I'm Changing It UP! Finally! All Suggestions Welcome!

[Todd]

Well, for only 5 days into it, that is amazing progress...good to hear that you got a huge boost in energy...which can only mean good things! Imagine what 2, 3, or even 6 MONTHS down the road will do for you if you continue on this way!

Good stuff...keep at it bro..obviously something is working good!

-Todd

[Dan C]

I would suggest following Todds diet advice as you increase your calories. As for training my recommendation would be to do a 6-8 week kettlebell cycle. Nothing but swings, snatches, cleans & jerks. The cardio effect is unmatched and its a good change of pace. Instead of worrying about how much weight you are putting up, concern yourself with how many reps you can put up. See how you stack up here - http://worldkettlebellclub.com/ranks.php

You can/will build strength by putting up ridiculously high reps, so don't feel as if this plan would be detrimental to your strength training.

[Firehawk]

I can't do really high reps with my anxiety problems, although it's a good suggestion.

I wish I didn't have this anxiety problem right now. It's holding me back from really letting go with the workouts. I'm working on building the capacity up very slowly in terms of the length I can train without losing my mind right now. It's going to take time.

[westside24]

Originally Posted by Dan C

You can/will build strength by putting up ridiculously high reps, so don't feel as if this plan would be detrimental to your strength training.

Agreed, There is no wrong way to train, specially when it comes to building strength... as long as your doing more than what you did before, whether is by reps, sets or wieght, or even time.

[Dan C]

Originally Posted by Firehawk

I can't do really high reps with my anxiety problems, although it's a good suggestion.

I wish I didn't have this anxiety problem right now. It's holding me back from really letting go with the workouts. I'm working on building the capacity up very slowly in terms of the length I can train without losing my mind right now. It's going to take time.

I don't understand. What does the anxiety have to do with high reps?

One thing that these kettlebell lifters talk about is the meditative aspect of these long duration sets. Personally, I have found it more like prolonged torture but maybe thats why I'm only a level 3 lifter Something I cannot deny though is the way this kind of training builds mental toughness, and oddly enough that you mention it, work capacity.

Firehawk, you can also do the jumping thing on a rebounder trampoline pumping little pink dumbells in your hands while watching a Richard Simmons old-school fitness video.

Keep us posted.

[Firehawk]

Originally Posted by Dan C

I don't understand. What does the anxiety have to do with high reps?

One thing that these kettlebell lifters talk about is the meditative aspect of these long duration sets. Personally, I have found it more like prolonged torture but maybe thats why I'm only a level 3 lifter Something I cannot deny though is the way this kind of training builds mental toughness, and oddly enough that you mention it, work capacity.

Late last summer I was in the gym doing high squat reps, and right after my workout (which was fast paced and intense), I had a massive panic attack out of nowhere. Hands and feet went numb, felt surge of energy like I wanted to run. I sat down and calmed down in about 10 minutes. Ever since then, if I push it too hard, I start feeling anxious and if I don't stop pushing, I go into a panic. I've been seeing a therapist for that since around Christmas time.

At first I thought it was just all of the stuff I'd been through with my heart, but lately my heart isn't even bothering me, and yet, when I am really worked up or tired from a workout (usually at the tail end of workouts, or if I'm really pushing it too hard), my body starts feeling like it's going into a panic attack.

So, I've been battling that. It has crept into my cardio as well. I think my brain has linked that gassed feeling of being way out of breath and feeling tired to it being a bad thing, and hence I start to panic. It really sucks, but that's what I'm battling with. So, high squat reps or deadlift reps put me in that state. Also, if I jog too long, I start feeling that as well. But, the most intense problems occur at the gym because after all, it was the first place I had the attack. That's what happens to people who develop anxiety disorders. Their brain links their feelings to a situation or way they feel, and it's tough to overcome.

I'm trying though. I'm pushing it more and more. I wasn't able to do 40 minutes before, but now I'm at about 1 hour working out without feeling anxious. There's still occasions where 10 minutes into a workout, I am about to go into a panic. Those days I just stop or go for a long walk or something. It's mainly the big exercises that get me, because after all, they require the most energy and tire you the quickest. Leg days are the worst because of the way I usually feel after the workout, legs feel exhausted and my body overall feels worn out.

I don't expect people to understand it. After all, before I had any problems with anxiety or panic I used to think it was just all BS and people made it up. I think otherwise now, and don't wish it on anyone. A panic attack feels like you're going to die essentially. I'm learning to handle it though, more and more.

[Firehawk]

Originally Posted by pierini

Firehawk, you can also do the jumping thing on a rebounder trampoline pumping little pink dumbells in your hands while watching a Richard Simmons old-school fitness video.

Keep us posted.

I don't have pink dumbbells...sigh

[Dan C]

I have no response to that except I hope you overcome it.

[westside24]

must be like that panic I get when swimming... I love to be in the water, and I love to swim, but I cant hold my breathe for more than 5 seconds, 10 if im relaxed and really concentrated... I always feel like im gonna either drown, run out of breathe, or the worse feeling is, I feel like my chest is gonna explode when im under water...

maybe thats just weak cardio on my part, but ive felt like that since I was a kid, and like ive stated a million times, I have bad nasal problems and cant breathe period.

