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Up your numbers! The August Challenge

Start dancing and watch those numbers soar!

It is a new month and I’ve decided to make it a month of challenges.

A few posts back I wrote about the rule of 10,000 hours and how the best way to get good at something is through huge amounts of conscious practice.

Around the time of writing that piece I also happened to come across this article written by a kindred spirit who goes by the name of Chilly (he’s got lot’s of other great articles too so check them out). Chilly had the clever idea of challenging himself to a variation of the 10,000 hour rule whereby, instead of putting in 10,00o hours of dancing, he set out to have 1000 social dances in June and July.

The idea is to get as much practice as possible and setting yourself a goal (such as 1000 dances) is a fantastic way to motivate yourself. In fact, achieving the goal is irrelevant. What matters is getting out there and getting as much practice as you can possibly get.

If you think 1000 dances is unachievable why not set yourself a slightly lower goal. If your just a beginner why not say that you’re going to try and get 100 dances in your first month. If you easily achieve it, just aim higher for your next month.

I’m a huge fan of recording stats in order to monitor progress “what gets measured gets managed”. Chilly decided to use a tally-counter (like in the picture above) to record all of his dances. That way he knew exactly how many dances he got in the time frame he gave himself. If you do the same yourself you can try to beat your own record and don’t have to worry about comparing with anyone else.

I doesn’t have to be used just for dancing either. Try setting yourself a goal for doing sit-ups or push-ups to get fit; starting conversations with complete strangers to get over shyness; writing pages of that book you’ve been meaning to finish. Whatever you want to do, set yourself a challenge and use that motivation to achieve it.

Why not mention your own challenge in the comments below?

I’m starting my dance challenge tonight. What about you?

Tags: 10 000 hours, Dance

Comments 3 Comments
Categories Dance, Goals, Practice, Salsa

How to be stronger than you’ve ever been in your life!

6 Jul

Do you need another reason to start weight training?
I didn’t think so!

Remember the last time you saw a bus of school children stall on a railway crossing with an express train coming and you weren’t able to shove it out of the way? …No?

Well, remember that time when the barn caught fire and you couldn’t carry the heavily pregnant horse to safety on your shoulders? Oh…well…ok!

What about that time you couldn’t move the pile of boulders blocking the entrance to the hospital for sick kittens? Seriously? No?

Ok…so…remember that time you had trouble opening the lid on that jar of mayonnaise?…Bingo!!!

It doesn’t matter if you work as a fireman, professional super hero or career pillow tester, everyday of our lives we rely on our bodies, our muscles and their inherent strength, to do everything from climbing stairs to wrestling livestock (What? You didn’t do that as a kid?).

It’s true that many of us live lives where the heaviest thing we have to move around all day is our own fat ass but there come times in life when we need to be strong, be it moving the washing machine to the other side of the room or carrying a fair maiden up the stairs to her candlelit chamber (I’m still waiting for something like that to happen).

So I think that we all owe it to ourselves to be as strong and fit as we can to help us deal with whatever life may throw at us because life, just like a spoiled 4 year old, likes to throw things. We may not have the opportunity to rip the door off of a burning car but at least we can make moving the TV from one room to another look like a piece of cake.

Getting stronger than ever
I’ve been lifting weights on and off (this phrase fails to express the true irregularity of my routine over the years) since I was a chubby 15 year old when I finally decided to take some initiative and lose weight. I’ve tried different routines with different levels of success from high reps to super slow sets and many things in between. Most of the time I was focused on simple weight management and looking fit so it’s no surprise that I never made any real strength gains although I was most certainly stronger than your average Joe.

However, after finding the information I’m going to show you today and deciding that I wanted a new challenge, I set myself the goal of getting stronger than I have ever been in my life which I reached after only 4 weeks and I have continued to get stronger on a weekly basis. In the 3 months I had been doing this program I increased my 5 rep max (the heaviest weight you can lift for 5 continuous exercise repetitions) by 12-18% in all of my lifts. This may not sound like much but at my, intermediate, level this is a huge improvement!

