Sunday Morning Coming Down – Workouts Oct 31 – Nov 2, 2014

After this weekend I’m satisfied the new technique I discovered to translate upper body weight to more effort in the midsection and a better workout overall is making a real difference. It has to be the reason, because I haven’t been doing that great on my diet. I also included my Sunday morning workout with weights to show how I get past Sunday Morning Coming Down, Monday’s way of paying it forward.

You can see the new technique in action in the post of all the songs from the most recent weekend.

I’m just glad that in spite of being a bad dieter, at 67 I can still reduce body fat with HoopRock, JumpRock, and resistance training and now I can do it faster. I’m seeing muscles I haven’t seen in 50 years, which makes me even more anxious to lose the rest of the fat.

This week I thought I’d show you how I get past that blah feeling I’m sure a lot of people have on Sunday morning. Because I can’t get to the weight machine in the garage without waking my granddaughter I just do hand weights in the back yard, finishing up with a few (very few) pull-ups. In my defense I couldn’t do pull-ups for about eight months because of a shoulder problem. Now I can do five on a good day. There’s no talking in the video because I didn’t want to wake the neighbors.

It only took me about fifteen minutes overall, but that was enough to flush out the cobwebs. I’ll probably do the weight machine later in the day which will make Sunday afternoon more bearable.

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These are products I use in my Resistance workouts.

These are some of the songs I hooped to this weekend (Oct 24-25), demonstrating “Heavy Hula Hands”, Multiple Hoops, and Arm Hoops. Playlists in each category can be accessed from the videos below by clicking on the Playlist icon or Next and Previous buttons, depending on your browser.

These are products I use in my HoopRock workouts.

I don’t have the personality to be a great HoopRock and JumpRock evangelist.

All I can do is to try and offer myself as an example. So I publish videos of all the songs I hoop or jump to each weekend, allowing people to judge for themselves and see how much fun jumping and hooping can be.

Judge for yourself the kind of shape I’m in, my stamina, and whether I’m having fun or not. If I’m in better shape than you expect to be at 67, or if you don’t enjoy your workouts now, you should give hooping and jumping to music a try. I started exercising every day to feel good, but the real payoff might be the kind of shape I’m in going into old age. Either way, it’s the best possible way I know to get all your cardio and some of your resistance training.

Just hooping without any “add-ons”, such as Heavy Hula Hands, is actually plenty of exercise and more fun actually. But I’d like to burn off the remaining fat, and these offer an additional challenge and conquering them makes “just hooping” that much more fun because it seems effortless by comparison and you have so much more control.

Here are some questions I ask myself to keep going when I used to ride the stationary bike and still today on some nights when I do weights

When you don’t want to work out after work because you feel exhausted but it’s really just lethargy and angst, ask yourself “Do I want to keep on feeling like this? How much worse could working out actually be?”

And during the first few minutes when you’re tempted to quit and just go flop down on the couch “If I stop now, am I going to feel any better than I did before?”

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Workouts Oct 24-25, 2014

I post these videos so people can judge whether I’m in better shape than they expect to be at 67, and whether I’m having fun. The question I’m asking myself is, Am I gaining on getting rid of the remaining fat and loose skin or is it gaining on me? I need to do better on dieting, but I think the new technique I discovered to translate upper body weight to more effort in the midsection and a better workout overall is making a difference already.

You can see the new technique in action in the post of all the songs from the most recent weekend.

I’m doing fairly well on the diet on a day-to-day basis, but I still have lapses. The problem with eating a light supper is you know you can get in a little junk food before bed and still probably not suffer for it except for the extra calories. The problem with that approach is if you mis-calculate you do suffer. It’s also difficult to work out real hard and not think you deserve a reward.

But if I want to lose the fat then I’m just cheating myself when I cheat on my diet. Sure, I’m still losing fat or gaining muscle, but the longer I take to get this fat off the less time I’ll have left to enjoy it. And believe me, if you just rely on exercise to lose fat it’s going to take a long time, assuming you ever get there at all. No matter how hard I exercise, I can always eat enough to gain weight without even trying that hard, which is probably true of just about everyone except lumberjacks and oil-rig roughnecks. So the tendency to cancel out some of the exercise is always there.

On the other hand, between HoopRock which I actually look forward to, and resistance training which I’ve come to enjoy after I get started, I can avoid dieting per se, where you suffer, but just not go crazy with what I eat and still lose fat without ever being depressed or frantic from hunger. If I could do that and consistently avoid the junk I think I could lose it pretty fast.

