Training Challenge - podcast part 1, nutrition discussion

yeah i'm getting used to it, yes i was referring to getting the dumbells in position... but i'm already using my knees like that, i'm not exactly bicep curling the things up there, they weigh half my girlfriend! just another thing to get used to i guess.

and no, i dont have a weight belt and i dont intend getting one... i think the whole point is to strengthen the muscles, not to have them rely on an artificial support. i dont really want to be lifting so much that i need to use a belt, i'm going to back myself to be able to sensibly keep an eye on my technique and drop weight if i feel like i'm struggling to keep good form etc.

i don't really want to be using hand straps or grip devices either for the same reason...

i thought weight belts were only necessary when going for a one rep maximum lift etc anyway?

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it's more polite on the grating than on the subs bench

Hmmm...belts.
I agree that you probably won't need a belt for deads. But let me explain.
You could compare a belt to an UWH players glove. Yup thats right a glove. You probably have little use for it until - well until you need it. By then it's too late right?

A proper belt sevres a couple of functions for a wieght trainer;

• allows the abdominals to push against something solid
• increases the internal pressure of the abdominal cavity
• restricts the movement outwards of the abductors
• looks good (only joking LOL)

(all of the above points are conjecture as science doesn't always agree. Mind you millions of lifters for decades do so what does that tell you.)

The reason you want to increase the support around your middle may be as follows;

1. thats where you will bend (or snap!)
2. the pressure supports the lower back
3. pushing your abdominals out without restriction will result in - yes you guessed it - a stomach region that sticks out. Often referred to as 'lifters gut', often mistaken for 'roid gut' (thats different of course)
4. the presence of the belt reminds you subconsciously to maintain correct for throughout the lift
5. hernia prevention (maybe, not really proven but a nice incentive to use one)

A deadlifter will tell you that a belt at the bottom of the lift really doesn't help much as the spinal erectors don't sit flush against it. Mid way however the belt does start to have an effect which continues to lockout.

Now the 'King' Squats is a different matter. I did say dress properly for the King. A belt would be considered appropriate dress for anyone lifting their body wieght or above.
Reasons are the same as above. Except during a squat the belt is effective throughout the lift.

Like all training questions the answer lies somewhere in a 'grey fuzzy place'.
I personally use one for big compound lfts but only when i'm going very heavy (ie, deads, squats, clen & jerk, power cleans etc) but i discard it all other times.
Here's an article that explains further

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
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It's that time again... lets hear your weekly progress report guys.

BTW - it's another important time too.
It's about now that you may really slack off. We've spoken about this at the beginning. Now's the time you body will be about to change significantly. Well guess what - it does want too. Your mind will definitely be working hard at stopping you training and eating properly.
If you can dig in now for two weeks this will pass.
If you stay disciplined for 2 weeks you will have a different body.
If you can train and eat well for 2 more weeks you'll be over the hump and on the homeward stretch.

You get the message.

I'll try to talk to each of you via Skype to touch base this week.
PM me to arrange.

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

Carl you had mentioned in an earlier post you were going to cover this (homeostasis) in part of the podcast, though I may have missed it, i don't think i heard it. Is this basically the whole thing about what we expect and tips to get through is just know it will happen, get through the first 4 weeks and it will be ok?

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An aquifer is a water bearing layer of rock or soil. Aquifers are separated by impermeable layers of rock or clay called an aquitard. Aquitard, however may sound a bit offensive to some, and therefore we will be changing the name to Aquachallenge.

i just had a camp on the weekend so things have been a bit mangled, will check in after my session this afternoon.

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it's more polite on the grating than on the subs bench

My fault there, i've been away on business.
Will post that podcast tonight. That will explain homeostasis to you.

The time to hold on is actually the 4-6 month period, after that we're flying.

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

righto...

well, this avo i was 79.6kg. i have popped over the 80 mark, i weighed myself before our camp on friday and was 80.5 so i think in another week or so i will be back to where i was a few months ago.

looking back through my gym-book, actually i have been more disrupted than i thought in the last couple of weeks. my first week was straight from the book, then in the second week i got sick in the second half which screwed things up and i ended up for one reason or other alternating gym-rest days for a spell instead of gymming for 2 days then resting one... and camp last weekend messed with things a bit too.

now that it's out of the way i'll be able to stabilise my routine again.

diet is ok, i need to think and plan a bit better what i eat at night i think, another bulk visit to the super is required... after payday tomorrow.

one thing is that i feel i need to add a couple of exercises to a couple of my days... i feel like my deadlift day needs another exercise or 2, and probably my squat-pullover day too. on those days i'm walking out of the gym pumped up feeling like i just started a session and then piking and going home halfway through.

i seriously doubt i'm not pushing hard enough... i am not a lazy trainer. the hypertrophy days are good, i feel like i've expended a lot of energy and my appetite responds in kind, but the power days, i just dont think 20-30 mins of exertion is enough to tax my system. thoughts?

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it's more polite on the grating than on the subs bench

Talk to me about your strength gains on the power days.

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

Check in...

Well Carl, you're certainly right about the "resisting change" thing... I think it hit me over the weekend. Work has been crazy, stressful, and overtime, and a few naughty foods have crept in. It hasn't been binging, but nonetheless not what I should be eating at the moment.

I also jumped on the scales the other day, and of course I hadn't lost any further weight. I'm not disappointed as I know I've developed a lot of muscle over the past few weeks and if I get through these next two weeks then it should get a bump along.

I'm really enjoying the weights program, so that isn't an area for concern at the moment. I've decided to mix the cardio up a bit more, one cross trainer session, one spin session, and one kickboard session per week.

I'm also finding this week that the change to daylight savings is killing me. I had got into the routine of getting up at 5.30am to fit a session in before work, but now that the clocks have changed this week has felt like the equivilent of 4.30am - I'm not THAT much of a morning person!

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i [heart] porridge

Oops, sorry, forgot to post this up.

29/10/07
Weight: 107kg
Loss for the week: -0.2kg

Status: Chubby wubby wobbly.


Bugger, I gained weight last week. To be fair I don't think it's fat, but I can't find a gym in England brave enough to threaten its patrons with fat testing equipment so I guess we'll never know...

Last week was a slow one though, felt pretty hammered by a consistent lack of sleep throughout the week. This week is off to a much better start.

Attached Images

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