Winter Program, can you help Vickie?

Hi Vickie,

Here in the UK, its getting cooler and the golf season will soon be over. This year I want to lose a lot of excess weight over the next 6 months and get leaner.

I have been on and off different fitness programs the last few years. I tried jogging but hated the pain I would get in my back and legs. I had great success with lifting and would like to do more of it. I also enjoy (for some sadistic reason) HIIT sessions and would like to include those as well.

I believe in metabolic typing and feel I am best suited to a paleolithic diet with little or no simple carbs.

We had our second baby in June and I'm finding it hard to get up out of bed and go to the gym early (which is my preferred time). Being self employed, I can be flexible with my approach.

I enjoy swimming as well.

Can you point me in the right direction?

If there are any reference books you think I should go for I'm willing to look at them. Your own guidelines would be most appreciated.

Styles

Hi Vickie,

guess you have been busy.

I have decided to crack on on my own in the mean time until I hopefully hear from you.

I have decided to take a two fold approach to my challenge.

1) Regular exercise
2) Proper nutrition.

Exercise:

I am hoping to exercise as much as possible - an hour a day. The intention is to have two days of cardio in the form of HIIT sessions and 2 days resistance training. The other days I hope to have a mixture of exercise that is 'exercise without realising you're exercising' and swimming.
I feel confident that I can plan my HIIT sessions effectively, where I feel really lost is in planning my resistance sessions.

I have heard that taking a large weight through a full range of motion is most effective alongside using one's own body weight but really I don't know what to do.

If you do get a chance to read this and make a recommendation on a source I'd really appreciate it.

For now I am using 'T-nation' to help me achieve my goals.

A great book is Functional Training for Sports by Mike Boyle. If you want golf specific then Mark Verstegen's golf version of Core Performance would work. I would highly recommend either or both books.

Matt

Originally Posted by mrodock

A great book is Functional Training for Sports by Mike Boyle. If you want golf specific then Mark Verstegen's golf version of Core Performance would work. I would highly recommend either or both books. Matt

Agreed.

Verstegen and Boyle are two of the very best. I give them both full credit in now that I am much stonger, more flexible, have better balance and live virtually pain free. I know its improved my ability to properly swing a golf club.

Their philisophies towards how to eat was also extremely effective for me.

GPS,

I do not possess Vicki's expertise, but like most people I have to eat and move! If I may I would like to share some guiding principles that have proven successful for me.

1. Sustainable pace - this is incredibly important. I am not suggesting one pace, but rather a sutainable pace given the season. For example - I have more time to exercise during the summer months (psychologically I am morei n the mood to as well.) So I tend to go on a mass gaining cycle. When I reach say week 7-8 my enthusiasm starts to wane as my body tires. I take two weeks off (my favorite cycle) with the stipulation that my diet stays clean. I then hit an eight week maintainance cycle (significantly lighter lifting.) When the weather cools (busy time of the year) I cannot easily exercise for the same length of time. I seldom have more than 20-30 minutes per day to devote to exercise (barring an ungoldly wake up call) So, I hit one body part each session, 6 days a week. It sounds like a lot but it is easier to do frequent short sessions, this time of year. I take another two weeks off around the holidays (no food stipulation this time, though!) Once the holidays are over, I modify my diet by adding more good fats (orange flavored codliver oil, flaxseed oil in slad dressing) I have found that it helps my immune system during the winter months. I try to sweat at least twice a week (stationary bike.) I do not do much cardio during my other cycles...usually some kind of interval training though. So my point is that it is a year round deal that is customed to my work and family schedule i.e. has reality at its base, not mere New Years Resolution. Like good architecture it must blend in the landscape of your life...or it will eventually be demolished!

2. Progressive overload - heavier weights, faster reps, shorter rest periods etc. I try to challenge myself a little more than I did last time. Try lifting a weight you can perform 20 reps with 10 sets of 10 reps! I do not always do it scientifically, except that I do follow that basic principle. I hate running...and treadmills even more. I have found running "wind sprints" for 10 minutes to be more beneficial. I would rather work...say chest hard for twenty minutes and leave than endure a marathon session and hate to be there. Some guys tend to work out for too long anyway.

3. Consistency - Something is better than nothing, and less is often more. Push ups during TV commercials is better than doing nothing with the anemic excuse of "I could not get to the gym today!" Except for one 8 week period my program is quite tame, but it is consistent. I go full bore for 1 cycle, but essentially maintain and keep my hand in for the rest of the year.

4. Kitchen work - I tend to be very discipline Mon-Fri and relax on the weekends. Diet is key. I tend to cycle my diet as well. They say abs are made in the kitchen. All but few take in more calories/kilojoules than their body needs, especially during the winter months.

Hope that helps.

Hey Knob - Thanks for your first post keep it up.

Originally Posted by okie

GPS, Try lifting a weight you can perform 20 reps with 10 sets of 10 reps! .

Wachutawkinbout???

Thanks for the help and advice guys, I will check out the recommended books.

I too believe that diet is key and to help me I have started keeping a food diary. The amount of crap I eat is unreal and it beggars belief to see the massive effort in the gym undone by bad food choices several hours later.

I have increased my fluid intake as well - sadly it is water not beer fluid that I am increasing

Thanks Knob for the recommendation. My library happens to have some books written by Mark Verstegen.