Personal Health Intiative Training

Posts tagged ‘healthyliving’

German Body Composition: My Thoughts

It’s always a good idea to change up your training regimen every now and then because your body adjusts to a routine after a while and eventually it stops responding. Also, you just get bored of doing the same thing every day. If you plan to train for life, you have to find ways to make your workouts exciting. So in an effort to keep things exciting, I decided to try a new type of training called German Body Composition training for four weeks.

This training parameter originated in Germany of course but was made famous by Charles Poliquin, and is based on the German Volume training program. In German Volume training, the goal is to lift lighter weights, about 60% of your max, 10 reps for 10 sets. So ultimately, you are increasing the volume of your work. When you take a look at any GVT program, it is easy to be skeptical. It LOOKS too simple. Bodybuilders are used to doing a certain number of reps for 3-5 sets. But, let me tell you that it is tough! I was sore for days because of the workload. I also needed more recovery time during the week. I trained for 3 days in a 5 day period…so, 2 days on, 1 day on, 1 day off, etc…. My program was a little different because I added auxiliary work at the end of the workout and I still did cardio throughout the week. That is why the version I did is called German Body Composition training, because your main goal is still fat loss. With GVC training, the sole focus is muscle building.

If you are going to try GBC or GV training, stick to your basic lifts like squats, bench press, and dumbbell curls. You are only doing 3 or 4 exercises in one session. If you want, add auxiliary work such as ab exercises, or dumbbell rows for 3 sets of 10-12 reps. You will be so worn out by the end that you can’t do much more than that. Just think about it…you are doing 100 reps of an exercise in one session!! That is a lot. Here is an example of one of my workouts:

Leg Day

Squats: 10×10

Superset with

Lying Hamstring Curls: 10×10

Cable Leg Pull Ins (Abs) 3×10-12

Superset with

Seated Calf Raises 3×10-12

Needless to say my glutes were sore for a while.

Results

After my four weeks of high volume training, I feel stronger in the gym. I have more energy while still keeping my carbohydrate intake relatively moderate which keeps me lean. I also have more strength in my cardio training. I attend spin class regularly and have noticed that I have a little bit more endurance during the class. I also have more endurance on the treadmill and running outside.

So, if you want a change, or if you just want to challenge yourself, give GBC of GVT training a shot.

Advertisements

Your Fitness Goals Are A Reflection of You!!

Are your fitness goals a reflection of what you really want to do? Too many people make the mistake of doing something just because everyone else is doing it. Your friend decides to go on a 10 day cleanse and only drink their food, so you give a shot. Everyone is trying Crossfit so it must be for you, right? People are jumping on the Paleo band wagon, so that means low carb and no bread is the way to go, correct? Wrong. In order to maintain a healthy lifestyle, you have to do what works for you. If you do something without your heart being in it, or because someone else wants you to, you will surely fail. You might actually complete the task, but you have to ask yourself will you be happy.

Image

If you are like me, you need a goal to keep you going. I have to have something in the forefront that makes me get up and train and eat a balanced diet. Right now, my goal is to encourage other women and to be an example of living healthy and being happy. It is not about a number on a scale, or getting shredded for a competition. It is about challenging myself to reach limits that I did not know were possible. Bodybuilding is a part of that, lifting weights is a part of that, spin class, yoga, running…and the list goes on. I decide what I want to do, when I want to do it, and when the time is right. Who knows what my next journey will be, but I am sure that it will be done in my time and with passion.

So just remember that you need to think in terms of your LIFE…not just for the short term. How can you live this way for life? I have tried many ways, and I will share with you what works for me.

  • Having friends who are active and encourage and support my lifestyle.
  • Reading and researching the areas that I have an interest in. Don’t just go blindly into a training and eating plan until you know what you will be facing. 
  • Keeping everything in perspective. Life is too short to worry over every little thing. If I have an off day, I just get back on it. Yes, sometimes my whole week is off!! But, I never give up. If I fall off the wagon, I eventually get back on.
  • Sharing my struggles with others. People need to know they are not alone in this journey.
  • Flexible eating. My plan is to live a LONG life. I am not going to live it without eating cake! If I want it, I eat it in moderation and add it into my macros. Food should not be thought of in terms of good or bad. Think about food in terms of meeting your fitness goals and you will have a healthier relationship with food. 
  • I have stopped comparing myself to others. This becomes very hard when you do bodybuilding competitions. You are judged subjectively and can’t help but see how you compare to the others on stage. Comparing yourself to others can lead to depression. I had to realize that I have a unique body that is a result of my genetics, and my lifestyle. I have to work with what I have, and if it’s good enough for God, it’s good enough for me!

Learn to love yourself enough to strive for health and you will be just fine. When you live healthy, and do what is true to your heart, you feel better!

“You are so busy being YOU that you have no idea how utterly unprecedented you are.”  —John Green

In Between

I heard a message this morning that really made me think. We get so caught up in our daily lives and trying to get the dream job, dream house, dream car, and even the dream body, that we don’t enjoy the process. I have thought about this in regards to my prep for this next show and also my career. Of course, I have big goals and positions that I would like to see myself in.  Ultimately, I want to make a career of teaching others how to make healthy lifestyle changes, not just temporary changes for a show or an event. But, I realized that I am getting so caught up in reaching the end or dreading the beginning, that I am not truly enjoying the journey.

For the next 10 weeks until my next competition, I have a plan to enjoy the journey more. Here it is outlined step-by-step.

  • Share my experience in more details by writing in this blog
  • Record training sessions of myself and my clients
  • Implement a new training style for the first six weeks (German Volume Training…more on this in a separate post)
  • Read more literature on nutrition and competition training
  • Take my cardio outside on nice days, walking outside, or running at the lake
  • Include yoga back into my routine once a week
  • Include meditation
  • Pray for more patience and strength to enjoy each day

 

Don’t ever get so consumed with the FINAL result that you forget to enjoy what it takes to get there. If you enjoy the process, the task will be less arduous and stressful in your everyday life. If you want to lose 20 lbs in 3 months, don’t just think about that last day of the 3rd month, think about what you are doing to get there. What will your workout plan involve? What new and creative exercises can you add to your regimen, and what types of creative meals can you plan. How will you be a positive influence to those around you while you are pursuing your goal? Yes, it will be hard and yes, you may slip and fall….but just keep going and please enjoy the ride!!!

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”-Greg Anderson

 

 

 

Tag Cloud