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Just received my most recent fitness results, which I'm measuring over time via hydrostatic analysis, the gold standard and most accurate method for measuring body composition.

I'm publishing the results here, because a public commitment is a great motivational tool for staying on track to my goals.

In future posts, I'll talk more about how I accomplished these results, with some suggestions for how YOU might achieve similar results.

Results Over The Last Four Months:

  • Body fat %: reduced from 15.7% to 12.1% (now in the 95th percentile for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)
  • Lean Muscle %: increased from 84.3% to 87.9% (it's hard increasing muscle mass at the same time you're decreasing body fat, so I'm pleased with the results)

    Cumulative Over The Last Eleven Months:

  • Gained 6.5 pounds of muscle; lost 12.5 pounds of fat.

    Net, I'm well on my way of transforming my body through fitness and nutrition.

    My goals for the next quarter: 1) continue to increase functional strength; and 2) keep body fat constant and add 3-5 pounds of lean muscle mass.

    Charts that show my results over the past eleven months, since February 2007:

    Body Fat Percent:
    Body Fat Percent chart

    Lean Muscle Mass Percent:
    Muscle Mass Percent chart

    Change in Lean Muscle and Body Fat in Pounds:
    Change in Lean Muscle and Body Fat in Pounds


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    Additional links:

  • Strength Training: Unpacking New "Streamline SR" Fitness Equipment (August 25, 2007)
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)


  • Made to Stick photoI recently attended a presentation by Dan Heath, co-author of the best selling book "Made to Stick". Here is a summary of the most interesting things I heard about why some ideas thrive while others die - and how to improve the chances of worthy ideas.

    "With millions of ideas clamoring for attention, you've got to figure out how to get attention," Heath said. "You don't necessarily have to be a creative genius. There are templates for ideas that stick."

    Heath developed the book by first asking the question, "What makes naturally sticky ideas stick?" He then set out to reverse engineer that and arrived at six traits that successful ideas have in common:

  • Simplicity: strip an idea to its core, something simple and profound. Short sound bites are not the mission. Proverbs are the ideal.

    Heath said that he thinks marketers spend too much time obsessing about their customers and demographics. Customers want something that will do a job for them. The successful Swifter product wasn't born out of understanding the "mopping demographic", it came from an understanding that people need to do a job - sweep floors.

  • Unexpectedness: violate people's expectations to capture people's attention... and hold on to it. But not just surprise, which doesn't last. Generate interest and curiosity.

    "Think about what people expect us to say, that as soon as we say it, people tune out," Heath said. "Is there something we could disrupt there to get their attention?"

    Heath said that the Atkins diet is an example, because it was completely different than what we expected a diet to be. Interestingly, you probably first heard about it not from marketing but via word of mouth, which is how sticky ideas travel.

  • Concreteness: explain ideas in terms of concrete images, human actions and sensory information.

  • Credibility: if we're trying to persuade a skeptical audience to believe a new message, we're fighting against an uphill battle against a lifetime of personal learning and social relationships. Fortify the idea with sources of credibility, including authorities, the power of vivid details, and contextualizing statistics in terms that are more human and everyday.

  • Emotions: to get people to care about an idea, make them feel something.

    Heath talked "identity appeal", which is about three questions people ask: who am I, what kind of situation is this, and what does someone like me do in this situation? As an example, Texas had a wildly successful ad campaign to reduce litter in the state with its "Don't Mess With Texas" ads, which appealed to a Texan's sense of patriotism for the state, what they think of themselves as a Texan. This is in contrast to "consequence appeal", which is about cost vs. benefit.

  • Stories: to get people to act on ideas, tell stories. Three types of stories: The challenge plot (David vs. Goliath), the connection plot (form a relationship across boundaries), and the creativity plot (triumph over a difficult task via ingenuity). All three share a sense of inspiration.

    These six qualities are quite powerful and many are common sense, however they aren't commonly applied due to the 'curse of knowledge'. Heath explained:

    "The smarter we get, the more experience we gain, the more skill we get," Heath said. "But simultaneously, it becomes increasingly hard to empathize with our audience, who doesn't have all the knowledge we have. The people with the most knowledge often have a difficult time talking about it."

    The cure: translate that message into something sticky. A person can learn without a lot of domain knowledge.

    Heath was asked, how do you apply these principles?

    "We all have the moment when we have the spark of an idea," Heath said. "Freeze that moment. How do you go about expressing it? What is the creative execution?" That's where the six traits come into play.

