January 2013 workout playlist

Here is my current workout playlist. It is a bit of a mix of different styles, mostly hipster kind of  indie/rock and electro of various genres. It is about an hour’s worth.

Also, I finally bought an indoor rowing machine and now I am in the online rankings (currently equal 68th in weight/age group for my first 2km of the year). I am aiming to do a 6:30 2km for 2013.

Name Artist Album
Don’t Save Me Haim Don’t Save Me EP
Broken Leg Bluejuice Head Of The Hawk
End of Days Born Gold Bodysongs
Running Romeo Gypsy & The Cat Gilgamesh
Sweet N Sour MVSCLES Sweet N Sour single
The Kids Don’t Stand A Chance (Chromeo Remix) Vampire Weekend The Kids Don’t Stand A Chance
Can’t Keep Up Bluejuice Company
Material Things Jake Troth
Breakaway Gypsy & The Cat Gilgamesh
Monster Magic Man
Soul Night damian
Do You Will? Bluejuice Company
Lawn Knives Born Gold Bodysongs
Run Vampire Weekend Contra
Decimate Everything Born Gold Bodysongs
Corvette Cassette Slow Magic Triangle
All of Me Tanlines Mixed Emotions
The Mother We Share CHVRCHES The Mother We Share

Appification of Fitness and Technics of the Body

I modified my recent Code2K12 paper while at was at the conference to introduce a TEDx or ‘Virilio’ moment. By this I mean speculating on the future scenario of present tendencies. I wanted to isolate a tendency in the ways various functions of the magazine are not only repeated in different ways online now (my previous paper), but also in the ways they could be repeated in different ways through annotated or augmented reality technologies. My focus are those events of experience that I tie closely to the circulation of affects that we might call ‘enthusiasm’.

Everyday media technologies have been constitutive in the collective individuation of subjects for a long time. The ‘Kodak moment’ is a classic example of photography becoming part of the everyday experience of ‘family’ and the individuation of ‘parent’ and ‘child’. What I am specifically interested in are not only technologies of representation that insert relations of representational valorisation into social relations but specifically vernacular or affective epistemologies. Taking a photo of a child’s birthday party may involve the modification of setting and composition to capture the ‘perfect moment’, but this does not necessarily generate or develop new ways of knowing either explicitly or tacitly any aspect of the event captured and modulated through technologies of representation.

One of the functions of specialist magazines has been to circulate ‘know how’. ‘Know how’ is an experience-based practical knowledge. Magazines represent the conditions of experience through which (tacit, embodied) knowledge is developed rather than the (explicit) knowledge itself. There is a continuum between tacit and explicit forms of knowledge, including ‘rules of thumb’ that combine both. I’ve developed an account of the ‘How to’ article that follows this line of thinking, which should be published early next year. To help think through this relation between media representations and experience in the development of vernacular epistemologies I have called the events of experience that mobilise enthusiast bodies ‘challenges’. A ‘challenge’ isn’t something that makes enthusiasts all excited in the stereotypical delirium of the enthusiast; often they are rather daunting and can often end in utter failure. The key element of a ‘challenge’ is that like a problem they beg some kind of resolution to a contingent element or state of affairs (‘meet the challenge’), while at the same time they encourage an engagement of affirmation through which one’s capacity to act is increased through positive affects (‘rise to the challenge’). (I also delve into the virtual architecture of challenges, drawing on Deleuze’s philosophy of ‘problems’ and a Deleuzian reading of Kant’s ‘enthusiasm’.)

There has been a tendential shift from enthusiast discourse operating to shape bodies into enthusiasts suitable for a given market of certain challenges in the print era, to enthusiast discourse organised around enthusiast-produced accounts of their own challenges, to what I suggest is currently unfolding which is enthusiast discourse directly intervening into the challenge itself through the specific affordances of AR technologies. The future-oriented historical process I described in my conference presentation involved the suggestion that AR technologies will directly intervene in specific events of experience. In this situation the locus around which the subject, the technology and the media content is organised is ‘this’ singular event of experience through which ‘this’ subject is individuated. All of these involve modulations of challenges, but there is an accelerated relation of temporality now and a more granular relation between the specific conditions of experience through which vernacular knowledges are developed and the ‘How to’ steps that must be followed.

