Ancient Wisdom

Sometimes things don’t go as expected.

Sometimes you cannot go as fast as you would like to.

Sometimes you feel low.

This is all part of The Process.

Accept it!

Long and short.

Fast and slow.

Highs and lows.

They are just your interpretations.

Let go of them.

Things are much clearer (and easier) that way.

Their impact is much more beneficial.

And it lasts for much longer.

Forever!

Lao-Tzu, the mystic philosopher of ancient China, expressed this concept much better already 2,500 years ago:

“Tao Te Ching”

(The Way of Virtue/ Power)

Chapter 2

When people see some things as beautiful,
other things become ugly.
When people see some things as good,
other things become bad.

Being and non-being create each other.
Difficult and easy support each other.
Long and short define each other.
High and low depend on each other.
Before and after follow each other.

Therefore the Master
acts without doing anything
and teaches without saying anything.
Things arise and he lets them come;
things disappear and he lets them go.
He has but doesn't possess,
acts but doesn't expect.
When his work is done, he forgets it.

That is why it lasts forever.

Hope you apply this Ancient Wisdom to your training.

And to everything else.

A little insight into my world

Yeap! It’s been a little bit more than a month since I started training again. As they say: "Time Flyes!". 

It really does.

Especially when you are having fun.

I was planning to post a bit about how my training is going.
But I did not want to bore you to death with all the details.

I am sure you do not want to know exactly how many kilometers I have run (many!) or how many laps (thousands!) I have swum.

That means nothing without putting it into the context of each individual's life.

So, instead of giving you useless numbers, I'll tell you that my training is starting to produce results.
My body is waking up.
It is moving again.

And the feeling is just great.
  
Since I don't think I can express with words how good I am feeling
(more than physically, mentally and emotionally), I thought I could share a few images in a short video I created.

These are a few highlights of some recent fun...
I mean, training!

The music comes from the soundtrack of the movie "127 hours".

Turn the volume up!
It has to be loud!
(that is how I hear it in my head in those moments)

One thing: the video is jumpy (to say the least), as I did the filming myself during the training.

Please, don't puke!

A little insight into my world (youtube link)

Only 15 minutes!...or the missing Intensity Factor (part 3)

OK, time to be concrete and cover the actual workouts you can do if you have only 15 minutes a day. Check the first two articles (Part 1, Part 2) if you want to know why such a short amount of time can be enough.

To recap them:

Stimulate your body through training.

Make it work hard to adapt to the stress.

If you train for short periods of time, train intensely!

Feel your muscles burning and hear your heart pumping!

Then relax and do your normal life during the day 

(while your body recovers and grows stronger).

Train frequently, though.

Enjoy every single step of the journey.

Nice and Easy!

So, let’s move now on to the practical part.

How many different workouts can you do to make this happen?

The answer is: Millions!

You can perform as many different workouts as you want, if you follow these principles:

- Use complex movements that utilize/train several muscles at the same time (EPOC is greater this way)

- Train your whole body if possible (upper and lower body, push and pull muscles)

- Keep moving until you are really gasping for air

- Resist the temptation to rest for too long in between exercises or repetitions (come on! it only lasts for a few minutes and remember: you won’t die!)

So, while I encourage you to be very creative and make your own workouts, let me just give you a few examples of what you could do.

*******

Workout 1 (bodyweight only, at home or when travelling)

5 minutes warm-up

- 2 minutes easy jog in place

- 1 minute jogging with high knees

- 1 minute jogging with heels touching butt

- 1 minute jumping jacks

(after this warm-up you should be already breathing uncomfortably)

7 minutes workout

- 10 squats 

-  5 push-ups (women can do this supported on their knees instead of on their feet)

-  3 pull-ups (if you have a pull-up bar at home/ hotel) or 10 mountain climbers

Repeat this cycle until you complete the 7 minutes (stop whenever the 7 minutes are over and keep track of how many cycles you were able to do in that time – next time you should aim for more!!!)

Take short breaks if you need them, but always keep the sensation of gasping for air and burning muscles. In other words, REST! BUT NOT TOO MUCH!!!

3 minutes cool-down

- 3 minutes of easy jog in place to gradually catch your breath

If you have extra time, do some light stretching after you have finished to relax the muscles and to breathe more deeply (5 extra minutes maximum).

*******

Workout 2 (run outside)

5 minutes warm-up

- 2 minutes easy jog

- 1 minute jogging with high knees

- 1 minute jogging with heel touching butt

- 1 minute running faster

(after this warm-up you should be already breathing uncomfortably)

7 minutes workout

- 20 seconds run (fast! come on!!!)

- 10 seconds walk

Repeat this cycle 6 times (until you complete 3 minutes)

Walk slowly for 1 minute to recover a bit

Repeat the cycle 6 more times (until you complete other 3 minutes...hang in there! almost over!)

