A worthy goal is consistency

I had a great workout yesterday at the gym. Continuing with my theme of just hanging out there enjoying what I do, I did just that. I got out the smith machine bar and just did some bodyweight dips, pullups, and generally played around with it. My triceps in the last month have really expanded in size and definition since I began this more body weight orientated workout. It was nice to receive a comment from someone who hadn't seen me for a while say they've seen a big transformation in my body, noticably the triceps and looking more vascular.

I'd still like to get a few more workouts done though. Recently I've been doing a lot of Tai Chi with filming and I figured that its not worth going over into over-training by including gym work as well.

I'm looking forward to some good training over winter. Get some solid training of running, gym, swimming and tai chi done.

I think a worthy goal in training is regularity. Consistency is what brings results. Sticking on the whole with less rubbish in the diet. Drop the sugar in the coffee, its tastes much better once you've got used to it, and its less filling.

I've given up regular chocolate. It gives me too many side effects. But when I fancy something sweet I have it after a week or so. I think best to have it and then start again rather than to do the 'moderation' philosophy. Because moderation soon creeps into 'too much'.

Getting enough rest and reading your energy levels are very important. Logically I felt last week I was tired from filming tai chi every day just about for 7 days in a row, plus doing my classes. That tired I was feeling was genuine so I didn't try force-squeeze a run or workout. But yesterday I was at home, feeling a lack of va-voom to do my workout. I looked at it logically and said well you've had tuesday off from filming, you've slept well, perhaps going to the gym might actually invigorate you once you get started. That's exactly what happened. Lots of energy in the workout.

Easy Freestyle Swimming DVD Review

			Easy Freestyle Swimming [DVD] [2008] [US Import] [NTSC] Dvd ~ Terry Laughlin Availability: Currently unavailable
30 of 32 people found the following review helpful: 5.0 out of 5 stars Transformational Informative Swimming, 20 Oct 2009

This style of swimming was brought to my attention from one of my Tai Chi students. The timing was beyond coincidence. I was looking to use my free use of our local pool with my gym membership. I also wanted to get stuck into swimming as its a great exercise.

I have been greatly frustrated with swimming over the years. I felt my technique wasn't that bad but I just really struggled. Firstly the breathing on freestyle. Secondly and more embarrassingly I was puffed out after 2 laps!!

I just didn't get it. I am reasonably fit yet this swimming was beyond me. What's worse(or encouraging depending on how you look at it) was people in their 70's and beyond were cruising lap after lap. There had to be a way to become a good swimmer.

So I initially checked out some of the videos on you-tube on TI Swimming. Very inspiring. I loved the fluid, effortless way the technique was used. It fitted in perfectly with effortless Tai Chi.

I then worked from the you tube videos. I got quite far with them and was really enjoying my swimming a lot more. However, I was still getting breathless.

So at this point I decided maybe there was something on the dvd I could use to get to the bottom of the cause. I was also getting quite tired using this so-called effortless technique.

The DVD was worth every penny. Terry takes you through every stage of the process. By applying a lot of the drills I was able to correct my technique.

The biggest error I was making was I wasn't 'relaxed' enough. By slowing down and relaxing more I improved a lot. I did end up tiring myself out by going for a very long pull. I corrected that and kept it much softer. Eventually by relaxing more I was breathing more evenly and as a result not sucking all the air out of the aquarena each time I came up for air.

Another important adjustment was I was over-rotating my shoulders. Terry shows very clearly what's enough rotation. Also the strike into the water is key to the whole process. Continual adjustments help make it effortless and very shoulder friendly. Thus making it a lifetime activity.

I now really feel(age 48) I could go on and swim for the rest of my life.

Every time I go to the pool its a fun time. So many little things to work on for a while then just focusing on good technique and relaxing. Swimming with minimum effort.

I must add though that I love getting my teeth into something I enjoy. I want to own it completely. Therefore all the little nuances of the technique, all the refinements are tremendous fun to me. I was going down 5 times a week at one point for over an hour sometimes two. At that time though it was two laps. stop. Review the technique and try again.

To work on one stroke(freestyle) for so long (8 weeks) and still find bits and pieces to refine amazes me really. But that's what I love about Tai Chi, so its great to find it in swimming.

