You might assume from the title that this post is about food… You’d only be partially correct, as it is mostly about Exercise – and a bit about Nutrition…
I’ve been going to the gym (see Why I Love 12rnd Fitness) for almost a year now… and for the most part do morning workouts… usually before I have had anything to eat or drink… This has been going pretty well, but recently I have started to do a few more (extra) Lunchtime and Evening sessions.
I have noticed that I seem to have more energy in the training sessions I do later in the day… I can train harder and longer without feeling so exhausted…
This Mornings Training Session
This mornings session in particular was tough. I found it difficult to raise my heart rate into yellow (80-90%) on my Myzone Heart Rate Monitor, and only managed an hour and 145 MEPS – my “worst” session for months….. (see workout graph below) :
I have been pushing it pretty hard at the moment because of a Myzone 6 Week Challenge (shockingly, I am currently ranked #1 in Australia – out of more than 2,500 12Rounders)… and I did 10 sessions last week, and a double session yesterday, so it is probably not surprising that I am feeling a bit “flat”… However, I wondered if maybe food was a part of the issue, so decided to go home … have something to eat… and try again at lunchtime…
After a Bowl of Muesli..
So.. I went home, had a bowl of Bircher Muesli (and a couple of pots of tea), did a couple of hours work (sitting in front of the computer)… and went back to 12rnds for a Lunchtime training session.
Oh.. My.. God… What a difference it made !!!
The Lunchtime session felt SO much better…I was almost immediately (in my warmup) able to get into the yellow zone (80-90%) and managed to sustain it (or higher) for most of the workout – giving me a 270 MEP, 80+ minute workout. 🙂
Workout Nutrition ??
The above should probably not have come as a great surprise to me, but I had not really thought about it much before…Apparently if you work out first thing in the morning before eating breakfast (what’s known as a fasted cardio state) it is believed to help with weight loss. However, working out after eating may give you more energy and improve your performance.
Looks like I need to do some more research (watch this space)… but in the interim, I think I will start having a small meal/snack at least 1/2hr before my workout… and see how it goes.
My ObsessionPassion for Exercise has gone a long way to helping me through the process of losing weight and getting fit… and to a large extent, I attribute my new found interest in exercise to 12RND Fitness…
12RND Fitness is an Australian based Gym Franchise, founded by Tim West and Danny Green in 2014. It is based around a “circuit” oriented exercise “system”, focused around boxer fitness training techniques.
A 12RND workout session is designed to be like a 12-round championship fight – 12 x 3 minute rounds with 30 seconds rest in between. That’s 36 minutes of total training time at high-intensity with structured breaks in between.
Each round, includes two movements (which change daily) that involve either punching combos on a bag, bodyweight exercises (sometimes with dumbbells, medicine balls, or sand bags) and/or functional fitness movements.Â
Here are some of the things I LOVE about 12RNDS :
No Scary Machines – some rounds may include a simple exercise machine (Rower, Ski erg, Cycle), but there are NO treadmills in sight and definitely no scary exercise machines (with more cables, weights, pulleys and levers that you know what to do with). Most exercises are bodyweight based. I’ve done machine based gyms before and are OK with them… but have been surprised how many people feel overwhelmed and put off by all the scary technical exercise machines at the typical gym.
No Fixed Start Time – 12RNDS are not 24×7 Gyms, and they only open certain hours of the day (times vary depending on location)… but you don’t have to turn up at a particular time for the start of a “class” or session. You can arrive whenever you want and start your session at a time that suits you.
Quick Workout – a “full” 12RND Session of 24 different exercises takes less than 45 minutes, but you can easily do fewer rounds if you are pushed for time (or more if you want a longer workout)
High Intensity Training – Each of the 12 rounds includes 2 different exercises, and typically at least one of the exercises in each round is based around High Intensity Training.
MyZone – 12RNDS supports the MyZone Heart Rate Monitoring System… this is a fantastic way to measure and monitor your activity level – providing feedback on how you are doing, and motivating you to push a little harder.
Variable Workout – The exercises that make up each of the 12 rounds change EVERY day… so you are not “stuck” doing the same boring exercises over and over. Every day/workout brings a new set of exercises (and a whole news set or sore muscles – in a “good” way).
Flexible – You don’t have to do the assigned exercises at each round… you can choose your own alternative exercise -e.g. if you need to go easy on a particular exercise, or are working on a specific muscle group… or if you just don’t like it… You can also do fewer, or more rounds if you choose… When I first started I could only manage 6 rounds.. but these days I often do 16 or more…
Not Cheap – 12RNDS membership is cheaper than comparable gyms, but it is more expensive than some of the 24×7 gym franchises… I think that paying a bit more is actually a bonus. It is a great motivator… because I damn well want to get my moneys worth (and I really do… I typically do 6-9 sessions a week, costing me less than $5 per session). I know too may people with “cheap” or even free gym memberships who just don’t value it, and go weeks or even months between workouts.