These are some of the songs I hooped to this weekend (Oct 24-25), demonstrating “Heavy Hula Hands”, Multiple Hoops, and Arm Hoops. Playlists in each category can be accessed from the videos below by clicking on the Playlist icon or Next and Previous buttons, depending on your browser.

These are products I use in my workouts.

I don’t have the personality to be a great HoopRock and JumpRock evangelist.

All I can do is to try and offer myself as an example. So I publish videos of all the songs I hoop or jump to each weekend, allowing people to judge for themselves and see how much fun jumping and hooping can be.

Judge for yourself the kind of shape I’m in, my stamina, and whether I’m having fun or not. If I’m in better shape than you expect to be at 67, or if you don’t enjoy your workouts now, you should give hooping and jumping to music a try. I started exercising every day to feel good, but the real payoff might be the kind of shape I’m in going into old age. Either way, it’s the best possible way I know to get all your cardio and some of your resistance training.

Just hooping without any “add-ons”, such as Heavy Hula Hands, is actually plenty of exercise and more fun actually. But I’d like to burn off the remaining fat, and these offer an additional challenge and conquering them makes “just hooping” that much more fun because it seems effortless by comparison and you have so much more control.

Here are some questions I ask myself to keep going when I used to ride the stationary bike and still today on some nights when I do weights

When you don’t want to work out after work because you feel exhausted but it’s really just lethargy and angst, ask yourself “Do I want to keep on feeling like this? How much worse could working out actually be?”

And during the first few minutes when you’re tempted to quit and just go flop down on the couch “If I stop now, am I going to feel any better than I did before?”

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CrunchRock – Get Your Shoulders Into It

The exercise benefit of HoopRock benefit derives primarily from keeping your bodyweight under control when turning and landing.

This was really brought home to me as late as 30 minutes ago when I was working on hooping with my forearms grasped behind my back while using my shoulders to rotate my upper body. It’s really not that hard once you get used to it; the benefit comes when you really put some force behind it and have to absorb the effect in your obliques, abs and hips.

Then I started thinking about why it was better to do the shoulder rotation with my hands behind my back. A little experimentation quickly confirmed that the more my arms were extended the more their weight worked against focusing the effect of the rotation on the midsection; my shoulders were having to drag my arms along, reducing the amount of force I was able to put into the rotation.

The downside is that having your hands behind your back also limits the amount of force you can use because control is more difficult. Which is actually great in the overall scheme of things. Everything I can do in HoopRock comes from control being difficult; the body reacts by developing the reflexes and muscles to make it easy. As you try new things the cycle just keeps repeating.

So I started experimenting by holding my arms and hands in various positions and not just behind my back. I’m happy to say I came up with quite a few combinations that are all effective in different ways. Which is exciting because my midsection is where most of the remaining fat is. I know you supposedly can’t spot reduce, but it can’t hurt, and hopefully they will tighten everything up.

Forearms Clasped Behind Back

This lets you get the whole weight of your chest and shoulders into the twist because your arms are tight to your sides and your forearms locked behind your back so each side of your torso is a monolithic block. The rotation can tend to twist downward as one shoulder is dragged lower by the grip behind your back which is fine; but another combination is to focus on keeping the rotation level. You can alter your hand on forearm position or clasp hands instead of forearms to make control a little easier – you can move your arms up a little higher on your back to give the hoop a little more room. Less monolithic, but it’s all good. Your body has to adapt to every combination, hitting every muscle and combination of muscles a slightly different way each time.

Hands Behind Neck

This is fairly similar to clasping your forearms or hands in the small of your back, but you can’t get that monolithic force behind it. The payoff is you don’t run the hoop into your hands or elbows, so you can put a lot of force into it and still control the hoop. Maybe an even better pay off is that with your forearms locked instead of waving in the breeze the whole side of your body from your hip up to your elbow becomes one long structure that you can rotate around your central axis while either emphasizing the shoulder or not – again, it’s all good.

Tucked Boxer Stance

This turned out to be a really good approach. You can rotate your whole torso, particularly from the base of the ribs up, again with or without emphasis on the shoulders. With the hands close in your arms don’t really hold you back and you have the option of putting your shoulder into it in a straight ahead slight punching motion or by more actively rotating the shoulder itself.