If you are already a swimmer but feel your technique could be a lot better, and effortless, you'll fly with this dvd. If you already have great swimming lung capacity, then you only have to work on the technique.

Now that I've spent a lot of time at the pool for the last 2 months I can observe some of the points terry makes about other swimmers. Swimmers with terrible technique for instance. Some of these people are like machines grinding lap after lap. As terry puts it they are using so much muscle and developing tremendous lactic acid tolerance. So if they applied his technique they would absolutely glide in the pool.

I also notice people just put the laps in. They don't seem to enjoy it much, Its some chore to keep them fit and keep the weight down. I also notice some pretty large obese swimmers going for over an hour lap after lap. They must be doing some serious eating because I noticed I was able to eat very well, maintain my weight and lose 2 inches off my waistline doing a lot less laps than they are.

Trial and error is working for me. I was over-doing it in the last few weeks. So I've cut back the 50 laps per session at 5 * 10 and switched to 2 * 16 laps for now. I want to be able to swim every day if I want and still fit in some weight training. The previous program was too much and I knew I would go over the edge if I through in weights as well.

Its all become such fun. As I've been doing Tai Chi for 22 years, its great to find something else I'm equally passionate about. Its all thanks to Terry's technique. I have trouble with my knees with running. Treadmill is perfectly ok but its zero fun.

Finally I love the tranquillity of swimming. With ear plugs, nose plugs, swimming cap I can hide myself, shut off the noise, and go into a focused, relaxed mode that's so peaceful.

update: 26.4.2010

I've been known in the past to give amazing reviews then move on after a few months. But I love this style of swimming. I had to take a break for about 6 weeks as I was feeling very low on energy. It was due to weight-training introduced. I've now corrected the level of weights used per week which is loads better. I'm currently on 3 * 12 laps. I prefer the slower style of swimming. Our pool is bizarre 33 metres. I am trying to build the laps up to 3 * 20 eventually. But I only increase my laps if I feel really strong. There can be a tendency to push with will power. I find that over trains my system. I go into the pool twice a week.

update 31.5.2010

I'm now up to 50 laps twice a week. I've broken it down to 18,18,16. The last set I'm going quite a bit faster. I was kicking more but I found it aggravated my hip so I've switched to a 90% arms only front crawl. I increased my speed and have broken the last set down into 8 fast, break, 4 fast, break, 4 fast. Going faster has made my breathing a lot more heavy for now. I would never have been able to swim at this pace before starting this way of swimming. My breathing feels in control even though its faster. For legs I'm now doing breaststroke on the middle 18 laps. There is a DVD from this series on it.

Having cut back on the number of sets I was doing with weights, I can now put more effort into increasing my speed and stamina on swimming. So far my new routine feels good.

Workout #7 using higher reps

I did a 6.6 mile run before my workout today. Its sounds a lot to do before a workout but its using the barefoot running method with walking intervals. I did the longest intervals at 7 minutes with 30 second walk.

Today was back, shoulders and triceps.

A week ago when I did this routine my triceps lost power first before my shoulders. Today my shoulders were the ones that went to failure.

I started with pulley rows. I probably did around 40 reps. The next two sets were tough at a slightly higher weight and failed at around 20 reps.

The shoulders are seated dumbbell presses. The week before I used 12.5 kg. Today I could feel they were too light so on my next set I switched to 15kg to failure. I managed to get 25 out without a problem. Now 22.5 has been my maximum this year for 8. So I was pretty pleased with the high reps with 15 kg. I ended my last set doing 17.5kg for 12 reps.

I finished off with parallel bar dips. I grinded out about 40 reps. My next set was reasonable and so was my third.

Overall I can say that the rapid increase in strength in just a few weeks is very exciting.

Workout #6 using higher reps

I'm on my 6th workout using the higher reps to failure system.

The way I'm doing this is taking a weight I would normally warm up by doing 10 reps, and instead going to failure. So before I'd do 10 reps with 20kg for dumbbell presses. Now I do over 30 reps with 20kg.

The number of reps depends on the exercise and body part.