My own Personal Trainer (for free) – at 12RNDS there is ALWAYS at least 1 personal trainer on hand (and sometimes 2 or 3 at busier session times). They will :
explain any exercises you are not familiar with…
point out any “technique” issues you may have… and (most importantly)
encourage you to work harder – at least once per workout (and sometimes 2 or 3 times) a trainer will tap you on the shoulder and coax you through a quick (but often Very High Intensity) sparring, padwork or HIIT session – pushing you way harder than you can yourself, and reminding you of your capabilities 🙂
I am definitely a BIG fan of 12RND Fitness as it is a perfect fit for my lifestyle and the type of exercise regime I need.
Despite being the fittest, healthiest and skinniest I have been for more than 30 years… and in fact, quite probably because of it, I have been dumped multiple times in the last few months !!!
I have had several people, who have played an important part in my life over the last few years, who have decided that our relationship is no longer necessary and that they no longer want to see me on a regular basis !!!
But it is not actually a bad thing… in fact it is a very good thing.. because it is my medical specialists who are “dumping” me in droves…. They have determined that because my health has improved so dramatically over the last 12 months, that there is no longer any reason to see me on a regular basis… and that just an occasional catch up (if that) will do fine.
Endocrinologist
As I have been completely Diabetes medication free for over 12 months (since the day after surgery), and my Blood sugar is well within the “normal” range, my Endocrinologist has declared me “Diabetes Free” and told me not to come back…
Liver Specialist
My Liver specialist says that despite permanent scarring (from Cirrhosis), my Liver is functioning beautifully and my blood data is giving no indication of liver problems at all. She suggests that I touch base in 6 months or so.
Bariatric Surgeon
My Surgeon and Dietician are VERY happy with the outcome of my surgery (62 weeks ago) – and so am I… I weigh nearly 10Kg less than I once thought possible and am still losing weight…. I will catch up with them in another 6 months or so too.
General Practioner
Even my GP is not in any hurry to see me again 🙂
My Gym Trainer/s
The only relationship which I am still fostering is with my trainers at the gym…:) … but even that might be on a downward trend, as I have determined that my Passion for Excercise (NOT an Obsession – I promise) maybe just a little excessive and am considering reducing my 6 or 7 workouts a week (although I am tempted to start swimming as well).
Perhaps I should consider establishing a NEW relationship…. with a Plastic Surgeon…. for an Abdominoplasty – Joking !!! (at the moment) ….
I go to a local coffee shop for a pot of tea (or two) and read the newspaper most days…. Not long ago, I would have jumped in the car for the 3 minute drive… but over the last few months, this behaviour has changed, and now, more often than not, I walk…
The map to the right shows the route of today’s (1hr 43 minute) walk to my local Cafe … I actually walk past 7 other Cafes along the way – maybe I should be looking for a more direct route !!! 🙂
Over the last couple of months, the “15 minute walk” to my local Cafe has “evolved” into a more extensive trek (of up to 2hrs), involving a circuitous route, which (strangely) also seems to include pretty much all the good-sized hills in the neighbourhood…
As per my earlier post – Time to Join a New Gym ?? – I am also REALLY enjoying going to the Gym these days… but is 6 or 7 gym sessions a week and regular 5Km+ walks too much ??
Am I becoming Obsessed with Exercise !!!
So what actually is an “obsession” and is there a difference between a Healthy and an Unhealthy Obsession ???
“An obsession is when something takes over your life and you are not able to function or do your regular activities”
So by the definition above, an obsession seems to be a behaviour that is detrimental to your day to day life… so, therefore, is presumably “unhealthy” (or not good for you)…. so a “Healthy Obsession” would therefore be an oxymoron.
Whilst I do find that I am (mostly) enjoying exercising these days, I don’t HAVE to do it… and sometimes I actually choose not too…. so, on balance, I have decided that rather than being Obsessed… I am actually just Passionate about Exercise…
OK… so now we have resolved that… maybe I should look into starting swimming (as well) 🙂
I am thinking of joining a new gym… Not instead of my current gym (12Rnd Fitness – which I LOVE)… but as well as.
I look forward to going to the gym so much (Endorphins are a wonderful thing), that sometimes at night, I am tempted to go to bed early, just so I can go to sleep, wake up, and go to the gym again… I am actually considering joining a 24×7 gym so I can sneak in some quick after dinner/late night workouts 🙂
OK.. I admit… it may be a little obsessive…
Endorphins – the Happy Hormone
When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and also trigger a positive feeling in the body, similar to that of morphine (apparently)….
