David Carraturo's Blog - Posts Tagged "fast-twitch"
Diesel Dad - continuing on for weeks 2, 3, 4
Okay, so the first week of the workout is complete. I hope this has shocked your body a bit more than your traditional workout. It is a good feeling to wake up with your muscles tight and sore (in a good way of course!) but not in pain. Pain is bad, soreness is good. Do not continue if you are in pain – that is wincing – but if you are just tight, then man up and continue.
For the next three weeks, the workout schedule will be slightly less than week one as the Bench-Dips-Pull-Ups workout will not be completed again until week 5. You will only need to commit three days a week for the next three weeks to complete the first of the twelve phases.
The first workout of the week should be the one I detailed on March 6th consisting of jogging intervals and calisthenics.
The second workout will be the one detailed on March 9th. Max Dips, Max Pull-ups, a set of the rower and jog 5 miles. The only addition is the leg workout detailed on March 4th. Even though you did not have the Bench-Dips-Pull-up workout, you still have to do legs. Most of these exercises can be done on machines and quickly, so you will only have to add another 20 minutes to the workout.
The third and final workout of the week will be the one detailed on March 11th. This is the long full body weight workout. I would say that this workout will be the most important one you will do.
I had formerly believed cardio was the most important form of exercise a person should do when they reach their 40s-50s. Since I began the Diesel Dad program I now know this is completely false. Yes, you do have to incorporate jogging into a program, but it is not the integral cog. Weight training, calisthenics and plyo-metric exercises have done more to help my physical well being than running.
Vast amounts of mileage on the pavement or treadmill only help you lose weight (which has its benefits) while also increasing your risk of nagging injuries like planter fasclittis and shin splints. I believe the optimal mileage level to jog/run for non-marathoners is 14-16 miles a week. 16 miles a week, takes me no more than 2 ½ hours total. Logging 25 miles a week adds 90 minutes that increases the risk of injury and can be devoted to calisthenics or plyo-metric training. These types of exercises strengthen fast twitch muscles while jogging strengthens slow twitch muscles. Balance is the key.
Some other intangible things I have noticed is that while I do not sweat as much during my long weight-training workouts than I do for the drenching sweat jogging sessions, my system tends to burn calories longer. I always weigh myself after a workout and the next morning. I have noticed that I burn fat/calories when I sleep at a much higher rate after a weight workout than a jogging one. I have not scientifically proven this but it has occurred.
I had been looking at older pictures of myself with my kids over the years and noticed a few stark contrasts in my physique since I began to workout in the Diesel Dad fashion. I have been fanatical about this workout now for four years, so it may take time for you to see the results I have seen, but trust me – the results will be seen.
First, the pudginess in my face/cheeks has vanished and has been replaced with chiseled features along my cheeks-jaw-neck. With the good comes the bad – with this occurring my hair had also fallen out (may not be related!!).
My shoulders have widened and risen so the top of my torso does not resemble the letter O but is more in line with the letter T. It may be harder for you to scratch your back and you may have to get new sports coast or suits as one wrong move and you could tear your older pre-Diesel Dad fitting garments. You will want to search the alphabet for letters you want to duplicate. Good letters are T & Y (overall appearance) as well as V and W (both will denote an impressive back side). Bad letters are O (obese), I (stick figure) & B (profile).
Your arms will be more defined. A noticeable confirmation you will see if you are working hard is a long thick vein coursing down the inside of your firearm and continuing down to your wrist. It will start as the Bronx River, grow to the Mississippi River and you can say you have arrived when it looks like the Amazon River. In addition, you will begin to see a pronounced definition of the muscle in your upper forearm. The negative here is that you will forever be pointing people to the direction of the beach. A positive in all of this is that you may never want to wear long sleeve shirts ever again.
Your lower body will also begin to feel invigorated. You should have a bounce in your step and lower back pain that you may have had in the past should begin to subside. Of course you will be sore – constantly – but it will be a good soreness and not pain. Another benefit will be the reduction in loops needed in your belt. This will be affirmation that fat is being burned in all the right places. I have personally seen my chest size go up 1-2 inches, I have gained 10 pounds and at the same time, I have to use holes in my belt that I had never used because my pants are so loose. Isn’t it great to eat and drink at will, gain weight and lose pants size.