On my 6th workout I noticed a significant increase in strength and recovery. On my second set I was finding it a struggle to even get 12 done. On Monday I was able to grind out 20+ reps using 25kg dumbbells. So it was pretty obvious I'd increased in strength. I felt I could have gone up to the 27.5kg easily. As 30kg recently has been my plateau for 8 reps, I'm pretty excited to see that in a short while I'll be high repping with heavier weights.

The other exciting thing is I'm finding that by going with higher reps I'm recovering quicker and not losing energy in the week. This finding has caused me to re-think the way I do weights.

If higher reps give me strength, stamina, less tax on my immune system, why would I want to grind out week after week using heavy weights. By heavy I mean 10 reps to failure. So failing on the 8-12th rep.

This ties in with the other training I'm doing as well. Especially the running. I'm running at a much slower pace than I used to although my steps are shorter and quicker as are my shoulders and arm movements.

I'll be posting my increase in strength using this new method and what happens when I'm doing high reps with weights that were previously my heavy weights.

I'd imagine doing 20+ reps with 30kg more satisfying than pressing 45 kg for 10 reps. Although truthfully my ego would want to let the guys at the gym know I could use the 45's if I wanted too:)

Tai Chi really improves shoulders

A lot of my clients are well over sixty. Most are over seventy.

In my time giving Tai Chi Classes I receive a lot of feedback from them. What I like about this is that I'm getting first hand feedback. Its not something I've read in articles its face to face feedback.

My most popular feedback for joint improvement is shoulders. In many cases the person regains their full reach. Last week and this week I saw a huge improvement in one of the ladies that comes to me. Her arm could only raise up as if she had her arm in a sling. But last week her face was beaming when she was able to stretch right up over her head to a full stretch. She is still improving in other angles for her shoulders but a full reach is the most useful to her.

Its difficult to picture sometimes the problems shoulder joints issues can cause.

The Power of Weight Training

Many years ago I could train nearly every day. I would get stronger, fitter, more flexible. In short a really good Kung Fu Artist / Athlete. I would hardly ever feel over-trained, or tired. I just felt really fit and healthy.

Then I became involved in weight-training.

In the beginning it wasn't too bad as I wasn't going really heavy. But as I became stronger I was faced with a choice: Kung-fu or weight-training. At the time I chose kung fu.

However, a few years later I returned to weight training. I got the bug. I was totally passionate. I bought all the magazines on body-building. Read all the articles. I tried all sorts of different routines.

In the end I came to a level of immense strength for me. But the price was looking like Charlie Bronson, The notorious british criminal. A burly streetfighter.

I wanted something a lot more sleek and refined. However, to build up size I read that one had to bulk up the calories. So I force feed myself extra chicken and rice every day. I went from a super fit 64kg to 83kg of bulky muscle.

In that time I went through these cycles: 4-5 weeks of increasing strength followed by picking up some cold or minor injury setback. I found this incredibly frustrating. I was just looping around.

Many years later, having fluctuated with my weight from 70kg to 78kg I could no longer train. My joints had reached a point of allergy to the weight training. I was getting searing pain down my forearms on a lot of exercises. Even resting for 6 months didn't help.

So my passion for weight-training and body-building had been forced to come to an end. I have osteo-arthritis. I have it contained through good eating practices. But its there if I'm not careful.

So I went on a journey to find alternatives to weights. Isometrics, using own bodyweight and a few others. None really helped much.

I was able to keep a bit of strength but not much with some mild training.

This went on for about 5 years. With the last 3 years with almost no weight-training.

About 9 months ago I went back to the gym. I took it easy. I took it slow. I seemed to be able to handle the weights again. I had been using a form of isometrics with movement. Sort of self-induced tension on movements. So I think this helped heal my all-round situation.

Anyway, I was back in the game. Although on the whole my joints held out, I was still back in this loop of setbacks. Mainly picking up colds and pulled muscles.

I had reduced my workouts to once a week, whole body, few exercises. But this appeared to still be too much for my nervous system to cope with.

Eventually I managed to find a way to train twice a week. I joined up a full membership which included Free access to our local swimming pool. I taught myself Total Immersion Swimming. A beautiful way to swim.

So I tried balancing my workouts with swimming and weights. Yet I still hit this wall. Also my joint pains started returning as well. So once again very frustrating.