After 20 to 30 minutes of hard aerobic exercise, endorphins are released and will result in a mood and energy boost for two to three hours, and a mild buzz for up to 24 hours.
“Traditional” Gyms
It’s been many years since I have been to a “regular” gym (I used to be an aerobics junkie in my early 20s)… but the thought of rows of treadmills and spin bikes, and dozens of scary exercise machines with dubious (possibly torture related) purposes simply does not appeal any more…
These days 24×7 gyms seem to be popping up all over the place. These are largely “exercise machine” based, and convenient in terms of locality and time of day for workouts, but rely a lot on your own commitment, and tend to lack supervision and guidance from trainers.
A 24×7 Gym may be useful for me as an extra to my 12Rnd membership – to help focus on exercising particular body parts, and also at times of the day when my 12Rnd gym is closed…. although I can’t see myself going anywhere near a treadmill.
12Rnd Fitness
12Rnd Fitness is very different from the traditional Gym model… It doesn’t depend on a bunch of exercise machines, but is based around more traditional boxer training strategies, and exercise “stations” with a never ending variety of exercises that change daily (with a trainer always on hand to fix/improve technique and push you harder).
You can start a 12Rnds session anytime you like, and exercise your way through 12 different “rounds” or stations, of 3 minutes each ( each with 2 or more excises ) – with 30 second recovery/changeover time in between… A bit like a cross between Rocky and F45 I suppose.
At the moment I am currently averaging 5 or 6 sessions a week, but have (during challenges… see below) managed 8 or 9 sessions a week.
6 Week Challenges
Every few months 12Rnds run a “6 week challenge” which is a way to increase motivation and push yourself a bit harder for a short period… They liken their challenges to getting “fight ready” and they follow a pretty defined structure involving different types of food and exercise at different stages of the challenge.
I have participated, with various levels of commitment in 2 challenges so far – but am looking forward to getting “serious” about the next one starting in October.
MyZone
I have very recently started using a Myzone Heart rate monitor (I was given one for my last birthday). It is great to get proof that those times when I “think” I am working hard… that I usually am… and although it is early days yet (the Myzone monitor apparently takes a while to calibrate maximum heart rate), I was very surprised (shocked actually) to discover that I am consistently in the top few of the exercise leaderboard.
So … Time to Join New Gym ? … maybe… but maybe not…
Its been a little over 3 months since my last post… but how many times can you say “things are going great” ??
I’ve continued to lose weight and are now just over 90Kg…. That’s a total weight loss of 40Kg or nearly 1/3rd of my original body weight 🙂
Gym Junkie
I’ve continued going to the Gym… and am loving it…. In fact, for a while there I got a little obsessive and was going 8 or 9 times a week, but have scaled that back to just 5 or 6 … which I’ve found is actually more effective and efficient – my gym sessions are now longer and more powerful and my body is recovering better between sessions.
Since joining the gym – 7 months ago – I have lost an additional 10Kg in weight, which is pretty significant given that my muscle mass has also substantially increased.
Blood Results
I did a regular follow up with my nutritionist today… and all my blood tests are fantastic… except for Iron which is a bit low. This is completely normal (and expected) after a Gastric Bypass and I will continue to take Iron supplements (Maltofer) daily along with my multivitamins, although I can now stop taking Calcium supplements.
I am still not taking ANY diabetes (49 weeks since surgery), and my average blood sugar reading (HbA1c as per stats below) is continuing to drop.
Blood Sugar (HbA1c)
HbA1c is a blood test that is used to help diagnose and monitor people with diabetes. It is also sometimes called a haemoglobin A1c, glycated haemoglobin or glycosylated haemoglobin. It shows the average level blood sugar levels over the past 2 to 3 months.
Target Weight ?
I can expect to continue losing weight for another 6 months or so… although the rate of weight loss will slow down.
I have already lost more than I had hoped for, but at 90Kg and 172cm… my BMI (31) still puts me at borderline Obese…. I am now hoping to lose another 5 or 10kg – with a provisional target weight between 80-85Kg… This would still mean I was considered Overweight…. but at 172cm, the suggested “healthy” weight is considered to be between 54 and 72 Kg… which to me seems absurdly “skinny”.
So far, even though the quantity of food I eat has significantly reduced (I just can’t physically eat anywhere near what I used to), I have to admit that I’ve not been particularly careful about the types of food I eat.
I have decided that once I get below 90Kg (which should be any week now) I will make a conscious effort to make smarter choices about the types of food I eat and this should help me get closer to that 80Kg target 🙂
