Archive for category gym stuff

Some Readers Becoming Fitter, Finding The LIFE LESSONS Inspirational and Sending In Their Own Stories

Aug 21

Posted by ira in LIFE LESSONS, abs pictures, gym stuff | 7 Comments

There are people I know who are acting more healthfully since I began writing and talking about this site. And some have said how much they like the philosophical anecdotes about life that I call LIFE LESSONS. There are many more OTHER PEOPLE’S STORIES AND PHOTOS on the site now. This is great. Why not email me—or upload—your story?

Below is a recent photo of my abs. I injured my arm last August, stopped going to the gym, and cut way back on my exercising. So my muscles shrank a lot. But I started playing sports more and doing crunches at home. You can see progress photos above since the beginning. And then there is the guy in this video…he is my inspiration.

need more abs—6/13/10

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Tags: abs, health, inspiration, life lessons

Miraculous Message Meant For My Abs

Aug 19

Posted by ira in abs pictures, exercise, gym stuff | No Comments

this magazine waited five years for me to find it

Not to get too weird, but I had this amazing coincidence yesterday at the dermatologist’s office. I go for a complete body exam every six months, because I grew up in Florida, was a cabana boy in the sun all the time, and my CT doctor told me years ago that “You have a lot of sun damage here and need to be checked out periodically.” So glad he insisted, because the skin doc found a very deadly melanoma cancer patch growing on my back. By catching it early, I am still alive and healthy over five years later.

Yesterday I was feeling a bit sad in the waiting room, because I remembered just last August I had the most muscles of my life. I was going to the gym two or three times a week for over two years. I was built. Then I did too many pull ups, tore some arm and shoulder joints, became very lazy and stopped the gym completely.

Can’t seem to get back into it, though I am playing lots of tennis and some other sports. I easily ignore the weights resting six feet from where I type. I don’t do push ups anymore. I admire the bodies of muscular men whose pictures I post on this site. But I just have no motivation to do anything.

Until yesterday. When I once again sat in the waiting room and reached for a magazine on the table next to my chair—there have to be 40 chairs and at least five tables of current magazines. Yet this time there was an issue of Muscle and Fitness with a cover story screaming “Abs Special, 11 best ab exercises.” How could I resist, though I never buy or read these kinds of magazines.

It was definitely inspiring. It did not seem to have been read at all. Those postcard-sized subscription cards were still in it, the pages were like new. Pretty understandable, I thought, because most of the patients are old folks with conditions that have surfaced after years of skin abuse. Many have canes and use walkers. Can’t picture them lifting weights or doing crunches. Some are barely alive.

a five year old issue finds me goofing off and shames me

Then I noticed the date—it was May 2005. This copy has been sitting there for over five years!! How can that be? You’d think the receptionist would have discarded it or replaced it with newer issues. But it appeared to be the only muscle mag in the room. Did someone bring it there just to give me a visual kick in the brain? Did the Universe send me a message to lift weights, because it knows how lazy I have been?

You can probably dismiss the strangeness of my collision with this particular issue and its abs cover story. You can also make up 10 other explanations of how a new copy came to be there five years after it was published. But I am going to see it as a sign, an omen, a miracle and an amazing shaming.

I’m going to lift some weights and do some push ups as soon as I post this message…and I did it: 25 push ups and three sets of bent over rows for each arm, 15 reps each time, 35 pounds. It’s a start. Felt/feels good.

Tags: ab exercises, abs, gym work, Muscle & Fitness magazine, muscle magazines, overcoming laziness, signs and omens from the universe, strange coincidences

How John Isner Trains For Long Tennis Matches

Jul 1

Posted by ira in diet, exercise, gym stuff, tennis | No Comments

I wrote recently about the dangers of playing sports like tennis in hot weather. Doing it is much more difficult than watching it. I remember during the 2009 Australian Open that announcers were commenting on record temperatures over 100 degrees—it reached 111 one day. I had trouble in Miami, where I grew up, when I visited last year and played in just 87 humid degrees. How do players survive it for hours?

Isner and Roddick—2007

I heard that John Isner trained for this year’s Wimbledon by practicing heavily at Saddlebrook Resort in Florida’s mid-day heat. He spent up to 3 ½ hours a day on strength training and endurance. He also drinks coconut milk. By the way, he is 6’9″ and weighs 250 pounds. You can get some sense of his size in these pictures.

John Isner

So I looked up his specially designed training program and found this story by Joey Johnston of the Tampa Tribune:

… Before Wimbledon began, Craig Boynton, Isner’s coach, told the player he was strong enough to play for 10 hours. It was meant as confidence-building inspiration. But he wasn’t far off the mark.

“We develop programs for a lot of different players – some of them follow the plan and others don’t as well as they should,” said Jason Riley, Saddlebrook’s director of sports performance, who serves as Isner’s strength and conditioning coach, along with Kyle Morgan.

“John is meticulous about it. He implements the plan. He really takes care of his body. Coming out of college, it’s just speculation, but I’m not sure if his body would’ve held up. Physically and mentally, I’m not sure if he could’ve withstood a match like that.”

The essentials:

Diet: Riley is a big proponent of coconut water, which mimics electrolytes. He stresses food that provides sustained energy, such as fish, chicken, brown rice, sweet potatoes, whole wheat pasta and “a ton of vegetables.”

“When you go 70-68 in the fifth set, there’s going to be a lot of inflammation in your body,” Riley said. “The more antioxidants and vegetables you put in there, the better off you’re going to be.”
Does Isner ever stray from his diet, perhaps getting spotted as a fast-food drive-thru?

“I’m sure he does – but not very often,” Riley said with a smile. “You’ve got to know the times you can do those things – and the times you can’t do those things. He’s in a good place with his body now and he doesn’t want to mess that up. That could mean gaining weight or losing weight.”

Strength and conditioning: Isner alternates between the weight room and exercises to aid his movement and agility. Read the rest of this entry »

Tags: Andy Roddick, Craig Boynton, diet, heat at Australian Open, Isner workout routine, Isner's 2010 Wimbledon match, Isner's coconut milk concoction, Isner's diet, Isner's training routine, Jason Riley, Joey Johnston, John Isner, Kyle Morgan, Saddlebrook Resort, Tampa Tribune

Jason Statham’s Workout Routine

Jun 14

Posted by ira in abs pictures, diet, exercise, gym stuff, photos of celebrities, weight loss/overweight | No Comments

After admiring his physique, I bumped into this Men’s Health article about how Jason lost 17 pounds in six weeks and how he grew all his muscles. It’s an eye opener to someone like me who loves sugar and spends 30 minutes doing only abs exercises. Jason’s entire routine takes just 35 minutes. But he does it six days a week, and the pictures show he is doing something very right. I love his comment in the article: If Statham’s workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word “f–king.”

Jason's muscles pop in Transporter 3

Statham’s Secrets of Superlean

Actor Jason Statham took on a brutal new training regimen and dropped 17 pounds in 6 weeks. So, what are you waiting for?

“He’s a bit lardy, isn’t he?” Jason Statham says in his gritty British voice, chuckling. He’s referring to the man in two pictures he’s holding, a pair of classic “before” shots, one from the front, one from the back. Indeed, the man in the photos has some extra dough, and not the green kind. There’s muscle there for sure, but no definition at all. Jason Statham isn’t ripping on just anyone: He’s the guy in the photos.

Jason Statham’s weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Work out hard and you’ll crave calories as fuel at the same time you loathe the millstone they can form around your middle.

“I never gave a f–k about a calorie,” Statham says. “An apple? It’s good for me. I’d have five. Bananas? Eat the bunch.”

Statham was staying active at work, filming the shoot-’em-up War, in which he has his first fight scenes with a worthy adversary — Jet Li. But the pounds crept onto his torso and hung there like the remembrance of meals past.

Now Jason Statham brushes aside the ugly photos on the coffee table in his living room and gives me a dose of his current reality: He lifts up his shirt. He’s shredded — rumble-strip abs, cords in his chest, veins in his arms.

“That’s 17 pounds in 6 weeks, mate,” he says, and then plops down on his sofa again. “And that’s working out 6 days a week for, at most, about 35 minutes a day. I’ve never, ever gotten results like this before.”

That’s a bold statement from a man who used to be on the British Olympic diving team and lists mixed martial arts (that’s UFC-style fighting) as a hobby. In fact, he sounds like an infomercial. So what’s the secret?

Prepare to sweat. And hurt. And, well, eat. But only enough to stoke your fire, not smother it.

Jason in jail in Death Race

The Workout

If Statham’s workout is your model, you should understand that, at times during our talk, he referred to it as horrible, nauseating, bastard, murder, nightmare, and priceless, preceding each description with the word “f–king.”

What follows are his general guidelines and some sample exercises. For a typical week’s complete workout, go here.

He works out every day but Sunday with Logan Hood, a former Navy SEAL that runs Epoch Training (www.epochtraining.com). Saturdays are reserved for hour long sustained trail runs in the Hollywood Hills while the other 5 days are spent at 87Eleven, a full service action film company and stunt studio located in a converted warehouse near the Los Angeles airport. Hollywood stuntmen own and train at the unique facility. There are trampolines, climbing ropes, heavy bags, barbells, kettlebells, crash pads, and a complex apparatus of pullup bars.

There are only two real rules to the workout.
1. No repeats. “I haven’t had one single day in 6 weeks that has been a repeat,” he says. “Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you’ll never do that workout you did on Thursday the 23rd of August again. It always changes, and that’s what keeps it so interesting.” Read the rest of this entry »

Tags: Death Race, diet, Jason Statham, Jason's workout, Transporter 3, workout

Spring Into Shape With Smart Exercise

Apr 12

Posted by ira in aging, diet, exercise, gym stuff | No Comments

When I started reading this article, I immediately thought, “Another author telling the same obvious tale—exercise is good for you. Don’t people get it yet? Is it really necessary to keep saying the same thing?”

But then I recognized one of the books Dr. Ni has written—I already own it and like it. And he talks about injuries, while I also was enduring a back pain that may have come from too many weights lifted or too many crunches after too long of not doing too much. So I am sharing a few excerpts. He also mentions and includes links to Tai Chi and acupuncture.

No Pain, No Gain? Think Again! I have a number of patients who are “weekend warriors”—people who don’t exercise much during the week but go to the extreme on weekends. They’ll engage in vigorous physical activities like mountain biking or high-impact aerobics—and then usually end up in my office with an injury. There is nothing wrong with these intense athletic activities, but when they are done infrequently, they often lead to injuries.

To reap the benefits of exercise, it isn’t necessary to work out to the extreme or get your heart pumping to its maximum. On the contrary, many studies show that regular, moderate exercise does more for your health and waistline than periodic intense workouts. Also keep in mind, when exercising beyond a healthy level of heart rate, your body switches from burning fat to burning carbohydrates for energy. The old maxim of “no pain, no gain” is destructive, and the wear and tear of physical strain takes its toll.

… From my clinical experience and research, I am convinced that it is best to exercise four times or more per week, for 30 minutes each time.

…In my 25 years of clinical practice and research on centenarians, I have never met a healthy person or centenarian that lived a physically inactive life. Exercise brings with it numerous benefits, from boosting your energy and reducing stress hormones to lowering your risk for heart disease, stroke, cancer depression, and diabetes.

Dr. Maoshing Ni, Longevity Expert
Author of Secrets of Longevity: Hundreds of Ways to Live to Be 100

Tags: avoiding sports injuries, Dr. Maoshing Ni, how much exercise a week, how to live to be 100, Secrets of Longevity

Sports/Exercise Report

Mar 31

Posted by ira in Zumba dancing, exercise, gym stuff, rowing, sports, tennis | No Comments

March ended up being an exhausting month of activity: 21 days total of sports and gym time and four crunch sessions. This compares with records of 25 physically active days in November and nine crunch sessions in December. I did increase to 750 ball crunches twice, up from 550 in February, but below my record 1050 in January. I think the two weeks of vacation travel with restaurant meals was unsettling and used up exercise opportunities. I can’t yet play tennis on a plane.

The three draining days of downhill skiing (one of those on moguls) wore me out for the last two weeks. The week I returned home, I played squash and tennis 9 out of 10 days. I was tired. For the month I played tennis 13 days and 27.5 hours (record is 16 days and 41 3/4 hours), squash two days and 2 hours (record is 8 days and 7.5 hours), made it to the gym four times (just 2 hours), rowed 4 times and went to one Zumba class.

The last day I played tennis on the 29th, I was terrible…lots of unforced errors. Somehow I just couldn’t make it easily through 3 1/2 hours of tennis, when in previous months I was able to last for 4 1/2 to 5 hours. Maybe I will be recharged after my 69th birthday on April 5th.

The Dangers Of Exercise And Bodybuilding—April Fools

Mar 28

Posted by ira in bodybuilding, exercise, gym stuff, humorous stories | No Comments

Tags: bodybuilding hazards, dangers of exercise, humorous stories, improbable developments

Can Anyone Fit In An Hour Of Exercise Each Day?

Mar 23

Posted by ira in aging, diet, exercise, gym stuff, weight loss/overweight | No Comments

CHICAGO (Reuters) – Healthy middle-aged women in America will be hard pressed to get in the full hour of moderate exercise it will take to avoid gaining weight as they age, and it may be too challenging for some.