Diesel Dad baby!!
For the next three weeks, the workout schedule will be slightly less than week one as the Bench-Dips-Pull-Ups workout will not be completed again until week 5. You will only need to commit three days a week for the next three weeks to complete the first of the twelve phases.
The first workout of the week should be the one I detailed on March 6th consisting of jogging intervals and calisthenics.
The second workout will be the one detailed on March 9th. Max Dips, Max Pull-ups, a set of the rower and jog 5 miles. The only addition is the leg workout detailed on March 4th. Even though you did not have the Bench-Dips-Pull-up workout, you still have to do legs. Most of these exercises can be done on machines and quickly, so you will only have to add another 20 minutes to the workout.
The third and final workout of the week will be the one detailed on March 11th. This is the long full body weight workout. I would say that this workout will be the most important one you will do.
I had formerly believed cardio was the most important form of exercise a person should do when they reach their 40s-50s. Since I began the Diesel Dad program I now know this is completely false. Yes, you do have to incorporate jogging into a program, but it is not the integral cog. Weight training, calisthenics and plyo-metric exercises have done more to help my physical well being than running.
Vast amounts of mileage on the pavement or treadmill only help you lose weight (which has its benefits) while also increasing your risk of nagging injuries like planter fasclittis and shin splints. I believe the optimal mileage level to jog/run for non-marathoners is 14-16 miles a week. 16 miles a week, takes me no more than 2 ½ hours total. Logging 25 miles a week adds 90 minutes that increases the risk of injury and can be devoted to calisthenics or plyo-metric training. These types of exercises strengthen fast twitch muscles while jogging strengthens slow twitch muscles. Balance is the key.
Some other intangible things I have noticed is that while I do not sweat as much during my long weight-training workouts than I do for the drenching sweat jogging sessions, my system tends to burn calories longer. I always weigh myself after a workout and the next morning. I have noticed that I burn fat/calories when I sleep at a much higher rate after a weight workout than a jogging one. I have not scientifically proven this but it has occurred.
I had been looking at older pictures of myself with my kids over the years and noticed a few stark contrasts in my physique since I began to workout in the Diesel Dad fashion. I have been fanatical about this workout now for four years, so it may take time for you to see the results I have seen, but trust me – the results will be seen.
First, the pudginess in my face/cheeks has vanished and has been replaced with chiseled features along my cheeks-jaw-neck. With the good comes the bad – with this occurring my hair had also fallen out (may not be related!!).
My shoulders have widened and risen so the top of my torso does not resemble the letter O but is more in line with the letter T. It may be harder for you to scratch your back and you may have to get new sports coast or suits as one wrong move and you could tear your older pre-Diesel Dad fitting garments. You will want to search the alphabet for letters you want to duplicate. Good letters are T & Y (overall appearance) as well as V and W (both will denote an impressive back side). Bad letters are O (obese), I (stick figure) & B (profile).
Your arms will be more defined. A noticeable confirmation you will see if you are working hard is a long thick vein coursing down the inside of your firearm and continuing down to your wrist. It will start as the Bronx River, grow to the Mississippi River and you can say you have arrived when it looks like the Amazon River. In addition, you will begin to see a pronounced definition of the muscle in your upper forearm. The negative here is that you will forever be pointing people to the direction of the beach. A positive in all of this is that you may never want to wear long sleeve shirts ever again.
Your lower body will also begin to feel invigorated. You should have a bounce in your step and lower back pain that you may have had in the past should begin to subside. Of course you will be sore – constantly – but it will be a good soreness and not pain. Another benefit will be the reduction in loops needed in your belt. This will be affirmation that fat is being burned in all the right places. I have personally seen my chest size go up 1-2 inches, I have gained 10 pounds and at the same time, I have to use holes in my belt that I had never used because my pants are so loose. Isn’t it great to eat and drink at will, gain weight and lose pants size.
Diesel Dad baby!!
