Robbo Reverse 2.0 - The mysteries of Age Reverse

Had a good week both in exercise and life. Started the week by going down to The Etihad to watch NUFC play MCFC, with Heather. Had a really good day, atmosphere was awesome. Being an away fan is very cool. I also got back in the Gym this week, after missing all of last week with a neck injury. Although I have only done Leg Workouts all week as my Neck is still sore. As everyone know if you want to get the GH pumping around the body, then you have to blast the legs. So I am hoping to attack the Gym in all areas next week.

I have had a massive shift in weight this week, without doing anything different. I have found this to be the case since I started my Gym work. Almost overnight you get a big increase in weight and your body fat drops, and then nothing happens for the rest of the month. Then a few weeks later, you get another jump. I presumed at the start that a good week would lead to a noticeable gain the next week for example – I was wrong. Obviously you need to put in regular Gym sessions, or you will not get the blitz. I have checked the internet, and this seems to be consistent with other people – good news I am not a freak. I am going to coin this phrase as the “Pre Meathead Tension” going forward.

So it’s been 15 completed weeks at the gym, enjoyed it and will keep going. You hear all these claims, put on 30 pounds of muscle in 30 days….. It’s all crap ….. NATURALLY that is. The general consensus is 0.5 gain in muscle a week is good going, and that’s for natural bodybuilders never mind little old me. I have actually been aiming for 1 pound a week increase, in my goals section.

When I completed the Insanity DVDs by Beachbody – I was 186 pounds, 15.5% body fat = 157.17 pounds lean body weight.

I am now 199.25 pounds, 16.3% body fat = 166.77 pounds lean body weight. Which is an increase of 9.60 pounds in 15 weeks, so a weekly average gain of 0.64 pounds.

Short Term - Week 15 Goals – 19/11/2011 to 25/11/2011

4 Gym sessions – my own devised program based around 5*5*5 - 5 exercises, 5 reps for 5 sets.

Completed. Due to my neck still being sore, I did my 4 Gym workouts, however brutally I only did leg workouts. Owwwwwww I am walking like John Wayne.

2 Yoga sessions from my Total Yoga DVD.

Completed. Did a session on Sunday and Tuesday. Both 45 mins. From the Total Yoga DVD – Water Series.

0.3% decrease in Body Fat. So target is 19.1%.

Completed, remained under my Weight Ceiling – current body fat 16.3%

Continue reading “Power” by Jeffrey Pfeffer.

Failed. Lamely I did not make time to do this. Will double my efforts next week !!!!

Watch 2 articles from the Website – TED conferences.

Completed. Watched 3 conferences on Wednesday night. Really enjoyable, good way to see how the leaders in their fields think….i.e. on a different level to me.

Read the 6 free weekly articles from my The Economist Iphone app.

Completed. Wished the articles were more hopeful, a lot of economic dread going on. The world has some serious problems, or we are talking ourselves towards serious problems anyway.

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat.

4 Gym and 2 Yoga sessions completed towards this goal.

Start –

Weight 197 pounds, 19.4% body fat = 157.782 pounds of lean body weight.

Current –

Weight 199.25 pounds, 16.3% body fat = 166.772 pounds of lean body weight.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB is currently 7.

No specific work done towards this, due to sore neck.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB is currently 2.

No specific work done towards this, due to sore neck.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44 (aka 29 weeks from now). Start 19.4%. Current 16.3%.

NEW SHORT TERM GOALS – WEEK 16 – 26/11/2011 to 02/12/2011

4 Gym sessions – my own devised program based around 5*5 - 5 reps for 5 sets.

2 Yoga sessions from my Total Yoga DVD.

0.3% decrease in Body Fat. So target is 18.8%.

Continue reading “Power” by Jeffrey Pfeffer.

Watch 2 articles from the Website – TED conferences.

Read the 6 free weekly articles from my The Economist Iphone app.

1 Sports Massage.

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB is currently 7.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB is currently 2.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44 (aka 28 weeks from now). Start 19.4%. Current 16.3%.

APPENDIX

The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.

~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~

“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”

I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.

This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????

The Roberts Definition of Age Reverse.

Obviously I will age, my cells will pack up and I will die. This can not be stopped.

However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc

I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.

ROBBO REVERSE RETURNS v2.0

ROBBO REVERSE RETURNS v2.0

I haven’t blogged for 3 weeks or so, and this has coincided with a period of slacking, to put it mildly. In regard to exercise, diet and knowledge.

Although, some of it was enforced, I was unable to train this week due to a neck problem. Which is either just a body weakness (which I can improve perversely by going to the gym) or possibly a technical fault with one or more of my Gym lifts.