A study published in the Journal of the American Medical Association on Tuesday found that middle-aged women need to get at least an hour a day of moderate exercise if they hope to ward off the creep of extra pounds that comes with aging.
“Time is a four-letter word,” said Eva Lazarra, 48, a pharmacist at Loyola University Medical Center in Maywood, Illinois, who was taking a break from work to lift weights at the facility’s fitness center.

“In a realistic world of a working mom with a family, it can be difficult. I’ve done my best,” said Lazarra. “I have done marathons. I have done triathlons. Unfortunately, we have to start looking at prevention, and that being part of our daily life.”

President Barack Obama and first lady Michelle Obama are already waging a war on childhood obesity. It may take a similar push in adults to help them avoid the health consequences of obesity such as heart attacks, strokes and diabetes.

Already, two-thirds of U.S. adults and nearly one in three children are overweight or obese — a condition that increases their risk for diabetes, heart disease and other chronic illnesses. Read the rest of this entry »

Tags: how much exercise it takes to avoid gaining weight, how to avoid weight gain, Journal of American Medical Association, Michelle Obama's war on childhood obesity, obesity

Older Women Need Exercise PLUS DIETING To Lose Weight

Mar 23

Posted by ira in aging, diet, exercise, gym stuff, weight loss/overweight | No Comments

CHICAGO – Rev up the treadmill: Sobering new research spells out just how much exercise women need to keep the flab off as they age — and it’s a lot.

At least an hour of moderate activity a day is needed for older women at a healthy weight who aren’t dieting. For those who are already overweight — and that’s most American women — even more exercise is called for to avoid gaining weight without eating less, the study results suggest.

“We all have to work at it. If it were easy to be skinny, we would all be skinny,” said John Foreyt, a behavioral medicine expert who reviewed the study but wasn’t involved in the research.

Brisk walking, leisurely bicycling and golfing are all examples of moderate exercise. But don’t throw in the towel if you can’t do those things for at least an hour a day. Even a little exercise is good for your health even if it won’t make you thin, the researchers said.

Their findings are based on 34,079 middle-aged women followed for about 13 years. Most were not on calorie-cutting diets. The women gained an average of almost 6 pounds during the study.

Those who started out at a healthy weight, with a body mass index less than 25, and who gained little or no weight during the study consistently got the equivalent of about an hour of moderate activity daily. Few women — only 13 percent — were in this category.

Few already overweight women got that amount of exercise, and the results suggest it wasn’t enough to stop them from gaining weight. Read the rest of this entry »

Please Don’t Worry About Me, I Am Fine

Mar 10

Posted by ira in Zumba dancing, exercise, gym stuff, sports, tennis | No Comments

Some readers are wondering why I haven’t been posting lately—the longest interruption in a year. I am simply out of town on spring break vacation, was preparing for the trip, was working on some intense business obligations and have been playing sports almost every day! Even went to the gym three times so far this week.

Yesterday one friend wanted to play tennis twice during the day in 76-degree sunshine, and then my daughter challenged me to join her and her friend in a Miami Zumba class. We were the only non-Latinos in the class, and it was really a sensuous, sexy, sweaty group. Lots of rolling hips and hair-whirling heads. Even the elderly women shook shoulders and twirled like girls. I love it. Spicy, like Hot Salsa. Blasting music…my ears were ringing. And a very different flavor from the Zumba class I took in Connecticut. As a result, I slept more than nine hours last evening. I was really tired.

So please be patient. I am reading Agassi’s auto bio and Brad Gilbert’s tennis guide called, Winning Ugly, so my tennis game should improve. I have lots more to tell, once I am back home on my own computer with a number of articles and stories ready to post. Thanks for your patience…

Tags: Agassi's autobiography, Andre Agassi, Brad Gilbert, tennis, Winning Ugly, Zumba

Different Views About High Cholesterol

Dec 31

Posted by ira in diet, exercise, gym stuff | No Comments

My brother, Michael, stayed at my house a few days and said that I am obsessed with food, and that he was uncomfortable eating with me, believing that I am judging him for eating “badly.” “I like to eat what I want,” he said, “and if it means I live a couple of years less, who cares. I’m not willing to give up those foods I like so much.” My argument about how some people get their endorphin high from food instead of exercise doesn’t seem to apply in his case, because for many years he did triathlons, and at 53 still does one leg of those races. He also goes to the gym once a week or more.

When I mentioned that maybe his diet and high cholesterol numbers—I think he is near the 240-plus that I read is heart attack range—might cost him 10 or 20 years, not just two, and that he was setting himself up for a heart attack, he said that I was overreacting. He pointed out that our father had a cholesterol count of 300 and lived to 88. It’s just genetic for him, and nothing he does lowers his count. So why worry about high numbers or attempt to do anything that isn’t going change them.

HERE IS MY BROTHER’S RESPONSE TO THE TWO PARAGRAPHS ABOVE.

Ira, a couple of things as I remember them:

I observed that you are obsessed with Dying, and eating correctly is a part of that. You are obsessed over cholesterol, I am less of a fanatic. I am not “uncomfortable” eating with you, I enjoy eating with you, we have great conversations. I feel that you are often lecturing that “what works for you” should be the standard for everyone. I have read many relatively new reports that imply that the cholesterol connection has been flawed, and we have 3 generations of doctors who have been taught that this is gospel. The AMA doesn’t want to admit they made a mistake! They don’t want to tell you that cholesterol is totally necessary for proper brain function, and that the drugs they have prescribed for years may be the cause of some alzheimers patients, in addition to the known liver damage, kidney damage, and possibly cancers people seem to be having.

I don’t give up anything, but I eat and drink everything in moderation. When at your house, I eat all those great cheeses you supposedly buy for us. I never have them (unless someone gives them as presents) except at your house, or the occasional party. Are you then buying them for us, or for you?

I don’t get an endorphin high from eating, or biking, or running, or cycling, or tennis. No need to go into details about when I do get that high by the way!

My cholesterol is around 235. Doctors (who insist it should be under 200) still want to put me on cholesterol medicine to bring it down. I refuse—the fix is more damaging then the cholesterol. I am not a heart attack candidate, I am not significantly overweight, I can out run, out swim, and out cycle most of my peers, and many who are 15 years younger than me. Read the rest of this entry »

Tags: cholesterol, cholesterol can't be lowered in all cases, eating bad food causes minimal damage, high cholesterol is not bad for some people, how bad are high cholesterol numbers, how important is eating for good health, obsessed with dying

A Reader Criticizes This Site

Dec 30

Posted by ira in aging, diet, exercise, gym stuff | 4 Comments

A woman friend said my web site is now sending out a bad and superficial message: that it is important to look good, and that your body’s appearance is ultra important. This is reinforcing our culture’s terrible emphasis on youth, looking young, and acting like anything but your age, if you are over 30 or 40. I have been seduced, she said, and am simply a pawn in the plan, especially when I am showing so many toned and fit bodies, women naked or in bikinis, and working to make my own body look younger and fitter with defined abs and hair coloring. Most people are not so muscular or thin, and the pictures on my site are insensitive, making some viewers feel resentful, insecure and unattractive.

I actually thought the photos might inspire people to work at diet and exercise to improve not only how they looked, but how they felt physically as well as psychologically. An additional benefit, I thought, was that readers would become healthier and have fewer colds and illnesses.

What do you think?

Tags: do idealized bodies inspire others to work out, emphasizing abs is superficial, fit body photos are insensitive, muscular bodies make ordinary people insecure, terrible youth culture

Why I Froze My Gym Membership

Dec 19

Posted by ira in exercise, gym stuff, tennis | No Comments

After going to the gym 6 to 10 times a month for 2 ½ years, I just turned in my key…”temporarily,” of course. Although I have gone only five or six times in the last 4 ½ months due to an arm and wrist injury, I have become a passionate tennis player: 32 hours in 9 days out of 11 and then 13 more hours in 5 consecutive days out of the next 8. That’s 45 hours in the last 19 days. The wrist hurts in the morning, before I start playing and for a few hours after. But I love the sport too much to stop. Hopefully there will be no permanent damage.

A friend who wrestled in college said that he just tuned out the aches, bruises and injuries. He felt no pain. Similarly, when I am playing, I usually don’t feel anything, except when I hit a ball in certain positions. Then the “ouch” is pretty major. Traumatic. I also have difficulty serving forcefully, which requires a lot of wrist motion, as well as certain high and net volley shots.

I thought this week I would take it a little easier, but then three different much stronger players called for partners (in addition to my regularly scheduled doubles games), and I was seduced easily into two different singles sessions and a super powerful doubles game yesterday morning. By the end of 4 1/2 hours of doubles yesterday, I was punchy. Seriously tired. It was close and tense. I saved five set points during one game I served. And my team lost by just 7-6 and 7-5. Most importantly, I am improving, even with the pained wrist.

One of the singles contests was with a man I’ve played occasionally for two years, but never won a set. I beat him 6-0 for the first time last week, and this week I won 6-4, lost 3-6 and then 5-7. Getting better. Can’t win more than two games a set from the other singles player, who serves the ball around 110 mph, according to a friend who has coached tennis more than 50 years.

But all that tennis and my hesitation to really strain my wrist have kept me away from the gym. I have some weights, core roller, exercise ball and other tools for muscles at home. Still find it hard to make myself use them. But maybe now that I am going to take a little break from such strenuous tennis playing, I will discover the will-power that has been missing. The tennis sure is fun, though. I love it. And I can also report that I just finished another set—not for tennis—of abs crunches. This is the fifth time this month. I am back up to 750 (250 each time with two one-minute breaks) with legs on the ball and 550 when I do 300 bicycles plus 250 on the exercise ball.

It’s all part of my evolution to build a six-pack and a flexible, fit and healthy body. What an adventure. I am really hooked on this journey and very relaxed about the detours and route changes on this path that is taking me as much as I am directing it.

Tags: exercising at home, finding the will power to exercise, giving up on the gym, passionate tennis, playing with injuries and pains, sports seductions, the fun of improving at sports

Why Exercise Won’t Make You Thin

Dec 17

Posted by ira in diet, exercise, gym stuff, weight loss/overweight | 2 Comments

Here is a challenging article that John Cloud wrote for Time Magazine’s August 9, 2009 edition. (http://www.time.com/time/health/article/0,8599,1914857,00.html)
A summary of the main thesis is as follows:

“…The conventional wisdom that exercise is essential for shedding pounds is actually fairly new. As recently as the 1960s, doctors routinely advised against rigorous exercise, particularly for older adults who could injure themselves. Today doctors encourage even their oldest patients to exercise, which is sound advice for many reasons: People who regularly exercise are at significantly lower risk for all manner of diseases — those of the heart in particular. They less often develop cancer, diabetes and many other illnesses. But the past few years of obesity research show that the role of exercise in weight loss has been wildly overstated…

“…The basic problem is that while it’s true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn’t necessarily helping us lose weight. It may even be making it harder….

“…Yes, it’s entirely possible that those of us who regularly go to the gym would weigh even more if we exercised less. But like many other people, I get hungry after I exercise, so I often eat more on the days I work out than on the days I don’t. Could exercise actually be keeping me from losing weight?…”

Tags: benefits of working out, diet, does exercise cause weight gain, exercise, overweight

Anger Creates Tennis Fanaticism

Dec 10

Posted by ira in gym stuff, tennis | No Comments

I am now driven to play, in spite of wrist/arm discomfort and occasional tiredness. I am guessing that it has to do with how angry and upset I have been. (See earlier post on December 8th) I have gone over the edge. As a friend observed, working out and sports activity are the best way to vent bottled up emotions.

I have played tennis and some squash for 32+ hours in nine out of 11 days:

Nov 30–2 hrs doubles + 3 hrs singles = 5 hrs

Dec 2–2 hrs dbls + 1 3/4 hrs sngls = 3 3/4 hrs

Dec 3–4 hrs dbls = 4 hrs

Dec 4–3 hrs dbls = 2 hrs hitting = 5 hrs

Dec 6–3 hrs dbls + 2 hrs squash = 5 hrs

Dec 7–3 hrs dbls = 3 hrs

Dec 8–1 hr hitting = 1 hr

Dec 9–1 hr hitting + 1 hr sngls = 2 hrs

Dec 10–3 1/2 hrs dbls = 3 1/2 hrs

I certainly feel fit. And I am definitely improving. Sometimes I feel really tired. I was like a zombie in one session. Punchy in the head. At first I thought I might be running away from my responsibilities. Or in denial about something. But now I think it is related to my rage at some of the bad breaks or illness I and my friends and relatives are experiencing.

I also believe that I am playing as hard as I can while I can. A way to convince myself that I am not aging and deteriorating.

One 62-year-old said that he sees the guys in their 70’s moving less rapidly than he does and flubbing shots. He wonders when that will start to happen to him. Not yet. At this point, with a new knee, he makes it to the ball almost every time. But don’t we all fear the negative results of becoming older, losing agility, putting up with new aches and pains, working around memory lapses?

Yes I missed much of the fun of playing when I was younger. I had to earn my living. But at least I am making up for that now. Until it changes.

With all this effort on the tennis courts plus my aching wrist and arm, the gym has become non-existent. Is this the end of the gym phase of my life? I feel sad about even the thought of it.