To a certain extent this is playing out already in the world of consumer-level health and fitness enthusiasms. I just spent a stupid amount of money on a set of Withings weighing scales that are equipped with a wireless internet connection so it can sync up with various ‘fitness’ applications on my iPhone. It is a good example of the next iteration of machinic metrology that combines technologies of measurement with algorithm-based modelling of my personal fitness project. The knowledge produced here is of my performance for the day or week. Have I been working hard enough? Have I been disciplined enough? My physical activity still requires me to manually input data (type, time, work, etc.) because I only use gym equipment. If I was running or cycling then one of my apps (Runkeeper) would automatically calculate how much ‘work’ (energy/time) I had performed.

Such knowledges have circulated within specialist media for a long time. I used to subscribe to Men’s Health magazine (or I had a free subscription because of one of my utility providers), and I sometimes still buy it. The relations of valorisation that drive the algorithms of my iPhone apps are discursively embodied in photographic and text-based form in Men’s Health. It was very useful for gaining an appreciation of different modes and levels of mobilisation in terms of the levels of work required for different kinds of challenges. Now my apps have the capacity to modulate the events through which I mobilise as I am mobilising based on my singular conditions of mobilisation (my specific weight, age and type of activity).

These algorithmic technics of coaching embodied in such fitness apps are only a very simple example. I imagine scenarios where knowledges that circulate are far more complex and closer to the mechanical, scientific and design knowledges of different kinds of enthusiasms (modified-car enthusiasts, fishing or gardening enthusiasts, and so on). The ‘googlefication’ of knowledge so it can be parsed and indexed for the purposes of ease of machine-assisted searching renders knowledge incredibly granular, as many people have noted. Some critics have lamented this as a dire turn of events for the state of knowledge. The granulated forms of knowledge will now be able to be delivered to specific subjects through emerging AR technologies within specific events of experience as the event is unfolding at the rate and level of expertise suitable for the subject.

The event of experience is still pre-personal and able to be co-individuated and transduced into other contexts, but the relation between media representations and experience will be far more complicated in the specific sense complicating something involving many more folds (‘pli’) in the relation. I am describing how media content will be delivered tailored on ‘this’ experience (fitness project) for ‘this’ subject (Glen) rather than working to produce enthusiast cohorts for the purposes of individuating markets (print-era model of specialist media). My technology consumption is infrastructural of a given lifestyle, it enables me to act or perform in certain ways, but these are different to the identity-building ways we used to speak about media and consumer technologies.

In sickness and in health

I’ve stopped smoking and my body is in revolt. I googled “can i do exercise when I have the flu” this morning. Because it is my lungs, apparently I am not meant to exercise. I still did 20 minutes on the bike, however. I’ll probably go for a walk later.

Instead, I’ve been looking for new gym music. I really like having a certain kind of music as a soundtrack when at the gym, mostly it involves positive affects.

Here is my current gym playlist. The song titles all link to youtube clips, except for the Peaches remix at the end, which links to soundcloud:

Name

Artist Album
Say Nothing (Radio Edit) Example Say Nothing – Single
Down With the Trumpets Rizzle Kicks Stereo Typical
Promises The Presets Pacifica
Photofinnish 3OH!3 Want
Doomsday Nero Welcome Reality
Into the Galaxy Midnight Juggernauts Dystopia
When I Was a Youngster Rizzle Kicks Stereo Typical
212 (feat. Lazy Jay) Azealia Banks 212 (feat. Lazy Jay)
One Day LMFAO Sorry for Party Rocking
Tell ‘Em Sleigh Bells Treats
Emerge Fischerspooner #1
Burst! (Child in Disguise Remix) Peaches Burst! (Remixes)

How to lose 50 pounds in 3 months

It is the 19th of January and I have now lost just over 20kgs or just under 50 pounds since the 24th of October. I weighed over 124kg and now I weigh 103. That is two months and 26 days, or 87 days in total. 240g (1/2 lb) per day.

Over this period I went home for the Christmas and New Year’s break. It meant I had to contend with my mother’s enthusiasm for feeding me good food. I went to a wedding and many other lovely events that had nice, rich food.