  • UPDATE: the original article below describes my first ten months training with SCT. Here are additional links to updated results:

  • Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
  • Strength Training: Unpacking New "Streamline SR" Fitness Equipment (August 25, 2007)
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)


  • I joined my company's fitness club when I started my new job in February 2006. After building a base of cardiovascular fitness, I added a type of strength training to my workout routine called "Static Contraction Training" (SCT) that has yielded outstanding results.

    I started the program ten months ago and I'm amazed at the increase in strength I've achieved.

  • My SCT benchpress has increased from 380 lbs to 510 lbs in 10 months (34% gain)
  • My SCT single-leg press has increased from 790 lbs to 1,100 lbs in 10 months (39% gain).

    Why single-leg press? I had to switch from dual-leg press to single-leg press, because there are not enough weight plates in the gym to get to 2,200+ lbs I would need for a dual leg press - no kidding!

    Here are two charts show my strength gains over the past 10 months:

    legpress.gif

    benchpress.gif

    When you look at the trend charts, you'll notice a dip in January due to a special cause: I was unloading 45 pound plates from the barbell without paying attention to my form, and as I was making a twisting motion from the barbell to the weight rack, I pulled a muscle in my lower back. Not only was this extremely painful for a few weeks, it temporarily took me out of the momentum I had for my strength gains. The good news is that by mid-February, I was back on track, with continued consistent strength gains.

    More measurements: Twelve weeks ago I had my body composition measured by a hydrostatic test (the most accurate method, considered the gold standard measurement):

  • Lean muscle mass: gained 1.2 pounds of muscle over the past 12 weeks (that's good for my 158 lb frame)
  • Fat: lost 2.95 pounds of fat over the past 12 weeks (that's good for my frame)
  • Body fat %: reduced from 19.5% to 17.8% over the past 12 weeks (considered ideal for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)

    If I continue at the same pace, then over the next 12 months, I will gain almost 5 pounds of muscle mass and further reduce my body fat percentage.

    What is SCT?

  • Read my summary here.

    What I like about SCT:

  • I achieve maximum results in minimal duration workouts - a good use of time vs. results
  • I know I can always find a way to get to the gym for strength training once every two weeks
  • I am incredibly motivated by the results I see week by week

    Lessons learned:

  • Get yourself into a peak state (physical and mental) just prior to each lift, and you can lift even more weight. I learned how to do this from Anthony Robbins. (Similar to what I learned to do for before I walked barefoot on 1,200 degree hot burning coals during Tony's "Unleash the Power Within" seminar.)
  • Be sure you are also doing work to stregthen your core, and as part of that, your abs. This is important for your lower back.
  • Pay extra attention to your form when you load and unload 45 pound plates to and from the barbell, so you don't pull a muscle in your lower back.

    Important: before attempting any of this yourself, read instructions from the experts, so you understand the safety equipment required. Stating the obvious: if you don't use the required safety equipment, and you drop a 500 lb barbell on your chest, you could be seriously injured or worse.

    Related Links:

  • Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
  • Strength Training: Unpacking New "Streamline SR" Fitness Equipment
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)

  • As we head into the weekend.... If you're in town for the Final Four, and looking for a great burger, the Wall Street Journal recently ran an article profiling the best burgers in the country. Not only were three Atlanta restaurants featured, one of them was selected as having the best burger in America.

    In addition to WSJ's picks, I can suggest George's in the Virginia Highland neighborhood and Vickery's in Midtown.

    More: AOL City Guide "Atlanta Best Burgers"

    From the Wall Street Journal article:

    I think the best burgers in America are...in Atlanta.

    The Vortex, a pseudo-biker joint that you enter through a human mouth, serves an estimable burger, as good as any in Tinseltown. Even better is the well-charred number with beautifully crisped thick-cut bacon at the Earl, in East Atlanta.

    But the outstanding hamburger experience I found in an odyssey of several months and thousands of miles was at Ann's Snack Bar, a justifiably renowned little diner on a broken-down industrial stretch of highway.

    Miss Ann, as habitues call her, is a woman of commanding style and ready banter. She works alone at her grill, patting each ample patty lightly as she sets it down. Her masterpiece, the "ghetto burger," is a two-patty cheeseburger tricked out with bacon that she tends closely in a fryolator.

    Observing Miss Ann in action would be enough of a show, one perfected over many decades. But while she demonstrates the extreme economy of motion of a superb short-order cook, she simultaneously carries on a running dialogue of lightly sassy repartee with customers she knows.

    Then Miss Ann dusts your almost-ready patties with "seasoned salt" tinged red from cayenne pepper. It looks like a mistake, too much, over the top. But when you get your ghetto burger in its handsomely toasted bun envelope, you regret doubting the lady for one second. The big burgers stand up fine to the spice. This is the next level in burgerhood. And it just barely fits in your mouth.

