My results were both great and disappointing. When I started this program, I hadn't followed a consistent training routine in years. I'd been doing random workouts, different strength building routines, but mostly rehab type workouts. I've also had to be very careful with intensity because my nervous system needs many days to recover from each workout. I didn't have much excitement to start training, but I did have a reason. I was very motivated to accomplish a goal I've had for a couple years- a bike ride through the Colorado mountains. I had the trip planned and knew I was not in shape to do the bike ride, or the newly added major hike. I knew at my current fitness/health level, I could get through it, but I wanted to enjoy it; so I had 6 weeks to become the best I could be. That's not a long time so I kept my expectations in check.
The great part about this program:
- After a couple weeks, I was excited to go to the gym, excited to be back on a routine.
- It felt good to eat healthy. I always eat casually healthy, but it felt great to eat for a reason. My body craved healthy fruits and vegetables. I was eating consistently and following a plan.
- I was feeling strong again; not injured, not in pain.
- I had more energy, my mood was better, my stress went down. I had more confidence in my abilities.
- My training routines for my clients improved because I had better focus and connection to the training process. I had new ideas, new excitement.
As for the numbers, well, my happiness wasn't based entirely on those:
- Body fat percentage increased 2%
- Total weight increased 2.5 pounds
- Bench press 3 rep max improved slightly. The 100 pounds I did on test day needed a spot assist every time. On progress day, I was able to lift the 100 pounds without assistance but was unable to lift anymore than that.
- Front Squat total reps with 70 pounds increased from 17 to 25 reps. What's better, on test day I had noted that I couldn't move 100 pounds without pain. On progress day, I got 12 reps at 100 pounds but technique was poor and pain eventually set in... but that's huge progress in only 6 weeks!
- Single leg, leg press machine 3 rep max improved from 150 to 180 pounds. This is my proudest measure since this is where the pain and problems would shine through.
I wasn't able to finish the other test markers on progress day because I wasn't feeling great. I had eaten a meal the night before that I knew would have consequences. My neurological system was too fatigued, I was struggling to breathe and I had no energy; so instead of forcing it, I just noted how I felt and I will re-try the program another time. My biggest problem is that my body wasn't ready for so many training days. I trained 3 days a week. As I've mentioned, my body needs more rest than that, so by the final week I couldn't function at a high level.
The big takeaways- I was able to accomplish my goal of the bike ride from Breckenridge to Copper (and back to Breck), which in total was just under 40 miles and I can literally say, "uphill both ways." The last 2-3 miles at either end of the ride were tough. For 3 of the 6 weeks of training I couldn't get on a bike without knee pain. Knowing the entire trip was about the bike ride, I tried to stay focused on the drills that would fix the knee. Instead of forcing mileage training on a bike, I corrected my problem and was able to ride in the mountains without pain.
I was also able to make the Manitu Incline hike top to bottom. Up is 0.88 miles gaining 2,000 feet of elevation. Coming down, switchback path about 4 miles with a steep decline grade. This was an added bonus to the trip that I'm so thrilled I did. One of the coolest things I've done. Loved the challenge and loved the views. Also loved having no pain up thousands of steps and having my asthma never be a problem because I paced myself and listened to my body.
The increase in body fat % and body weight shows the poor choice of eating the night before, the fatigue the body was having (increased numbers shows overtraining on the system), and my lack of ability to do hard cardiovascular work. I could lift but would have pain with the quick movements so I didn't get many workouts in with elevated heart rate, which is essential to changing body composition. Lastly, this was squished into 6 weeks when it should be at least 10 - 12 weeks. With no pressures to climb a mountain anytime soon, I'll retry this program with more flexibility. Overall, very happy with the many short term benefits it brought.
Push yourself out of your comfort zone and great things will happen. Your body will love you for having a consistent training program so I highly encourage you to start now! Or, if you've been consistent, then do something new. Change up the pace, the intensity, or try new workout skills. I know you can do this! Go be successful!
The increase in body fat % and body weight shows the poor choice of eating the night before, the fatigue the body was having (increased numbers shows overtraining on the system), and my lack of ability to do hard cardiovascular work. I could lift but would have pain with the quick movements so I didn't get many workouts in with elevated heart rate, which is essential to changing body composition. Lastly, this was squished into 6 weeks when it should be at least 10 - 12 weeks. With no pressures to climb a mountain anytime soon, I'll retry this program with more flexibility. Overall, very happy with the many short term benefits it brought.
Push yourself out of your comfort zone and great things will happen. Your body will love you for having a consistent training program so I highly encourage you to start now! Or, if you've been consistent, then do something new. Change up the pace, the intensity, or try new workout skills. I know you can do this! Go be successful!
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