deadlift 1×5

Workout B

Squat 5×5
Bench Press 5×5
Barbell Row 5×5

The routine alternates in the same manner:

Week 1:

      • Monday – Workout A
      • Wednesday -Workout B
      • Friday – Workout A

Week 2:

    • Monday – Workout B
    • Wednesday – Workout A
    • Friday – Workout B

In this routine you start out using an empty Olympic barbell. At each session you will add 5lbs to the bar. Which for those who don’t know we are talking about 2-2.5lbs plates to each side. It seems to easy and embarrassing at first lifting an empty bar (45lbs) but as Mehdi explains in a few weeks when your squatting a few hundred pounds no one will be laughing. What I really like is the app. LiftBig is a great little app.

I will not say anything bad about this routine. Because there is nothing bad to say. The problem with this routine was me. I was not in good enough shape to start this. By the end of the first month my body felt like I had been beaten by hammers. I was skipping workouts to recover. The program was too much too fast for me. I couldn’t even walk anymore.

This is when I decided to employ my Extremus Method. I went looking a little further into these old routines. One of the things I realized was that when Reg Park taught Arnold his 5×5 routine these guys were already very strong. They were after all world class body builders. They were not 50 year old fat guys who had smoked for thirty years who were trying to get healthy.

In studying these old routines there were more 3×5 routines than 5×5 routines. I was also seeing ab and arm work which I feel strong about. Having tried many of these routines and weight progressions I took what I considered to be the best seven exercises for me and the best weight progression for me and created my own workout routine.

The Cimmerian Seven

Here is how it works. There are two different workouts that we alternate the same as the others. Workout A and Workout B. Now lets look at the seven.

Workout A

  • Back Squats 3×5
  • Bench 3×5
  • Wide Grip Chins palms out grip 3×5 (Use the assist machine to displace body weight to 45lbs or less)
  • Dips 3×5 (Use the assist machine to displace body weight to 45lbs or less)

Workout B

  • Back Squats 3×5
  • Standing Military Press 3×5
  • Deadlift 1×5
  • close grip chins palms in 3×5 (Use the assist machine to displace body weight to 45lbs or less)

The routine alternates in the same manner as the others:

Week 1:

      • Monday – Workout A
      • Wednesday -Workout B
      • Friday – Workout A

Week 2:

    • Monday – Workout B
    • Wednesday – Workout A
    • Friday – Workout B

Is any of this original?

No at not all. These exercises have been around forever. I am sure this is not the first time this combination has been used together. But it is the first time I will be using them together. So the Cimmerian Seven is original to me. It is Shaken, Not Stirred.

The real changes are in the sets, reps and weight progression. We are doing 3×5 exercises instead of 5×5. If you look at the Golden Six which is designed for beginners you see the 3×5 being worked here. This will also help to eliminate the over training factor that lead to my failure with the 5×5 routine.

Can you bench 305lbs?

The reason I ask is that if you start with an empty Olympic bar and only add 5lbs a week in a year your benching 305lbs. This makes your dead lift 375lbs in a year. This is my chosen method. I will achieve Hyborian Strength in a year.

I really don’t care if I have six pack abs. I want Strength. I want to be able to lift that engine block when I have to. You know… true strength… that you can really use!

This is why I include chins and dips. Everyone knows the guy at the gym who has 26 inch arms but he can’t do ten pull ups. So what good are 26 inch arms if there is no strength in them?

No I don’t care if I am lifting easy weights for months. No I don’t care how I look with the empty bar in the gym. In a year these young guys will be asking me how I achieved these astounding  results at age 50.

And I will just tell them to Subscribe…

Sure I will eventually hit a wall. Weights become heavy. Progress slows. How will I handle it then? Rather than adding 5bs a week you can even slow it down further and add 5lbs each full cycle or every two weeks. When this becomes to much then add 5lbs a month.

When you begin you have to start with more weight on your dead lifts in order to maintain proper form. The starting weight on dead lift is 115lbs. This includes the bar. You may have to start out with less weight and set your barbell on stacked plates to achieve the required heights in order to maintain proper form. Who cares how it looks just do it…

You may not be able to start doing chins and dips at 45lbs. Who cares? Displace more weight with the assist device until your strength builds. Do the work…

Again people we are not looking for quick lazy solutions or secrets workouts or the magic supplement. We are going to be old school about this and actually do the work and take the time necessary to achieve the results we want to achieve. What if you miss a day? Go the next day and continue on as if you went the day before. Don’t try to do two workouts and don’t go backwards. And don’t look for excuses to stop. Remember This is

FIT FOR LIFE NOT FIT FOR SUMMER –GEEKUS EXTREMUS

Have you read Fred’s Mountain?