The Pros & Cons of Weight Training?
Pros

You can build functional strength that you can apply to your everyday life be it climbing the stairs or carrying your groceries.
Building muscle is probably the most effective way to reduce excess body fat without dieting. More muscle means a faster metabolism.
It’ll bring about serious changes in your physique in a very time efficient manner. This routine takes only about 1 hour, 3 times a week.
Intense weight training releases growth hormone, which not only keeps you lean and healthy but also is documented to have profound anti-aging effects.
Whether you’re a man or a woman, MUSCLE IS SEXY! (and everyone could do with more sexy)
You only get an ass like this after doing a hell of a lot of squats.
(BTW if you have an ass like this, call me!)

Cons

You may become just TOO SEXY and have to carry a stick around with you to keep the opposite sex at bay.

Seriously, you have nothing to lose and a whole hell of a lot to gain. Start pumping iron!

Ladies are not exempt
Seriously girls, why rely on guys to do all the heavy lifting around the house? Girls can be strong and feminine at the same time and in my opinion, there is nothing sexier!

If you’re worried about lifting weights and looking like She-Hulk, fear not! I’m working on an article aimed at explaining the benefits of and clearing up some of the myths about strength training for ladies. For the time being all you need to know is that you’re not going to look like you eat “Steroid-Pops” for breakfast if you lift weights. You’re going to look toned and sexier than any “skinny” model-types you see in Vogue.

Enter Bill Starr
The program I used is called the Bill Starr 5X5 routine. Bill Starr is a former Olympic lifter and power-lifting competitor who also has written extensively about strength and conditioning. His most famous book “The Strongest Shall Survive” became something of a bible in the world of American Football strength training (and those guys know what they’re talking about when it comes to being strong).

You need to read the detailed explanation of the routine here (best) and here (use as a supplement) and before you even consider doing the routine you should understand it on paper thoroughly, so read it fully and then read it again. If you find any of it difficult to understand show it to an instructor at a gym and get them to break it down for you (If they tell you to do a different routine, that Bill Starr 5X5 isn’t for you, then tell them that you’re grateful for their suggestion but no thanks, you want to do this routine!).

I followed the routine almost to the letter. The only differences are that I do the Standing Military Press instead of the Seated Incline Press and I do Underhand-grip Bent Over Rows instead of Overhand-grip Bent Over Rows.

You can also download a very handy spreadsheet here, that not only helps you plan your routine but also helps you figure out what your 5 rep max is.

Intermediate Lifters
It’s very important to remember that this is a routine for intermediate lifters i.e. someone with at least a year of regular weight training under their belt. You need to know how to do these lifts well because if you don’t you could seriously hurt yourself, destroying any progress you’ve made.

If you’re a beginner, start a good beginner’s routine (I’ve heard very good things about Mark Rippetoes book) in a gym where the instructors know what they’re talking about. If the trainer looks skinny or overweight try and find one who actually looks like he works out.

You can also watch videos of all the lifts in the routine at the following links:

Squat
Bench Press
Bent Over Row
Military Press
Deadlift

Correct form is essential for movements such as the deadlift.
But you were already checking this photo out for correct form, right!

Watch the videos and get someone who knows what they’re doing to coach you so can perform them with perfect form. Learn how to do these lifts well and you will greatly reduce your risk of injury.

If you work hard, rest hard
This routine will put a serious stress on your body so in order to get the absolute most out of it make sure you help yourself along with adequate rest and nutrition.

What is adequate rest? I would say at least 8 hours of quality sleep at night. When I train on a day after a night of poor sleep I can clearly see it’s effects on my performance. It can make reaching my goals for that day very difficult or even impossible (especially so with my deadlift)

Eat well. Make sure you’re getting sufficient calories and protein (here’s a great link that breaks down what you should be consuming on training and non-training days). I’ve also written an article with some great tips on what constitutes healthy eating.

