Insanity - First Milestone - HOLY SHIT!!!

Oh my god!  Something's working SUPER right!

For those of you who don't know Shaun T's Insanity program, it's a strength-based cardio workout.  So it's not just moving your body.  It's a TON of body-weight and power moves (such as unusual pushups and high jumps) that REALLY gets you working.  I usually am over 160bpm on my heart rate (target training rate is 150), and frequently hit over 170bpm. 

So today marked the first day of Week 3 of this program, for me.  On day one, all participants take a Fit Test.  Then every two weeks until day 60, you do it again.  The results is a mere two weeks are ASTOUNDING for me.  I'm still reeling.  Here are my results.  The column on the left is what I started at.  The column on the right is what I scored today.

Move:                           Fit Test 1                     Fit Test 2
Switch Kicks................57                               100 (Alternating "front kicks" as fast as you can, only one foot ever touches the ground)
Power Jacks.................45                               50 (Jumping jacks while doing a squat at the low points)
Power Knees................55                               90 (Bringing the knee up, at an angle, as high as you can)
Power Jumps................15                               30 (Jump as high as you can, lifting the knees as high as possible)
Globe Jumps.................6                                 8  (these are four jumps per rep)
Suicide Jumps...............11                               13 (Those in my dojo would know these as Josh's burpees)
Push-up jacks...............15                               18 (like doing a jumping jack in a push-up position)
Low Plank Obliques.....14                                40 (While in low plank position, bring the knee to the outside and try to touch the shoulder)


OMG, that hurt, but the results are intense....

Phase 2 Begins - Measurements taken

Okay, so Phase 2 of my workout plan starts tomorrow.  So, I got some measurements taken:
Body Weight - 227lbs
Waist - 47in (around the navel)
Hips - 45in
Chest - 44.3in
Right Thigh - 26in
Left Thigh - 26in
Right Calf - 16.5in
Left Calf - 17in
Right Upper Arm - 13.9in
Left Upper Arm - 13.5in
Right Forearm - 12.5in
Left Forearm - 11.5in

I couldn't get the suprailiac measurement (belly pinch) yet, as I can't seem to find a single pair of body fat calipers locally ANYWHERE.  I ordered a set, along with a body tape measure (specifically designed for the purpose), which should be here Wednesday. 

I will be taking these measurements every day starting Wednesday, once I get the order in.  That will last for two weeks, after which I will measure only once a week.  This is a 9-week phase.

For weight lifting, we're going to cut things back a little.  So we'll start with three workouts during the week (which will not change), but each workout will have only one set of 12-15 reps each exercise (that will change dramatically over the course of the next few weeks).  The idea is to start light, and increase in weight each and every week AT LEAST.  By the time I'm done with the 9-week program, I should be lifting the most, at three sets of 12-15 reps for each exercise.

And oh yeah - I'll be switching to free weights for this one, except the calf raises and pull-ups.  The exercises are as follows:

Squats
Bench Press
Romanian Deadlift
Pull-ups
Standing Calf Raises
Pendlay Rows
Overhead Press
Alt DB Curls
Dips
Pinwheel Curls


Week 1 will include four cardio sessions at 30 minutes each.  My target heart rate is 155-163bpm.  I will eventually be doing seven cardio sessions a week, except for week 9, during which I will not be doing ANY weight or cardio training.

Here's to Phase 2!

Muscle Weighs More Than Fat: Fact or Fiction?

So, I was once told by a person that muscle does NOT weigh more than fat.  That it's a myth.  I want to facepalm this so hard.

So let's get the basic argument against this statement out of the way: "A pound of fat weighs the same as a pound of muscle".  DUH.  That's also saying that my body does not weigh more than AIR, because 230 pounds of carbon and water weighs the same as 230 pounds of nitrogen and oxygen.

I find it hard to believe that people don't think about density.  When you say something weighs more than another thing, you're comparing density, not weight.  The idea is that with two identically-sized masses, the weight will be different.

So, for my 230 pounds, I'm 5'6", and about 48" round at the widest point.  But to equal that in AIR, it'd take a few cubic MILES.  So is it really a fair assessment to say that we weigh the same?  No.  So this disparity needs to be in mind when comparing fat and muscle.

There is some contention on how much more dense muscle is than fat.  This depends on several factors of the individual.  But the estimates range from an 18% volume increase, to as much as 300%!!!  That means the fat will be 1/5 as large for the same weight, or maybe even 3 times as large!  THIS is what people mean when they say muscle weighs more.  It is more dense.

So yes, muscle weighs more than fat, because the same volume will weigh more if it's muscle, versus the same volume of fat.  And volume is what makes you look ...well....fat.

Workout Progress, 1/3/11

So here's a summary of my workout today

I started out with 25 minutes on the elliptical machine.  I kept my heart rate near the maximum of 162bpm for almost all of that time.  Burnt 375 calories in the process.

I then moved to weights, and done as follows
Bicep Curls - three sets at 60, 55, and 40lbs.  15 reps each set.
Tricep Extensions - three sets at 50lbs each, 15 reps each set
Leg Press - Two sets at 180lbs, but found it weak.  Went to 200lbs for the third set.  15 Reps each
Shoulder Press - One set at 40lbs, and two more at 50lbs.   15 Reps each
Standing Calf Raises - three sets of 15 reps, 220lbs (plus body weight) - OWWWW!
Seated Bench Press - One set at 75lbs, and two at 85 lbs - 15 reps each
Pulley Flies - Two sets at 35lbs, and one at 30lbs.  15 Reps each
Single-leg Step Knees (using a stool at about 14 inches, raising the other knee to the chest) - 15 reps, 3 sets each side
Lower Back Extensions - Three sets of 15, each 200lbs
Seated Rows - One set at 50lbs, and two sets at 60lbs, 15 reps each
Rear Delt Flies - Two sets at 35lbs, and one at 30lbs, 15 reps each.

All in all, I probably burnt off 700 calories, plus the cardio.  So in the neighborhood of 1000 calories, plus normal usage of sitting on my ass in front of a computer.