  • CONSISTENCY + TIME= WHAT?

Fred’s Mountain is the Key component to The Cimmerian Seven System. Take the time to read it. These principles changed my life. I believe they will help you achieve great results.

What about ab work? On Jungle Run days(Tues-Thurs-Sat) we will work the abs. We will follow the A-B schedule alternating each week.

What are the exercises?

Workout A

  •  Bent-Knee Situps 3x 20 or until exhausted

Workout B

  • Hanging leg raises 3x 20 or until exhausted

These workouts will alternate in the following manner:

Week 1:

      • Tuesday – Workout A
      • Thursday -Workout B
      • Saturday- Workout A

Week 2:

    • Tuesday – Workout B
    • Thursday – Workout A
    • Saturday – Workout B

Again the progression is simple. Each week we will try to add 1rep to each set. So in week two we will do 3×21 and so on. The difference is we will use a progression similar to the Golden Six method to ultimately reach 6×50.

So how will we progress?

When we get to 3×33 we will switch to 4×25 and again build our progression. When we build to 4×30 we will switch to 5×25. When we get to 5×30 we will switch to 6×25 and build to a maximum of 6×50.

Why these ab exercises? Well these seem to pull in the most muscle into play and incorporate more muscle groups. Bent knee sit ups use more muscle than crunches. Hanging leg raises require more muscle than laying on a bench or floor and doing leg raises. Again strength is what we are trying to achieve not six pack abs. This will create a rock solid midsection which helps prevent hernia’s and improves posture, digestion and elimination as well.

Again strength training is to increase your total muscle mass and pure brute strength. This training also improves bone density, joints, ligament and tendon connections as well as your BMR. When we say muscle mass we are not talking about an increase in body weight. You can stay the same weight. Your muscle mass will increase because percentage of body fat will drop.This increased mass will make your body a fat burning machine.

If your trying to gain you can use this routine and pump up to the calories to 4000 a day and pack on the muscle. Just Like Arnold with the Golden Six.

I have not lifted weights with any consistency since high school. (Except recent experiments) I have not run any real distance since high school. For me that was thirty two years ago. So to take an entire year to get into shape is not unreasonable. I also believe that benching 305lbs and running a marathon are real achievable goals.

I also believe that God, the Cimmerian Seven and the Jungle Run will help me get into the shape I want to be in. These are some of the components of our Hyborian Strong program. Maybe you have not joined a gym. If you are looking to, we recommend that you read Gym Days before you do.

Please remember that we are looking to spend only an hour or less a day in the gym in order to achieve our goals. Our progression is the easiest possible. Walking and lifting an empty bar is where we start with the Jungle Run and the Cimmerian Seven. What could be easier? So you have no excuses to start. Like a symphony these programs build from a single note. In order to achieve these results you just need to start. So don’t wait… play that first note today…

 

May the Love of Christ be with you always….

…Live long and Prosper

 © 2013 GEEKUSEXTREMUS.COM

The Jungle Run

LET THE SLOW ONES GET EATEN…

0510132044a

So it’s September and the kids  return to school. Summer winds down.Our lives go back to living on a schedule. This year my son entered high school.  Like every kid in America he has to take gym. When I was a freshman in high school my gym teacher was the football and wrestling coach. His gym classes were brutal because of the conditioning training. Running was the biggest part of this training.

Outside everyday until  it snowed he would have us running. It wasn’t on a track or across a football field. We ran from the back of the school all the way to the street,hung a left ran all the way to the back stop, hung another left, ran all along the school grounds to the football field, around the goal posts and back. We basically ran the outer edge of the entire school grounds.He had a name for this run. He called it the jungle run. I remembered this when my son told me how they were running the mile every day in gym. Back then I hated it. Know I wish I never stopped.

In the beginning I could not run very far. My side would begin to hurt. Then I would run out of wind. Sweating, heart pounding, unable to breath, holding my side in pain, I would be reduced to walking the rest of the distance. Everyday in gym class we did this. After a few weeks I wasn’t sore, my side did not hurt, I didn’t run out of air and I didn’t have to walk.

