Tuesday, January 01, 2013
Well I got here. Last year I resolved to get lose 60 pounds, get fitter and attempt to resolve a knee problem to the extent that I could ski well again.
I also did NOT want to repeat what happened ten years ago - i.e I lost the weight then it crept back on. For this reason I built a sensible, controllable exercise regime based on experience I'd gleaned over 40 years of training. It is not wise or manageable to require extensive periods of time in the gym. I now have a routine which seems to work for me but only requires three gym visits a week.
This year things get tougher. I do not believe in "maintenance". The evidence is that I either get better or I get worse. As age creeps up on me the fight is about quality of life. The evidnce is that only intense training and diet programmes can deliver this.
Those that know me and haven't been scared off by my blogg know that targets are quite important motivators to me. Weight is no longer a sensible target and has already been replaced with measures of strength and cardio ability. this week I start a gym test to find out where I am but over the year I intend to train to bring about the following physical improvement:
1] An improvement in strength of 15%. This will be measured by calculating the average improvement on the following lifts: Deadlift, squat, bench and overhead press.
2] An improvement of VO2 max by 15%: As measured by the treadmill test outlined in the SLVi3 programme
3] An improvement in lactic threshold of 15% as judged by a 30 minute treadmill run. i.e a 30 minute full blast run which over the year should see me increase distance by 15%.
These goals all conflict :). To get the level of improvement in any one resolution would be straightforward. To achieve it in all three is so much harder.
I will also limit my self to 3 hours a week in the gym.
Fourth resolution Diet.
4] The diet will be set to just above maintenance. Over the year I intend losing about two pounds. The intention is that by the end I will have lost about 6 pounds of fat and put on about 4 pounds of muscle. This is harder than it seems..
The fifth resolution
5] Archery I have trouble with. - Surprisingly. This then presents as a substantial challenge. Archery (recurve) is about body coordination, focus and good core strength. I "aim" to be able to shoot 520 points on a "Portsmouth event" CONSISTENTLY by next January. This is interesting. Training for archery seems to be ill thought out and as badly wrought with ideas as "gym sessions" for losing weight. A book I bought on archery technique has a section on nutrition which recommends a daily intake of "jam sandwiches" and some of the weirdest ideas on strength training I have seen. One of the top archers in the UK is 45 years old (and fat) so there is hope for me ;)
Losing weight was an OK challenge. It is so rewarding to see the scales move every week to flatter you on your hard work. That reward is no longer available to me and its clear that I now have to do things that are so much harder.. just to beat maintenance.
To all my spark friends, (Berg, Getstr, Mplane,Tinasweep, Bookworm) thanks. I've learnt much from all of you ...
Have a good year..