Friday 18^th November 2011, is the end of Gym Week 14. So from Gym Week 15 and onwards I will begin blogging again.

The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.

~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~

“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”

I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.

This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????

The Roberts Definition of Age Reverse.

Obviously I will age, my cells will pack up and I will die. This can not be stopped.

However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc

I am 31 years old. So my body is unfortunaltey on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.

For example – check out the website ~~ Myseniorhealthcare. The “problems” below are taken from this website”

Cardiovascular problems – “Some changes that may occur in the cardiovascular system are a decrease in the elasticity of the blood vessels and heart valves, restricted blood flow due to the thickening of the vessel walls and because of the fatty deposits lining the vessels, and a decrease in the ability of the heart to pump out as much blood with each beat. As a result, you may feel fatigued, become short of breath more easily and have less capacity for physical exertion. To counteract some of these effects, maintain a normal weight, exercise regularly, stop smoking, reduce salt, sugar and fatty foods in your diet. If you do this, you will be able to tolerate natural changes more easily and still live a normal life, as well as help to deter the development of heart disease. “

Respiratory Problems - Decreased elasticity of the lungs may occur with aging. This may affect your lung's ability to utilize oxygen, as well as your ability to cough and take deep breaths. You may be more prone to fatigue and shortness of breath on exertion, and become more susceptible to infections. Once again, a regular exercise program and quitting smoking will help. Also ask a health adviser about diaphragmatic breathing. You can use these techniques to increase your lung capacity more efficiently.”

Muscular system – “There tends to be a gradual loss of muscle tone, elasticity and strength. In some areas, the muscle is often replaced with fatty tissue leaving you with little rolls or soft, flabby spots. But what is more significant is that your endurance or strength to perform certain tasks may also decrease. A balanced diet and regular exercise may improve muscle tone and strength. Adapt to decreased muscle strength and endurance and do not try to do everything yourself and give yourself more time to accomplish a task.”

Skeletal System – “The skeletal system gradually changes over the years until it is porous and brittle, as the bones lose calcium and also their density. This may be more pronounced in women. As a result, you may become more prone to fractures, notice a decrease in height or even develop a stoop in your posture. To retard this process, eat a diet high in calcium and vitamin D. Ask your doctor whether you would benefit from calcium and vitamin D supplements. Also, moderate amounts of exercise such as walking and exercising on a stationary bicycle are helpful and prove to be very enjoyable.”

Metabolic System – “There may be a gradual decline in the activity of the thyroid gland, as well as decline in the ability of the pancreas to produce insulin. As a result, there is a decrease in the body's ability to use fats and sugars and to convert them into energy. You may note an increase in weight, an increased blood sugar level when you go to the doctor, who may tell you that you have adult onset diabetes. You may find a decrease in energy as well as decrease in your ability to handle stress. Reduce your caloric intake, avoid junk food, reduce your sugar and fat intake, and exercise regularly.”

The Roberts – GOALS

As mentioned previously, I will blog weekly on a Friday. In the Roberts world it is Week 14 (14 weeks since I joined a Gym). Therefore my next summary blog will be Week 15 Friday 25/11/2011.

Short Term - Week 15 Goals – 19/11/2011 to 25/11/2011

4 Gym sessions – my own devised program based around 5*5*5 - 5 exercises, 5 reps for 5 sets.

2 Yoga sessions from my Total Yoga DVD.

0.3% decrease in Body Fat. So target is 19.1%.

Continue reading “Power” by Jeffrey Pfeffer.

Watch 2 articles from the Website – TED conferences.

Read the 6 free weekly articles from my The Economist Iphone app.

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB is currently 7.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB is currently 2.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44 (aka 29 weeks from now). Start 19.4%.

As per my weekly goals, I will factor in a 0.3% decrease in Body Fat. This will be judged weekly but will be a part of the bigger picture. So I will lower 0.3% weekly from the Body Fat weight I am now, which I will need to keep under. This means I have 29 weeks to get to 10% Body Fat. This is a sensible but challenging time frame, because my control of Body Fat will come from increase in Muscle more than Diet. In fact there will be no calorie constriction at all. What you eat IS important though, so a cake shaped piece of Meat is ok, but not a piece of cake….. well not often anyway.

10% is not an easy target but is achievable. For example even skinny people will have more than 10% body fat, as they often have a lot of hidden fat wrapped around the organs. In fact been to skinny carries more long term health problems than being slightly over weight.

A good test is can you see your abs in the mirror? In male’s abs generally only become visible between 10-12% body fat, no matter how many crunches you do. It’s generally between 14-18% for women. We all have abs - so if you can’t see your abs, then you have probably greater than 12% body fat – even if you look skinny.