Variations

Rocking Horses

On your toes alternate a forward crouch with a backwards arch. Try to emphasize your midsection to pull your chest and shoulders forward out of the arch.

Jumping

As it turns out, the best way to force the abdominals into participating is to keep your feet in one position. If you jump you lose some of the force on your midsection that comes about because it has to cope with the shift in your upper body. If you jump the anchor is gone and the effort is mostly absorbed by your hips and legs.

Crunches (Kind of)

If you do rocking horses without jumping, just staying on your toes in one position you’ll find you can more easily focus on getting your abdominals to pull your upper body forward. It’s hard to do it consecutively past two or three cycles. It’s crunch-like when you get it right, but doesn’t truly use the abdominals exclusively.

Twisting Crunches

Every rotating movement can become a crunch if you stay on your toes and don’t move your feet. The abdominals become active participants in pulling your body around. You have to experiment to find the right position, but when you do you’ll feel it. Your hips are kind of locked in one position so you have to absorb all the rotation in your midsection, which is kind of floating above your hips in a natural rotation except you can feel your stomach muscles kicking in as a natural part of keeping everything going. Once they do I can only continue for a very short time. My stomach muscles get too tired and I lose my breath. Feels a lot like doing crunches. I’m hoping I can get that same kind of thing going while doing rocking horses, which for a now are a lot less stable making it harder to put the abs in control.

Feet Together

A narrow stance means your hips provide a less stable platform for your midsection so your hips and midsection have to work harder to maintain your balance within a narrow range of motion. If you tuck your hands behind your back they have to work that much harder.

Did I Mention It’s All Good?

Because of the music HoopRock is actually fun. The exercise benefits are what I’m using to get you interested, but they’re just a fortunate side effect. If you like music and give it a chance I think you’ll feel the same.

The moves you can come up with while hooping are effectively limitless, which seems to me to be the best kind of exercise there is, whatever reason you do it for.

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Workouts Oct 17-18, 2014

I post these videos so people can judge whether I’m in better shape than they expect to be at 67, and whether I’m having fun. The question I’m asking myself is, Am I gaining on getting rid of the remaining fat and loose skin or is it gaining on me? After three weeks on a semi-diet I can tell for sure that I’m gaining but I could be doing better.

In the past I’ve seen miniscule improvements in both fat loss and less visible loose skin almost every week, and I’ve been doing this so long it’s made a real difference. But even though relatively speaking there’s not much left it’s still more than I want to see. It feel so great not having to carry so much around, so I’m thinking it’s going to be fantastic to not carry any and I’m getting really impatient.

So I went on a diet about three weeks ago and I thought I was seeing results the last couple of weekends, but this week I’m fairly certain that I’m losing the fat faster than I was. But I still need to be more strict; not just to lose weight, but because I feel better when I eat clean – especially when I wake up the next morning. I’m pretty good during the week, I’ve really learned to appreciate how much better it is to get to work feeling fairly empty. It makes the whole day better. On the weekend I can work out if I’m not feeling tip-top in the morning – at work I can’t do that. As usual, how I feel motivates me to cut the junk food more than losing weight.

And maybe I’m not losing any faster. Maybe I just hit one of those points where the fat bottoms out over a strategic area giving the illusion I lost a lot. Either way I’m happy to see the difference. I’m so looking forward to the day when for all practical purposes the fat is gone. I’m pretty happy with my condition overall, although I would always be happy to have more muscle, but I really want the fat to be gone so I can see what’s there clearly.

I added a new “move” this weekend, which is hooping with your hands clasped behind your back. I think I’ll call it “Hidden Hula Hands”, but I’m open to suggestions. I thought it would just be a new challenge to agility, but I think even more than that it’s going to be a good way to work the core with more emphasis. I discovered if you try to direct your body by moving your shoulders it requires a lot of effort coordinated between the obliques and hips to maintain control over both the hoop and keeping your balance, so I’m pretty excited.

I intend post a blog article on the subject, but you can see “Hidden Hula Hands” now in the post of all the songs from the most recent weekend which can be viewed here. I get into it more after about the sixth song on the 18th when I realized I could grasp my forearms behind my back instead of must clasping hands.

These are some of the songs I hooped to this weekend (Oct 17-18), demonstrating “Heavy Hula Hands”, Multiple Hoops, and Arm Hoops. Playlists in each category can be accessed from the videos below by clicking on the Playlist icon or Next and Previous buttons, depending on your browser.

