TechGenix FitITproNews

Vol. 03, #10 - March 13, 2019 - Issue #0075

FitITproNews: More Tabata & 2800

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Editor's Corner

This week your Editor continues his journey into the dark wilds of Tabata Training and he shares more about his recent experiences with this training protocol. I also share a tip on how you can break through a weightloss plateau by strictly limiting the amount of calories you consume each day. Enjoy!

Cheers,

Mitch Tulloch, Senior Editor

FitITproNews.com

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter. 


Mailbag

In last week's newsletter I talked about the importance of getting enough sun, both because your body synthesizes vitamin D by sunshine hitting your skin and because having a nice tan makes me look better (less like an IT nerd). Bruce Anderson who works for Minnesota IT Services responded with this comment:

Vitamin D? Here’s the way to ensure you get your vitamin D: ensure you get your recommend dose of Mimosa using orange juice with vitamin D.

(Just for us geeks, I initially typed in vitamin D:\ drive).

After looking up the recipe for Mimosa I can now C:\ what Bruce means.

;-)

Fitness Tip

Tabata Training has provided some fresh wind for my sails as far as fitness and weightloss are concerned. I've been following this protocol three times per week now for the last two weeks, and combined with some careful caloric restriction I've managed to lose 3 more lbs from my fat IT pro body. I also feel great after I finish each Tabata session, full of energy and ready to tackle the various IT projects I'm currently involved with.

But I confess I still find Tabata pretty grueling. Especially when it's done right according to the original training system proposed by Dr. Izumi Tabata who developed the system back in 1996. In fact I discovered that Dr. Tabata has recently licensed his exercise system in the US and UK to separate "true Tabata" from the numerous wannabe Tabata systems you can find online. This article on BodyBuilding.com from last year describes eight different exercises that have received the stamp of approval from Dr. Tabata as examples of real Tabata exercises. 

And guess what? I can't do any of them yet for the full 4 minutes at a fast enough speed to qualify as Tabata training. Hopefully by the summer though I'll be able to make some of these exercises a regular part of my Tabata workouts.

In the meantime though, just like any other new kind of training protocol (and especially for intense protocols) it's best if you start out slowly. One way I've found to do this is to alternate several different exercises within a single 4 minute Tabata set. For example, here's an upper body set that doesn't completely wipe me out:

TRX inverted row (starting from 45 degree angle)
rest
narrow-grip pushups (I do them on stairs)
rest
pullups (I do these assisted with my legs stretched forward and feet on the floor)
rest
wide-grip pushups
rest
TRX inverted row
rest
narrow-grip pushups
rest
pullups
rest
wide-grip pushups
rest

Each exercise is performed at maximum speed/intensity for 20 seconds, and each rest period between exercises is 10 seconds in duration. Total time is 4 minutes.

Plus 3-4 minutes afterwards waiting for my pulse to slow down and trying to catch my breath.

If you mix and match exercises like this you can probably do 3 or 4 Tabata sets to get a really good workout. I've managed a maximum of 5 sets in one session; I usually aim to finish 4 sets.

One more tip: do a 5-10 minute warmup before you begin your Tabata exercises. Something simple like riding an exercise bike or even just running in place will do.

Got an exercise tip of your own you'd like to share with other readers? Email me at [email protected]


Health Tip

This last week I managed to drop 2 lbs off my fat IT pro frame. I did this by combining regular exercise (3 days of Tabata, 3 days on exercise bike for 40 minutes, one day of upper body weight training) with carefully controlled, calorie-restricted eating. Specifically, my caloric intake each day was as follows:

Weekday

Calories

Monday

2900

Tuesday

2800

Wednesday

2800

Thursday

2800

Friday

2700

Saturday

2800

Sunday

2600

My average daily caloric intake was therefore about 2800 calories, give or take a hundred or so since I was estimating my calories based on experience learned through several years of carefully weighing my food. 

To achieve such a regular pattern of caloric consumption, I ate similar meals each day. For example, here's what a typical eating day might look like for me:

Event

Food eaten

Calories

Wake up 5:30 am

Banana

100

Pre-workout meal

Buttered toast with one egg

300

Post-workout meal

250g 1% cottage cheese mixed with handful of raisins and tin of fruit cocktail

400

Lunch

Two pickled herring, banana, tsp fish oil

400

Afternoon

Two medium apples, whey protein shake

300

Supper

Two pieces chicken (leg&thigh, skinned), medium baked potato (buttered), assorted vegetables

850

Dessert

Small piece of cheese, large apple

200

Evening snack

6 rye Melba toasts, 4 dried figs, small bowl dill pickles, few pieces crystalized ginger

250

TOTAL CALORIES

2800

Does it get boring eating this way day after day? Not at all! There's enough variety during the day to keep my taste buds firing, plus my main meal (supper) is large and varied and is usually quite satisfying. 

Plus I occasionally toss in something tasty like a 200 calorie piece of a chocolate coconut cranberry scone. But not too often, usually only once a week at most, as otherwise I "get the taste" for desserts again and can't stop dreaming about them. 

And if I know I'll be OOF for some reason such as visiting a partner or customer site, I deliberately skip one or two smaller meals to compensate for the anticipated restaurant meal. I also make sure I review the nutritional info of the restaurant before I visit it so I can decide ahead of time which main dish to order from their menu. 

Anyways, I plan on keeping up this exercising and eating routine for another few weeks to see if I can drop a few more pounds and will let you readers know how it works out. 

What's your current exercise and eating routine like? Share your weightloss journey with other IT pro readers by emailing me at [email protected]


The Toolbox

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Do your co-workers ask you to find and restore emails from backups? With a professional email archive users can restore emails on their own. Try MailStore Server and its ‘One-Click Restore’ free for 30 days.

https://www.mailstore.com/en/products/mailstore-server/?utm_source=wservernews&utm_medium=email&utm_campaign=wservernews-admin-toolbox&utm_content=ms-server 

O&O ShutUp10 givers you full control over which comfort functions under Windows 10 you wish to use, and you decide when the passing on of your data goes too far:

https://www.oo-software.com/en/shutup10


Split OST files without Outlook to compact and free space:

https://gallery.technet.microsoft.com/split-ost-files-94bb4d7d

Greenshot is a light-weight tool for making screenshots:

http://getgreenshot.org/

 

Send us feedback

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Product of the Week

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About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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