So, how did I do it?

I dieted. With a bit of research I figured out it was easier to remove all fat and sugar from my diet than it was to do enough exercise to eat what I liked. Not that I ate too badly to begin with, but I did enjoy the odd pizza or burger binge.

Then I exercised. I started walking, now I am riding.

THE MATHS

The basic maths are something like this:

1. The basic daily metabolism or Basal Metabolism Rate (BMR) for an adult is about 2000Cal (8368kj). If you go to this nifty site at the University of Sydney it is a basic daily metabolism energy requirement calculator determined by sex, age, weight and height. When I started out at 124kg I had an energy requirement of 2516 Cal (10527 kJ) and now it is 2228 Cal (9322 kJ).

2. For each kilo of fat is around 39000kj. You also lose some lean muscle mass depending on what sort of exercise you do so it is slightly less than this. I use 8000Cal to make the maths easier.

3. The first couple of weeks of dieting I experimented with different meals. I don’t need huge variation. Mostly tuna and rocket/baby spinach wraps, then it became celery and tuna. Snacks were apples and then apples and raw sweet corn cob. The point is that I reduced my caloric intake to below 1000Cal per day. On a perfect diet day it was below 900Cal.

4. I would try to do at least 200-300Cal worth of exercise per day. This is the equivalent of an hour’s walk or 20 minutes on my stationary bike.

The maths basically work out. Needed 2500Cal for basic metabolism had a deficit of 1600Cal and would do 300Cal of exercise, so 1900Cal burned per day or a kilo of fat roughly every 4 days.

To help me figure all this out I have an application on my iPhone called iKeepFit.

THE DIET

The diet for me was an experiment in discipline and patience. I knew dieting all the time would be a total fail so I gave myself two meals off per week to be social. I started off eating what was obviously healthy food, and then began cutting elements out. The below are perfect diet days. I would’ve had about a dozen of these over the 87 days. Most other days were variations of the below. Some days (like Christmas Day!) were AWOL. Plus I had two meals off per week when I was normally eating out. I would often choose the fish option off the menu. A whole pan fired Barra is absolutely delicious!

1. First version.
In the context of an actual day of my early dieting, my diet to begin with was thus:
8x cups of black coffee 8kcals
mother energy drink 208kcals
Celery 6x stalks 62cals
Apples large raw 116cals
tuna in lite oil x2 466kcals
corn, raw, small 62kcals
spinach raw 2x cups 14kcals
corn wraps x6 389kcals
Total consumption 1325kcals

Base metabolic rate -2521kcals
Activity level desk job -504kcals
Exercise -429kcals

Net kilocalories -2129kcals
Weight/gained lost -304g

2. Second version.
I then started to refine the diet. A problem I had is that my digestive system was not agreeing with so much celery, so I introduced the yogurt for breakfast.
8x cups of black coffee 8kcals
Celery 12x stalks 124cals
Apples large raw 116cals
2x tuna in lite oil 466kcals
corn, raw, small 62kcals
Jalna Fat Free Berry yogurt 200g 156kcal
Total consumption 866kcal

Base metabolic rate -2269kcals
Activity level desk job -454kcals
Exercise -280kcals

Net kilocalories -2137kcals
Weight/gained lost -305g

3. Third version.
The third version is basically the same as above except I now add muesli to the yogurt and have kangaroo and spinach salads in the evening. The third version was required because I started to commute to work by bicycle three days a week, plus walking in the evenings and riding on the weekends, and was feeling a bit light-headed.
Spinach raw 120g 28kcals
kangaroo 250-500g 278-556kcals
Free & Fruity Monster Muesli roughly a cup, 100kcals

EXERCISE

I used to be super fit, about 2.5 years ago. I was going to the gym for two hours per day doing an hour of cardio and an hour of weights. It is all documented on my blog. I got my 2km ergo times down to the low 6:20’s, which should give you an idea of how fit I was. A buggered knee from my rugby days, now a buggered left shoulder from an incline bench press gone awry and crotchety ankles and joints from a decade and a half of heaps of junior sport means I need to do low impact exercise.