Tags: anger creates madness for sports, fear of aging leads to unreasonable determination, tennis, venting emotions thru physical activity

Exercise/Sport Report

Nov 25

Posted by ira in Zumba dancing, exercise, gym stuff, hunting, photos of celebrities, squash, tennis | No Comments

David Beckham shows off abs for Armani ad—2009

I am now addicted. Maybe it’s endorphins that are kicking in. I read that they can be as powerful as morphine. I have become a sportaholic or exercisaholic. I am astonishingly fit, hardly tire, barely sweat (it is 40-50 degrees outside the indoor tennis courts I play on these days).

In just 25 November days, I have done the following:

Tennis—played 15 times, some sessions for three hours of singles and doubles

Squash—played, mostly practiced 6 times, three in a clinic, each session one hour.

Hunting—3 times, average of three hours each time

Zumba—once

Crunches—9 times, some slow, some sloppy but 500-700 most times

Lat pulldowns—6 times

I am now an exercise junky. Read the rest of this entry »

Tags: abs building, Armani underwear ad, becoming an exercise junky, crunches, David Beckham, exercise endorphins, hunting, squash, tennis, Zumba dancing

How Beth Lost 28 Pounds So Easily That She Is Unimpressed With Her Achievement

Nov 6

Posted by ira in OTHER PEOPLE'S STORIES, diet, gym stuff, weight loss/overweight | No Comments

Met a very attractive woman named Beth a couple of months ago who admitted gradually as we talked that she lost 28 pounds in about a year: “From 170 to 142,” she responded matter of factly. There was no excited pride or emotional celebration in describing her achievement. She was completely nonchalant, which surprised me. Acted as if anyone could do it. I think she may be too shy to ever show me a “before” picture, but these days she looks healthy, fit and stands tall.

“How did you do this?” I wondered, “and what motivated you to start?”

Her answers make it all sound so easy…

First her sister-in-law joined a WeightWatchers Program, followed the recommended menu and started losing pounds. That inspired Beth to finally change her own life. She modified her sister-in-law’s plan to suit her own needs and preferences.

Mainly she cut out all junk foods and reduced her portion sizes.

Next she began exercising at least three to four days a week, an hour each time. She limited this effort to running on a treadmill while shadowboxing simultaneously for her upper body. She demonstrated how she throws punches in the air, and I was glad that I was a few feet away.

The frequent exercise apparently reduced her desire for non-essential calories. Now when she goes out with girl friends, she simply avoids the desserts that she used to love and crave and thought she could not possibly do without.

I asked Beth to write about her life-changing accomplishment, but she thought there wasn’t much to say. It was easy, and she looks and feels great. End of story!

But we all know that giving up desserts and other taste treats while somehow making yourself exercise three or four hours a week takes major determination, time and continuous discipline. Beth may be unimpressed with her success, but I am applauding her silently every time I think of her. What is your reaction?

Tags: avoiding desserts, change of diet, eliminating junk food, influence of WeightWatchers Program, shadow boxing, treadmill

Flashing At The Breakers In Palm Beach

Nov 5

Posted by ira in abs pictures, gym stuff | No Comments

This is becoming a bit ridiculous, especially when my abs are disappearing without exercise. But I want you to see the (ups and) DOWNS of ab building, as well as when my muscles were growing larger. I have friends who say you are only as good as your last book, or deal, or show. Staying fit is in the same league—you have to keep at it. There’s no stopping and retaining earlier results. Or they will slip away, and you have to make more effort once again.

Flashing in Palm Beach—10/25/09

This world-famous hotel was designed by the same architects who did the Biltmore in Coral Gables, Florida (see November 4th post) and also Grand Central Terminal in New York. Maybe I should flash in front of more famous buildings…as long as my abs grow and show better.

Tags: abs, Biltmore Hotel, Breakers Hotel, Coral Gables Florida, Grand Central Terminal, Palm Beach Florida, Sticking with exercise

Helluva Week For Physical Stuff—From A (abs) to Z (zumba)

Nov 1

Posted by ira in Zumba dancing, archery, diet, gym stuff, hunting, squash, swimming, tennis | No Comments

Back home to normal life: signing checks, initiating roof replacement, selling a horse. But still awed with the increased physical activity of the last week. I will post specifics later of my time:

hot tubbing with Palm Beach girls,
eating enough desserts in Florida to gain five pounds,
swimming in the country’s biggest hotel pool,
tennis playing/practice (four times in six days),
squash practice twice, including a one-hour group lesson,
ab crunch workouts twice,
practicing archery for upcoming hunting of wild turkeys,
two gym visits for mi latissimi,
Zumba dancing with 26 mostly Latina ladies,
skipping Connecticut meals and exercising enough to lose five pounds,
driving a newly-leased, “brilliant red” car like I was on the race track, and
making 25 green-headed, red-faced, white-ring-necked pheasants feel drunk, so they wouldn’t fly away as I set them in bushes.

I am determined to rebuild my abs and play better squash and tennis, and this burst of body energy better jump-start the effort.

Tennis and Exercise Reports

Oct 29

Posted by ira in exercise, gym stuff, squash, tennis | No Comments

I just returned Wednesday the 28th from Florida, where I attended a college reunion. I will comment later on what I saw when I looked at people I hadn’t seen since 1962. First a report on the month’s physical activity, which was hampered by the high-class problem of being away 22 days.

Gym Work—I avoided it like I used to, as if it were a punishment. And Surprise! Surprise: my abs have practically disappeared. No wonder. I worked on them diligently April, May, June, July…then went to the gym just three half-hearted-30 minutes-each visits in August, September and October. Just used the lat pull down machine. Once in Boston and twice in Miami. How did I ever go to the gym 6-10 times a month? I did do crunches at the gyms or at a hotel. But the quality is very poor—when doing bicycles, my elbow doesn’t always touch my knee after about 60 or even 50 on the last two sets. We’ll see how long it takes me to get back where I was. I really miss seeing some definition each time I shower or brush my teeth.

Oct 5: 100+100+100=300 bicycles + 200 chairs

Oct 10: 100+100+100=300 bicycles + 200 chairs

Oct 14: 100+100+100=300 bicycles + 200 chairs

Oct 16: 100+100+100=300 bicycles + 250 chairs

Oct 18: 30 minutes of slow, good crunches and lat pull down in gym

Oct 21: 100+100+100=300 bicycles + 200 chairs

Oct 27: 100+100+100=300 bicycles plus lat pull down in gym plus first Zumba dancing class

Oct 28: lat pull down in gym

Oct 30: 150+150+150+200 ball crunches

Tennis Play—Six contests plus an hour against a wall in Miami. Includes two singles matches in which I beat a contemporary and played well against a 40+ in a Florida pickup game.

I was awful after a two-week break and jet lag. But I hit a lot of good strokes yesterday after Wednesday’s wall practice. When it clicks in, the game is terrific. Also made it to the squash court for an hour of practice. Just agreed to attend a squash clinic on November 1st.

Tags: exercise report, tennis report

Top 10 Tips From A Personal Trainer

Oct 19

Posted by ira in diet, exercise, gym stuff | No Comments

Lots of good specifics here, but #8 celebrates one of the main reasons for this site: “We are not supposed to get weak and incapacitated as we get older. It is not true that we should stop being physically active as we age. Instead we should continue with cardio, resistance training and core building for a lifetime. Tennis, swimming, golf, yoga and power walking can be done forever.”

by Kari Henley, President of the Board of Directors at the Women & Family Life Center
October 18, 2009

Personal fitness is one of my ongoing challenges to balance in life. Last week, I wrote about how I am a “workout flunkie” and my pursuits of neighborhood fitness – with the help of personal trainer, Terry O’Hara. Most of us can’t afford a personal trainer, yet the ideas, support and insights are real gems that have me rethinking the investment!

This week, I want to share her “Top Ten Tips” – and I’ll bet you will be surprised they have nothing to do with money, struggle or pain:

1. Your mental image of yourself defines what you will work toward. What is your reason for getting out to exercise in the first place? Is it so your clothes fit better, or to be able to ski this winter without dying on the slopes? Developing a strong mental image that is specific and positive will help motivate and guide your decisions.

2. Nobody eats enough good food. This one is huge, as most of us are on a perpetual diet, and pride ourselves by not eating, or skimping along with a minimal meal in order to splurge later. Wrong! “By 1pm, you should have already eaten breakfast, a snack, lunch, and be getting ready for another small snack,” said O’Hara. “You need to take a counter intuitive approach to your diet and until you start eating, the diet cycle can trap you.”

3. Your body adapts to everything. This applies to your diet and exercise, or lack of it. If you start walking a route in your neighborhood and think you can just do that forever- wrong! Ever noticed you start on new cardio equipment at the gym and it is hard to get through 20 minutes, but after a month you are hardly out of breath? That means it is time to mix it up and do something new. Try rowing, or stairs.

4. The word “Carbs” is a misnomer for dieting. Read the rest of this entry »

Tags: change your exercise routine, do pushups, eat more good food, eat some carbs, Kari Henley, know your body fat percentage, personal fitness, personal trainer, stay physical as you age, Terry O'Hara, top ten fitness tips, your goal defines you

Fitness Difficulties When Traveling

Oct 12

Posted by ira in diet, exercise, gym stuff | No Comments

Just returned yesterday from 11 days in Sweden, where I enjoyed different herrings, the history, old architecture, a boat tour, happy people. I stayed in Stockholm, two country manor houses (classified as castles) and the airport. Eating healthy and exercising regularly were impossible.

Can someone advise me how to travel and stay fit?

ira visiting stockholm—10/5/09

None of the places had an exercise room; the airport hotel had only treadmills. One castle was literally 20 miles from a gym. In Stockholm I was so busy sightseeing that I never searched out a fitness place. The one nearby that the hotel recommended offered spa, cafe and pool and cost $70 a visit! I just looked. I did do crunches in my room two days before breakfast and without any stretches. That was it. Pathetic.

dwindling abs in stockholm—10/5/09

Of course I could have done more exercises in the room, but my sore arm kept me from doing pushups. And between de-jet lagging, staying up late, and getting up just in time for breakfast, which stopped being served at 9:00 in most of the places, I didn’t fit in anything else. I was also too full to do exercises after eating and in a rush to get out and see the sights.

The good news is that I walked miles looking at the buildings and palaces, the gardens and museums. Read the rest of this entry »

Tags: eating healthfully while traveling, exercising when traveling, happy Swedish people, keeping fit overseas, Stockholm tourist sights, Sweden, Swedish diet

Exercise Update

Sep 29

Posted by ira in exercise, gym stuff | No Comments

Since July 30th, I have only been to the gym once, because my right arm and both shoulders started aching. I thought it might have been “tennis elbow” or that I had hurt myself doing pull ups. The orthopedist said it was a mild case of whatever it was, and that nothing appeared torn. I needed rest and time. In spite of that advice, I continued to play tennis and practice squash, noticing that the aches were minor after each match.

ira balancing on one foot on the trampoline—9/23/09

I have also been to a physical therapist five times for two hours each visit. In addition to arm exercises, I am now doing lat pull downs there and working a lot on my right ankle, which has not healed completely since I sprained it on May 12th and interrupted my racket sports for over a month.

One exercise requires me to stand on my right foot for two minutes while throwing a five-pound ball to the therapist who throws it right back to me…but I am standing on a trampoline! This is very hard. It stresses and strains the whole leg. Amazing how much I improve with each session as the muscles strengthen. The therapists can hardly stay up on one foot when they try it, and they are on the solid floor.

During this injured, two-month period, I lost my momentum with exercise workouts, became lazy and undisciplined and basically stopped almost everything. For no physical reason, I eased up on my abs workouts, which could have continued without any problem. I only did crunches four times in all of August. Pretty sad and really bad. I had been doing a minimum of eight times a month.

September has been better. Disgusted with my inaction, I started the crunches again and have actually set records. I worked on the abs eight times: Read the rest of this entry »

Tags: abs, balancing on one foot on a trampoline, bicycle crunches, crunches, crunches with legs on large exercise balls, physical therapy, setbacks from injuries, setting crunch records

The Truth About Getting Flat Abs—It May Be Impossible!

Sep 15

Posted by ira in diet, gym stuff | No Comments

Here is an article a friend sent me from Singapore that suggests not only how hard it is to make a six-pack, but that it may be impossible to lose enough belly flat to reveal your abs if you don’t have the right genes—no matter how much exercise and diet you do. The article also has many other links that are useful.

By Paige Waehner, About.com
Updated: April 3, 2009
http://exercise.about.com/od/abs/a/flatabs.htm

I get many questions about getting flat abs, but one email stands out. This reader wrote: “I’ve been working on my lower belly pooch for about 2.5 years and it still won’t go away even though I have a good diet.” That email made me realize how long many of us persist with these types of goals, even in the face of failure.
Despite the facts, many people still think they can get flat abs if they do enough ab exercises. They think, if they’re not achieving that goal, they must be doing something wrong. The truth is, getting six-pack abs is hard and, if you haven’t seen yours yet, maybe it’s not what you’re doing that’s the problem.

