2018 Experiments, 1st Quarter Follow-up

New Year resolutions always seem like an exercise in futility. Everyone does them. But, it is difficult to get the social support to make any kind of New Year resolution work. Failure is expected. Starting out in the aftermath of a holiday like New Year’s Eve probably doesn’t help much either.

New Year’s resolutions tend to focus on one big change, and they are rarely conceived in such a way as to accommodate the inevitable failures of implementation that come with trying anything new. And when doing something, you always learn things that differ from our preconceptions when starting out. So, you have to build in some flexibility into your program, and a resolution tends toward absolutes.

All of this is true of the changes I tried to make at the start of 2018. I started in December 2017 trying to eat a ketogenic diet, start a HIIT Burpee and Running Program, and consistently do some form of meditation.

On the ketogenic diet, it is possible to lose a significant amount of weight. Within a few weeks of starting it, I lost just over ten pounds, probably the bulk of it due to water weight.

However, I found it difficult to stick to because eating is such a social activity. Invariably, there was a birthday party, a holiday, or some other social occasion where people encouraged me to come off diet. If I ate one thing, the next comment was, “Well, since you already ate cake, why not have some cookies too?” The holiday season was particularly challenging.

In retrospect, my suggestion is to not tell anyone that you are on a diet, whether it is ketogenic or some other type. As soon as people hear that you are on a diet, I believe social forces kick in, and people will try, likely not even consciously, to bring you back to your default routine. Few people will support your effort, particularly if your diet impacts them in any way.

If you are lucky enough to have a spouse or significant other joining you, it will be much easier to keep on diet. If you are on your own, you’re on your own. Keep a low profile and use excuses like you aren’t feeling well, aren’t hungry, and so forth to skip eating when out. Socializing is a killer of diets. If you like socializing, eat before you go and try to find activities where you are active and not eating.

I haven’t been following a ketogenic diet closely for several weeks. I started again in April, but I plan to keep it low profile. Thankfully, the few people that might read this post don’t care what I eat.

The HIIT Burpee program has been the biggest success thus far. Doing the program is probably another factor in why I am not taking off any weight, quite the opposite actually.

I started with the idea of 12 sets of timed burpees. But, in retrospect, the key issue is not time but the number of burpees per set.

The program probably should just be setting an interval timer with budgeting about 3-5 seconds per burpee in the set and then take a minute rest in between sets. With 12 sets, the whole thing can be done in less than 20 minutes. But, it should be noted that it hurts, and it probably shouldn’t be done more than twice a week.

Start from 1 per set and work your way up. If 12 sets is too much, do 2 rounds of 6 sets or 3 rounds of 4 sets, with 3 to 5 minutes of rest to catch your breath per round. If you do these exercises on concrete, it helps to wear a set of leather work gloves if you don’t want bloody finger tips.

In the beginning of the HIIT program, I also laid off doing any running because the program is punishing. Until you adapt to the program, don’t try to do anything else. I went from 3 per set and a total of 36 burpees to 6 per set with a total of 72 burpees, for the last five weeks. There has been significant increases in tone and muscle, even over this short period. I have missed 3 out of 28 sessions. I think it makes sense to plan for a week off every quarter, which wasn’t in my original plan. I am going to start trying to work in some running sessions this quarter.

As for meditation, I did manage to do around 50 consecutive days of meditation. Overall, I think it is a good practice. However, I had problems with my android phone I was using to time the individual sessions, and thereafter, I haven’t been regularly doing it.

The problem with my phone ended up being an opportunity. I learned how to get an inexpensive phone set-up with LineageOS. Then, I used the same idea and changed my primary computing platform, buying an old ASUS 201 laptop with bad wi-fi and adding a usb wi-fi adapter and installing Libreboot and Parabola Linux, all for $83.

Parabola is an Arch distribution, which took some getting used to changing from Debian. But, it was not too bad a transition. I find I spend more time on the command line and associated tools in it, e.g., this post was written in Emacs and posted to cafebedouin.org using org2blog. Hopefully, the org2blog set-up will help me to write more original content for cafebedouin.org.

