I've hired someone -- which I'll get into later, when we're done -- to do some graphic design work and the first cut is pretty good. We'll be working with some changes, but likely not until first of next week, so in the meantime I thought I'd toss up what we have so far, invite comments and constructive criticism, and I can also work with the customization of fonts and layouts and such.
It should begin to take shape momentarily.
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New Banner Done
Please spread the word
There's something about the post titles that's hard to read. Maybe switch the date and post title, or put the date on the right?
The fonts are much better (easier to read) with the new design.
Hey Richard –
I started my intermittent fasting. I don't think I'll lose weight without it. Now I'd like to incorporate a workout on the fast day as you do.
Little problem, though — I'm just starting work after a degree and really don't have $$ for the trainer, gym and all that. I do have a kettlebell and I could potentially rig up a rope climb in my living room, which has a huge ceiling. Do you have any other low-cost ideas, besides sprinting?
Wow, those are some great suggestions. Thanks! We have a bar in the house so I could theoretically do pullups as you suggest.
The thing is I used to be pretty athletic and muscular in my teens — even set a swimming record. But now I am pathetically out of shape! I LOVE how the woman in the third link you gave looks…. that is just the type of nice muscular body I would like to have. She is not too thin.
So…. I just did a 10 or so minute workout (hard to say exactly how long, I didn't time it) of kettlebell swings, jumps onto a stationary object, pushups, situps, squats, and sprinting. Whew. 10 mins was about all I could handle and I had to rest a bit in between each one. I was more out of breath than I have been in a very long time. No way I could go for 30 minutes at that pace… 2 hours later my lungs feel really worked out. You are right… it is pretty intense cardio… Why haven't I been doing this for the past couple of years, I ask? Geez. Granted, we live at 8300 feet elevation, but I still feel pathetic.
I haven't eaten since around 9 last night and am going to wait a few more hours as well to get the benefits of "growth hormone"…. I am not at all hungry right now so I figure I'm not going to eat until I'm hungry.
I think since I cannot handle 30 mins of intense exercise right now, I'll try working out about 4 times per week instead of twice per week. And two of those workouts will be during a fast. Thoughts? Suggestions for improvement?
You're on the right track. Listen to your body. Shorter at greater intensity is better than longer at less than you're all out. You might even find that 20 minutes twice per week is plenty, and you should build up to that quite rapidly.
Remember, try always to hit your back, chest, shoulders — and especially — legs every workout. It's the big muscles that stimulate GH.
In my browser (Firefox 2.0.0.18, OS X 10.3.9) the text of your reply to Monica is truncated before the third column. No matter how I adjust the screen, the right portion of that text is hidden. I've never noticed that issue before today.
I like the clean look. Top banner with the guy with the spear is nice. I will have to poke around to see whether stuff works ok. The hubby is working on a web page currently, so I'm hearing all about how to get stuff to work.
TrailGrrl
My wife gave the thumbs up to the new banner image.
I like the image, too. The individualist image is meaningful to me. Though, I wonder if a small band of paleo people in silhouette might also be striking. The fonts and colors look good, too.
I've also been working out at home, mostly with kettle bells, a cheap lungebar (http://tinyurl.com/lungebar)
, and body weight exercises (like pushups and burpees), trying to hit all the major muscle groups. The last workout, I tried
Turbulence Training 10 minute workout
(http://www.turbulencetraining.com/freeworkout/index.shtml) and just the first one was surprisingly exhausting (in much less time than my usual ad hoc workouts). He also has some good YouTube videos (http://www.turbulencetraining.com/youtube-videos.shtml). that show good techniques.
Absolutely.
1. Old fashioned pushups. Do as many as you can each set, and smatter them throughout your workout. Aim to do about 4-5 sets. Begin with inclines, where you push up from a bench or chair. Do regular ones off the floor, and then do some declines where your feet are on something about a foot high and you're pushing off from the floor. You can also use your kettle ball or a medicine ball to do one-arm pushups off the floor. One hand on the floor, one on the ball, which takes it out of the equation. Do one set for each hand resting on the ball.
2. Pullups and chinups. Pullups are better, and try not to engage your biceps. Just like with upright rows and pulldowns, hold your arms out and collapse your shoulder blades together and kick your chest out. Notice how different of a movement that is from just pulling with your arms. The idea is to engage the back, a uch larger muscle group than your relatively puny biceps. Don't be surprised if you can't even do one dead-hang pullup. Go ahead and kip yourself up if you can (it's a more integrated and functional movement). But the best way to train yourself up for pullups is negatives. Have a bench handy that allows you to grasp the bar. Then, jump up and hold for a second or two if you can. Feel the back, not the arms so much. Let yourself down as slowly as you can. Repeat for up to 5-10 reps, then do two more sets. You'll be pulling yourself up in no time. I could not do a single one when I started. It has only been a couple of months since I've been trying and I'm up to five from a dead hang, no kipping.
3. Squats. Some people call them deep knee bends. About the same thing. Do both with just your body weight, and also with your kettle ball (you should aim to use 40-50 pounds, I'd guess). Just grasp the weight (you can use a dumbell set on end as well) between your legs, keep your back straight and your chest out, and do the squats.
4. Lunges. Go back and forth across the room. You can carry weight in various ways too.
5. Jumps. Jump across the room and back. Aim to really explode, and come down with a light touch, as if you'd scare off your prey otherwise. Also, if you have a bench that 1-2 feet high, jump up from a standstill, light landing, then jump back down, light landing. You can add weight here, too, with medicine balls.
6. Side lunges. These are deceptive. They look and feel easy, but if you've never done them, just wait until the next day. Some examples:
http://www.starting-a-personal-training-business.com/side-lunge.html
http://www.exrx.net/WeightExercises/GluteusMaximus/DBSideLunge.html
http://health.howstuffworks.com/leg-exercises-tb20.htm
I see. Well, this is a new thing, and of course, TypePad are truly awful at any new technologies. Lately, eveything new has involved some level of downgrade as tradeoff for enhancements. Don't get me started.
Anyway, if you copy the entire comment from top to bottom and past it in something else like an email compose, you can get all the text
Liking the new theme mate