High Intensity Training Update

To measure is to know. If you can not measure it, you can not improve it.

- Lord Kelvin

I thought I would provide a quick update on my progress using the "Geek to Freak" high intensity training program I had outlined in a previous post. This program consisted of a high intensity exercise routine and a high protein, low carbohydrate diet.

Exercise

I described my specific exercise routine in my Printable High Intensity Training Log post, which contains a PDF tracking sheet which you can download. By simply multiplying the weight lifted (in kilograms) times the reps for each exercise and adding these results up, I am able to show my overall progress over the first 11 workouts in the chart below:

The left axis is the overall weight lifted in kilograms across all exercises. Obviously, exercises using the larger muscle groups (like the legs and chest) where more weight is lifted make a larger effect on the overall results above, however, the above upward trend is apparent in each individual exercise.  For example, the results for a single exercise (biceps curl) over the same 11 workouts:

It would seem that I am getting stronger, which I hope is indicative of building muscle mass.

Diet

Being conscious of my program, I was able to reduce carbohydrates. For example, I would choose salad over french fries, and more vegetables and meat over rice and potatoes. However, I did not track my diet, nor rigorously cut out all carbohydrates. For example, I continued to eat my hamburgers with buns, and I ate pasta when it was the only choice. I still had sugar in my coffee, but cut the amount by 50%. I think there is room for improvement here, although I am satisfied that I ate better than I had before, if only incrementally.

Next Steps

After 11 workouts, my gain in strength is noticeable (see the charts!), but I don't feel as though I have made a revolutionary change in how I look. My body weight was fairly consistent across my 11 workouts, starting at 188 lbs. dipping as low as 184 lbs. and peaking as high as 189 lbs. I don't think body weight is a good measure anyway as (I hope) muscle mass is being gained as fat is lost. Since I do not have ready access to sophisticated ways to measure fat and muscle mass content, I plan to start measuring body dimensions: for example, a decrease in waist size coupled with a increase in chest and arm size would probably be indicative of success with this program. Any thoughts?

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Tags: exercise, geek to freak, High Intensity Training, high protein diet, low carb diet

This entry was posted on Wednesday, April 2nd, 2008 at 5:29 am and is filed under Articles, Health & Wellness. You can subscribe to any comments to this entry via RSS 2.0. You can leave a response, or trackback from your own site.