Body By Science

Last week when I visited India my friends and family commented on how I looked fitter than the last time they saw me! I attribute some of that improvement to Body Of Science. For past 6 weeks or so I have seen reasonable results from this new workout!

Lowell introduced me to this workout, and has been coaching me through past few weeks. The book – Body Of Science describes the workout in detail. However, in short the idea is to design as efficient a workout as possible. Our muscles are made up of four kinds of fibers (slow twitch, 3 fast twitch – oxidative, glycolytic and oxidative/glycolytic) each of those engage in different activities (strength, endurance etc). Our muscle fibers grow stronger only if we push them hard, to the point that they fail. Once that happens the body reacts by building better muscles over a recovery time!! So an ideal workout is the one which engages all the muscle fibers and gets them to the point of failure as quickly as possible! Well that is what, Body By Science is about!

In the work-out one tries to engage major muscles groups one at a time, by putting them under load (i.e weight) and doing it in a slow consistent way until the muscle group reaches to the point of failure and then we try to go for an extra bit (10 more seconds)! To illustrate the point here is a video of pulldown, starring Lowell :

 

The goal of each exercise is to increase the weight and time under load (TUL), repetitions are not that important. The idea is to start with a weight which one can do for at-least 45 seconds and each time increment the weight as soon as one can comfortably do it for 80 seconds or so. The ideal time for each rep is about 20 seconds! The Body by Science authors recommend 45-200 seconds for each workout, but from what we have been doing 60-90 second seems like an effective range for most folks.

Following are the results from last few weeks doing the five major muscles groups (note: core muscles are taken care of by all workout but specifically by shoulder press, leg press and pull-down).

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(Please note: score is a connived measure of the entire routine which Lowell has been experimenting with, its a function of weight, time & reps)

More Resources –

Comments/ Suggestions/ Questions?

Run, Dinner and Salsa!

A few weeks ago we started a social get fit and have fun event! Every Thursday evening a group of friends get together to do a 3-9 mile run, then cook an awesome meal and follow it with a social dance!! What a triathlon :). Here are some pictures and videos of the event.

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I’ll add more details about the nature of this Triathlon soon! Meanwhile if you are interested to join us, drop me a line!

Fitness Tips – LifeStyle Routines

  • Breathe correctly
  • Negative contraction
  • Hold contraction
  • Drink water

Create LifeStyle Routines: Derek Noble way: http://www.bodynoble.com

  • Posture
  • Breathe: Breath IN the stomach should go OUT. Exhale on exertion.
  • Do frequent breathing breaks to get rid of stress.
  • Focus touch training, visualization
  • Office pump: Squat, Dip, Push ups, Abs (leg crunch & hand crunch)
  • Stretching:

Equipment:

  • Excercise ball
  • Resistance band

Meditation

  • Essential for a great lifestyle.

Workout

Verses From The Bible

Biceps/Triceps

Shoulders/ Chest/ Back

Legs

Standing Barbell Curls

Barbell Flat Bench Press

Squats

Preacher Curls

Barbell incline bench press

Machine Squats

Incline Dumbbell Curl

Dumbbell flat bench press

Leg Presses

Reverse Preacher

Dumbbell Incline

Leg press toes pointing out

Cable Press Down

Dumbbell Decline

Hack Squats

One Arm Press down

Parallel Bar Dips

Lunges

Seated Triceps

Dumbbell Fly

Leg Extensions

Lying Triceps

Incline Fly

Leg Curls

Lying dumbbell extension

Cable Cross over

Standing Calf Raises

Lying cross dumbbell ext

Rope pulls

Seated Calf Raises

Kick Back

One arm cable pulls

One arm extension

Barbell Flat bench Press

Dips

Dumbell Flat Bench Press

Decline Dumbell Press

Dumbell Fly

Close Grip Chins

Lats machine pull down

One arm dumbbell rows

Seated cable rows

 

Abdomen:
· Crunches
· Reverse Crunches
· Hanging Reverse Crunches
· Vertical Bench Crunches
· Cable Crunches
· Seated Leg Tucks
· Machine Crunches

Body Building

Body Building, The Arnold Way

Yesterday i bought the book The New Encyclopedia of Modern Bodybuilding by the one and only one Arnold – talk to my hand!! So do i want to body build ? Hmm.. not really its freaking difficult to built muscle for a vegetarian and I’m interesed more in strength building. Jeffrey Snover recommended me this book, so i just decided to give it a shot. I sampled the chapter on nutrition as i relaxed in Borders, what Mr. Arnold says really made sense – eating right is important and for building muscles getting more protein intake is abosultely essential. The various levels of workout and nutrition in this Bible quite impressed me, so i just bought the book and tuked in back bag pack and biked over the hill back to my house.

I have been using FitDay to keep track of my nutrition but its freaking difficult to use. I still have to find a good software to keep track of my food intake. But hey in any case the Mantra to body build is to Eat like a pig and work out.

Split it

Fitness Challenge 2005 Describes a nice way of how exercise should be split up. I’m going to split the way I exercise in two One day do chest and back and Other day do Biceps, Triceps and Shoulders. Abs and Cardio should be done everyday.

Primarliy I have to figure out more chest exercises. The above link has some nice suggestions which i should explorer.