So I decided to try something quite different. Instead of doing the whole body in one workout with about 10-12 exercises, I reduced it down to 6 movements per workout.

These 6 exercises turned out to be best done every 10 days.

Penny begins to drop

So I realised that I'd reached a point of extreme stimulation with a single workout. Such stimulation that my whole body needed 10 days to recover from 6 exercise workouts! I would hazard an educated guess and say it is probably several factors: age, muscle memory, and nervous system overload.

So it made sense to me to try spitting the 6 exercises into 3 exercises per workout. Working the 6 exercises within a 10 day period.

So for the past 2 weeks I have been using this method. I have now had 3 workouts. In that time as I'm working through those 2 weeks I've realised a few things.

Firstly, if 6 exercises overloads my nervous system affecting my immune system and ability to recover from the training, then 6 is too much. The body can't cope with the overload. It then can't recover the muscle breakdown very quickly. While attempting to repair, the immune system is lowered, leaving a window open to pick up something or develop a cold. Also if there is a mild breakdown in the ligaments and tendons, it fails to repair that damage as well. I could sense that although I had increased in mass a bit, my body found it quite a struggle to achieve that. It was costing too much from my reserves.

Secondly, if one switches to 3 the body has half the work to do. Yet that half seems to be even less than half. The speed of recovery, repair, growth and new strength has been completed in around 3 days. That's 3 times faster. The body can just focus on repairing the breakdown of a few areas. It does so quickly and efficiently. To me it felt the same as if I was 32 again. I sensed that I could go and do the other 3 exercises within 3-4 days of the previous workout. Its possible I could split this further but I'm not so sure.

The 3 exercises I've chosen are compound exercises. That is they train more than one body part at a time. Lat Pulldown for instance trains upper back, shoulders, chest, biceps and forearms. So I would do that on the day of the first 3 exercises. Then do bent over rows on a diagonal bench. Working the middle back muscles, shoulders, biceps and forearms.

As the two exercises above illustrate, the back needs to recover from the workouts on both occasions. Thus requiring days off in between workouts. Sticking in a workout too early won't allow proper recover. I'd be perhaps back to square one. But probably still worth a months experimenting if I feel the need to do so.

So the 3 exercise routine seems to be optimum for me right now. As I get stronger I will see if I need further days off. It might require 2 exercise - 2 days off - 2 exercises - 2 days off etc.

The formula will always be if I'm not giving my own body the time to recover then I need to reduce the load.

Most articles I've read say the muscle should have recovered fully in 48 hours. I would say from personal experience its more than this if one has overloaded the nervous system.

Beginning to see the light

I must say in the last week I feel my body is coping properly to the stimulation. I have totally underestimated the power of that stimulation. I am pretty strong still and I put in a heavy workout each time I go in. Even with lengthy layoffs its the same. I'm learning now I can achieve the results I want doing so much less.

As I have other interests I am not obsessing about weight-training all week. I can do my swims, treadmill runs, tai chi practice.

After each workout I am feeling that buzz of just the right stimulation. I can feel my body can cope with that stimulation quite easily.

What's going to be very interesting is to see if I can reach the kind of peak strength of 18 years ago. I don't need to but it will be interesting. Also to see if my body will grow in the right places. Shaping and defining.

After all my goal is to be strong yet well-balanced in physique. A physique that looks right. Not one that looks bulky or fierce or forced. Something very natural, carved from years of hard work.

Workout One

Lat pulldowns 1 warm up set and 3 progressively heavier sets. 8-12 reps

Dumbbell Presses slight incline. 1 warm up set 3 progressively heavier sets. 8-12 reps

Dumbbell curls two arms at once. 1 warm up set 3 progressively heavier sets. 8-12 reps.

Workout two

Dumbbell Shoulder Presses Single arm. 1 warm up set and 3 progressively heavier sets. 8-12 reps.

Bent-over rows on diagonal upright bench low grip. 1 warm up set and 3 progressively heavier sets. 8-12 reps.

Parallel Bar dips. V-shaped bar on the wider end. 1 warm up set and 3 progressively heavier sets. 8-12 reps using weights.

If time I will do a good stretch warm down, some stomach work. I might precede the workout with a treadmill run. Still working on that one as I've had knee problems.