fitness

Four weeks of hard workout and red meat

So I’ve been living on red meat and hard workout for four weeks now. 

I remembered when I was dieting hard three years ago and I wasn’t able to build any muscle mass. Even worse, I combined cardio with hard workout. That was definitely a bad idea. I couldn’t progress in my weight increasing program.
This time I decided to diet on red meat while having my intense training phase. And fascinatingly it worked. I topped my lifting records by far. Only yesterday I had been trying to finish my upper back, and I didn’t succeed. After one hour of hard training I had to leave for home, literally unfinished. Actually, I could had carried on for a while.

Nevertheless I have decided to stop red meat diet and switch back to vegetables, fish and oatmeal. I gained 4kg and I am sure not all of it is muscle mass 😉

All right then, muscle building phase finished, cardio started.

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fitness

How to go to the Gym at 6am – regularly!

About three months ago I started getting up early. Very early. At 4:30am when I go to the gym, else between 5am and 6am. I was wondering if I was any fitter in the morning doing my exercises at the gym. And actually, I was.

I was getting pushed by the momentum that success I had hoped for, even thoughI did not really expect it. While I wasn’t tired at all, I was getting happier day by day. I really mean “happier”. Happier because I catched the very first train from the suburb I live in to the city. Happier, because I was experiencing early mornings on a regular basis I had never experienced before. Happier, because I was among the first ones at the gym at 6am (although I didn’t make it the first one, yet. Yes, there *are* folks more commited than I am). Happier, because I could do more intense exercises. And finally happier, because I went to work having finished gym while others had just got out of their bed drinking coffee to get (stay) awake.

I am definitely committed to keeping on this habit. Of course, I’ve got to go to bed early now. At latest, I go to bed at 10pm. Which is ok, because my gym closes at that time anyway 😉 Well, seriously. I don’t miss staying up late. I consider it much more important for myself, doing my excercises in the morning than watching TV (and eating crisps) in the evening.

If you are interested cheering at me for getting up early, feel free to send me messages on Twitter. I feel very enthusiastic sharing every time I make it to the gym this early, which, in return, increases my enthusiasm to repeat it.

Finally, if you are wondering wheather you could do it, too, I tell you wholeheartedly: Yes, you can! No excuses, mam/sir! I have two toddlers keeping me awake at nights, a wife demanding time and a non-9-to-5-job. If I can make it, you can, too. If you ask me how, there is a simple, very simple answer. One single word, which is: discipline! You definitely must get up every single morning early. An go to bed early. You must stop habits like (too much) alcohol, too late partying. Getting up in the early morning and going to the gym is a life style. This life style is not compatible with some others. If you really, really want it, you’ve got to skip all the other habits preventing you to implement this new life style on a regular basis.

Now, repeat after me:

“Yes, I want!”
“Yes, I can!”
“Yes, I will!”
“Yes, I did it!”
“Again and again!”

Yessss!

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fitness

Early Morning Run

Getting up early in the morning and getting things done while others are sleeping is a great thing. And so did I this morning. I got up at 5a.m., started running at 5:30 and finished approximately one hour later. When I returned home, everybody was still asleep. Glorious!

https://www.runtastic.com/en/users/tay-sascha/sport-sessions/254312116

And even better: The fresh breeze in the morning, the warm sunlight on the skin and the fact being the only one on the street is such an enormous reward.

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fitness

Measuring the Heart Rate for Fitness and advanced Analysis

Heart Rate Analysis.

Heart rate analysis with excel – based on data exported by HRnavi+ running on Android.

Today I took the effort to try a new method of analysing the data I’ve been measuring with the Polar Wearlink Bluetooth device. Up to now, I’d been using an Android device along with the Runtastic App to connect to the Polar device and record heart rate and GPS coordinates over time. It worked good for me so far, but I felt too restricted as far as deeper analysis is concerned. So I searched the Apple and Google app stores for something that

  1. connects to my device (not straight forward!),
  2. records data received by the device (optionally together with GPS data), and
  3. exports the data into a human readable format.
  4. Optionally: Advanced analysis capability.

It took me half a day trial and error, and here is what I ended up with:

  • HRnavi+ by T.Miyanaga does exactly what I want: it received data from my devices and is capable of exporting them in human readable format. The export is so handy (one record every 5 seconds and meta data like start time are provided too), I just copy the time series into an excel sheet and generate a diagram. Refer to the screenshot shown here.
  • The windows applications Polar Precision Performance SW and Polar ProTrainer are capable of reading the exported file. Both provide advanced analysis features.

All in all, I am quite confident I found what I’d been looking for.

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