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Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition

By
David Eckoff
on January 13, 2008 12:53 PM | | Comments (1)

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)

    • Music Playlist: Strength Training & Weight Lifting

    By
    David Eckoff
    on September 2, 2007 7:09 PM     | | Comments ()

    I've been getting numerous requests for the music playlist from my strength training workouts, here's what's on my iPod when I train:

    Continue reading Music Playlist: Strength Training & Weight Lifting.

    Fitness Results: Break Out Quarter! (Static Contraction Training - SCT)

    By
    David Eckoff
    on August 29, 2007 12:11 PM     | | Comments ()
    UPDATE: the original article below describes my training with SCT as of August 2007. 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'm measuring my fitness results quarterly via hydrostatic analysis, which is the gold standard and most accurate method for measuring body composition.

    Results Over The Last Three Months:

  • Lean Muscle: gained another 6.1 pounds of muscle (excellent for my 162 lb frame; following Static Contraction Training - SCT)
  • Fat: lost another2.85 pounds of fat (also good for my frame)
  • Body fat %: reduced from 17.8% to 15.7% (in the 85th percentile for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)
  • Cumulative Over Six Months: Gained 7.3 pounds of muscle; lost 5.8 pounds of fat.

    Of course, one or two quarters is a short period of time. Longer term, if I continue at the same pace over the next six months, then for the year I will gain more than 14 pounds of muscle and reduce almost 12 pounds of fat. Net, I will have transformed my body through fitness and nutrition.

    Charts that show my results over the past six 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

    Additional links:

  • 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)

    • Continue reading Fitness Results: Break Out Quarter! (Static Contraction Training - SCT).

    Strength Training: Unpacking New "Streamline SR" Static Contraction Training Fitness Equipment

    By
    David Eckoff
    on August 25, 2007 11:41 PM     | | Comments ()

    DSC_0151---small.jpg Regular readers of my blog know that I've been doing a form of fitness and strength training called Static Contraction Training - and that I've achieved significant gains in strength (34% gain on bench press and 39% gain on leg press).

    With the very heavy weights needed for SCT, I've pretty much maxed out the conventional equipment at the gym. I found myself spending more time than I wanted loading and unloading weight plates - counter to my goal of maximum results in minimum time - so I began looking for a better option.

    I decided to get the "Streamline SR" from Super Rep (formerly known as Explosive Fitness), equipment specially developed for Static Contraction Training. The equipment uses a static (but adjustable) bar, with a meter that measures force up to 5,000 pounds of resistance. I recently received the equipment and it is the first component in my home gym.

    The Streamline SR requires assembly, with two 9/13-inch wrenches and one 1/2-inch wrench. The instruction manual suggests to allow two to four hours for unpacking and assembly, which proved to be about right. Assembly wasn't as difficult as I thought it would be: it was somewhat like assembling a bicycle.

    Links: 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'm looking forward to integrating this equipment into my work out routines, and will report the results here from time to time. In the meantime, here are unpacking photos, as well as a photo of the finished unit:

    Continue reading Strength Training: Unpacking New "Streamline SR" Static Contraction Training Fitness Equipment.

    Update: Strength Training with Static Contraction Training: results after ten months

    By
    David Eckoff
    on May 17, 2007 2:00 PM     | | Comments ()
    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)

    • Review: ASICS Gel-Kinsei running shoes

    By
    David Eckoff
    on January 1, 2007 4:19 PM     | | Comments ()

    asics-gel-kinsei.jpg
    As we start 2007, if you're making a new years resolution related to fitness and in the market for new running shoes, I can recommend the Gel-Kinsei, ASICS' most technologically advanced shoe.

    Just how technologically advanced are these shoes? In a recent profile of the best running shoes, Men's Health described the Gel Kinsei as "packed with more technology than a space shuttle."

    Here is what makes the Gel-Kinsei special, according to ASICS:

  • Optimal cushioning environment and improved rearfoot stability thanks to ASICS' innovative "Discreet Heel Unit". In the Discreet Heel Unit, the rearfoot is separated from the main body of the midsole, allowing for the control of the density throughout the heel unit than a standard EVA midsole.

  • Improvements allowing for proper "windlass mechanics", the coordinated action of the layers of muscle, tendon, ligament and bony architecture, to maintain arch height and foot rigidity. This helps the foot acts as an efficient lever, and achieve effective push off power.

  • The remainder of the platform is comprised of ASICS' new proprietary midsole polymer that has all of the qualities of ASICS' standard SpEVA, but is dramatically lighter.

  • An improved Biomorphic Fit System allows the upper to move in the same way the foot does, reducing the effect of material bunching that can cause blistering. The upper also employs a mesh "Spacemaster" material which promotes efficient moisture wicking for a cooler, drier environment.

    Setting asside all the technical specs, these shoes have been great for me.

    I used to run competitively until a knee injury and subsequent surgery ended my running career - or so I thought. During the past two decades, I attempted numerous comebacks with various shoes but was never able to run pain-free.

    Now with a combination of strength training and the ASICS Gel-Kinsei, I am back on the road and running pain-free. In September, I ran my first 10K race in 20 years - and I now run to work (and back home) each day as my mode of transportation.

    I purchased a pair of Gel-Kinsei running shoes last August and can give them an enthusiastic thumbs up.

    UPDATE (2/5/07) ASICS Kinsei socks: find out what online retailer not to purchase from.

    Here is a round up of reviews of the ASICS Gel-Kinsei running shoe:

    ASICS Gel-Kinsei (Gear of the Year 2006)
    Outside Magazine Online

    ASICS Gel-Kinsei (Best New Shoe)
    Running Network

    The ASICS Gel-Kinsei: The new benchmark in technical running shoes
    Sole Collector

    Asics Gel-Kinsei: Most Revolutionary Shoe Yet
    Running Shoe Research

    • Strength Training with Static Contraction Training: results after four months

    By
    David Eckoff
    on November 23, 2006 7:12 AM     | | Comments ()
    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)

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    David Eckoff is a media and technology executive.
    Views expressed here are his own and not those of his employer.

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