Also I also am trying to stick to a reading list. I have been putting any new books I hear about on a preliminary list for next year rather than trying to read them. I haven’t really been reading much over this quarter. I have been sidetracked on a series of other projects. But, today, I am recommitting to reading and writing more, doing daily meditation, twice a week physical training, and eating better. I’ll follow-up in three months, and we’ll see how it goes.

2018 Experiment: HIIT Burpee and Running Program

Background: Maintaining a minimum fitness standard is a challenge, particularly as we age. American Heart Association (AHA) recommendations focused on HIIT strength training and running suggests two sessions of HIIT strength training and three sessions of running for twenty-five minutes each.

physical-activity-in-adults

HIIT program criteria:

  1. It can be done anywhere.
  2. It requires no equipment.
  3. It takes less than 20 minutes.

This program is an experiment to see what kind of results can be obtained from HIIT training using one program with one exercise in combination with an easy program of running. It is as simple a plan to meet AHA recommendations for physical activity as I could come up with that incorporates strength training and meets a minimum running goal of 10 miles a week, which is a very low weekly mileage for runners.

Methods: Use the Bats! HIIT Interval Timer. Set up eleven phases. Work, break and rest are in seconds. Blk is for block or number of sets. #/Blk is number of timed intervals per set. Min. is total number of minutes required to complete.

Phase Work Break Rest #/Blk Blk Min.
P0 10 60 30 12 1 15
P1 15 60 30 12 1 16
P2 20 60 30 12 1 17
P3 25 60 30 12 1 18
P4 30 60 30 12 1 19
P5 30 55 30 12 1 18
P6 30 50 30 12 1 17
P7 30 45 30 12 1 16
P8 30 40 30 12 1 15
P9 30 35 30 12 1 14
P10 30 30 30 12 1 13

Do each phase for a month, twice a week. For the work interval, do burpees (standard or an easier variation). During break time, I plan to rest completely. Then, rinse and repeat until complete.

Initial plan is to do this program Tuesday and Friday. After HIIT training, do an easy run/walk of 25 minutes. On Monday and Thursday, do a minimum run/walk of four miles or approximately 40/80 minutes, respectively. Wednesdays, Saturdays and Sundays are rest days.

Experiment will be considered a success if Phase 10 is done four weeks in a row. If I go for four weeks without doing the strength training or reach December 31, 2018 without completing Phase 10 for four weeks, I will consider the experiment over. On completion, I’ll write up a post mortem with results and conclusion and if I want to try it again, how it should be modified.

Results: For four months, I followed this program. I got to phase 3. At the end, I completed 6 burpees for 12 sets for a total of 72 burpees in 18 minutes for 6 weeks. There were dramatic improvements in cardiovascular fitness. Strength was improved. I also gained 15 pounds, which was the reason I stopped doing it.

Discussion: If I were to do this again, I’d focus on the number of burpees per work set and bring down the number per set and add sets over time. For example, I’d start with doing 1 burpee per minute for 10 minutes. As able, I’d add 2 minutes a session until I was at 20 minutes, then I’d drop down to 2 burpees per minute for 10 minutes and repeat the process.

I found that I could do 1 burpee every 3 seconds. So, you could work up to 10 burpees every minute and still have a 30 second recovery period per set. If you did that for 20 minutes, it would be 200 burpees. This is enough fitness for the vast majority of people.

The program above, in contrast, required doubling the amount when you go to the next level. It was very difficult. There needs to be a more gradual adaptation. Using the program outlined in the discussion section, I suspect it would probably take two years to start at 10 burpees in 10 minutes and work up to 200 burpees in 20 minutes.

Two sessions per week is reasonable. As long as you were doing the more gradual program, you might be safe doing as many as three.

The major issue is that doing this kind of exercise is going to fundamentally change your body composition and your weight is going to go up. I think it is worth doing. But, if your goal is to lose weight, then you’ll need to do that first and then do this program when you are ready to build your strength and fitness.

Conclusions: Properly modified per the discussion session, this technique is worth exploration as a way to maintain fitness and strength. But, it should not be confused with a weight loss program. This program will put weight on you, a lot of it.