Remember if you don’t give your body what it needs to recover after these workouts, don’t expect to make as much progress as you possible could. Be good to yourself!

Get out there and break your own records!
There is no better person to be compared with than with yourself. Follow this routine as it’s described, monitor your progress by recording the weights and repetitions you use and experience how good it feels to break all of your old strength records in such a short time.

For example, I have to admit that when I reached my deadlift goal last week I couldn’t wipe the smile off my face all day. Everyone should feel what it’s like to better themselves, it’s euphoric.

So what are you waiting for? Get out there and show the old you how far you can go. I guarantee you’ll impress the hell out of yourself (and let’s face it, you’re the only person that matters).

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Have you been working-out lately? Because you look spectacular 🙂 If you liked this article go ahead and share it with your friends via the Facebook or Twitter buttons below and if you use Stumbleupon please give it a “Thumbs Up”. I’d really appreciate it 😉

Tags: Muscle, Physical exercise, Strength training, Weight training

Comments 3 Comments
Categories Exercise, Goals, Health, Nutrition, Practice

How to be Great at Anything (Obliterating racial stereotypes in 10,000 hours)

6 Jun

Could I ever dance as well as my hero, Frankie Martinez? With enough practice, you bet I could.

Dublin
Foreign girl: Where are you from?
Me: Ireland
Foreign girl: No your not, hahaha!

Cali
Local girl: De donde es usted? (Where are you from?)
Me: Irlanda (Ireland)
Local girl: jajaja, mentira (hahaha, lies)

I was dancing with both of these girls when they asked me these questions.

Apparently it’s common knowledge that I, as an Irishman shouldn’t be able to dance well. Apparently, I do not have the genetic material that would provide me with the bone structure and joints needed to move smoothly nor the ear for beat that would let me react intuitively to the music. Apparently, these genes can only be found in Latin and African populations which is why they’re the best dancers.

BULL S#!T

This is a lie that has been perpetuated throughout the world and especially so in the dance community for far too long. Preconceived notions like this are what stop people from even attempting new things. If we listen to them we WRONGLY believe that we are destined to fail at a certain activity because we lack a certain characteristic, be it physical or mental, that is necessary to excel in that endeavor. How many times have you heard someone say something like “Oh I could never learn Japanese, I’m no good with languages” or “I’d never be able to play the guitar. Music just isn’t my thing” or the classic “You can’t teach an old dog, new tricks”? BULL S#!T BULL S#!T BULL S#!T

I’m going to put all those lies to rest today by saying this: “I am an Irishman and I dance salsa”.

Don’t worry. I’m not going to base my entire case on that one comment. It’s time to elaborate.

When I first started dancing in Japan, I was constantly told by the people who got me into the scene in the first place, how latinos were the best dancers, that they could move better than Japanese people and really express themselves with the music. I was told this by people who danced salsa well, by the people who were teaching me how to dance. I later remember going to salsa clubs in big cities in Japan on a few occasions and seeing Japanese people dancing spectacularly with passion and rhythm and everything else that dance should be. Every bit as good as their latino counterparts.

When I returned to Ireland and started on the scene there I lost count of the times that people would tell me things like “I’ll never be as good as “so and so” because he’s black and they just move better”. One of my own dance partners (you know who you are ;-)) even told me that I would never be as good as a latino dancer because I was Irish. She was convinced that her own latin heritage meant she could feel the music differently and dance better. Yet despite this I still managed to get many comments like those at the beginning of this post in Ireland, Japan, the US and even here in Colombia, a latin country. Despite being Irish, I still dance well. (I know it sounds like I’m blowing my own horn here but I’m trying to make a point. I know for a fact that I have a very long way to go before I’m a great dancer, but that doesn’t mean I can’t dance WELL now).