The Myth That Wouldn’t Die

If you’ve been doing crunches forever and are wondering why you still don’t have flat abs, you’re no doubt operating under what I consider the biggest myth of weight loss: That you can do an exercise for a certain area of your body and get rid of the fat there. Read the rest of this entry »

Tags: About.com, cardio, changing your goals for building some body parts, difficulty of reducing fat in one area, exercising just one body area, flat abs, how to eliminate belly fat, low-calorie diet, Paige Waehner, six pack, strength training for entire body, why flat abs elude you

After Two Hours Of Physical Therapy

Sep 15

Posted by ira in gym stuff | No Comments

Working on strengthening my right arm and right ankle, both of which were injured and still ache. This picture was taken after two hours of therapy—my third visit in the last week. Last night I did 650 ball crunches (150+150+150+200), which was the 4th time crunching in the last 8 days. I’m trying to make up for lost time. Only went to the gym once in the last 6 1/2 weeks—lots of discomfort there. Anyway, the abs didn’t disappear.

abs after physical therapy—9/15/09

Tags: abs, crunches, therapy after injuries

A Reader Writes:

Sep 12

Posted by ira in OTHER PEOPLE'S STORIES, diet, gym stuff | No Comments

On Aug 28, 2009, at 3:42 PM, Michael Bluejay wrote:

Hi Ira. I always think of you when I use the crunch machine at the gym. I still don’t have visible abs but I think I’m close. My first problem was that I had a lot of weight to lose, but I lost nearly 20 pounds in the last 2.5 months, so I’m close.

On Sep 11, 2009, at 4:12 PM, Ira wrote:

Hi Michael–Congratulations on your progress and thanks for the kind words. Is it OK if I post them on the site?

You should write a story of your own about your fitness efforts. You know it doesn’t have to be a before and after tale…it can be a work in progress just like mine.

On Sep 11, 2009, at 9:23 PM, Michael Bluejay wrote:

Sure, feel free to post my comments. Read the rest of this entry »

Tags: abs, crunch machine, dealing with other people's reaction to one's health efforts, diet, gym, losing weight, vegan, vegetarian

I Can’t Believe It!

Sep 11

Posted by ira in exercise, gym stuff | No Comments

Just did some bicycle crunches: 100+75+75+75=325 followed by 225 ball crunches= 600 total. My record before was three sets of bicycles, 100 each time, plus 200 ball crunches after a two-minute break. This is the third day in five that I am crunching. Good progress. Could have done more on the ball, but don’t want to hurt myself. I’ll get there…

The most amazing fact is that it only took 16 minutes. I should be able to knock these out like crazy. We’ll see.

Tags: abs, crunches

I’m Back After 40 Days and 40 Nights

Sep 9

Posted by ira in LIFE LESSONS, gym stuff, my background | No Comments

That is how long since I went to the gym. What an intermission. Lots of excuses, soreness, travel, family responsibilities, and my own ordinary human nature. As I confessed in the posts about my background (see “my background” posts on April 4th), I have a history of not being disciplined about exercise, never went to a gym before two years ago and rarely played sports regularly.

I did injure myself (I think it happened when I was setting personal best records doing pull ups), went to a nurse, took anti-inflammatory pills, met with an orthopedist, and now a physical therapist. I’m told it could be a lot worse than it is, and I am almost sure to heal with a few weeks of special exercises for my right forearm, elbow and shoulder. (I did tear my right shoulder in three places back in 2006).

There is really no physical excuse for not doing abs work like crunches. There has been nothing wrong with my abdominal area. Nevertheless, I did crunches just six times. Three of those efforts were during the first two weeks of August (max of 750), and the latest was today, when I ground out only 350, mostly the more difficult bicycle type.

During this 40-day period in the workout desert, I could have lifted weights with my left arm. But I basically stopped. It was all mental. Too pressured and too lazy. And then too guilty. Could barely even write on this site. As much as I quote that “two steps forward, one step back” mantra, it’s painful to accept it. I hate it. Thinking about the Nadals, Picabo Streets, and a thousand other top athletes who get injured and push through their setbacks to return to their game and shine should be an inspiration. Well I am trying to be inspired.

Here’s the breakdown of my limited home crunch exercising: Read the rest of this entry »

Tags: abdominal exercises, abs, athletes who overcome injuries, avoiding the gym, crunches, injuries are deadly for gym rats, inspiration for overcoming adversity, Nadal, physical therapy, Picabo Street, setbacks

Rudy Kellerman’s New Lease On Life—Jai Alai

Aug 31

Posted by ira in LIFE LESSONS, OTHER PEOPLE'S STORIES, gym stuff, jai alai, sports | 7 Comments

I find myself, yet again, sitting and waiting at the doctor’s office. It’s been nearly a year now of visiting doctors. I remember my parent’s routine, back in what they called their ‘golden years’. It consisted of going to the bank, attorneys and doctors. My wife, who is younger and in great shape no longer accompanies me on these medical visits. She tells me that I am a hypochondriac.

professional jai alai player

Three years ago we both began working out with trainers. After a year, I looked terrific. I could do 1000 jumping jacks broken up by sets of free weight lifting of over 100 lbs. I was looking and feeling great but always looked at training as a chore and a bore. You constantly get bombarded by society with the idea that exercising is the thing that one must do to maintain good health. Probably true enough but boring.

I started to notice I could no longer sleep on my right shoulder. I had terrible pain which was becoming increasingly worse, most likely stemming from old skiing injuries. The results of repeated falls skiing the black runs in Aspen during my youth had finally taken its toll. I stopped training and started with the cortisone shots that eventually led to a medical procedure to decompress the right shoulder. That was my first operation, save for the time that I had to have my finger reattached after a bad motorcycle accident. Not bad, I guess, for a 69 year old guy to have stayed out of hospitals for all these years. I had resigned myself to the fact that the extent of my active sporting life was going to be in rehab clinics. Soon I was off to the JCC pool to meet with an aqua therapist. Next I developed a painful new condition in my leg that eluded diagnosis for nearly a year. This led to appointments with a series of different medical specialists.

One day, having nothing to do while waiting to be seen by the latest Dr. of the month, I picked up a local newspaper. Leafing through it, I noticed an ad… “Free Jai Alai Lessons”. Wow! Jai Alai, a game that was so popular in South Florida back a half century ago. As teenagers back then, we would try to sneak into the ‘frontons’ where the pros played at night. These were the days when guys played football or baseball after school and rode bicycles as a form of transportation. Moms did not drive you to soccer games back then. There was no soccer and no SUV’s in those days. We did not stay home to play with electronic devices. We were lucky if our parents had a Hi FI or a Stereo. And we weren’t allowed to touch them. We were always outdoors playing sports or delivering the newspapers after school. It was a great life.

view of pro jai alai court

Some of us who had just gotten our license would borrow the family station wagon. We would all pile in and sneak into the ‘fronton’ to watch the professional Jai Alai players. Most of them were from the Basque country, a part of Spain. They played with their ‘cestas’, a wicker basket and hurled the ‘pelota’, a ball the size of a baseball and as hard as golf ball, against a granite wall at 180 miles an hour. It was played in an enormous indoor court 180 feet long. It was fun to watch not only for the exciting ‘partidos’ or games, but also for the chance to bet on the game and sneak a beer. Some of us went out and bought used cestas and played with a rubber ball on hand ball and racket ball courts. It was so much fun. It was an exotic and exciting game. The girls would come and watch us play after school against the wall of the local Catholic church.

Some of us got to be so good that we were invited to play amateur league in the regulation fronton where the pros played. Read the rest of this entry »

Tags: aches and pains from exercise, amateur jai alai, cesta, exercising is boring, frontons in Florida, golden years, jai alai, new lease on life, pelota, Rudy Kellerman, rules of jai alai, skiing

Injury and Laziness Set Me Back Big Time!

Aug 25

Posted by ira in diet, gym stuff, tennis | No Comments

Haven’t been to the gym since July 30th. What the hell happened? Where is all that discipline that others are resenting (see post on August 17)? How could I go at least six times a month for two years—and eight times a month since I started this site—and give it all up so completely?

Here are my excuses. I strained so hard setting new records for chin ups and pull ups, that I hurt my shoulders, forearms and right elbow. The tennis and squash that followed probably didn’t help. But I played through the aching. I needed to stay away from the machines and weights in the gym to recuperate. However I still could have done my crunches. Yet I didn’t. After just three days of them in two weeks, I stopped.

Traveling eight days and having visitors and events at the house another four may have kept me from the gym. But crunches take less than half an hour. So there is no excuse. Just laziness.

Saw the doctor and am now wearing a tennis-elbow, velcro wrap. Read the rest of this entry »

Tags: gym, Jim Courier, lack of discipline, Mats Wilander, sports injuries, tennis, tennis elbow

Exercise Report—More New Crunch Records…Like 750 Total

Aug 15

Posted by ira in exercise, gym stuff | No Comments

Good news and not-so-good news. My right arm may be strained, near the elbow. Too much tennis plus squash? Too many pull-ups, push-ups and chin-ups?
No idea…but my abs aren’t affected. So I did the following:

August 3—100+100+100=300 bicycle crunches plus 250 crunches on the ball. Up from 500 total, which puffed the muscles out for my recent photo.

August 8—175+175+200+200=750 crunches with legs on a couch…a new record, up from 700 total.

August 15—100+100+100=300 poorly executed bicycle crunches plus 200 crunches on the ball.

Did fit in 35 push-ups non-stop one day and then 49 another. But didn’t keep at it. Could do no more than 20 on another day, and then 45 on another.

Haven’t been to the gym since July 30th. Mini-vacation with friends, guests on two consecutive weekends, family events, and lots of racket sports have been the choice instead. Uh-oh. I am falling over the cliff. How do I get back on track with a sore arm? Eight times in a month is looking pretty distant, more like impossible.

I feel guilty and down about my lack of exercise.

Tags: crunches, gym exercises

I Love This Doctor’s Ridiculous, Wonderful Advice

Aug 11

Posted by ira in LIFE LESSONS, diet, gym stuff, humorous stories | 2 Comments

Chris Curtis sent me this advice from France.

I Love This Doctor.
He has the right slant on things….hehehhehehehh

 Q: Doctor, I’ve heard that cardiovascular exercise can prolong life. Is this true?  
A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise.  Everything wears out eventually. Speeding up your heart will not make you live longer;   that’s like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

  Q: Should I cut down on meat and eat more fruits and vegetables?  
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient  mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.
  
Q: Should I reduce my alcohol intake?   Read the rest of this entry »

Tags: benefits of alcohol, humorous advice, importance of eating meat, importance of vegetables, sit-ups are harmful, why exercise is bad for you, why fried foods are good for you

Muscle Advice For Older People—Strengthen Them Or You Will Fall!

Aug 10

Posted by ira in exercise, gym stuff, sports | No Comments

From a NY Times article, 5/13/08 by Gina Kolata (Summary: Healthy muscles are those that have been worked, stressed and pushed to their limit so that they have enough power and strength to get you through life, especially as you grow older…Older people often fall because they are too weak to brace themselves)

DR. PAUL D. THOMPSON, a 60-year-old marathon runner and chief of cardiology at Hartford Hospital, stood in front of a medical audience recently and began his talk with a story about himself.

“I’ve been lifting weights since I was 12 years old and look at me,” he said. Dr. Thompson is small and wiry with not a bulging muscle on him. He speculated that he must have a genetic inability to build muscles, no matter how hard he works at it.
But are his muscles healthy?

It is not the kind of question most people ask themselves. But muscle researchers say it is important because muscle health is emerging as an important part of overall health. And, they say, when it comes to muscles, bulk does not matter. Read the rest of this entry »

Tags: difficulty of building muscle bulk, Gina Kolata, how to maintain endurance, muscles for older people, need for weight lifting, Robert H. Fitts, testosterone builds muscles, why older people fall, William J. Kraemer

Vladimir Putin Needs To Work On His Abs Too!

Aug 7

Posted by ira in LIFE LESSONS, OTHER PEOPLE'S STORIES, abs pictures, gym stuff, horseback riding, hunting, photos of celebrities, swimming | No Comments

vladimir putin needs work on his abs—8/09

The Russian Prime Minister is an incredible athlete, so it may be nervy to comment on his physique. Nevertheless, now that I am aware of a good ab from a not-so-great ab, I would like to suggest that he work on his stomach area a bit as well. And you can look at my post of June 17th to compare President Obama’s mid-section with that of the Russian leader: The Battle of the Stomachs…much better than the Battle of the Bulge(s).

Vladimir Putin has buffed up his action-man image and raised the pin-up stakes among world leaders by posing barechested for another set of holiday pictures.
Photographs were published yesterday showing the Russian Prime Minister stripped to the waist riding a horse through rugged terrain during a brief holiday in the Siberian region of Tuva. Wearing only green fatigues, his eyes hidden behind reflective sunglasses, Mr Putin also showed his gentler side as he fed the horse from his hand after the ride.

The former KGB officer, a mountain skier and judo black belt, is a fitness fanatic who regularly starts his day with weight training in the gym and swimming in his country residence outside Moscow.

putin butterflying—great arms

Mr Putin, who will be 57 in October, showed off a set of rippling arm muscles as he demonstrated his butterfly swimming stroke. The photos will inevitably trigger mass swooning by women all over Russia — as well as unfavourable comparisons of their husbands to Mr Putin’s manly physique. They will also confirm the Russian Prime Minister’s status as a gay icon.

Mr Putin camped overnight and went whitewater rafting down the region’s fast-flowing rivers, according to Russian news agencies. Other pictures show him walking through fields with a hat similar to that worn by Indiana Jones, the Hollywood adventurer. Read the rest of this entry »

Tags: Obama's mid-section, Obamas abs, putin fitness, Putin horseback riding, Putin hunting, Putin swimming, Putin weightlifting, Putin whitewater rafting, Vladimir Putin

Can You Get Fit in Six Minutes a Week?

