Working out the legs on the gravity trainer

A question was asked about whether the gravity trainer also can be used to work the legs (to make it a truly full body workout).


Yes, you can work on the legs too. In fact I did that during yesterday's training. There are 3 exercises we do for the legs. The ones we do are variations of squats.

Two of the squatting exercises I do involve placing one foot at the bottom of the machine, and the other foot on the sliding bench. In one exercise you face forward with your back to the bench, and you slide one leg back and squat with your stationary one. It's like a lunge but also stretches you at the same time. You have to use a lot of control when extending the one leg and bringing it back forward. It works a few different leg muscles and gives you a nice stretch in the groin area, and I definitely feel my legs today. The other exercise is similar but with you facing to the side, and with the leg sliding off to the side. After 20 reps per leg, Troy always makes me stay in the squat and quickly slide the leg back and forth for 10 more reps. That really makes my quads burn and takes a lot of balance and control.

The machine also comes with a platform that attaches at the bottom. I then lay down on my back on the sliding bench, place my feet on the platform and then do squats that way. I can also push off harder, such that my feet leave the platform, as if I'm jumping, and do that as quickly as I can, sliding up and down. It's really a killer exercise. I suppose you can do that just by jumping/squatting on the floor, but the sliding aspect helps to focus on just the legs.

I suspect there may also be attachments so you can hook your legs/feet onto the cables and pull with your legs instead of arms. Will ask Troy about it as we haven't used them.

A taste of my workout...

I've mentioned this "gravity trainer" that I've been working out on pretty much every session, but probably most people don't know what it is. So I got Troy to record me last time so you can see how I train on it.

This is essentially the pro version of the Total Gym that (apparently) Chuck Norris advertises on late-night TV. I remember when I was a teenager seeing commercials for other machines claiming to give you a full body workout and wanting to have a body like the guys in the commercials.  But I was too skeptical to believe that they worked, especially since I'm sure those guys get their bodies from working out elsewhere. But anyways, I haven't seen the Chuck Norris commercials myself, and don't know how the cheaper machines compare to this one, but this one definitely kicks my ass. Although if I got one for home use I'd definitely want to have somebody spot me or at least be in the same room, because it's easy to lose one's balance, especially when doing a new exercise or when extremely fatigued (which one tends to be after using it successfully). I've had Troy save me from falling off this thing on more than one occasion. But I suppose what's the worse that could happen? It's not like I'd be falling from a great height or have some heavy weight dropped on me like if I was using free weights. So maybe it's not so bad working out on your own.

Update

It's been almost 3 weeks since my last update. Even though I've been a bad blogger I have continued to train with Troy regularly. Each session has been more and more intense, but at the same time it's been easier. As Troy told me at the beginning, "it would get easier and at the same time harder". We've stepped up the difficulty of the various exercises but I'm getting in better shape so I can do them with less effort. But as soon as it gets too easy Troy recognizes it and takes it up a notch.

The best thing about it is that even though after each session I'm practically dead, I don't experience the dizzy spells and exhaustion I experienced at the beginning. My body seems to recover a lot more quickly. I climbed the stairs again carrying 20 lbs and I could do it without stopping. Last thursday Troy kicked it up a notch and made me carry 50lbs up the stairs and I still managed to make it up to the 14th floor without passing out. I had to stop for a short breather half way up, but it's a huge improvement over the first time when I had to stop a couple of times due to almost passing out. 

I notice the difference in my daily life too. At my weekly yoga session I feel my core has strengthened and I can get into poses easier and hold them for a longer time. At home it's easier to lift Noel, who's only getting bigger. I also noticed it was easier to take out the garbage cans to the curb. Previously I'd have to rely on carrying a can with my whole body, supporting it partially on my legs as I carried it. The last time I was surprised that I could basically pick it up using just my arms and carry it to the curb without any trouble. My energy level has continued to improve, and I've been more alert at work, which I'm sure is also partly due to the better diet.

On the subject of diet, I've been cheating a bit once in a while. Bogna and I have gone out a couple of times in the past couple of weeks and on those days it's harder to eat as nutritiously. We also got some extra calories from alcoholic drinks. While our dinners at home have been mostly on track we did have some carbs a few times which we are once again limiting. Breakfast has generally been consistently good, consisting of a sandwich and a couple of soft boiled eggs. The biggest change I think has been the number of times I've snacked after dinner while watching TV. And it hasn't been a case of snacking on bad things. It's mostly been just almonds, or fruits, so I don't feel as guilty, but still the extra calories do add up, and I have to be mindful of that.

I haven't been on a scale in a while. The last time I weighed myself (when the below photos were taken 2 weeks ago), I gained some weight back. Not a whole lot. Maybe a couple pounds. But it was a bit of a downer I must say. But Troy encouraged me that I shouldn't really pay too much attention to the scale right now because I'm building muscle and muscle is twice as dense as fat. I should judge by how my body feels and how my clothes are fitting. I must say that my jeans are fitting looser and Bogna keeps complimenting me on my improved physique. It feels great :)

This past week I've been feeling sick, but I continued to train. I probably should have taken some time off as it's gotten worse over the weekend. I'm typing this from my bed, and I've cancelled tomorrow's training. Strangely I feel bad about it. I'm starting to crave the workouts. :)

End of week 2

I know I have been neglecting Blogger. I've been putting off writing something until I got an updated photo. Alas we haven't been able to sync so that Bogna could take one.

