This post isn’t about books! It’s about another passion of mine – and one shared by few people: fitness. So you have been warned, read on at your own peril.
Longtime friends and readers (one and the same, as far as I’m concerned) know that I’m a weightlifting junky. A former competitive powerlifter, in fact. Not one of the super heavyweights that crammed anything and everything into their mouths either. I was a fairly lean powerlifter when I competed – and I was in the 242lb weight class (my highest competition weight was 232, usually I was 229 or lower).
Sadly, my competing days are over, courtesy of an injury caused by overtraining for a meet and not being as safe as I knew I should have been. Some major surgery to reattach torn tendons and muscle to a bone and I’m back in business, but never like I once was. These days I still lift heavy 3 – 4 times a week, but I don’t push myself as hard as I used to. That means I have to make up for the lack of work to keep myself looking decent with other activities. And that means including some cardio elements in my routine.
I read a few studies and educated opinion pieces long ago stating how weightlifting was better in every way for a body than cardio. Since I agreed with it out of principal, I took it as gospel and moved on. Many years later, I still believe that way and happily share such information when asked (no, I’m not the kind of guy who offers it unasked and pesters people). As I get older and my routine is changing to more health and maintenance based instead of trying to amass raw strength, I’m finding more and proof that supports what I’ve believed to be true.
I measure my progress in many ways. How much I can lift, how many times I can lift it, what the dude in the mirror looks like, what the calipers figure my bodyfat is, and what the scale reads. I hit the scale almost every morning and every night because what gets measured gets done. It’s those measurements that leads me to posting this blog and supporting my belief of why cardio is disappointing.
First a mild info dump, here’s a typical week for me:
Monday: Heavy Bench Press, Heavy Cable Rows, supportive exercises (curls, tricep extension, etc.)
Tuesday: HIIT (High Intensity Interval Training – Clean and Presses supersetted with running on a treadmill)
Wednesday: Deadlifts / Squats / Rack Pulls (only one exercise, it varies by month), Declined situps, more arm and shoulder work
Friday: Volume bench press, volume lat pulldowns, supportive exercises (arm stuff)
Saturday: HIIT (same as Tuesday)
Every day, if possible, I try to get in some rollerblading or low impact cardio around my subdivision, typically 10 – 20 minute’s worth. I’ve ramped that up recently, leading to this post.
So Sunday, father’s day, my wife decided she wanted to start doing my 2 mile cardio with me. For me that means rollerblading around our subdivision several times (rather fast, I push myself and keep my heart rate in the 140 – 150 range). I’d also mowed my lawn today in the 91 degree sunshine, which takes about an hour with my push mower thanks to a couple of short but steep hills. So no weights on Sunday, just cardio…
On virtually any weightlifting night I will lose 1.5 – 2 pounds overnight while I’m sleeping. Doesn’t matter the exercise, as long as I work myself hard. Without fail I wake up lighter in the AM, although if I strain my lower body too much it can cause some inflammation in the muscles that takes a couple of days to wear off – the weight comes off over those couple of days though. On any day where I do cardio only I will lose .4 – .8 pounds overnight. Less than half what I lose when I lift weights.
Weightlifting works the muscle, breaking it down and building it back up. The building part takes time though, and also requires calories. That means burning calories, both to do the repair work and to strengthen the muscles. A workout will continue to burn calories for 1 – 2 days afterwards. Cardio, on the other hand, only burns calories while you’re doing it and, unless you bust your hump for more than 20 minutes, you’re only burning the calories in your bloodstream and not any stored fat. With weights, it’s a constant slow burn happening behind the scenes, which takes care of the calories in the bloodstream and then moves on to stored fat. My two mile rollerblading only takes around 10 minutes, so the only gain I get out of it is an improvement to my energy systems (heart, lungs, cardiovascular, and flushing water out via sweat).
So why not do long term cardio – 30+ minutes? Even if there weren’t studies showing the damage it can do to joints and muscle fibers, it’s f***ing boring! I’ve got way too many things to do to spend that kind of time. I’ll never run a marathon, and I’m okay with that. I ran a 5k once, by myself, and that was enough. I much prefer more intense focused training to keep my energy systems where I need them or close enough that I can ramp up sport specific training as needed (e.g. if I ever joined another hockey league). For those that do it and, somehow, enjoy it, I salute you. You do what works for you and godspeed, just as I’ll do what works for me.
If you’re wondering what HIIT is, it’s weight training done aerobically, for lack of a better term. In my case I do a set of 6 – 135lb clean and presses (https://www.youtube.com/watch?v=e_OGoQ94mPQ, except I make sure I go all the way to the floor on each rep). After that set I hit the treadmill and run for 2 minutes. Ideally there should be next to no rest between exercises. For me I rest 30 seconds or lest just to catch my breath. My heart after the clean and press is in the 150s, typically, and then in the 140s after the run. Five sets of that and I’m done. Any compound exercise can be used – I’ve done squats, front squats, and bench pressing as alternatives from time to time, but I really like what clean and presses do for the body – it’s a full body workout and helps support every other exercise as well as general strength and conditioning.