3 minutes cool-down

- 3 minutes of walking 

If you have extra time, do some light stretching after you have finished to relax the muscles and to breathe more deeply (5 extra minutes maximum).

This particular kind of workout can be used with any kind of aerobic or endurance sport. I use variations of this one also in swimming and cycling for my Ironman training. You can try this also in the elliptical machine, rower machine or stationary bike in the gym. Just remember to do short busts of intense and fast exercise for 20 seconds, and then add 10 seconds of recovery.

*******

As said before, you can create many different workouts. If you like to use weights, you can make circuit training workouts to train the whole body and cardiovascular system in minutes. Other options are to work at home using many different variations of callisthenics or gymnastics moves. 

Also, try to alternate workouts, so you work your muscles in a slightly different way everytime. 


If you are interested in knowing more routines, just drop me a line and I will send you a few links with other examples.

Some final notes.

Since I do not want you to be walking like a robot after the first workouts, let me just give you a general advice on how to start with this.

Your body will need some time to learn the moves and to adapt to the stress. So approach this gradually. 


If you have not been active until now (no, chatting on Facebook does not count as exercise!), take at least one month to do only 3-5 minutes of the actual workout (instead of 7). Do it only 3 times a week, and more importantly, do not push too hard (yet!).

Test your body!
Take it for the ride, but listen to it!

For this first month, when in doubt, do less, never more!!!

Some pain in the muscles is good. Means you have stimulated your body. But too much pain means you overdid it, and you will need extra time to recover. So listen to what your body is telling you, and if you need an extra day for recovery, take it!

Hint: if you are not able to get up from your bed the day after you have done the workout, you might have done a bit too much!!!

So rest and recover when needed. And don't over do it.

However, the best recovery is not necessarily to lie on the couch to watch the TV. It is much better if you stimulate the blood flow in your body (and your mind!) with a nice, brisk walk outside. The relaxing and energizing movement of a walk will help you recover much faster. And it is a great way to clear your mind of any stress you might have cumulated during the day. 

Try it! 

Go out and try it!

(I know you'll be happier afterwards!)

Since I am not coaching you directly, and I am not able to explain every little detail here, let me know if you have doubts or questions. Just drop me a line here and I will try to clarify things for you. 


Attention to details in training, as in life, is key to obtaining the best results.


OK, that's it!
You finally have the theory and examples on how to put it into practice.

Zero excuses now!

So go out and do it!

Move!

Don’t think it through too much.

Only 15 minutes! 

Come on!

Move!

I can assure you that the first step is going to be hard. 

But I am certain you can do it!

Once you break the initial inertia, you will be on your way.

And then, only the sky is the limit!

i WILL do this

3,8 km Swim + 180 km Bike + 42,2 km Run

A 4000 meters early-morning swim waits for me tomorrow. Before I go to the office.

Sometimes I need the extra motivation (and some caffeine) to make it really happen! ;)

Only 15 minutes!...or the missing Intensity Factor (part 2)

Now you know that you need to “stress” your body, and then let it heal and rebuild to make it stronger. On Part 1 we covered that concept. But you might be thinking: “How can 15 minutes be enough? Can I really just train for such a short period of time?”

The quick answer is YES!

Absolutely!

I am sure many of you have attended fitness courses or gyms where they train you for at least 45 minutes up to 1 hour. They have probably told you that less time than that is useless.

Well, it is not true.

Most probably, they train people that way because it is a convenient way to organize courses or gym hours. The focus is on how to use the gym space in the best way, not really on how to provide effective training to clients. In some other cases, unfortunately, it is because they do not know any better and “that is the way everybody does it”.

But I am sure you do not want to follow the masses blindly. You want to get results without wasting time. So let’s see why only 15 minutes can work for you.

Fitness improvement is not related only to training time.

What really matters is the total amount of “stress” (stimulus) you apply to your body. Not the total amount of time you spend in your workout. Actually, the duration (training time) is just one of three variables that you can play with in order to stimulate (stress) your body.

Let’s go into a bit more detail.

The three variables or factors you can use to design your training program are:

1. Duration Factor: the total amount of training dedicated per workout (i.e. 45 minutes, 1 hour, 4 hours, etc)

2. Frequency Factor: the number of times a workout or set of workouts is repeated within a cycle (i.e. once a day, twice a week, twice a day, etc)

3. Intensity Factor: how hard you go (i.e easy, moderate, uncomfortable, difficult, all-out effort)

If you combine these three factors you get the total volume of stress or stimulus that you apply on your body.

Yes! It is time for another formula!

Volume of Stress (training stimulus) = Duration x Frequency x Intensity

Notice that I am not adding these. These variables are multipliers. In other words, once you increase only one of these factors, the resulting volume of stress gets increased much more.

Was that too much math?

Sorry!

Let me try again.

By mixing these three factors properly, you can generate the needed stress for your body. If you increase one of them greatly, while keeping the other two low, you get a sufficient training stimulus.

See where I am getting at?