Last week the intensity in training went up a couple of notches. The Monday before last Troy got me to workout almost exclusively on the gravity trainer. This contraption is essentially the pro version of The Total Gym that Chuck Norris advertises on late night tv. They have a few different models ranging in price, options and build quality. Anyway, it's a sliding bench where the incline can be raised and there are two cables and pulleys that you pull I'm various positions to pull yourself on the sliding bench. This uses your own body weight to give you a full body workout like I've never experienced.

The big difference I saw using this machine vs other exercise machines (aside from its compactness) is that not only do you build muscles but you also stretch and improve your balance at the same time. You have to keep a very good form and your movements have to be very controlled, otherwise it's very easy to extend too much and fall off. Troy saved me a few times from taking a big spill. Wouldn't have been pretty!

As I mentioned I did various exercises using the cables and pulleys but there is also a couple other attachments on there to do for example pull ups, crunchies, squats and leg presses. Also by increasing the pace it became one hell of a cardio and endurance workout. By the end I was totally dead and exhausted.

For the next three days there was no single muscle in my body that wasn't sore.

Thursday I was still sore all over to some degree, and to make matters worse I tweaked my knee the night before going down the stairs. I felt a sharp pain anytime I bent the knee and at the same time put weight on it.

I came in for training wondering what Troy would have in store for me and hoping my knee wouldn't be a hindrance. Up until now before each session I started off on the treadmill to get a sweat going. This time Troy told me to jump on the stationary bike. It was as if he read my mind and I thought the pedaling could do my knee some good. But I hate the bike because my ass always falls asleep on it and I keep sliding off of it.

Once I was properly warmed up Troy came and introduced me to a guy (I'll call him N since I don't know how to spell his name :P) that he's been training for the past few years, and now he was showing N how to train others. He asked me if N could watch us train. Why not? It would be extra motivation to train in front of an audience.

That day we were going to work on cardio, something I'm severely lacking in. I continued on the bike, increasing the RPMs to a steady 70. Them every couple of minutes I had to sprint for a full minute as fast as I could while he increased the tension. The goal was to stay above 100RPMs. This was a killer for me. I was bowering mostly around 97 or 98 but couldn't somehow get above 100 consistently. After a minute of sprinting I would go back down to 70 for a couple mins and them repeat the sprint cycle. We did that a couple more times and at that point I was ready to die. Or at least fall off the bike.

But Troy would have none of that, and he brought some 5lb weights and made me continue 60RPMs while I did 20 reps with the weights (sets of arm curls, press ups, raising arms to the front, raising arms to the sides, and finally triceps curls above my head). OMG this was hell!

Next I took a "breather" by going on all fours down on the mat and had to raise and straighten out one arm and the opposing leg at the same time, alternating sides.

Troy then announced I would be doing something that N is especially good at now. That N started off at almost the same shape as I am in now but now he's better in this next thing than all Troy's other students. N had a big grin on his face and they both relished in the thought of how I'd soon be suffering :) It was pretty simple, all I had to do was grab a couple weights (I think they were 20lb each..or maybe 10...it's all a blur now) and carry them up the stairs to the top floor of the hotel (where the gym is). 14 floors... no big deal, right? riiiiiiiightttt! I was supposed to double-step up and very quickly realized I would be in big trouble soon. My breathing increased exponentially, and by the 3rd flight I was totally winded. On the 4th flight I was starting to feel nauseous, just like I felt after that first training day. My head was pounding and spinning and I thought I was going to pass out. Luckily Troy didn't make me keep going. He took me to the hallway and told me to lie down. I initially propped myself up against a wall and closed my eyes and ignored him, thinking what the hell I got myself into. It was the first time the thought of quitting crossed my mind. I was in just such bad shape, and it was embarrassing. After a few minutes I finally listened to Troy and lay down on my back. Troy and N both reassured me that what I was feeling was normal for where I'm at, but it WOULD get better. That everyone, including N, felt like that the first (and subsequent) time(s). But it would keep getting better until I could make it to the top without stopping and carry more weight. Apparently N does it now with 70lb weights. A few more minutes and I felt like I could continue. My head was still a bit woozy but I didn't want to keep them waiting any longer, so I grabbed the weights and started up the stairs. Four flights later I once again started feeling more woozy, but it wasn't as bad as at first. I took a short breather and then continued to the top. I made it. It was nice to take the elevator down. My wonky knee wouldn't be able to handle the stairs going down.

And this was it I think. I can't really remember anything after that :)

So the intensity of the training went up last week, but as expected the weight loss wasn't as dramatic as the first week and so I lost exactly 1kg, which I guess is within range of what I should expect going forward. I was happy about this since I was able to put on a pair of jeans that were too tight before and so I haven't worn them in a while. A pretty nice feeling! :)

End of Week 1

Yesterday was the second workout of the week and 8 days since I started working out and eating healthier.