So there it is, my rare workout post. Social media is a funny place – people get upset about others posting about working out, which baffles me. I encourage it, but I don’t want to upset anybody either (unless they deserve it, and even then I’d typically rather just save my time and walk away). Still, I got some great feedback on my workout posts a couple years ago, so maybe somebody can learn something from this and use it for their own good.
These days I’m floating in the 225 – 230 range, depending on whether it was a bad weekend or not. Last night I was 226.4 and this morning I was 226 (remember the cardio only yesterday). My bodyfat is in the 11% – 12% range and I can still bench 315+ and deadlift 500+. I figure I’m doing okay for a dude in his 40’s.
This is not a post about my books. Not directly, anyhow. This is me being damn proud of myself. You see, four and a half years ago I tried to tear my arm off. I failed, but managed to rip the pectoral muscle off my arm and leave it flapping like a broken chicken wing. I was training for a powerlifting meet a month out. Bye bye competition.
I ended up having surgery to reattach the muscle, and I was told in no uncertain terms that I would never lift that much again. I moved a week or two after the surgery across country and lost my health insurance for a while. It was a kick in the nuts, to say the least, because I identified with being a big and strong mofo. Fortunately, I’d been studying my body and weightlifting for many years now and was able to self-rehab myself back to being within 85% of my prior maximum effort. Over time I accepted that. My books started taking off and I dreamed of a life where the pen was mightier than the bicep.
But I kept lifting. I wasn’t going to be a little guy or a skinny fat guy ever again. I would never compete again, but as long as I stayed in shape I could cope. So I did. Through a few more states and a few more moves I stayed strong and kept at it. And I got older. I peaked at 36, whether I wanted to or not. Now I’m 40 and I’m here to say recovery and a lot of other things aren’t what they used to be.
But I also managed to rekindle my love of picking up heavy things this year. It never left, but it definitely had a few lulls along the way. I’ve designed a new routine that works a lot better for me these days and allows sufficient recovery and, believe it or not, growth. I began to see gains that I didn’t think were possible anymore…but the iron never lies.
Last night I bench pressed a bar with only 15 pounds fewer than my competition best. AND I had enough left in the tank I wish I would have done 5 more pounds. I’ve given myself 6 weeks to meet and / or beat that prior maximum effort and I am positive it will happen. If you’re curious about what that means, I benched 390lbs tonight and I plan to meet or beat my 405lb lift that was a state record back in 2009.
That’s not the point though, what matters is that I’ve done a lot of crazy shit in my life. Some of it good, some of it not so good. Some of it… well, never mind (hi, Mom!). None of that stuff taught me the lessons that powerlifting has taught me. Lessons like how a determined human being has no limits. Physics and gravity be damned, if you put your mind to it you can do anything. Weight lifting, writing 12+ books a year, or doing anything you really want to. Hard work is the key. Hard work and determination. Heck, with enough hard work we might even be able to fix our government (remember, I write a lot of fiction).
Tonight’s lesson is this: F*** the rules, make your own.
It’s been a while since I’ve gone personal on here – hopefully that doesn’t drive anyone away! This has very little to do with books or writing and more about health and fitness. You see, almost entirely by chance this morning I stumbled across the reddit Arnold Schwarzenneggar did on a fitness channel. There wasn’t a heck of a lot there from him, but what there was hit home.
A couple of points – he indicated he doesn’t lift like he used to. Seems like a no brainer to me, I’m suffering the same sort of things and he’s got over two decades on me. Case in point, he can’t do as many barbell curls as he used to due to shoulder injuries and surgeries, so he’s worked in the preacher curl machine to help out. Well, for anyone that’s seen a recent movie of his, it’s working!
I’ve been a big opponent of machine for a long time, but I’ve been discovering recently that my go big or go home mentality towards lifting isn’t working like it used to. I wipe myself out and suffer minor injuries that end up being more of a setback than they are a gain. Coupled with being so darn busy between work and writing and family, I haven’t even been able to find as much time as I should to lift. Factor in an injury and you can see where things are headed.
To counter that line of thinking, I grinned like a fool when I read his method of gaining strength. He’d warm up for several sets (10 reps, 8 reps, 6 reps, 4 reps – I might be missing a few in there) and then do sets of 2 at the heavy weights before backing down to 4 and 6 rep sets. That’s virtually the same thing I used to do when I was getting stronger for powerlifting! Some tweaks here and there, but there’s a lot of similarities. It would probably still work too, especially given multiple warm ups to really make sure the battered and abused body I’ve given myself is ready for it.