So right or wrong this is where I am starting. I am going to run basically a 5K every other day. The distance I have marked off is almost 3.5 miles which is a little more than a 5K. My goal is to get up to 5 miles every other day. On good days I will be out in the sun and on bad ones I will be on the tread mill at the club. Every other day.

This will be my jungle run.

This plan sounds great until you look at my current physical shape. I am 49 years old.  I smoked for 32 years. Several years ago I quit. Like many people I gained weight. On the height/weight index the doctors use I am forty-something pounds over weight. If you look at my  silhouette from the side I look like a man who swallowed a pumpkin…whole.

When was the last time I ran any distance? Oh, I’d say its been a good 25 years now. So the question is how do I begin. Well I am going to use the structure for consistency we discussed in Fred’s Mountain. I am also going to restrict my calories based on my my BMR that we discussed in Total Energy Expenditure.

Like we learned in Fred’s Mountain we need to create a schedule and keep it. In the beginning we will not be any good at what we are doing. So we will need time to adjust. So in the beginning I will walk the distance for a month. Then I will begin to run as far as I can. Then I will walk the rest. I will continue to run/walk until I can run the entire distance.

Just like the Jungle run.

As far as changing my diet. I am eliminating fast food and I am going to eat within the calorie range for my BMR. This is just a starting point for the changes I need to make in my diet. You have to crawl before you can walk. I am also adding a multivitamin, three liters of water and green tea with lemon and honey to my daily diet.

The idea is to first establish the habit and maintain it consistently. Then refine it a little at a time. Yes there are going to be days when I don’t want to go running. Yes there are going to be days when I want pizza. Training yourself  to move out of your comfort zone is endurance.

Quite often people confuse the meaning of this word. Endurance is our ability to push through the unpleasant or difficult situation in order to achieve the  goals we have set. Our ability to endure without giving way is like a muscle that needs to be trained. Being able to control ones self in order to focus on a task or a goal and see it through is a practiced ability.

Endurance takes practice -Geekus Extremus

Endurance should not be confused with stamina. Stamina is our ability to sustain a prolonged physical or mental effort. Stamina is what we gain if we are able to endure the riggers of training.

In other words if you want the stamina to run a marathon you have to have the endurance to train in order to run that distance. Both of these are practiced abilities rather than inherent abilities. When people say “I don’t have the will power” what they really mean is that they don’t have the endurance. Many people believe that you either have will power or you don’t. What they don’t realize is this is a practiced ability not one you are born with.

A great example of this is in the 1953 film Houdini starring Tony Curtis. In the film Houdini is going to perform an escape after being dropped through a hole in the ice in a frozen river. In order to improve his stamina he is sitting in a bath tube filled with ice for as long as he can. His wife (played by Janet Leigh Tony Curtis’s wife in real life) thinks he’s gone crazy. His willingness to get into ice cold water is his endurance. His developing the ability to resist the coldness is his stamina. Again we see  as our endurance increases our stamina will increase.

Another way to think of endurance is exposure time. If I am willing to walk the tread mill and expose myself to the riggers of physical training this then, is my willingness to endure the tread mill. This is endurance. The more time I spend on the tread mill the longer or farther I will be able to walk. This is stamina.

Strength, speed, flexibility, endurance and stamina are the elements that  define being Hyborian Strong. As with all things I will place this in God’s hands.

 

May the Love of Christ be with you always….

…Live long and Prosper

 © 2013 GEEKUSEXTREMUS.COM

Total Energy Expenditure

DSC00747

 

 

In order for us to get into better shape and to be Hyborian Strong we need to understand how to calculate our body’s total energy expenditure.  Our total energy expenditure is the combined total of the percent of basal life processes within the organs of the body, the percent of  energy expenditure that  comes from physical activity and from thermogenesis or the digestion of food.

Basal metabolic rate or BMR is the amount of energy expended daily by humans at rest.The release of energy in this state is sufficient only for the functioning of the vital organs. Another way to think of this is the that it is the amount of energy your body needs just to exist. 70% our total energy expenditure is due to the basal life processes within the organs of our body. Take a look at how this breaks down:

Liver 27% Brain 19% Heart 7% Kidneys 10% skeletal muscle 18% other organs 19%

Physical Activity About 20% of your total energy expenditure comes from physical activity. We will show you how your activity level is a major player in your percentage of energy expenditures and how that relates to your weight and health.