Aug 6

Posted by ira in cycling, exercise, gym stuff, running, sports | 1 Comment

Excerpts From an article in the NYTimes, 5/24/09, by Gretchen Reynolds. [Summary: Six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. The short, intense workouts aided in weight loss, too.]

The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans…can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?

The answer, a growing number of these sports scientists believe, may be yes.
“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. Read the rest of this entry »

Tags: efficient fitness programs, gym, increasing endurance, interval training, Martin Gibala, McMaster University, shortening exercise times, swimming

A Reader Comments on Various Exercise Approaches—Ellipticals, Rowing, Treadmills, and Home Gyms

Aug 4

Posted by ira in gym stuff | No Comments

Rudy Kellerman asked me to get in touch.

*The ELLIPTICAL CROSS TRAINER gives you less bounce to the ounce:

For every ounce of weight you lose, for every calorie you burn off, for every globule of fat you get rid of— the elliptical cross trainer machine will give you less bounce per ounce. Big deal, you say? Well, it is a big deal when you consider the pounding your body takes as you rack up miles on your trainer machine. Just talk to a jack hammer machine operator. He’ll tell you about shake, rattle and roll and the dangers of getting all shook up. Remember, you’re using trainer machines to give your muscles a workout, not the delicate organs inside.

That’s why, if running on trainer machines is included in your wellness or body-building program, a good trainers review will recommend elliptical trainer machines best for you. Because of the bio-mechanics of the elliptical shape, there’s less stress at every position of the elliptical path, without the sudden “drop-off” found in circular paths. This “drop-off” is like walking along, not realizing there’s a step down, and then your whole body goes ker-plunk and out of whack!

Without this stress anywhere along the machines elliptical path there’s a smoother ride for your internal organs inside. While outside there’s a greatly reduced physical impact on the joints of the body— mainly the ankles, knees and hips. Now, with these bodily areas taken care of and protected, you can put your attention back where it belongs. On the rest of your body.

Use a ROWING EXERCISE MACHINE oar else:

Oar else you’ll have to exercise much harder and longer to get in good physical shape. Not counting the pain, or the strain you might get from other exercise machines. A rowing exercise machine lets you exercise almost every muscle group in your body. Read the rest of this entry »

Tags: best way to exercise with equipment, elliptical, gym, home gym, rowing machines, treadmills

Here’s How Chris Ivey Trained To Do 103 Pushups in 2 Minutes To Earn First Place in His Navy Boot Camp Competition

Jul 31

Posted by ira in OTHER PEOPLE'S STORIES, gym stuff | 5 Comments

After graduating high school in 2005, I gave college one semester and withdrew to join the Armed Forces. I had wanted to join the military since my early teens for personal satisfaction and to continue our family tradition. I went to a recruiting office and met with recruiters for the Marines and Navy. My mother begged me not to become a Marine, because of their tip-of-the-spear philosophy in war. Between how she felt and the encouragement of my cousin, who would end up enlisting with me, I ended up choosing to be a sailor instead of a soldier. It was mid-January ’06 when I signed my contract to leave for boot camp in early March; it gave me 2 1/2 months for training.

Chris Ivey showing his stuff—Spring 2009

In high school I was active, athletic and weight-lifted frequently. However, since graduation I had rarely worked out. This meant I was going to start from scratch to become boot-camp ready. My plan of attack was to stick strictly to calisthenics; more specifically, running, pull-ups, sit-ups, push-ups and dips. The high frequency and lightweight exercises were going to keep me lean, strong and quick. Perfect for the functional strength I would need. Also, at 6’2 and 180 lbs, I was not trying to lose any weight. In fact, I was trying to gain 5-10 lbs.

I joined the local gym, even though I did not use the machines, and found a secluded corner to do my push-ups in. I had a basic principle to my workouts: max out every day. Where as some may say to themselves, “I have to only do 100 push-ups before I can get out of here today,” I never put limitations on my exercises and would just do as many reps as possible in my gym session. I started off by doing as many sets of 30 push-ups as I could. In the first several days of working out, my sets were adding up to between 90 and 120 push-ups. I was also doing sit-ups, pull-ups and chin-ups at this time. Sit-ups were between 100 and 150—a 100 set and a 50 set. I would rotate my pull-ups and chin-ups between wide-grip to normal chin-ups and normal pull-ups; all in sets of 10. They were adding up to 30-40 overall reps. After my routine I would run a mile on the treadmill to cool down.

Chris Ivey in boot camp—2006

The first two weeks were pretty brutal. I was working out 4-5 times a week and was constantly sore, but by the second week I was seeing gains. The lightweight and high repetition workouts were great for definition, which was becoming evident. Gaining weight was not happening easily, but I was at least maintaining well. I kept at my simple routine and philosophy of maxing out.

After the second week, reps increased rapidly across the board. By my fifth week I was up to 400-600 push-ups in a session. The reps had slightly evolved: I would warm up with sets of 50 until I had finished 150 total. I was rotating my push-ups between close-grip, normal and wide-grip. My pull-ups and chin-ups were totaling 90 and 120. Sit-ups were ranging from 200 to 300. In terms of running, my least favorite activity, I was still doing between just one and two miles for my cool down. It was around this time that I hit a plateau, and increases in reps became pretty much non-existent. By now I also had gained 5 lbs.

Before I knew it, I was catching a plane with my cousin—we ended up going through boot camp together—and two other local recruits to Great Lakes, Illinois for Navy boot camp. I was very fit by now, but still a little anxious about what was to come. After arriving, we were put into divisions. My division was #151, comprised of 40 girls and 40 guys. We also had a brother division with the same proportions of girls and guys. We split the bunkroom with the guys from the other division and did nearly everything together. Read the rest of this entry »

Tags: boot camp, chin ups, Chris Ivey, gym, Navy, pull ups, push ups, sit ups

And Even More Gym Records—701 Ball Crunches And 10+10 Pull Ups+Chin Ups

Jul 31

Posted by ira in gym stuff | No Comments

For the 9th time in a month, I exercised, 8 of the times in a gym. I had mentioned that I did 500 crunches and was told about a guy who does 1000. So I went to beat my record and did 150+150+200 crunches with legs on exercise ball and back on floor (60 seconds in between sets) and then a two minute break followed by 201 crunches—could have done more— with back on floor and smaller ball between knees in the air. I’m not rising up much, but I am tensing the abs, which are growing. This total for the ball is 701, compared to the earlier record on July 21st of 360!

After that record, I did a few machines and went to the chin up bar, where I bested my previous record of 10 pull ups + 8 chin ups by doing 10+10. Felt great.

Don’t know where this strength is coming from. Maybe it is inspired by the Chris Ivey push up story that I just received…

Tags: ball crunches, crunches, gym, new records, pull ups, push ups

More Gym Records—500 Crunches and 11 Chin Ups

Jul 27

Posted by ira in gym stuff | No Comments

Went to the gym today–the 7th time in the month–and there was another exercise hour at home. So I might make 9 sessions this month! Set two new records today: did 300 bicycle crunches–this was three sets of 100 each (up from 290 in four sets!). Then I did 200 crunches using the exercise ball for my legs with back on the floor (up from 150).

After that, another record, sort of: did 11 chin ups followed in five minutes by just 6 pull ups. Previous record is 10+8…maybe it still stands if I look at the totals. But 11 is 10% better than 10, and I am a bit closer to my goal of 25. Sure have to gut out the last two.

Not pleased with the minimal growth of my lats. May have to change the routine more. But the abs are appearing. One gym rat said he sees his abs best when brushing his teeth. Maybe that is where I take the next photo.

Tags: bicycle crunches, chin ups, crunches, exercise ball, gym, new record, pull ups

Peter Houldin Tells How He Lost 130 Pounds and Became a Marathon Runner!

Jul 26

Posted by ira in LIFE LESSONS, OTHER PEOPLE'S STORIES, diet, gym stuff, weight loss/overweight | No Comments

I’LL START WITH A CONCLUSION: DIETS ALONE DO NOT WORK. YOU HAVE TO EAT PROPERLY AND EXERCISE REGULARLY. YOU HAVE TO ADOPT A DIFFERENT LIFESTYE.

HERE’S MY STORY:

Peter Houldin in 2008

Growing up, I always carried a few extra pounds, but never considered myself obese. In high school, I played football, basketball, and golf and was in decent enough shape.

Not until I reached college did the weight start pouring on. In the fall of 1992, I entered my freshman year of college and probably weighed 210 pounds and wore a 38-waist pant. I had a large frame and am six feet tall, so wasn’t overly worried. Certainly didn’t feel fat.

Over the next few years—probably due to too little exercise and too much cafeteria food, pizza, and cheap beer—the weight slowly–ok quickly–started to pile on. By junior year, I weighed 284 pounds and was squeezing into a 44 pant. I had gained 74 pounds in 2½ years!

Peter Houldin in 1994 at 284 pounds

Peter Houldin in 1990's before weight loss

While I was having a great time putting on the weight and playing collegiate golf, my studies took a back seat. Over the holiday break of my junior term, I received a letter from the academic dean suggesting I stay home for a semester and prove that I wanted to be in his school.

As it turns out, that was one of the better letters I ever received. I took it as a challenge. I enrolled in a local state college and spent the spring semester working hard at both school and on my weight. Not only did I excel in school, but by the summer, I had dropped a ton of weight.

To be honest, the first pounds were the easiest ones to lose. Given I had put the weight on so quickly, fortunately, it came off equally as quick. That’s not to say I wasn’t diligent about it. I took stock of the habits that caused the weight gain, namely, fast food, pizza, beer, and zero exercises. I decided to do just the opposite. I began a cardio regimen and went back to the basics with regards to food. I ate very boring and plain foods – turkey, mustard, and whole wheat sandwiches. Chicken and veggies for dinner, and eliminated alcohol and snacks.

When I returned to my original school the following fall, I had taken off 60 pounds. Read the rest of this entry »

Tags: Atkins diet, cardio, diet, exercise, fitness, having goals, healthy life, lifestyle change, losing weight, lowering body fat ratio, marathon, Marine Corp Marathon, measuring body parts, obese, Peter Houldin, trainer, weighing food portions, weight training

Easy Way To Make A Six-Pack

Jul 22

Posted by ira in abs pictures, gym stuff, humorous stories | 2 Comments

Here’s a good idea that shortcuts the path to my goal:

How to make a six-pack FAST!

Tags: humorous stories, shortcuts to creating abs, six pack

Exercise Report—More New Records

Jul 22

Posted by ira in exercise, gym stuff | No Comments

July 17th—Some exercises at home…core roller, bent over rows, and 10+6 chin ups+pull ups

July 18th—Set a bicycle crunch record: 100+60+70+60=290+150 ball crunches (up from 280 bicycles +100 ball crunches). Did set chin up+pull up record of 10+8, up from 10+6½.

July 21st—New exercise-ball crunch record of 160+60+140=360 (up from 350). Lots of pain, and the abs were really popping. A big achievement, given I didn’t want to go to the gym, though I went at 8:30 pm, very reluctantly, lots of procrastination, was tired, but was inspired by Charlie Narwold’s urging to make the abs burn. Only 10+6 chins+pulls. But I was also able to hold Supermans on the ball for 60 seconds—both left and right hands. That is a long way from trying to do it for 2 seconds. And I did those AFTER the crunches. I love the progress.

July 22nd—Went to the gym yet again and did 11+8 pull ups+chin ups…another new record. Also heavier dumbbells for bent over rows. And 1 1/2 hours of racketball, my third time ever, including a hard lesson from an experienced player who mentored me.

Tags: gym

Some Advice For Gaining Weight And Mastering the Universe

Jul 17

Posted by ira in diet, gym stuff, humorous stories | No Comments

At the hotel gym in Newport, a very big older man—maybe 230-250 and in his 70’s—came in from the pool area wearing a white bathrobe and raised a few small dumbbells. He saw me pumping iron in my tank top and said I looked fit and like I had lost weight. When I told him that I wanted to gain weight, he immediately told me how to do it: “Macademia Nuts,” he blurted effortlessly. I had the feeling he spoke from long experience.

It was also like a scene out of the movie, The Graduate, when Dustin Hoffman’s character came out of the swimming pool wearing a face mask with snorkel tube and had the word “Plastics” whispered into his ear by a family friend who was giving him the secret of the universe and where the future was for a young man seeking his fortune.

It was life imitating art for me…Plastics…Macademia Nuts. Aha. I understand it all now, says Grasshopper.

Tags: Dustin Hoffman, gaining weight, macademia nuts, movie The Graduate

Exercise Report—Shirking Visits But Setting Records

Jul 17

Posted by ira in exercise, gym stuff | No Comments

Falling behind schedule these last days—only going to the gym once a week. And not working at home. Uh oh. Not a good sign. Only excuse is lots of tennis, four days out of town, and some tiredness from changed diet due to taking doxycline to fight Lyme’s disease.

But I did set some crunch records each time:

On July 10th I did 85+60+75+60=280 bicycle crunches followed by 100 ball crunches. Previous record was 250 bicycles in 4 sets. Then only 8 pull ups + 7 chin ups (record is 10+6½).

On July 14th, I did 150+100+100=350 ball crunches (record was 300), supermans on the ball that lasted 15 seconds some times, and only 7 pull ups + 6 chin ups. Not too bad, considering that I played tennis in the morning.

