Ugh. Level 3 of the Runtastic Six Pack App gave me my first wake up call during my pursuit of six-pack abs that started in January of this year and was slowed by a broken foot shortly after. Going from Level 2 to Level 3 on the Runtastic Six Pack App is like going from a comfortable, at-home workout to a blood-sweat-and-tears workout worthy of a Rocky montage.
I knew MyPlate’s 10-minute abs workout wasn’t cutting it, and since purchasing my Fitbit Alta, I’ve tried stacking the MyPlate workouts, doing three in one sitting, combining the MyPlate workout with Fitbit Coach workouts, and lately, I’ve strictly completed my training plan on the Runtastic Six Pack app. Upon reaching Level 3 of the Runtastic Six Pack app training plan, I can confidently say that it is the best workout regimen for those in pursuit of six-pack abs.
I must have been in pretty good shape considering how easily I completed the Runtastic Six Pack app’s workouts at Levels 1 and 2. After completing 30 days of workouts increasing in difficulty, I entered Level 3 with confidence. All that confidence was undermined by Day 1 of my Level 3 training, but only by one exercise in the workout.
I completed three sets of scissor kicks without pausing or adding 30 seconds of recovery time in between sets. Even tabletop crunches came relatively easily, although I added 30 seconds of recovery time between sets two and three. I really felt my abs burning after this exercise, and that burn intensified during scissor legs, which required me to pause about halfway through each set and add 30 seconds of recovery time between sets.
Then I was taken aback by my personal trainer demanding three sets of 26 mountain climbers, but not your typical mountain climbers. Every mountain climber I know plants their foot to climb the mountain, but the Runtastic Six Pack app calls for you to suspend your front foot in midair to increase the difficulty of the exercise by reducing your balance, working your core even harder than the typical mountain climber. By the end of the workout there wasn’t a dry section of my t-shirt left for sweat, and the workout that had taken me 25 minutes or less to complete took 37 minutes at Level 3.
By Day 5 of my Level 3 training regimen, I was back down to completing my workout in 27 minutes. I had cut out a considerable amount of recovery time between sets and was pausing my workout less and less. The harder exercises were coming more easily, and then Runtastic changed it up.
The change-up was actually easier for me than the first week of Level 3 training. Three of the four exercises were some variation of crunches, and crunches seem to be much easier for me than any plank exercises. That’s likely a result of me “cheating” myself of slow, controlled repetitions.
Plank exercises demand a controlled completion by design. The plank position is not one in which you can complete any movement very quickly. Crunches, however, can be completed quickly and form can go ignored at times, especially when you’re exhausted. Well, the pace at which I completed my crunches didn’t do me any favors when Runtastic changed up Level 3 again.
Day 11 of Level 3 training included three plank exercises and two types of crunches. This was the day I thought the app was broken or at least limited by its design. Day 11 of Level 3 training includes two sets of Thread the Needles going both to the right and left, but instead of alternating the sets and going to the right and then the left, the workout calls for two sets to the right then two more to the left. I found this to be painful for my forearms and elbows having to support my upper body weight in consecutive sets and felt I'd be better served alternating between right and left. I never did alternate the sets as to complete the training as indicated, but I asked Runtastic blog writer Hana Medvesek if this was a limitation of the app or included by design to work the same muscle groups consecutively, pain be damned. A reply was not provided as of this writing.
Breaking up the right and left exercises would require the app to play different videos between sets, requiring a more complex design. But while alternating thread the needle exercises might be more comfortable for elbows and forearms, it might not have the same effect as working the same muscle groups consecutively. My suggestion would be to put some sort of padding under your forearm to ease the pain if you don’t have spongy carpet or a yoga mat.
The 30-second recovery time between sets is cut in half on Day 16 of Level 3 training in the Runtastic Six Pack app, and the exercises are harder, too. As I was approaching the end of the Runtastic Six Pack app’s training regimen, I must admit I dreaded doing my workout. What was once a 25-minute workout had ballooned to a 47-minute workout that actually resulted in blood and sweat but no tears – just moans and groans from intense pain. The plank knee-to-elbow crunch exercises resulted in rug burns that made it difficult to complete workouts in consecutive days.
I actually took two days between workouts come Day 16 of Level 3 training because I was sore from my knees to my chest for two days. Obviously, cheating myself of slow, controlled completion of exercises had taken its toll. I was pausing regularly during sets and adding 30 seconds of recovery time between sets, especially for the plank knee-to-elbow crunch exercises.
By the third day of completing these exercises, though, I was down to adding the 30 seconds of recovery time solely after the second set of each exercise and between each set of the plank knee-to-elbow crunches. I had shortened my completion time from 47 minutes to 40 minutes, and was really starting to notice results.
Upon completion of workouts in the second half of Level 3, I could actually feel the definition of my six-pack abs with my hands when massaging my abs. I couldn’t see much more than a two-pack, but I could tell my goal of six-pack abs only required a bit more cardiovascular work to be realized.