These are products I use in my workouts.

I don’t have the personality to be a great HoopRock and JumpRock evangelist.

All I can do is to try and offer myself as an example. So I publish videos of all the songs I hoop or jump to each weekend, allowing people to judge for themselves and see how much fun jumping and hooping can be.

Judge for yourself the kind of shape I’m in, my stamina, and whether I’m having fun or not. If I’m in better shape than you expect to be at 67, or if you don’t enjoy your workouts now, you should give hooping and jumping to music a try. I started exercising every day to feel good, but the real payoff might be the kind of shape I’m in going into old age. Either way, it’s the best possible way I know to get all your cardio and some of your resistance training.

Just hooping without any “add-ons”, such as Heavy Hula Hands, is actually plenty of exercise and more fun actually. But I’d like to burn off the remaining fat, and these offer an additional challenge and conquering them makes “just hooping” that much more fun because it seems effortless by comparison and you have so much more control.

Here are some questions I ask myself to keep going when I used to ride the stationary bike and still today on some nights when I do weights

When you don’t want to work out after work because you feel exhausted but it’s really just lethargy and angst, ask yourself “Do I want to keep on feeling like this? How much worse could working out actually be?”

And during the first few minutes when you’re tempted to quit and just go flop down on the couch “If I stop now, am I going to feel any better than I did before?”

Posted in Workout | Tagged , , , , , , , , , , , | Leave a comment

Workouts Oct 10-11, 2014

I post these videos so people can judge whether I’m in better shape than they expect to be at 67, and whether I’m having fun, last week I added another question. Am I gaining on getting rid of the remaining fat and loose skin or is it gaining on me? This week I’m pretty sure I can say I’m gaining

In the past I’ve seen miniscule improvements in both fat loss and less visible loose skin almost every week, and I’ve been doing this so long it’s made a real difference. But the closer I get the slower the improvements; at the rate I’m going I could be 75 or 80 by the time I can truly say I’m lean, so I need to step up the pace.

So I went on a diet a couple of weeks ago and I thought I could see some results last weekend, but I need to be more strict. I can resist cookies, candy and pastry pretty well, but after supper I just can’t resist peaches or strawberries that have been cut up and covered with sugar to draw out the juices. Plus maybe a little more to get a nice glaze just as you eat them. I do pretty well during the week, eating a salad and drinking a V-8 for lunch instead of a sandwich and Coke.

Now even with the miniscule week to week changes ever so often you hit a point where you can see a real difference. It’s like snow melting off the mountains. Detail sort of shows through in the lower elevations as the snow becomes thinner; then one day the details are clear as the last thin cover melts away. This week I can see more detail over my ribs and lower back.

These are some of the songs I hooped to this weekend (Oct 10-11), demonstrating “Heavy Hula Hands”, Multiple Hoops, and Arm Hoops. Playlists in each category can be accessed from the videos below by clicking on the Playlist icon or Next and Previous buttons, depending on your browser. All the songs from the most recent weekend can be viewed here.

These are products I use in my workouts.

I don’t have the personality to be a great HoopRock and JumpRock evangelist.

All I can do is to try and offer myself as an example. So I publish videos of all the songs I hoop or jump to each weekend, allowing people to judge for themselves and see how much fun jumping and hooping can be.

Judge for yourself the kind of shape I’m in, my stamina, and whether I’m having fun or not. If I’m in better shape than you expect to be at 67, or if you don’t enjoy your workouts now, you should give hooping and jumping to music a try. I started exercising every day to feel good, but the real payoff might be the kind of shape I’m in going into old age. Either way, it’s the best possible way I know to get all your cardio and some of your resistance training.

Just hooping without any “add-ons”, such as Heavy Hula Hands, is actually plenty of exercise and more fun actually. But I’d like to burn off the remaining fat, and these offer an additional challenge and conquering them makes “just hooping” that much more fun because it seems effortless by comparison and you have so much more control.

Here are some questions I ask myself to keep going when I used to ride the stationary bike and still today on some nights when I do weights

When you don’t want to work out after work because you feel exhausted but it’s really just lethargy and angst, ask yourself “Do I want to keep on feeling like this? How much worse could working out actually be?”

And during the first few minutes when you’re tempted to quit and just go flop down on the couch “If I stop now, am I going to feel any better than I did before?”

Posted in Workout | Tagged , , , , , , , , , , | 2 Comments