Today I never made it to the gym, but I did do 9 chin ups followed within a minute by 6 (or 7) pull ups. And the 45-lb dumbbells felt a bit light for bent over rows.

Tags: crunches, gym, new records

Exercise Report—Two New Records: 300 Normal Crunches; 10+6 Chin Ups+Pull Ups

Jul 4

Posted by ira in gym stuff, squash | No Comments

Practiced squash today at the prep school courts of the club I just joined. Such an exhausting sport. I love it. What a workout. Too tired to look at local fireworks.

Last night at the gym late—done at 9pm. Two new personal bests: 300 crunches (3 sets of 100 each) with the exercise ball (not the bicycle-type crunches, which are much harder) and 10 chin ups followed by 6 pull ups (increased from 10 + 4 1/2). On June 16 I was at 135 crunches with the exercise ball. That’s progress to me. I am loving the chinning bar. I want to move along it like a ninja.

Tags: chin ups, crunches, gym, pull ups, squash

Exercise Report

Jun 30

Posted by ira in gym stuff | No Comments

On June 27th, I did a little exercising at home and set two new personal bests this time around: 250 crunches (75+75+100), up from 200; and 73 total push ups, up from 69 in groups with 10-breath rests in between (45+11+8+9). But then my home-gym activity was interrupted by family stuff.

Played tennis on the 29th, when I substituted in doubles, then again today with the oldest guys. I am in a slump and hitting lots of balls long, though my serve is the best of most of the other six players. At least that is my professional, totally unbiased opinion. But my team still lost two out of three sets the first day, and both sets today, one in a tiebreaker.

Back to the gym this afternoon, where I set a record for bicycle crunches: 250 in four sets (80+60+60+50). Still made 8 pull ups followed by 5 chin ups.

Feeling pumped, so I wanted a new progress photo. A little awkward, when I asked some stranger to take the picture. He did it and ran out. It wasn’t that good. I decided not to ask guys in towels who might drop them to take the second shot. Finally found someone to do it who didn’t think I was coming on to him. Oh well. I am learning the delicacies of gym locker etiquette. Gotta figure out how to flex those abs. It can’t be that hard!

Tags: ab crunches, gym, photos of abs

Exercise Report

Jun 24

Posted by ira in gym stuff | No Comments

Yesterday I did 48 push ups (10 breaths) then 12 more (then 10 breaths) then 9 more…and the phone rang. So 69, a current record.

At the gym I did 200 bicycle crunches (3 sets) (new record) and also 10 pull ups (another record–up from followed by 6½ chin ups. Some progress. And that is 7 visits to the gym this month. I am thinking and feeling that twice a week is not enough.

Still can’t figure out how to flex my abs. What is my problem?

Tags: chin ups, gym, pull ups, push ups

Some Gym Progress and Tennis Movement Way Backwards

Jun 19

Posted by ira in gym stuff, photos of celebrities, tennis | No Comments

Played tennis again this week and went to the gym twice. The good news is that I did 150 bicycle crunches (3 sets of 50) and then today actually had some sets of 60 ab crunches on the exercise ball.

On the chinning bar, I did 8 pull ups, when I did those first—and then just 6 chin ups—and today I did 10 chin ups—when I did those first—followed after a break by just 4½ pull ups. These are new records for me. Both days I did the usual stretches and various machines and some free weights. And here is another accomplished set of abs for inspiration:

ryan reynolds must work out a lot

After Tuesday’s terrible tennis, I hit with my son for an hour on Wednesday, and was pretty consistent. I was raring to go Thursday, but played poorly yet again. Serve no good, forehands too long, awful. After the doubles losses, I played singles with one of the guys, took a 5-1 lead and then lost lost lost until we were at 6-6. Then I blew the tie breaker 2-7. What was that all about? Just a normal slump?

I was attempting a different serve, a spin serve. I was trying a different toss. That may have messed me up, along with being tired from so much activity (four hours on Tuesday, 2 hours on Wednesday). But that doesn’t excuse all the other poor shots.

I practiced alone for an hour and did great. Then I picked up a hitting partner who was more powerful than any of the guys I played doubles with, and I was stroking fantastically. I can’t explain it…other than recalling those famous words about how one should play the game as relaxedly as when one is practicing.

Tomorrow I will play squash at my friend’s court–first games in ages. Can’t wait to see how I do, now that I can hit the ball so much better and have worked at volleys, rail shots and service returns.

Tags: chin ups, crunches, gym, pull ups, ryan reynolds, slumps, tennis

Gym and Cardio and A Look at the Goal Line for Great Abs

Jun 16

Posted by ira in gym stuff, photos of celebrities, sports | No Comments

Went to the gym late on Friday the 12th. Did 7 pull ups—up 2, but then only 5 chin ups—down 5. Still tired from Wednesday and Thursday’s 5 hours of cardio. But I put in the hour, including three sets of 45 crunches.

Some sick people in the house. After attending a funeral Monday morning, I learned that a house guest has swine flu and that my daughter may have caught it. Turns out not the case, but pretty upsetting when I was already glum from the church service and the sad crying and sense of shared loss. Fragile life.

Another four hours this morning playing tennis (poorly, my side lost 4-6, 4-6 to opponents who are 93 and 85—I hit lots of balls too long) and then practicing tennis serves and strokes followed by an hour of squash hitting. Feels good to be tired this way. Rushed home for a protein shake. Weight holding at 170.

And for those who might be interested, here is a good looking, very inspirational 6-pack developed by Mark Wahlberg who is posing in his underpants for a Calvin Klein ad. This is what we are all working hard to achieve—this is the goal, the finish line in the world of desIRAble abs:

Mark Wahlberg's abs revealed in Calvin Klein Underwear Ad

Tags: abs, Calvin Klein ad, gym, Mark Wahlberg, tennis

What’s Your Choice? 50 Years of Denial or 30 Years of Pleasure?

Jun 12

Posted by ira in LIFE LESSONS, diet, gym stuff | No Comments

I met a 40-year-old woman yesterday whose husband used to go to the gym religiously and turned into quite a hunk, she told me. She knows what a fit body can look like and the work it takes to make one.

She is now 30 pounds heavier than she was 20 years ago, has a serious cholesterol problem and really intends to start exercising and cutting calories. She’d like to have her old, slimmer shape looking back at her in the mirror. Her only concrete effort so far is cut back her three-cokes-a-day habit (at 150 calories each) to one a day.At least it’s a start.

I told her how I gave up everyday cheese, my favorite source of protein, when my own cholesterol shot up. She said she loves cheese too, and can’t yet stop eating it regularly. Why is it so hard to take those steps to better health? Are we all just too busy? Or too lazy?

My son was impressed by the web site I found of a man who lost over 200 pounds. He found pictures of a different man who lost 400 pounds. Clearly those are horribly unhealthy cases of obesity. Those heavyweights can barely walk to the bathroom is my guess. It’s easy to see that they finally decided to alter their limited, immediate daily activities.

But if you are only 30 pounds heavier than you used to be, what’s the big deal? It’s not that bad, and the food tastes so good, and maybe you won’t continue to gain just a pound or two a year. And maybe the cholesterol won’t keep rising up and blocking arteries and lead to a heart attack. Just maybe.

Last night we went out to dinner, and I ordered the only soup—potato. I started to send it back after it arrived, because it was half cream. I need to avoid dairy products, because I want to keep my cholesterol down. My son said he would eat it, so it stayed.

Now here comes the silly part. With recent stories of two people dying of heart attacks, a friend who says he eats extra calories, because he could die in 10 minutes, and a woman telling me how much she likes cheese, I am sitting at the table wondering why I don’t have at least a taste, one spoonful, of this incredibly delicious-looking soup. After all, I rationalized, I just did 5+ hours of exercise in the last day—more than enough to offset the cholesterol damage that might result.

Absurd, right? No moderation here. Pretty extreme. One damn spoonful. Will I die on the court? If I am going to die, I may as well enjoy some potato soup. So I did. Had four spoonfuls. And swallowed each one so slowly and lovingly that you might have thought I was tasting fine wine or rare caviar. Swirling the juice around on my tongue. What a nutcase I am.

What is the goal, really? Read the rest of this entry »

Tags: diet, exercise, extra years to live from good health, good health benefits, good-tasting food, heart attack, high cholesterol, life lessons, longevity, moderation, obesity, overweight, pleasure from eating

Homer Simpson Goes To the Gym Too

Jun 12

Posted by ira in gym stuff, humorous stories | No Comments

Christopher Ivey sent us this link:

Tags: gym, Homer Simpson

Late Night Gym Work

Jun 9

Posted by ira in gym stuff | No Comments

Made it to the gym for a 75-minute session. Arrived at 7 and not home till after 9. I was determined to get there, though one friend who is an early riser harassed me good naturedly for being so compulsive. I tell him I could never be in the gym at 6:30 am, which he finds easy to do. I think he was amazed I could go so late at night by his standards. He is almost in bed. Different rhythms.

I am proud that I made it there at all and am still working on my goal. Did 120 bicycles total again and then 10½ chin ups (new record—up from 9), 5 pull ups. Seated row machine for the first time. Followed it all with a protein shake that I had waiting in the car.

Tags: gym

Seeking Pain for Later Pleasure and the Difference Between a Chin Up and a Pull Up

Jun 3

Posted by ira in gym stuff, sports | 1 Comment

What kind of masochists are we that we go to the gym to experience pain for our own good? I was there again today and learned a few things from Eric, a trainer. Read the rest of this entry »

Tags: abs, bicycle crunch, chin up, gym, pain for gain, pull up

Reader’s Funny Comment: A Week at the Gym

Jun 2

Posted by ira in gym stuff, humorous stories | No Comments

A reader named Stephanie just added a hilarious story as a comment on today’s post, “Improving Among the Gym Gang.” So here it is as a separate post:

Subject: A week at the Gym

If you read this without laughing out loud, there is something wrong with you. This is dedicated to every man who ever attempted to get into a regular workout routine.

Dear Diary…For my fiftieth birthday this year, my wife (the dear) purchased a week of personal training at the local health club for me. Read the rest of this entry »

Building Up Our Bodies and Talents From Different Starting Points

Jun 2

Posted by ira in LIFE LESSONS, gym stuff | 1 Comment

In the locker room at the gym, I heard one scrawny, little guy telling someone he was up to 118 since he started lifting when he only weighed 100 pounds.

We all come to the “table” with whatever body and talents we were born with or God gave us. What we do with that beginning is up to us, to our will and determination. I am glad that I am tall, slender, healthy and always had reasonably-defined arms. With my package there is also a pathetically narrow chest and no abs. I look at the fat guys attempting to lose weight, the beefy guys working for some definition. They have a real challenge. Read the rest of this entry »

Tags: building on your talents, frequency of exercise, gym

Mother Nature Gets Even and Has a Tick Attack Me From Behind

May 30

Posted by ira in diet, gym stuff, hunting | No Comments

The turkey is cooking as I write. Friends will come over to taste wild turkey for their first time. It is nothing like a domestic bird. I have marinated the turkey for two days in garlic, oil, white wine. It smells great.

before cooking

The day of the hunt, Wednesday, I went to the gym. Nothing special. I was pretty tired. But at least I made it there–workout number 7 for the month.

On Thursday the 28th, I did 50 push ups again, 10 breaths, 10 more, 10 breaths, and 6 more. I wrote and rested.

Then Mother Nature got even with a smile. In the afternoon, I felt a sharp pin prick near my butt. I touched, my wife looked, and there was a tick, locked in a potentially harmful 36-hour kiss. It was hidden between my cheeks! And that was why I had missed it when I’d done my “tick check” with a mirror. Clever guy. He also knew how to conceal himself from the prey…which was me. And I was worried about the coyote jumping me from behind. A tiny tick did it.

Every time I come out of the woods, I unfailingly examine myself for ticks within three hours. I have been told that if you remove them within 24 hours, there is probably going to be no problem—not enough time for the insect’s saliva to make much of a difference. After a day, there is more danger of getting Lyme disease or another very serious bacterial infection called ehrlichiosis.

So if I got a bird, a tick got me. I have many friends who have been sickened by these bites, and in addition to dizziness, fatigue, fever, aches, some have had facial distortions, lost memory for years…it can be bad. So it goes.

I knew I had really adapted to country life when I could walk in the woods and tall grass and be OK about spending a few minutes taking 20 or more ticks off my clothes and skin. I felt I had arrived.

I have city friends who drove to our farm, got out of the car, stood on the driveway and unabashedly placed their pants inside their socks, sprayed insect repellent containing DEET on their clothes, and then walked on the driveway pebbles into the house. Fortunately I have learned to love the woods and live with its risks. And I have never even seen a bear or a mountain lion…just coyotes and bobcats, like this one a friend photographed at the same farm where I shot this week’s turkey.

bobcat (photo by Rudy Kellerman)

Read the rest of this entry »

Tags: cooking wild turkey, diet, doxycycline sun burn risk, hunting, Lyme disease, symptoms of Lyme disease, tick check, ticks

Can You Work Out Well At Home? I Can’t.

May 25

Posted by ira in diet, gym stuff | No Comments

May 24, 2009

Well I did NOT make it to the gym yesterday. But I did work out at home, but with lots of interruptions and distractions. Hard to focus. Think I need the gym to concentrate. Read the rest of this entry »

Tags: diet, gym, protein shakes, pull ups, push ups

Can You Serve a Tennis Ball While on Your Knees? Or Win Points by Walking or Not Moving?