And speaking of injuries and taking time off – Arnold had another great point about making time to work out. Every minute spent on improving your health is not a minute lost from a day, it’s minutes gained on your life. So what if 30 minute are gone some evening, if that helps me live a week longer, that’s 10,080 minutes extra. And without health there’s no way to pursue other goals (work, family, money, building a replica of the empire state building out of toothpicks, etc.).
A final note on cardio. That’s how he said he’d cut weight / fat when he needed to, he’d add in extra cardio and cut out bread, pasta, and desserts. I’m notorious for hating cardio, but I have to admit it is damn effective. There’s nothing like jogging to burn calories. I also discovered something a year or two back when I got in a minor cardio frenzy that didn’t last long – I got stronger too. I was lifting as well as running and somehow my gains were improved when I did both over the span of a week. There was a study that Will Brink posted / commented on that supports it. I can’t say anyone else will have similar results, but what’s trying going to hurt?
On the subject of goals after fitness there’s writing. I’m on the verge of finishing my latest Vitalis book, but I’ve been on that same verge for over a week now. I keep adding more and more to it, improving the story and details. I’ve been on the last two chapters for at least ten chapters now, believe it or not, but I think I’m finally almost there. Looks like I get my cardio through my fingertips when it comes to writing!
Nothing shiny and fun here. No name dropping of new books or anything of the sort. The point about this post is it’s my way of trying to process a lot of recent events. You know the events, you were probably as shocked as I was when you heard about Robin Williams.
After the initial, “It’s got to be a hoax!” I got to thinking that maybe it wasn’t. Sure, for some celebs I might have that animalistic glee that I want to see them fall from grace. This wasn’t a reality star though, this was somebody who has touched generations of people in a positive way. The kind of guy that makes you feel you’re a better person just because you knew who he was, even if you never had the chance to meet him.
I could see the possibility. The act of using humor to mask pain. We all do it in some fashion. It gets us through and is more than just a coping mechanism, it helps us find something positive to redirect our attention on. I had no idea that Robin suffered from depression or was battling addictions – I’m blissfully ignorant of most celebrity gossip and news stories. That made sense too when I heard about it, and for the same reasons.
Now, in the aftermath, I’m seeing more and more postings on social media about depression and studies citing links to creativity. I’m a creative guy, should I be worried? Is the shadow of doubt and depression going to come knocking some day? My wife tells me I can be moody at times, is it a precursor?
Knowing I have family and friends that read this – don’t worry. I’m not. Sure, I have my moments but don’t we all? I’m not bipolar or even given to fits of dark despair. Lagging book sales can ruin my day, as do surprise bills while I’m trying to save up to buy a house. I’m as susceptible to bad news as anyone is. I tend to think long term a lot and that may have me act like I’m brooding, but that’s about the worst of it.
The point is I can understand all of that. I’m creative, but there are people a lot more creative than me out there. As a creative person I understand the thirst for adventure and thrill. We like excitement and maybe even danger. Risk and reward. For me every book is a gamble. Every crazy stunt I’ve tried to pull over the years as business ventures is a risk (so far none have paid off either). Without that thrill of trying something new I’d have to find something else to keep me from getting bored.
Is that what happened to Robin Williams? Did he become successful enough that he ran out of thrills? I can imagine him being disgusted with himself for falling back on addictions, and if that happens it can lead to depression. Of course what I can imagine and what he went through probably have nothing in common. We’ve all got our personal demons. Calling him cowardly for his chosen exit strategy would only show a gross lack of understanding. It’s easy to argue that he fell on an emotional grenade just as destructive as one filled with ball bearings thrown by terrorists into a crowd.
I’m thankful that we have so many movies and shows to remember him by. Media that I can show my children as they grow up and enrich their lives with, much as he enriched mine. I’m about as far from a religious person as can be found but I had an odd thought earlier today— Some very impressive rain storms covered most of the United States the other day. For example, Detroit (where I live) suffered record flooding. That was the same day that Robin Williams died. Was it, perhaps, tears from the heavens at his passing?
I’m asked all the time where I come up with all my ideas for stories. Partly because I’ve got a ton of them – after all, that’s why I haven’t been blogging as much lately, I’ve been writing hard on new books (Voidhawk – Broken Shards, the 7th book in the series and a tie in to the Blades of Leander / Order of the Dragon series) and helping my wife out with her Claimed by the Beast books. I tell people I’ve always been writing and always been coming up with ideas. People, places, things – all the essentials for writing.
Then this weekend happened. My wife had a bachelor party to throw this weekend and I stayed home with the kids. Ages almost 8 and 5.5. They both love telling stories and making things up (more than just the ones where they try to get out of trouble), so I figured – what the heck, let’s try something different. I did some research since I lost all my original books years and years ago and found out that a brand spanking new fifth edition of Dungeons and Dragons was being released. Better yet, the 110 page core intro book was available as a free download!