Sorry Fhawk... Get better homie

[Todd]

Firehawk, do you think it's a mental thing mostly..or do you believe it has something to do physically within your body for why this panicky feeling starts to overcome you when doing higher intensity activities?

Perhaps it is linked to your heart or something along those lines since it only comes about if you've engaged in high intensity execises like squats, deads, etc or when you've gone super high reps where your heart rate has gotten to a certain threshhold? Maybe it has something to do with reaching a particular heart rate regardless of the activity you're doing? Sorta seems that way since you said you're feeling it even when doing cardio.

To me, it sounds like it's directly related to your heart rate getting to a particular level...but hey, I am no doctor. I would definitely bring this up to your doctor and see if they can run some tests for you. The panicky feeling most likely gets triggered as a direct affect of what's happening when your body does reach that heart rate threshhold...because obviously something is not right...and it's your body's way of telling you "hey bro, you're pushing things too hard here".

Definitely go have it checked out soon tho.

[Firehawk]

Originally Posted by Todd

Firehawk, do you think it's a mental thing mostly..or do you believe it has something to do physically within your body for why this panicky feeling starts to overcome you when doing higher intensity activities?

Perhaps it is linked to your heart or something along those lines since it only comes about if you've engaged in high intensity execises like squats, deads, etc or when you've gone super high reps where your heart rate has gotten to a certain threshhold? Maybe it has something to do with reaching a particular heart rate regardless of the activity you're doing? Sorta seems that way since you said you're feeling it even when doing cardio.

To me, it sounds like it's directly related to your heart rate getting to a particular level...but hey, I am no doctor. I would definitely bring this up to your doctor and see if they can run some tests for you. The panicky feeling most likely gets triggered as a direct affect of what's happening when your body does reach that heart rate threshhold...because obviously something is not right...and it's your body's way of telling you "hey bro, you're pushing things too hard here".

Definitely go have it checked out soon tho.

I've been in and out of the cardiologist's office, and I also see a psychologist about it. It's definitely a mental thing. Once it happened one time, it's always in the back fo my mind. Some days i feel a little more antsy before I start workouts, and I will end up feeling panicky faster on those days.

Some days I can really bust my butt, be tired, and nothing happens. The only way I think it's linked to my heart is mentally. I've had my heart rate way up there and it didn't flip me out other than "THOUGHTS" of flipping out making me start to feel panicky.

I had blood sugar checked to be sure I wasn't hypoglycemic, and I'm not. It's jsut something I will have to overcome. The last couple of workouts, I've pushed it for over an hour pretty hard and been ok, but then last week, I only did a heavy set triple for squats and almost panicked. Sometimes it comes on very fast in a workout, but usually it's late in a workout if it's going to occur.

I think it's more of that feeling of worn down, tiredness that my brain linked to being a bad thing. The mind is very, very powerful, and unfortunately, once your brain makes a link like that, it's very difficult to break.

The easy fix is to start taking a medication for the panic disorder, but I refuse to do that. I think I can beat it on my own. Meds just mask a problem. I carry around Xanax just in case (it makes me feel calmer doing that), but I almost never use them.

[Dan C]

I like your attitude about all this Dave.

I have a client that panics when he racks two kettlebells. I think it has something to do with having weight bear down on his chest and inhibits his breathing. I was reminded of this when you used the word "panicky"... that's the same word he uses. And it comes out verbally every time.

Something I've been having him do is when he feels panicked, instead of saying "panic" which he always does/says, I have him say "bring it on". I believe this is a form of self suggestion / hypnosis... like you said, the mind is very powerful. It seems to be working too because his lifts have gone up and he can maintain the rack position longer and stronger.

Perhaps something similar might work for you.

[Firehawk]

I've really been able to increase my length of time in the gym. One hour is pretty common now with no feelings of panic. Sometimes, 10 minutes in, I'm feeling panicky and if I don't stop, I know a panic attack is coming, but that's getting more rare, and in psychology I learned about that, where for some reason your brain just kind of lapses back to the learned conditioning (panic related to whatever) but on average, if you keep pushing it a little bit more and more every time, you can eventually unlearn that link your brain made.

I've tried challenging it as well, which is what it sounds like you had your client do, and it does work for the most part. The key is not to push it when you are clearly going to panic. You want to push it to the edge, but not over the edge. Not that I'm saying you do this Dan, but it's very important for you, as the trainer, to know when to back off and listen to the guy that says "look, i'm not being a sissy, I'm really going to panic if I don't stop". It's easy to just say "suck it up and push through it", but panic attacks are NOT fun, and not easy to push through. I think a little nudging is excellent though, as long as the guy continues to respond. Some days, for whatever reason, no matter what you try to do to avoid the panic, it's coming if you don't back off.

Baby steps...

I'm very against taking meds for this, as I don't feel my situation is severe enough. If i were having panic attacks uncontrollably, and for seemingly nothing, then that's one thing, but even then, I'd be trying to get therapy to get rid of it rather than 'just take a pill' the rest of my life like so many Americans seem to like to do.

F that.

[Dan C]

Seriously, I couldn't agree more with you about the meds thing. I commend you for taking the approach that you are. Where's that djdandad guy... he could tell us we are the same person

As for my client, as soon as he drops the bells he is fine, and I don't berate him for it. "Something has to give first" I tell him...