Barbelith Underground > Conversation

I started a new program recently and I'll do my best to describe it as it seems to work:

My first sessions were all tests: strength, flexibility, heart rate and lactic acid.

The strength and flexibility were pretty standard; it's the heart rate and lactic acid measurements that are the backbone of the program.

I started off at 270 lbs and that placed my BMI at 32, or Obese (I'm 6'5" btw, and I did carry it quite well...)

While on the treadmill lactic acid readings were taken at various intervals as well as my heart rate. This determines your "fat burning zone". The science behind it is that when your heart rate is at a certain bpm, before your body is kicking out too much lactic acid, the calories you burn are mostly from your fat stores.

My ideal zone placed me between 130-140 bpm (Measured by a chest-strap heart monitor purchased on ebay), initially achieved by walking at 3.2 mph.

That was two months ago: Now I achieve that heart rate by either walking at 4.4mph, or a slow bouncing jog. During my initial assessment, at 4.4mph my heart rate was 168. My lactic acid has halved as well. I can exercise harder without any negative effects.

As for the strength sessions, my Doctor/Trainer figured out what weights I could lift comfortably for 15 reps. He then got me to do 4 sets of 8. He said that the trick is to stop before your body kicks out lactic acid, which eats away muscle mass. He explained that lactic acid is the body’s natural defense to over-exertion. It hurts your muscles to send the message: "Stop!". The program he uses is based on what he learned training Olympic athletes, toned down for normal folk like myself.

Creating the base is the key, and learning that workouts needn't be painful is important. If you are overweight and join a gym and then dive into a kick ass (s)he-(wo)man hardcore program, chances are you'll fail. This system is designed to teach your body to crave exercise, not fear it.

In two months I've lost 16lbs and doubled my training capacity.

As for nutrition, I am attempting to follow the GI diet with various degrees of success: I do eat more veggies, but haven't quite kicked the sweets and booze. Babysteps.

So far the results are unmistakable: The weight lost, the energy gained, the better sleep... If you have access to a similar program, I highly recommend it. I'm lucky: Mine is paid by insurance...

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