If you have no time to train (duration), just increase the intensity (how hard you go) and you will still obtain a solid stimulus to improve your fitness levels. Actually, you can also increase the frequency, as it is much easier to insert a little bit of training in your agenda everyday (or almost everyday) than to find large amounts of free time three days a week.

But there is more good news.

Recent studies (high-intensity training) have demonstrated that training with great intensity for short periods of time produce the fastest results in terms of fat burning and cardiovascular conditioning.

So train hard! Focus!

Make every second count!

And you will get results.


You'll get very noticeable results. Rapidly!

You will see your fat melting incredibly fast (start saving some money to renew your clothes...you'll need much smaller sizes). Not only that. Your whole cardiovascular system will also become fitter. You will be able to play sports, hike in the outdoors, and dance for much longer. Live more!

Cool, huh?

Training with intensity is so powerful because the effects of the training last much longer than your actual workout time. It happens because the oxygen deficit you create in your body during the workout needs to be compensated after you have finished training.

You know the feeling.  

Hard breathing and accelerated heartbeats when you use the stairs instead of the elevator. Even after you have stopped. Even after a long time (specially if you are not in decent shape!).

This is your body working (hard) to compensate and adapt. As a result, your body keeps burning fat while you are working, driving, cooking, watching TV, or surfing the net.

And yes, you end up burning more calories even when you are sleeping!
A miracle!

These incredible results are due to what is technically called EPOC or “excess post-exercise oxygen consumption” which is a great way to improve your metabolism, burn fat, and make you fitter (more on this in future posts). And high intensity training has been proven to increase EPOC much more than normal, easy-going aerobic conditioning.

So change your paradigm.

You do not need one hour or more of easy training to become Superfit!

Use this new concept to your advantage.

Train for 15 minutes.

(no more excuses to be sedentary!)

But make each second really count.

Go for it! Gasp for air!

Test your limits!

I think you’ll learn to love the feeling.

And I am sure you’ll love the results!

Whenever Possible...

...train hard. Train damn hard!

Running along La Seine

But look for the beauty.

Go out and look for it.

Notice it.

Explore new places.

Listen to new sounds.

(and also to your hard breathing!)

Get immersed in the feeling.

(Ipods strictly forbidden!)

Jardin des Tuileries - Louvre Museum

La Tour Eiffel

Choose a challenge.
But make it fun.
Be creative.











Do it differently.
Don't just follow the masses.

Escaliers Tour Eiffel

Create your own path.

(you will avoid waiting lines, too)

 

Running up the stairs of Eiffel Tower

You might find inspiration along the way.

So pay attention. 

One of many amazing feats of Petit

Be aware.

Enjoy the moment.

(and catch your breath!)

2nd platform - Eiffel Tower                     

Absorve the view.

View of Paris from Eiffel Tower

Breath.
Keep breathing.
And store the energy.
(you'll need it to run back home!)

Beauty recharges you in many ways.

It is free.

And it can be anywhere.

You do not have to be in Paris to find it.

So...

Whenever Possible...

Look for the beauty.

Notice it.

Create it.

Choose it.

"Beauty lies in the eyes of the beholder" O. Wilde

Only 15 minutes!...or the missing Intensity Factor (part 1)

So you would like to be in shape but you do not have time to train?

Good news and bad news for you.

Good news first.

You only need 15 minutes a day to be in good shape.

And if you say you do not have 15 minutes for yourself, please (!) go look for help. Now. You might not need a Superfit Project, but a Life-Changing Project. 

Anyways, most probably you are not in such a critical condition, and you just need to find the 15 minutes by cutting time spent on the internet or watching TV. But I leave the time management to you.

Now the bad news.

It is hard training. More than you can imagine now.

Trust me when I say that these 15 minutes – if done right - will seem very long and almost too hard.

But, after all, it is only 15 minutes. So I am sure you can handle them.

You’ll think you’ll die, but you won’t. Promised!

(caution note: if you have a heart condition, please don’t go full intensity in your training, as I might not be able to keep my previous promise! Seriously speaking, always consult with your doctor before starting any exercise program.)

Let me now try to explain why this works.

As many of you probably already know, to improve your fitness levels, you need to stress your body a bit and then let it rest and recover. Only after rest and full recovery take place, the body can become fitter and stronger.

The body actually adapts to the stress by becoming stronger, so it can handle it much better the next time. As a result, you end up running faster, jumping higher, and lifting heavier weights. Or as the Olympic motto says: "Citius, Altius, Fortius".

Got the idea? Cool machine we have, eh?

I love the simplicity of formulas to summarize things, so this is the first one for you:

Improved fitness levels = Stress (from training) + Recovery

                   

Keep it in mind. I will return to this many times in future posts.

In part 2 of this post I will write about a few more principles on training with intensity (bear with me), and then on part 3 (finally) I will give you some concrete examples on how to put the workouts together.

Stay tuned!