Some of the best compliments I ever got were when I went with my friend “la Mulata” (introducing a new character folks) to a party held by some friends of her uncle. La Mulata is, obviously, black as is her uncle and the vast majority of the people who were at the party. I, on the other hand, am super-white so I tend to stick out “a little” at such parties. I’m used to it at this stage. The lifeblood of Colombian parties is of course salsa, so the time came and I took la Mulata out on the floor and started doing what I do. It was a great dance as I had danced with la Mulata many times before but I also felt that every eye in the room was on me. It’s easy enough to justify; the white guy in a house of black people trying to dance salsa in the world capital of salsa. Everyone was dying to see if I’d be able to keep up with the beautiful black girl I was dancing with. The song ended and we walked back to our seats smiling. What came next was a stream of compliments from my hosts about how well I danced. They all expressed their surprise and told me things like “you move so well” and “you’re really able to get the rhythm”. I blushed hard (as everyone who knows me knows I do often) and went on to dance plenty more songs during the night.

A little later the only other white people at the party (a married couple and their daughter) told me how impressed they were by my dancing and I continued talking with the father for a while. He told me that he had never been able to dance, that instead he preferred to to just listen to the music and chat at parties. He thought it was really amazing that a non-Latino like me could dance salsa so well. As we were talking we watched his teenage daughter dance with her friends. She danced just like them. She moved her body, especially her hips, beautifully and in perfect rhythm with the music, just like all the other girls dancing around her. I asked her father about it and he told me that he didn’t really understand why his own daughter danced so well. Neither he nor his wife were big dancers but she simply had always been able to dance well, since she was a child.

Let’s think about this a little: a white girl whose parents can’t dance, grows up in a mostly black community, with black friends, and ends up being able to dance just like them!

Is it possible that the ability to dance doesn’t actually come from some innate genetic ability that varies among races and is in fact something that can be simply learned? YOU BET YOUR SWEET ASS IT IS!

Here’s the thing, in general (I have to say in general because I have encountered plenty of exceptions over the years) people of African descent and latinos are amazing dancers. Is it because their bodies move differently, because they have “dancing genes”? I’m going to say “NO”. Then why do they dance so well? I firmly believe it is all down to cultural exposure and the resulting practice.

Latino culture (at least here in Colombia) is full of music and dancing. Children are exposed to this music from a young age and start dancing salsa in primary school and continue to dance it at virtually every social function they go to during their lives. They spend a huge amount of time “practicing” so it’s no wonder they’re such good dancers. Black people in Cali often live in black neighbourhoods where they have an even stronger music and dance culture than non-afro-descended Caleños. Due to all of this exposure many of them end up being spectacular dancers. This explains how the white girl at the party was able to dance so well. She grew up in an Afro-colombian neighbourhood surrounded by its culture and “learned” to dance in exactly the same way as all her friends.

How to be Great at Anything

How can we use this, in practical terms, to improve our own dancing (or anything else for that matter)? We’ve established that even if your not of African or Latin decent you can still become an excellent dancer just by immersing yourself in the culture. So all you need to do is travel back in time and convince your parents to move to a Latin neighbourhood to raise you, right?

Thankfully it’s a little easier than that (no time travel required).

This brings me to the concept of 10,000 hours popularized by Malcolm Gladwell in his book Outliers. I first heard of this concept while studying Japanese after discovering a great website with the snappy title of alljapaneseallthetime.com. The whole concept of “10,000 Hours” is that anyone who has ever mastered or excelled in a particular field, be it sports, arts or business, has done so only after putting in a huge amount of time (for example 10,000 hours or so) “practicing”.

Why is Tiger Woods one of the greatest golfers on Earth? Because his father introduced him to golf when he was 18 months old and encouraged him to practice constantly. By the time he was ranked world number one he had racked up years worth of experience. The Beatles honed their concert skills over four years and 1,200 live concerts in Hamburg, Germany leading them to become one of the greatest music groups the world has ever seen. Think about it, how many times have you heard of some prodigy child musician on the news? Do you think it’s a coincidence that the kid started playing the piano or whatever when he was two and practiced 3 hours a day for 10 years? Not at all!