According to the Runtastic Six Pack app’s body fat visualization, my 10-percent body fat should be low enough for my six-pack abs to be visible, and I’m confident they will be upon completion of Level 3 training on the Runtastic Six Pack app, and I’ll continue completing Level 3 workouts to make sure my six-pack abs remain defined and visible.
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On the surface, it may seem that macOS Mojave is an extremely minor update. Other than Dark Mode and the reliance on Metal graphics, it doesn’t seem a whole lot different when you look it over, as I did starting last month. But the mere fact of choosing Metal means that Macs without support for that graphics technology have been made obsolete.
Before Mojave was announced, I had planned (hoped) to test the betas on my 2010 17-inch MacBook Pro. Obviously that’s not possible, despite the fact that it has an SSD formatted with the APFS file system. That’s because its graphics hardware, state of the art eight years ago, preceded the arrival of Metal.
A 2012 MacBook Pro, where a Retina display debuted on Macs, works just fine. So do older Mac Pros with graphics cards that support Metal. So, my only option was the iMac. With a Fusion drive, it lost out on the APFS conversion last year, because Apple couldn’t make it compatible. It appeared on the early betas of High Sierra, but was soon pulled.
There was a certain promise from Apple software chief Craig Federighi that APFS support would return in a “future update.” Nothing more was said on the subject until May, weeks ahead of the WWDC and the launch of High Sierra’s successor, Mojave. I wouldn’t assume Federighi expected it wouldn’t arrive till then, but if he knew it would take the full year all along, he wouldn’t admit it.
This time it was clear APFS was expected to work. So, with multiple backups, I was willing to take the chance. If something went wrong, I could just restore the computer.
My only concern at the time was the report from Rogue Amoeba, publisher of Audio Hijack, which we use to capture audio for the radio show, that it wasn’t compatible with Mojave. Apparently the ACE component, used for instant capture, doesn’t work as of this writing. So far, the publisher hasn’t even hinted at when that update will arrive, though it is expected to appear when Mojave is released. I asked their support people if I might make it work without ACE, and the answer wasn’t definite.
Based on experience with previous versions of macOS, where this component had to be updated, I suspect that the main issue would be that I couldn’t capture audio with an app running. Audio Hijack would have to launch it first. If the app is running, it’ll put up a prompt that you click to quit and relaunch the app. Yes, an assumption, but I decided to go for it.
So on a Friday night, I backed up all my content via Carbon Copy Cloner to a second drive. I was ready.
I didn’t monitor the entire installation, except for an occasional glance. When I woke up the next morning, my iMac was running Mojave, and for the most part it didn’t look terribly different. Well, until I launched Disk Utility, and discovered that the drive was indeed using APFS. There was no warning and no option to block it. There it was, and it seemed OK.
I assume Apple has tested Fusion drives to know that it would be successful, and so far Mojave is mostly behaving. I do see slightly speedier performance, and I like the idea of being able to duplicate files to another portion of the drive almost instantaneously.
But what about Audio Hijack?
I launched it, selected my workflow and started a recording. As I suspected, Skype launched and everything went normally. If, however, I started a recording while Skype was running, Audio Hijack would put up a prompt to quit and relaunch. That’s no different from the way it worked before the ACE or instant capture component was developed.
I’m still waiting for an update from Rogue Amoeba — they aren’t sure when it’ll be ready — but I’m happy to accept this very minor inconvenience to produce my radio shows. Now maybe some other features, such as scheduling, are also affected, but I don’t use them.
As for Mojave, it does seem a tad snappier, but I’ll await official benchmarks with the release version. The iMac’s startup takes nearly twice as long, though. It stops a little more than halfway through, and resumes a short time later. I assume that glitch will also disappear from the release version, though I grant that Apple has allowed OS bugs to persist through a beta process in the past.
This week, Apple released developer beta six, which is the fifth beta made available to public beta testers. Within the next four to six weeks, a Golden Master candidate ought to be out, which means that the rest of the development process will mostly involve fine tuning. Once it’s released, Apple will go full steam into the first update, 10.14.1.
In the meantime, I’ve looked over Mojave’s Dark Mode and turned it off. Maybe I’m too set in my ways. Unfortunately, the latest beta has essentially made my Brother printer useless. Whenever I attempt to print a document, any document, the printer driver app displays an error, “Unable to startup session, error =-10.”
I went through the usual troubleshooting routines, including restarting. resetting the iMac’s printing system, resetting the printer, and reinstalling the latest drivers from Brother. They are rated for High Sierra. So this is clearly a problem that Apple or Brother — or both — must fix.
For now, I can’t print, since my other printer, an Epson All-in-One, is at a storage facility along with most of my stuff.
So I’m bummed out a little, though it is time I cure the printing habit, so maybe it’s all good.
As to Mojave, I don’t regret installing the betas. At this late stage, it’s probably in decent shape — well except for that printer glitch. But if you’ve waited this long without fretting over it, you might as well wait for the final release that’ll probably arrive at the end of September or early in October.