May 22

Posted by ira in archery, gym stuff, hunting, squash | No Comments

Went to a pro squash match in Wilton CT. These players rank from 56 to 120 or so, and the quality of their game was way above college level. They can really whack the ball and retrieve seemingly impossible shots. Lots of long rallys. However I have to say the general play was not as strong as the other pro match I saw, when some players were as high as 24 or 36.

I’d invited a former college roommate to meet me there. Michael had never before seen a squash match. His droll comment was that “You had to be in pretty good shape to play this game.” It definitely takes endurance and flexibility. He did say he had heard over the years of heavyset guys who could place the ball so well that they won points and games in spite of their inability to move very fast or for long.

He also told me about a grossly overweight tennis coach in high school he would watch who could just stand in the middle of the court, barely move his feet, switch the racket from one hand to the other, and then win many points against his students. It was because he could place the ball so perfectly. Hard to imagine, even though I face excellent placement from many of the older guys I play doubles with. This coach would also SERVE from the baseline ON HIS KNEES, again to emphasize that you don’t need a powerful serve to win points. Just place the ball with great dexterity.

I’ve played against a guy who shifts the racket back and forth between hands. Weird. So I can vouch for that skill. But what do you think? Can anyone be even a decent competitor without a strong service game? Read the rest of this entry »

Tags: archery, gym, squash, tennis, turkey hunting

You Have to Take a Shot or at Least Hit the Ball Over the Net

May 20

Posted by ira in LIFE LESSONS, gym stuff, hunting, tennis | No Comments

Up at 3:45 am to be settled in the woods before first light, which is now around 4:40. I am determined to harvest—don’t you love that politically correct word—a tom turkey eventually. One position, no movement for an hour, waiting for the birds to come out of the trees. I was about to give up…then my patience was rewarded: one lone hen flew down too far away. Still glad I out-waited her. Still glad I woke up so early.

In a nearby hayfield I called in three toms to my woods. (You make the sounds of a hen to appeal to the tom’s mating urge.) One approached my clucks curiously. He was only 25 yards away, but between two trees just two feet apart. There were lots of small branches to dodge between him and me. The opening might only have been a few inches. It would have to be a Robin Hood shot that only Kevin Costner can do in his movie. Licking the arrow feathers (the fletching) like Kevin did in the film might have helped. I decided to wait for a better shot. The bird turned away, and I never saw him again.

I should have taken what I had. I gambled and lost. How often do we do this in our lives? Wait for something that might be better? Girlfriends. Wives. Jobs. Business opportunities. So many times we pass up our chance for now and curse ourselves later when we realize what we missed

My first tennis coach said that you have to first hit the ball over the net. That is 50% of how you win the point. Even if it is a poor shot that your opponent smashes right past you for his winner. Hitting into the net is a sure loser.

Now no one hits into the net intentionally. Read the rest of this entry »

Tags: anxiety, delaying mental aging, exercise, gym, hindsight, missed opportunities, motivation, patience, Robin Hood, seniors, tennis strategy, turkey hunting

Astonishing Video of Someone Flexing His Abs

May 19

Posted by ira in abs pictures, gym stuff | No Comments

Was just doing some crunches at home and looking at some of the videos already on this site for inspiration. Bumped into this amazing demonstration of a guy named Amin flexing his abs. I need to learn how to do this, so that I can make my abs more visible when I document my progress.

I don’t have the faintest idea how to flex an ab. Do you? I can do a bicep and a tricep. For an ab, I will have to stand in front of the mirror soon and figure it out. I did realize that if I want anything to show, I ought to have some top light shining down over my little nubile bumps. That will help them stand out a millimeter or two.

For now, check this out:

Tags: abs, amazing Amin, flexing abs, gym, six pack, videos

Some Ab Videos and Exercises to Show You How to Grow Your Own Abs

May 18

Posted by ira in abs pictures, gym stuff | No Comments

OK. Past the limping stage for my still-sore-ankle. But I was able to do a few crunches last week with my calves on the couch and my back on the floor. I learned this from a very inspiring video:

And here is another video showing how to do a traditional crunch:

Interestingly enough, one study says there are more efficient ways to build up your abs, and normal crunches are way down on the list. Here is the link:

http://exercise.about.com/od/abs/ss/abexercises.htm

that claims the bicycle crunch is most effective. It looks like this:

bicycle exercise for abs

While I was on my back last week resting my ankle, I did a lot of reading and found many articles that tell us how to build muscle. There are literally a few hundred million web pages about fitness and abs. Maybe you can pass on some especially good ones.

Here is one by Tom Venuto–never heard of him–that appeared in a magazine (http://www.ironmagazine.com/article59.html) with the following photo. Do you want to look like this:

tom's abs

Read the rest of this entry »

Tags: abs exercises, gym, six pack, videos

Are You Wasting Time and Effort at the Gym?

May 5

Posted by ira in LIFE LESSONS, gym stuff | No Comments

Took a rest for three days. Just a few leg lifts and core roller rolls on the 3rd. Then yesterday I went to the gym at 8:30 pm for an hour. I told a trainer there, Brian, what I had learned in Boston: that I could do so many reps on the Captain’s Chair that I had outgrown it. Brian immediately took me to the Captains Chair and showed me how to suffer there: just hold your legs straight out for six seconds and come down a degree at a time. I was in agony.

Then to the lat pull down machine, where he had me at 55 pounds (instead of my usual 105) and showed me how to do it slowly, pinch my shoulders together behind my back, and grab the bar tightly at shoulder width, squeeze my hands and pull them both outwards without moving them. I could barely do three reps. Later I did three sets with 85 pounds.

Then to the pull up bar, where Brian again had me doing moves slowly and holding my legs out horizontally for a few seconds. Pain…lots of pain.

So once again I see that there are different styles, techniques, lessons. Who knows which ones are the best? But in two cases now, tennis with Frank and the gym with Brian, I have met coaches who believe that most people are functioning inefficiently, wasting effort and time, and that these more knowledgeable trainers believe they have found a superior way to reach the goal. What do you think?

Tags: gym, life lessons

I Am Flashing in Different Cities

May 2

Posted by ira in abs pictures, gym stuff | 1 Comment

I am cajoling people to take pictures of me to document my progress. This includes shots where I flash in different cities. So here are pictures taken in Washington and Boston that don’t indicate much change has occurred yet. But maybe it is just poor lighting. In the gym, with overhead lights, I see some definition. But in Boston, where I agreed to be photographed discreetly under a bridge with no down lighting, I don’t see even a hint of a bulge. I will keep at it.

washington flash 3/30/09

boston commons 5/1/09

Tags: flashing, photos

Fool Your Body by Doing Exercises It Hates or That Are New

May 2

Posted by ira in gym stuff, squash, tennis | No Comments

The next morning, Thursday the 30th, I played tennis for 90 minutes in my regular doubles game. Nothing exciting, except it was outdoors–initially a brisk 47 degrees that warmed up nicely with more sun and running after balls. Lots of spring birds singing around us too.

My serve is my best weapon, although my net volleys were angled well. My team won two sets, and then the last set ended 2-2 when one of the group had to leave. It could have been 3-1 my team’s favor, because I missed two net volleys at the very end of a multiple deuce game. I blew it just when I was thinking I had it made. But I lost focus and lost the game…

Took a half hour break and practiced squash for an hour, particularly some of the techniques I was taught at Trinity earlier in the week. There was a 30-minute session of my hitting balls to the left wall—as if on a serve—and then returning them with a backhand. I can see the form of the experienced players, and I pretend that I can slip into their skins as they make their graceful moves. There is still quite a ways for me to go, but I have the general idea.

I am only on 6 ½ hours of sleep, so by now I am a bit worn out. I go home, eat, finish some work and drive to Boston to bring back some of my daughter’s belongings before college ends next week.

After the three-hour ride, I make it to the gym at 7 pm and spend over an hour working on my abs, lats and talking to three different trainers. This starts as a bit of a push—I am slightly dazed—but by the end I am revitalized and alert. It’s funny how the trainers at the gym the hotel in Boston arranges for guests to use are always so helpful and give me new exercises to do. I love how over the months I gradually learn about new machines and techniques, new philosophies and new ways to eat.

If you google “exercises,” there will be 64 million results to read that will tell you what to do or buy. “Stomach abs” (1.4 million) and “ab exercises” (1.7 million) also give you lots of choices for figuring out the best way to achieve your goal. It can be very confusing.

On the other hand, many of the same suggestions are repeated, so why not just dive into some and see what happens. Read the rest of this entry »

Tags: abs, diet, gym, tennis

Do You Practice Tennis the Same Way You Play?

May 2

Posted by ira in LIFE LESSONS, gym stuff, sports, tennis | No Comments

After making it to the gym the night of the 28th, I went out to dinner, ate until I was full, and brought home the leftovers, which I ate for lunch the next day and also dinner. Amazing—what some people eat in one meal lasts three for me. I am not a yogi or holy man in India living on a glass of ghee a day. But I sure eat less than many. No wonder I am not overweight. Now what is there about my body that requires so little food compared to others? I will do some research…

My back was a bit sore from three straight days of activity, so I rested on Wednesday. I swore to myself that I would reach the gym on Thursday, the last day of April, and that would make eight gym visits for the month. I must squeeze it in, I promised. No matter what!

I did make time Wednesday night for some more archery practice. And I had an insight that I must remember on the hunt and that applies to all sports, as well as other life situations. So often we practice one way and then perform differently “on stage.” And it is very hard to change our habits when the “real” test is in our face.

For example, when I warm up for tennis with a partner—or just hit with someone for an hour—the goal is to keep the rally going. So we make a big effort to return the ball to the guy on the other side of the net. This is especially true for me when I am practicing volleys, those returns that are hit before the ball touches the ground. I am just a couple of feet from the net, the ball is smashed at my body or close by, I reflexively hit it back before it passes me, and I hit it directly to the player across the net, so he can hit another volley to me.

What I began to notice a few months ago was that in the game I was automatically doing the same thing—returning my volley right to my damned opponent. Read the rest of this entry »

Tags: net volleys, practice, tennis

How Slowly Should You Exercise in the Gym?

Apr 29

Posted by ira in gym stuff | 2 Comments

Off to the gym last night, arriving at 8:40 to work out for a bit more than an hour. Although it’s been a week since I was there, I have played squash the two previous days. And I assembled the core roller that came by mail and used that for about two minutes. In fact, I had a little soreness in my lower back, which may have been a strain from squash, the core roller in the gym—I did it without my knees on the ground at one point!—or from sitting at the computer so much recently. I knew I had to take it easy…But I didn’t.

The stretches and work—shouldn’t I call it play (is there such a thing as a play-out, instead of a work-out)—on the exercise ball were still hard to maneuver. I did just a couple. But the back stretch on the ball and other warm-ups eased the back soreness. So I did my usual machines and some of the ab drills that are so painful, but I know will do the trick and build muscle. I like the contraption that gets you hanging by your forearms on bars (Captain’s Chair?), so that you can lift your bent legs up to your chest and then after exhausting myself—-I can do 25—I take a short break and then raise my legs at right angles straight out in front of me. I am up to about 20 of those.

A trainer in the gym gave me some advice about the number of reps: it’s more efficient to do fewer repetitions, maybe just three to four (instead of my usual six to eight), by moving very VERY slowly (one degree at a time), and especially resisting the momentum on the weight stack caused by gravity on the way back. I know on the lat pull down, I was up to 120 pounds about a year ago when a trainer said I wasn’t touching my chest. I dropped back to 100 to be able to do that and have since built back up to 105 or 110.

Someone said last week that I was leaning way back on that machine, and I had to drop to 85 to be able to sit perfectly straight, use only arms and release the weight slowly upward. Last night I was back up to 100, and it was much more difficult to move the cable slowly and then resisting gravity. What is your opinion about this?

One good thing about staying at the gym until closing—it’s empty and the machines are always available when you want to use them…

Tags: fewer reps, gym, moving slowly

The Cat Toys With the Mouse, Which Happens to be Me

Apr 27

Posted by ira in LIFE LESSONS, gym stuff, sports, squash | No Comments

After confirming at midnight that we were on for hitting, the Trinity squash player called after nine in the morning to say that he was sick. Damn. I had been really looking forward to hitting with a top athlete. But within half an hour, he had found a replacement—Supreet, another varsity player. So my friend and I headed off for a major challenge: could we keep up and rally for long?

On court we were toyed with, like the cat with a drunken mouse. Within one game, I was breathing hard from being run all over the court. But I earned two points. My friend then took over and was also easily defeated…but he lasted two games. Then we continued to alternate two games at a time.

It was a grueling workout in temperatures of 80+ degrees. It was something of a clinic with pointers at game’s end on how to improve: hold your racquet this way for a certain shot, flick your wrist instead of pushing your arm, take a long step to save energy and return to the center—the “T”—rather than moving so close to the front wall. Stop “panicking” when you are not sure how to hit a ball off the side wall.

Of course Supreet was not playing as well as he can—he was merely doing his best to hit easy shots we could return. Except the easy shots went from back court smashes to front court dinks, from the left side to the right. I was whupped and drained. And I thought I was in good shape! Read the rest of this entry »

Tags: squash, Trinity College

How Do You Think He Lost 130 Pounds?