I realised that my previous extremely fit persona has helped me cope with doing exercise this time around. When you are super fit you rarely work at 100% intensity of your capacity (except for an ergo or something). Now I am about 80% capacity of fitness compared to then. So me working at 90% when riding for example is just over working at 70% of my previous level of fitness. The capacity for the work intensity may not be there but all the necessary techniques for working that hard still are. Here I mean things like controlling my breathing, doing stretches/prep, being comfortable with feeling the ‘burn’ in my lungs and legs, etc. A big part of this is the mental toughness not to have a breather or stop but to keep going. Already knowing that the level of exercise I am doing is 100% achievable makes it easy.

1. Walking.
I walk up to the local shops to purchase the evening meal and food for the next day. This would take an hour. Over Christmas and NYE period with plenty of time to kill I was doing a minimum of 2 hours walking per day, sometimes up to 3.5-4 hours. 220-800kcals.

2. Stationary bike riding.
I have a pretty good Life Fitness bike my brother bought off eBay for me for my birthday last year. I was doing anywhere between 20-40 minutes 2 out of 3 days. 220-500kcals.

3. Cycling.
I now have a pretty good mountain bike that my lady friend bought for me for Christmas. I have attacked riding with gusto. The previous few months of daily activity, especially the long walks over the holiday period prepared me for eventually commuting to work on my bike. My commute is 17.6km, so 35.2km per day, which is roughly 1200kcals each day. I also ride on the weekends for at least an hour or two. I am currently only riding to work for 3 days as I often need my car for work related meetings.

MENTAL
I am pretty hardcore when I do things. I put on weight when I am depressed, content to watch TV and play video games and basically don’t give a fuck what happens. Here are some things I have figured out:

1. Discipline.
As well as an experiment in weight loss, this has been an experiment in discipline. How much control do I have over my body? Over my desires? Over compulsions just to eat that biscuit? I can afford to be less disciplined now because of my bike riding regime, but in the beginning I would not vary from my diet. There was a strange satisfaction when every Friday my co-workers and I would go down to the local burger joint for Friday burgers. I would take my can of tuna and celery sticks. However, i would also have two meals off per week, plus I would often have some sort of variation to the diets. For example, I went through a week of trying protein bars as a supplement to my diet for my riding. They were too expensive however to eat all the time.

2. Enthusiasm.
I treated this process as a challenge and an experiment. I didn’t know what would happen. The basic maths seemed sound and I have been active enough in the past to already have a sense of how my body would react. I enjoy stepping onto the scales everyday and seeing my progress. The sense of satisfaction I feel because I have been disciplined enough to rise to the challenge makes me feel good and makes me feel like further weight loss and the required discipline is not only possible but achievable.

3. Mood.
I treat food as a drug and as a nutritional source. Sugar, caffiene and nicotine are mood enhancers for me. Plus I did not curb my alcohol intake at all, I often have a few very small glasses of red or a beer or two every few days. I will probably stop smoking shortly. I probably won’t give up coffee. Sugar was easy to cut out. The apple and corn cob contain enough natural sugar to enhance my mood during the work day. There is no point getting all cranky at work because you are starving yourself. Eat an apple or some other piece of fruit. The timing of my meals are designed to maximise and affirm my positive mood.
6:20am Yogurt and Muesli, Coffee
8:30am Coffee
9:30am Coffee
10:30am Apple, Coffee
12:00midday Celery and Tuna
1:00pm Coffee
3:30pm Corn Cob, Coffee
4:30pm Coffee
7:30-8:00pm Kangaroo and Spinach

4. Goals.
My first goal was 115kg. Then 110kgs for Christmas. Then 105kgs for my return to work after the Christmas break. Now it is to get down into double digits for my birthday coming up early February. Goals are important, but make them realistic. Again because of my previous experience I was confident in setting some pretty tough weight loss goals.

WHAT IS NEXT?
Next I am going to use my discipline developed as part of my weight loss regime to tackle my finances. I want to pay off my debts and save money to be able to buy a flat. It is going to require some different strategies. I am off to a good start because dieting and riding to work are already good steps for saving money!

When you hit your late twenties or early thirties it is time to take stock of your life and make changes, this is part of that process. You can make changes if you want to. So if you want to, make them.