Thermogenesis  About 10% of your total energy expenditure comes from thermogenesis or the digestion of food. However the food you eat has a large impact on your BMR.

Lets start with your Basal metabolic rate or BMR. In order to determine  the number of calories your body uses without work we will need to do some math. The Harris-Benedict Equation came from a study by James Arthur Harris and Francis Gano Benedict. The study  “A Biometric Study Of Basal Metabolism In Man” was published in 1919 by the Carnegie Institution of Washington in the Monograph.

Here comes the Math:

For a Man: 66+( 6.23 x weight in pounds) +(12.7 x height in inches) – (6.8 x your age)

For a woman:6.55+(4.35 x weight in pounds) + (4.7 x height in inches) -(4.7 x age)

Lets use the man as an example. He weighs 200 lbs, he is 72 inches high ( 6 ft ) and he is 50 years old. So our equation will look like this:

66+( 6.23 x 200) +(12.7 x 72) – (6.8 x 50)

or  66 + 1246 + 914 – 340

or  2226 – 340 = 1886 calories

This is only the number of calories needed in order to sustain life in a person that is completely at rest. You need to understand that your age and weight have a direct impact on this number. Lets look at an example of how this works. Lets take a man who is the same as our man above only younger. This man is 20 years old. His equation will look like this:

2226-136= 2090 calories

Between the two men this is a difference of 204 calories a day. But what if this is the same man ?

At age 20 he eats 2090 calories a day and never exercises. As he ages his BMR will slow down. At age 50 he should be eating 1886 calories but he has eaten the same way his entire life so he is still consuming 2090 calories a day. Again this is a difference of 204 calories a day or 74460 calories a year.

At age 50 this is 21lbs just that year !

So can you improve your BMR ? yes actually you can. The more lean muscle mass you carry will improve your BMR.  20 Minutes of specific cardio training daily will improve your BMR and  eating smaller meals more often will improve your BMR.

If we begin with weight training working the large muscle groups in the body, our lean muscle mass increases and we burn more calories at rest. If 5-7 days a week we train cardio in a very specific way, we  will stimulate our BMR. For instance spinning at a steady pace, then racing for 30seconds, then returning to a steady pace, then racing again over a period of 20 minutes has an amazing effect on your BMR. Thermogenesis is the process of digestion. Thermo is heat. Heat is energy. Energy is calories. If you go all day without eating then try to make up for the missed meals all at once you are loosing this benefit. Not to mention killing your metabolic rate. Eating  small meals more often will have you constantly digesting. This is constantly burning which increases your BMR.

But if we are exercising,  then we need to eat more calories right ? Yes and here is how you are going to do that. Once you figure out your BMR then factor in  your exercising.

Little to no exercise  = BMR x 1.2

light exercise( 1-3 days a week ) = BMR x 1.375

Moderate exercise (3-5 days ) = BMR x 1.55

Heavy exercise (5-7 days) = BMR x 1.725

Very heavy exercise ( twice per day, extra heavy workouts ) = BMR x 1.9

Using the Harris-Benedict Principle, if someone has a daily allowance of 2500 calories( this being his BMR + his activity level ) and he reduces his intake to 2000, then he will loose  one pound  every 7 days. There are 3500 calories in 1 lb  of body fat.

More you need to Know

Now lets look at an example of how this all applies in a real life situation. A woman is over weight and decides to get into shape. Diet and exercise is her plan. She joins a health club and decides to walk the tread mill and reduce her calories to 1500 a day. She drinks only water or black coffee. She eliminates the carbs and eats fruits, vegetables and chicken or fish. It sounds like everyone’s plan right ?

But here is why this never works. Her diet consisted of saturated fats. These are harder to digest. They take more energy. Fruits and vegetable are easier to digest so our BMR is slower.  Her eating routine did not change so she is starving then feasting, drinking coffee for energy. Shes walking the tread  mill program as her exercise. As the intensity of the her exercise increases there is a shift in substrate preference from fats to carbohydrates. At the most intense when she thinks shes burning the most fat  almost 100% of the energy is derived from carbohydrates. But shes not eating carbs. Complex carbs in the body supply protein to muscles and areas of the body when needed. Think of them as little freight cars. Walking the tread mill for an hour she just wrecked her train. As she goes about her daily tasks her muscles will fatigue, they will not rebuild and recover and this will result in less muscle. Less muscle means slower BMR. Now to overcome the fatigue she will use sugar. A candy bar.This will cause a spike in insulin. Yes very bad for BMR.