Well, I downloaded and read through it to see what the changes were since the editions I enjoyed playing (first and second, 3, 3.5, and 4 were all too complicated and took away from the spirit of the game, in my opinion). 5th Edition seems geared to go back a little and make it more fun and less complicated. I hope. Then I reached the end of the book and realized there was no monsters, no DM guidelines, and nothing else of much help.
So another Internet search led me to packing the kids up and heading to a hobby / comics store a few miles away to pick up the starter kit and sets of dice for each kid. That included an adventure, some pre-rolled characters, and some generic monsters. It’s a long cry from something a real campaign can be developed out of, but it’s a start.
That day we began the adventure. We didn’t get far beyond an initial encounter. It got my daughter (the almost 8 year old) excited and my son uncertain and possibly freaked out. It also helped him focus on his basic math skills. The next day after my wife got home she joined the adventure and we finished the first milestone. Woohoo!
And somewhere along the way I realized something. This wasn’t what started my love of creating and writing, but it helped a lot. More than a lot, it was essential to helping me figure out a lot of how to come up with ideas and make them complete and well rounded. After all, since my first time playing Dungeons and Dragons when I was 11 years old I quickly became the dungeon master. No, there’s no whips and leather outfits involved, it means the guy (or girl) that runs the game. In my case, I usually created my own worlds and adventures to put my victims— er, friends— through.
So, genre and characters aside, I learned how to tell a story because I used to fantasize about using swords and sorcery to battle dragons and rescue maidens. My kids are enjoying the game so far (the girl loves it and the boy is coming around, especially when he was responsible for putting some serious hurt down on the leader of the bad guys). I suspect the colorful descriptions I’m giving, especially when battling feral wolves, goblins, and bloodthirsty bugbears, helps make it more fun for them too. Oh, and the family that slays together, stays together.😉
Those who know me would be confused by that title. Or at least that title coming from my lips (or fingers). Why? Because I don’t believe in such things. I call it nonsense, in fact. Which part? Both.
Writer’s block, to me, is the same thing as a placebo effect. The mind is a powerful tool, but it’s a tool like a sword. It has edges on both sides and it can cut both ways. If you believe something will happen, the odds of it happen increase. This can be used positively in the case of such things as daily affirmations or just working hard towards goals you establish. Or it can work against you in the case of being too pessimistic and fearful of failure. Writer’s block would be one of those negative things.
Studies have shown how people can emulate symptoms in relation to conditions they think they have or as expected results from medications they are taking. The symptoms are real, to a certain extent, but that doesn’t mean they are suffering from the adverse condition. They just think they are. This also explains how the health and sports supplement industry is a multi-billion dollar industry – they tell people their products work and, to a limited degree, people believe them and experience partial results from them.
I write every day. Sometimes a chapter, sometimes several. Some days I don’t feel like writing, but I have the time and opportunity so I do it anyhow. Sometimes my characters aren’t talking to me, but that’s no reason not to write. I write because I’m a writer. That’s my goal. My ambition. My desire. It won’t happen if I don’t do it. So writer’s block, to me, doesn’t exist.
Don’t get me wrong, it used to, but then I realized one day I didn’t have to let it bother me. I could find ways around it. If I got stuck, it meant I needed to backtrack or start over or try rewriting the scene. Or maybe I should write the next chapter / scene instead and then come back. Or maybe I should write a blog post instead to get my creative juices primed. There are countless tools to get the job done.
So to all my writing friends now and in the future (meaning everyone struggling to get into writing), let me tell you to just keep working at it. Before you know it the struggles will be behind you. Or ahead of you, waiting on the next book. They can be trying, but I promise, there’s no greater feeling than knowing you triumphed over them.
Case in point, I’m hard at work on my current dystopian sci-fi masterpiece and I was really worried it was going to evolve into something massive and impossible. I kept working at it though, trying to blend in orphaned kids maturing into adults with giant robots and intrastellar space travel. Each step of the way paving the path I soon stumbled across inspiration to explain where that path was going. Now I’m nearing the end. Maybe another four or five chapters remain on this first book. Then I’ll look for my next challenge, which is probably going to take me back to the realms of fantasy. That’ll pose a lot of opportunities to trip myself up – I’m going to try to do a one book merge of my Voidhawk setting with my Blades of Leander / Order of the Dragon setting.
There’s epic levels of fun to be had! Especially once you realize, as a writer, that the only person stopping you from telling your story is yourself. Getting people to read it, on the other hand, is another battle worthy of the Norse Gods. But that’s another blog post that I’ll be happy to share once I figure it out.