CONSTANT, DELIBERATE PRACTICE MAKES MASTERS. IN ANY FIELD!

But hold on, if you do the math, it would take almost 14 years of practicing everyday for 2 hours a day to reach 10,000 hours!
Yes…if you want to become one of the greatest in the world.

Some people, however, have less lofty goals. The whole point of this article is to point out the importance of practicing frequently to improve your chosen skill. Practice and you will get better. If you want to dance like a latino, increase your “cultural exposure”; listen to the music every chance you get and dance to it like it’s going out of fashion. Move with the music, make it part of your life and watch how you improve.

My own personal experience with the power of constant practice came about a year after I “started” dancing salsa. As I’ve stated in an earlier post when I first started dancing salsa I had trouble getting to regular classes (due to my schedule, location and interference from other hobbies) so my initial progress was slow. So in September of 2009 after deciding I wanted a holiday and wanted to improve my salsa at the same time I booked a trip to Manila in the Philippines and Hong Kong. My logic was that I could get some private coaching there much cheaper than I could in Japan and there was a more developed salsa scene in both cities so I could dance regularly while I was there. I booked a number of private lessons with some instructors who I found by searching on the net, packed my bags and left on what is known in Japan as Shugyou (修行) (training or the pursuit of knowledge).

A birthday prank by my friends that ended up becoming the symbol for my monthly salsa parties in Miyazaki. Everyone was well aware of how big a part of my life salsa had become.

My holiday lasted about 10 days of which I had a number of hours of private salsa instruction (maybe 6) and I also went out social dancing almost every night (amounting to maybe 24 hours of practice). So when I came back to Japan 10 days later I had an extra 30 hours of practice under my belt. It showed. My salsa friends in Japan noticed straight away a huge improvement in my leading skills and general movement. I moved smoother and more easily and my lead became lighter but more definitive. In less than 2 weeks I had returned a different dancer.

I needed to increase the amount of time I spent practicing so I took matters into my own hands. I started organizing a monthly salsa class and party to get more people interested in salsa and so I could dance more. It took off and once a month my salsa friends and I would teach beginners the basic salsa steps and then dance for hours on end until our feet ached. I tried to practice with a partner on occasion too and I tried to occasionally make the 4 hour bus ride to Fukuoka to dance in the salsa parties there. I improved a huge amount because of all the new practice and because I needed to learn to adapt my style to that of all the other new dancers I was dancing with.

All of this taught me the real value of constant practice. I now know that if I want to improve in Salsa, or anything else, I just need to put in the hours. If I want to learn to dance like a latino dancer I just need to dance (a lot) with latino dancers, to watch and imitate what they do and practice it (a lot) for myself.

Since I’ve come to Colombia on my current salsa adventure I’ve noticed 2 things:
1: My LA style salsa (that is, my technical salsa) has taken a slight nosedive because I don’t have access here to partners that can dance LA (I’m currently training some in to remedy this).
2: My body movement and my ability to feel and react to music has improved significantly. I dance salsa regularly here in much closer contact than I ever have before and that has given me that opportunity to work on isolation in my shoulders and hips that I felt I was lacking in before.

With lack of practice one skill has deteriroated while with added practice a different skill has improved. It’s all about the number of hours you dedicate to a given skill. Simple as that.

So if you want to be great at something (or even just want to improve a little) there really is nothing stopping you except yourself. The only thing keeping you from being as good (or even better) a dancer as Africans or Latinos is time. Go take every salsa class you can find. Practice your basic step while you’re cooking in the kitchen. Get a good partner and practice together as often as you can. Fill your iPod with salsa music and listen to it when you drive to work. Dance socially at every, single opportunity you get. Show the world that you don’t need magical dancing genes to be a great dancer. Put in your hours and reap the benefits.

If you’re not practicing, you’re not getting better!
Use every chance you get.

How many hours have you put in this week?

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