Apr 26

Posted by ira in LIFE LESSONS, diet, gym stuff, sports, squash | No Comments

Whew! I am OK. Thought I strained myself with too much exercise, and especially that ab workout last Wednesday, when I jumped right to some advanced drills on the ball. Could never be satisfied sticking with beginner stuff. Was worried that I might have caused a hernia, so I decided to rest a few days. Felt a little strain.

I did do 46 push ups on Friday morning, rested for 10 breaths, and dropped for another 14 My record in long ago days was 150 push ups total, with those 10 breath intervals. Also did 100 leg scissors to beef up my abs.

Thursday I left to watch my first professional squash match—very exciting and much higher level of play than the college games I have seen. As a friend said, those pros can really “whack” the ball. Reminds me of all the movie hitmen who whack their targets.

Came home Friday for the annual game dinner at a hunting and fishing club I joined a year ago. Love the talk about how many fish were caught, dogs flushing pheasants, deer missed by inches when they ducked the arrow heard whooshing towards them. Another world. Active and sometimes manly men…and a few women. They may have had quadruple bypasses two months ago—like one man in his 70’s or 80’s I met—but they are already walking their dog a mile or two each day to get in shape for walking the river with a fly rod.

Another member is now raising 25 chickens from chicks for the first time and buying organic lamb from a neighbor. All healthy and outdoors. And some of these gents are lawyers and hedge fund guys—along with serious and multi-generational farmers. An interesting mix.

One fit young man there I know is 35, weighs maybe 150, goes to the gym every work day, and has a private trainer work with him two of those days. “How are your abs?” I blurted out nosily. “I have too much skin to have abs,” he confessed. “I weighed 284 pounds in college.” Wow was I shocked. Turned out he didn’t eat properly. I didn’t pursue any deeper questions, like “How the hell did you lose 130 or 140 pounds?” Read the rest of this entry »

Tags: fishing, hunting, obesity, organic food, push ups, squash, weight loss

I Do Supermans on a Beach Ball While One Hulk Drinks His Six-Packs

Apr 22

Posted by ira in gym stuff, squash | No Comments

Made it to the gym yesterday for 1¼ hours. Pretty tired after two days of tennis and squash. Couldn’t do as many reps as usual on some machines. So I did extra ab exercises.

I am so silly–I keep looking at my stomach to see how puffed out the muscles become. Hardly anything showing, but I can see little mounds growing…if I move around so the light is just right and creates longer shadows Must be what young girls entering puberty go through, checking their chests all the time. Anxiously looking for those promised signs of womanhood. Oh well, I am watching for signs of real manhood.

Wiped out later on and a bit sore…I had strained a little on a lower back exercise. Hope this doesn’t keep me from exercising at all–I am determined to make it to the gym eight times this month. Have been there just five times so far, so three more to go in nine days.

I heard that you are supposed to go three or four times a week for maximum muscle growth and also work on different muscle groups each time. I do the same upper body routine each time, three sets of six to eight reps per machine. I was told to use enough weight to cause you to strain by rep six, and I add weight every few weeks if I can—five to 15 pounds minimum, depending on the machine. This should build bulk faster than less weight and less strain and 12 to 15 reps.

It’s amazing how many different systems and points of view there are on body building. One would imagine that after a few thousand years a particular approach had proven itself clearly to be the best. But it just ain’t so…

Had an errand today near the gym, so I was back without a rest day. I decided to focus almost solely on my abs…and to also experiment on a 30 inch exercise ball. I chose a bright orange one and experimented with the various ab exercises I’d printed from a web site in England I’d found by browsing http://www.netfit.co.uk/fitness/exercises/abdominals/index.htm
that showed a photo of a guy with a great six-pack.

exercises_abs2

Maybe that could be me some day…sure. Yeah right. Why not? Read the rest of this entry »

Tags: article, gym, photos, squash

Swinging is Easier When There’s No Ball That Needs Hitting

Apr 21

Posted by ira in LIFE LESSONS, gym stuff, squash | No Comments

Well the squash lesson two days ago helped a lot. I did play much better, earned 4 points two or three games and 2 and 3 points some of the others. We had some strong rallies, I made it to the ball more often, and I came back to the center instead of staying on the edge. I hit the forehand and backhands correctly and even powerfully at times. But I lost too many points being unable to return his serve off the wall from my backhand.

What is that about? I was returning that shot maybe 80% of the time in the lesson, and one day later against an opponent only hitting the ball 40 to 50%? My coach said it is easy to make a correct swing, but the perfect swing gets harder when you add a ball to the mix and have to hit it—even when you are just practicing by yourself. Is that true for all facets of one’s life? The rehearsal goes great, and the live performance is often flawed. But at least those practice sessions give you a better chance at improving the real thing.

To console myself after dinner, I worked on my abs while watching television. This was rare–to actually remember to exercise and to also have the follow through to actually DO the drills. So painful and so much effort. But it feels so good when I stop. And there is that satisfyingly relaxed tiredness that comes from pushing yourself physically.

I love the feeling of leaving the gym after a workout, and am even a little jealous of the people exiting when I am first arriving. But at least I am persevering more than ever before. Where are those abs that have been dormant my whole life? Wake up you guys, hibernation time is over!!

Tags: gym, life lessons, practice, squash

Ever Use a Core Roller?

Apr 17

Posted by ira in gym stuff | No Comments

Good news: I made it to the gym again, spent an hour and a half working out, and learned that I signed up there exactly two years ago today. So in two years, I have made it to the gym eight times a month just twice–even worse than I thought. On the other hand, I am halfway through the month and have gone four times. Maybe I can reach eight this time.

Am doing longer sessions, because I have added abdominal exercises to my routine. Also added some weight to a few machines today. And a trainer there introduced me to a little device that is two 7-inch diameter wheels, each one-inch wide that are joined together with handles coming out either side that she said is great for abs. It is called a core roller.

core roller

I may order my own. I liked it. It felt great. In the power systems catalog, the picture shows and describes one two-inch wide wheel: http://www.power-systems.com/s-18-core-training.aspx

core roller 2

core roller demo

What I can see is that I like some machines and exercises and have no interest in, or satisfaction from, others. So I do the ones I like as long as they will add some bulk to my puny chest and now help build up my abs. Of course my lower body is getting the benefit of hours playing tennis.

Tags: core roller, gym, gym equipment

How Many Push Ups Can You Do?

Apr 15

Posted by ira in gym stuff | 1 Comment

Still progressing. We had a little Easter Egg Hunt in our back yard for friends (their kids, really), so I didn’t do any physical activity until Monday. I set a new record number of leg scissors–110. I lean back, legs out, and alternate right over left, left over right. It is an agony, but I bested my usual 100 at the gym. This is the first time I have ever done these scissors at home.

Then I did some push ups–I stopped at 45. How the hell do some people do 1000 of these, and touching their chests to the floor. I only touch my nose. Amazingly, I always make it to 35 without much of a problem, and then the pain starts. In my whole life, the most I ever did non-stop was 57, when I was practicing many times a week. Maybe now I can build up again–my goal at one point was to equal my age, so I have to get from 45 to 68. Sounds like a real challenge.

There was one period when I would do 40 to 50, stop and take 10 deep breaths, then do some more, breathe another 10 times and see how far I could go before almost collapsing. After many months, I reached around 150…but I strained my right wrist and ended that phase. As easy as it sounds to just take a break from work and do a few push ups, I have never been able to make myself do that…or want to do that badly enough. Now is my time. And abs workouts especially.

I have a book of exercises from Gold’s Gym, and I have located some web sites that spell out abs-building exercises among others, and I am very very motivated.

Tags: gym, leg scissors, push ups

What Do You Wear in the Gym?

Apr 13

Posted by ira in gym stuff | No Comments

I made it to the gym—stayed about two hours, taking it easy as I added a few more abs-focused pain-makers. No pain, no gain. Feel the burn. And I keep looking in the mirror for some sign of a muscle when I get pumped up. Ridiculous, but it keeps me inspired. It’s why I wear tank tops–so I can see the difference the straining muscle grows to. I don’t understand why more guys don’t do the same.

Tags: gym

Working On Abs While Watching Spiders Eat Chickens

Apr 10

Posted by ira in gym stuff, sports | No Comments

By noon yesterday I had played tennis doubles for 90 minutes and practiced squash alone for 60 minutes. Later in the evening while watching a nature show on TV about spiders big enough to kill and eat chickens after dragging them away, I worked on my abs for about 10 interrupted minutes. So that is good. I can feel some muscles under there, but nothing yet significant.

Today I went to my daughter’s neighborhood gym with my 9-year-old grandson, and for the first time ever, we connected for more than 10 minutes. We played our version of racquetball. It lasted an hour and a half. It was my first time ever at the game. He has usually stopped (I learned later) after about 10 minutes with his younger sister.

Other grand dads go fishing with their children’s kids. I play racquetball. I’ll take it. It was very unusual—for example there was a 20-minute period when I hit the ball at the front wall, and he faced the rear, glass wall with his racquet behind his back (toward the front wall) as he looked in the reflection in front of him and dodged the ball if it came close.

No time to work on abs. As soon as the starving wife/daughter/granddaughter returned to the gym, we had to leave for dinner…

Tags: abs, chicken-eating spiders, gym, racquetball, squash, tennis

Are You Ever Nauseous Doing Exercise?

Apr 7

Posted by ira in diet, gym stuff | No Comments

Made it to the gym again today after a business lunch. Stayed 1 ½ hours, which is 30 minutes longer than usual. Doing extra stretches and gutting out abdominal exercises. This is hard. Some stud hung from a pull-up bar and slowly lifted both of his legs up to a right angle about 10 times–will I ever do ONE of those?

Then I tried that contraption where you entangle your ankles in four cylinders at the top and lean down at a 45 with your head near the floor and hold a 20-lb ball in your outstretched arms, tuck your arms with the ball and sit up to a crunch. I felt nauseous and worried about throwing up in the sparkling weight room. Only the idea that people might be watching these words kept me going.

Earlier at lunch, I passed on dessert–practically a first when my weight is ok. And my favorite–key lime pie–was on the menu. So I am taking this more seriously than I imagined. I asked one built guy doing the reclining sit-ups if he had a six pack, and he said he didn’t, because he drank too many beers. Diet counts a lot, it seems.

Finally I fantasized that everyone in the gym was going to recognize me from this web site and applaud my heroic, painful effort. It kept me doing more reps.

I like that I am having fantasies too. Real progress!

Tags: diet, gym

Here’s Another Starting Point Photo Shoot

Apr 4

Posted by ira in abs pictures, gym stuff | 2 Comments

At 4:30 pm on April 4th, I called the gym and learned it was closing at 6. I had procrastinated all day, but was determined to get there before my birthday…and I did. For the first time in 18 days (I had been traveling and weak while enduring a rare cold), I worked some machines. It was a short 45-minute workout–I skipped my usual stretches and included some extra abdominal work. I have to make a six-pack.

Afterward one of the trainers took my picture: you can see what even a little exercise can do to pump me up compared to earlier the same day. I love this kind of progress. Very satisfying and ego-gratifying.

A few cuts after just 45 minutes---April 4, 2009

Then I took a picture of my stomach in the locker room. If you look closely, you might be able to see that one half of an ab is yearning to peek out. Look very closely. I am sure I can see it.

Can you find my ab?---April 4, 2009

Am I on my way? To the promised land. Keeping at this will be the hardest part for me. I have never before been able to stay with such a program.

My Gym and Athletic History

Apr 4

Posted by ira in gym stuff, my background, sports, squash, tennis | No Comments

Back to the gym–it’s 40 minutes away, so the round trip visit for a one-hour workout is a 2 ½ to 3-hour commitment. I was told that going once a week just keeps me somewhat toned. Going twice a week starts to build muscle. I have made it to the gym eight times in one month only twice since I joined. Four to six times a month is my normal pattern. I wear tank tops and admire the cuts when I puff out. I have been told that I am “ripped.” But you can see that I find it hard to get there. And I almost never lift weights or do anything at home. Maybe that will change now that I am blogging…I hope so.

My life has not been the usual active, sports-filled one my friends can look back upon. There were two physical years in my 20’s in the army that included jumping out of planes five times after three weeks of heavy conditioning. But then I worked long long hours in offices for most of three decades. So I never felt I had time to exercise. I occasionally did push-ups. I skied downhill now and then. There were three years in my early 40’s (maybe 1983 to 1985) when I played with martial arts almost once a week after work—first aikido and then capoeira from Brazil. The aikido philosophy made me successful in business—if you like, I’ll tell you about it later. The capoeira demanded cartwheels and squats—I was really fit then. However I stopped, fell apart and did nothing much that was physical. That’s the history.

Things changed a little after 1991, because I moved full-time to a rural farm, discovered I liked the outdoors and began walking in the woods. I also went cross-country skiing five to ten times each winter. Then I took up tennis two years ago—playing once a week, sometimes twice. It’s usually doubles, and the other guys are over 70—one is 93. They don’t run very much—many have had hip transplants or other surgeries—but they can really place the ball perfectly after 60 years of practice. I love that I have to run around, and also the challenge of hitting a sweet shot. And within the last two months, I started playing squash. So I am now becoming physical in my late 60’s the way most males are in their teens and 20’s. Oh well, later beats never…

Tags: aikido, capoeira, cross country skiing, gym, my background, sports, squash, tennis

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