Again your body’s total energy expenditure breaks down like this 70% in your BMR  20% is exercise 10% is digestion.

cardio VS weights

Both activities if intense consume carbohydrates. But your lean muscle mass has a large impact on your BMR. The secret is to do enough cardio to gain the healthy heart benefits without depriving your muscles of the carbs they need.

Dieting

Cutting calories below standards, using pills, shakes and fad diets does not help your BMR in the long run.While your digestion is only 10%  of your  body’s total energy expenditure, by eating more small meals, helping your livers optimal performance and detoxing your bodies systems to better absorb nutrients you will help maximize your BMR.

What we learned

The secret here is that we want the benefit of the exercises physically and we want the exercises to also improve our BMR. We don’t want to diet, we want to eat to improve our health and improve our BMR. By understanding the body’s total energy expenditure we now have a guide for how we will design our exercise routines and how we should eat and when Our goal is to change our life for the better. To be healthier.  Strength, speed, flexibility, endurance and stamina is our definition of Hyborian strong.

 

May the Love of Christ be with you always….

…Live long and Prosper

 © 2013 GEEKUSEXTREMUS.COM

 

 

 

 

 

About Hyborian Strong

DSC00563

 

A few years ago my son, whom I love, pressed me to quit smoking. He had been asking me to for years. Many times before my son was born I had tried and failed. I was resolved to the fact that I would smoke until I died.

Since the day he was born… and everyday after… it has been a joy and a blessing to be with my son. I love every minute of it. Even the frustrating ones. The idea that smoking would cut my time with him short began to eat away at me. My father had died from cancer long before my son was born . This also weighed on my mind.

I had heard of a magic pill that could help. I made an appointment to see a doctor. I went in for tests and to have blood work done. A week later I met with the doctor. I was over weight, had high cholesterol and was close to diabetic. Magic Pill ? No magic pill. Not for Fatty…The best the doctor would do was to suggest the patch.

So I did what I should have done in the first place, I went to God. The patch lasted a week. After the first three days of not puffing I knew I was done. God delivered. The patches I just threw away. For thirty- two years I had puffed like a locomotive and I was free.

I went to my son and told him that he was right.  I was wrong. Then I wanted to take it a step further. Not only do I not want my son not to smoke, but I want him to swear off alcohol and drugs as well. We talked about these things,  we visited my fathers grave, and I also got us each yellow Livestrong bracelets.

I was very familiar with Lance Armstrong. Having lost a loved one to cancer I was very supportive of all Lances efforts. I can not tell you how devastated I was to find out that apart from surviving cancer all his efforts were based on a lie. Next year it will be 27 years since my father died. My son will enter high school and I will turn fifty. What I was hoping to use as a standard both for my son and myself is gone. The yellow Livestrong bracelet got cut up with big old scissors.

God of course lead me to think of what I really wanted for my son and myself. I was thinking of the things I liked when I was my sons  age.

When I was in 8th grade Arnold Schwarzeneggar had released his autobiography, the documentary “Pumping Iron” was in theaters and “The Savage Sword of Conan” was the thing to read.

It wasn’t until 1982 that Hollywood realised what we comic fans already new. Frank Franzetta’s and John Buscema’s image of Conan was realized by Arnold in “Conan the Barbarian.”

Arnold and the pumping iron crowd were on steroids like Lance. No help there. The answer was in the character of Conan himself. That was where I heard the “PING.”  Strength, speed, flexibility, endurance and stamina was the answer.

That is Conan.

For the last few months I have been experimenting in the gym and the kitchen. The program I developed for myself and hopefully my son in what I call ” Hyborian Strong.”

Conan was born into the mythical age called “the Hyborian age.” It is an age were only the strong survive. To live in this age you have to be “Hyborian Strong.” Teams have jerseys, units have insignias, and armies have battle cries.

Hyborian Strong…

Hyborian Strong is about my efforts to get us into the best shape possible. It will also be about Conan.

I have ordered rubber bracelets. They say “Hyborian Strong.” They are green. They are the color of life. They are the color of vitality. They are the color of my sons eyes.

 

May the Love of Christ be with you always….

…Live long and Prosper

 © 2013 GEEKUSEXTREMUS.COM