    UPDATE: the original article below describes my first four months training with SCT. Here are additional links to updated results:

  • Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
  • Strength Training: Unpacking New "Streamline SR" Fitness Equipment (August 25, 2007)
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)


  • I joined my company's fitness club when I started my new job this year. After building a base of cardiovascular fitness, I've added a type of strength training to my workout routine called "Static Contraction Training" (SCT) that has yielded outstanding results.

    I started the program about four months ago and I'm amazed at the increase in strength I've achieved. My SCT benchpress has increased from 380 lbs to 470 lbs (24% gain); and my SCT single leg press has increased from 790 lbs to 1020 lbs (29% gain). I've had to switch from dual leg press to single leg press, because there are not enough weight plates in the gym to get to 2,000+ lbs I would need for a dual leg press - no kidding!

    Two charts that show my progress:

    legpress.gif

    benchpress.gif

    I first heard about SCT from peak performance coach Tony Robbins. Developed by Pete Sisco and John Little, SCT generates ultra high intensity in each relatively short duration workout.

    What is SCT? In summary: starting from your strongest range of motion, lift the maximum (very heavy) weight possible and hold in a stationary (but not "locked out") position for 5-10 seconds. If you can hold the weight for more than 10 seconds, it is too light.

    Unlike traditional strength training, perform a single maximum intensity "rep" within only your strongest range of motion - and do not perform multiple sets. Instead of a 3x per week routine, each session is so intense that it is necessary to get 1 to 2 weeks of rest before your next workout.

    Critically important: write down the amount of weight lifted, and the next week lift an even heavier weight.

    There are three underlying principles:

    1. Muscles grow in response to high intensity overload.
    2. The higher the intensity of muscular output, the shorter the duration must be. (For example, you can run very fast but only for about 100 yards. Or, you can run for 26+ miles, but only at a slower speed.) If you want a very high intensity workout, it must be very short.
    3. To progress toward your physical goal, you need to increase the intensity of each workout. And the more intense your workouts, the more rest time you need between workouts.

    Even though this workout is short in duration and only once a week, it is extremely physically and mentally demanding.

    What I like about SCT:

  • I achieve maximum results in minimal duration workouts - a good use of time vs. results
  • I know I can always find a way to get to the gym once every two weeks
  • I am incredibly motivated by the results I see week by week

    Important: before attempting this yourself, read instructions from the experts, so you understand the safety equipment required. Stating the obvious: if you don't use the required safety equipment, and you drop a 450 lb barbell on your chest, you could be seriously injured or worse.

    newgrip.jpg Related: to get the most out of my strength training, I have been using NewGrips which I'm finding are much better than traditional weight lifting gloves. NewGrips are made of neoprene - and they cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. Best weight lifting gloves/grips ever!


    UPDATE: the original article above describes my first four months training with SCT. Here are links to updated results:

  • Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
  • Strength Training: Unpacking New "Streamline SR" Fitness Equipment (August 25, 2007)
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)
  • PC World published an article "The 100 best products of the year".

    Of PC World's top 100, products that I use regularly include #17 Google, #36 Apple iPod, #45 Ultimate Ears Super.fi 5 Pro and #69 Rhapsody

    I would add the following favorites to the list:

  • MovableType bloging software
  • Ultimate Ears UE-10 in ear monitors: the ultimate for studio reference music listening
  • Nikon D70 35mm digital camera
  • Toyota FJ Cruiser: form and function - a winner from Toyota
  • Gillette Power Fusion Razor/Cartridges - and The Art of Shaving products
  • Weber Genesis Platinum gas grill. After extensive research, bought one for my new house, and have nothing but good things to say about it.

  • 1) Ultimate Ears UE-10 Custom Monitors

    I recently upgraded my headphones to UE-10 custom in-ear monitors from Ultimate Ears. I listen to these daily walking to work, and I'm blown away by how music sounds. Perfection.

    2) Rhapsody

    The best digital music subscription service. I've discovered so much new music via Rhapsody - the product is a joy to use.

    3) Treo 700P Rumors

    Rumors of a new Treo 700P to be released May 28. My sources at Sprint PCS tell me late May or June. I'm in.

    4) Mountain Hardwear

    Very high quality outdoor gear. Used by high altitude athletes for ascents of all 14 of the world's 8000 meter peaks. More than good enough for a city dweller like me: my Gore-Tex shell kept me dry in Seattle on my daily walk to work; and my Absolute Zero parka with 800-fill goosedown and a Conduit SL laminate kept me warm and waterproof at Seahawks games.

    5) The Art of Shaving

    I always hated shaving, but not any more. These products have transformed my shave. Go for the Pre-shave Oil, Shaving Cream and After Shave Balm.

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