It seems to be working and I'm seeing results rather quickly. It could just be a blip since it's only been a week but I do feel leaner and the scale says I lost 1.8kg (4lb) this first week. I don't expect such results each and every week, however, since 2lb is probably a more realistic goal.

In this first week I also learned that it's extremely hard to keep up with counting calories. The MyFitnessPsl app is great for foods that are pre made. It's easy to create your own recipes out of ingredients to count up the calories in a meal, but it's very time consuming to keep track of how much you're putting into various recipes. And once you fall behind in entering information it's hard to catch up. So while we are still eating healthy and making wise choices for theist part, I'm no longer as concerned with knowing exactly how many calories I'm eating each day.

The important lesson for me is to eat smaller portions, more often, chew slower and longer, and cut down on carbs. It's been working so far. If I notice that I'm starting to gain or not lose enough I may start counting again.

Today will be a test. I will be 'cheating' more than I should since it's 'beer bash Friday' at work. We have these once a month to mingle with our peers that we may not normally interact with on a daily basis. So there will be beer and appetizers. Normally this would be my dinner, and I'd pig out until I can barely move. Now I will have to control myself. To make matters worse, we are also meeting friends for dinner in the evening so I'll have even more opportunities to over indulge. I plan to get on the bike this weekend and try to burn off some of those extra calories.

So week 1 is done and here is a status photo.

So dead... Different kind of dead though

Yesterday Troy really killed me. Made me do some of the previous exercises I love/hate so much; pushups, lunges with weights, pulls in a squat, 4x20 dumbbell exercise while on stationary bike. But he also added a few new things that really did me in.

I noticed that when I work on my upper body it's what exhausts me the most. It starts with the pushups (even modified ones) and after that everything else is extra hard. The additions included two different triceps pulls, a pull-up, and a hanging crunch sit-up.

I was so dead that I could barely talk. But the good thing is that as dead as I was, I still managed to get home with no nausea symptoms like that first day. So there definitely is progress.

And people are starting notice that I look different. I don't know yet if I lost any weight, but I feel leaner. I will post an updated photo and weight probably on Thursday when the first week is over.

Oh and Bogna had her first trial workout this morning (with a trainer that's closer to us). Poor girl gets up at 5am so she's back in time for me to go to work. And she still managed to make me breakfast and pack my lunch. How lucky am I?

Day 1

I was feeling quite low in energy when I came to my second training session, so I was a bit worried how it would turn out.

Troy was waiting for me when I came through the door and asked me how I was feeling. After I changed and got on the treadmill I told him about how I felt after the first workout. He wasn't too surprised. He said it was probably my body going into shock and screaming "tym! What the hell are you doing to me!". It could also have been low blood sugar, and he encouraged me to try a supplement (both for pre workout and for recovery). One he likes is a locally made vegan product called Vega Sport. Coincidentally Bogna texted me from Whole Foods earlier in the day (after reading yesterday's post) and told me she bought me some samples to try (more on that later).

So as I was working up a sweat, Troy told me that I should really come in 15-20 mins early and get on the treadmill myself so that I'm dead and ready for more punishment by the time he arrives. That way I get the best use of my time with him. Great idea but only means I'll be even more dead next time :)

Moving onto the rest of the workout, Troy got me doing pushups once again, only this time I was so sore from night before that I had to do a modified version on my knees. It was still a killer to hold each one for 5 seconds.

This was followed by this other exercise that Troy encouraged me to do at home as well. Laying on my back he told me to place both feet together as close to my butt as possible, then lift one leg up as high as I could and then lift up my butt. Excellent workout!

Next he got me doing lunges from one side of the gym to the next and back. Each lunge was with weights in my hands that I had to curl, then push above my head. Really burned my quads!

I probably shouldn't have mentioned that to Troy because he took me over to this cable pull machine and told me to squat and do chest pulls. OMG Ithis was a killer for the quads and back. What did Bogna get me into???

Next we did some abdominal twists which worked the abdominals (duh!) and the back and shoulders (because of the elastic I was pulling with outstretched arms).

For my final routine Troy got me on the stationary bike. I thought this was going to be a cool down. Boy was I wrong! While maintaining 70rpm I had to lift weights. First arm curls, then lift them above my head, and finally straight arms to the sides. This was a total killer especially while trying to make sure I didn't fall off the bike.

Good thing this was the end or I wouldn't have been able to go any longer. We finished with some stretches and then it was off to the changing room.

Now this is the time last workout I began to feel dizzy and nauseous. Surprisingly this time I felt much better! Still a bit lightheaded but I could actually get dressed without feeling like I would pass out. I got to the bus stop much earlier than the night before and on the bus I could read instead of curling up in a fetal position :)

When I got home Bogna gave me one of the Vega powders to drink. Pretty yukky!!! But I think I could get used to it. 25g of protein in 100 calories. But I couldn't wait for dinner that Bogna prepared for us. Baked salmon with a green salad. Soooooo gooooood! A healthy meal anyone would enjoy!

Today I'm feeling sore but quite energetic. I think things are looking up. Hopefully my choices for breakfast and lunch will keep me satisfied.

And TGIF!!!