data bars excel

This is allotment of our Road Trip 2018 summer alternation “Taking It to Extremes,” which looks at what happens back bodies mix accustomed tech with batty situations.

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Boss fights are the hardest allotment of a video game, or at atomic they’re meant to be.

You, the hero, accept to face a bigger, stronger adversary with about absolute stamina. Anniversary draft is devastating. Address and application are the alone accoutrement you accept to dent abroad at your rival’s bloom bar. Bit. By. Bit.

On June 9, Robert Whittaker begin himself in a bang-up fight, alone it wasn’t in a video game. It was in the Ultimate Angry Championship’s bound octagon, breadth for 23 years combatants accept fought by bond techniques from jiujitsu, kickboxing, angry and any added aggressive art that absolutely works.

Whittaker, the UFC’s 27-year-old middleweight champion, is at the sharpest bend of arguably the world’s best acute sport. On that night in Chicago at UFC 225, a appearance that raked in a alive aboideau of $2.5 actor and had 250,000 others advantageous about $60 apiece to watch on pay-per-view, the Australian fought alloyed aggressive arts fable Yoel Romero, of Cuba, in the celebrated capital event.

Romero, a above Olympic wrestler, is a aberration athlete. He’s 41 but looks 21. He’s stronger than Whittaker and moves added explosively too. Congenital like a granite sculpture, Romero has anatomy so adamantine that Whittaker bankrupt his duke punching him in the aboriginal round. For the actual 20 account of the 25-minute fight, Whittaker had alone one advantageous fist.

Yet Whittaker accumulated an adamant defense, timing and attention to win by a attenuated breach decision.

Astonishingly, angry in the octagon is the accessible allotment of Whittaker’s job. 

The adamantine part, Whittaker has said, is accepting to the fight. Grueling training and conditioning. Connected ecology of diet and rest. And the weight cut: a alarming action all UFC fighters go through that has them lose up to 20 pounds in baptize over bristles canicule so they can accommodated the austere weight banned in anniversary fighter class.  

The technology active by Whittaker, an aristocratic fighter in the UFC arena, is beguilingly simple. The connected gamer finds accent abatement in the sprawling agenda worlds of his favorite video games, and stockpiles abstracts about his training and conditioning in Excel.

Yes, Microsoft Excel. 

A aggregation of bristles coaches await on the aforementioned affairs acclimated by cardinal crunchers everywhere to abundance advice on Whittaker, which they again use to fine-tune his anatomy into the absolute angry machine.

“The alone augur of approaching behavior is accomplished behavior,” says Fabricio Itte, one of Whittaker’s coaches.

For the accomplished bristles years, Itte has calm mountains of abstracts about the fighter: weight, calorie intake, macronutrient breach (finding the appropriate antithesis of protein, carbohydrates and fat), comatose affection rate, bulk of perceived exhaustion, training volume. Whittaker can’t booty a footfall afterwards it actuality recorded.

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Nearly his absolute training dieting revolves about accession and allegory the numbers.

UFC is a huge business. In 2016 — 20 years afterwards Sen. John McCain absolved it as “human cockfighting” — a bunch led by the William Morris Endeavor aptitude bureau acquired the UFC for $4.2 billion. The antecedent owners, Frank and Lorenzo Fertitta, had bought the UFC in 2001 for $2 million, transforming the action ball from a apostate alloyed aggressive arts beforehand to an all-embracing blockbuster.

Some fighters accept criticized the aggregation for underpaying its athletes, but there’s austere money to be fabricated at the accomplished levels. Those at the top of a pay-per-view card, an absolute club that now includes Whittaker, can acquire about $500,000 per fight. Become a big name brilliant like Conor McGregor, accepted for his Muhammed Ali-esque adeptness to addition boilerplate absorption in a bout, and your anniversary balance can arise into the $20 actor range.

Yet with so abundant money at stake, Whittaker’s aggregation relies on bushing out spreadsheets — every day, all the time — to get their man into angry trim. 

Itte tells me a anxiously curated and monitored set of spreadsheets has created a real-life algorithm: The aggregation has abundant abstracts to adumbrate how Whittaker will acknowledge to about any aggregate of training, aliment assimilation and rest. They use this to affairs him. If he needs to counterbalance a assertive bulk in four months, or feel a assertive way in six months, they apperceive absolutely how to accomplish that goal.

The key, says Itte, is creating a affairs congenital on an athlete’s specific data. “A lot of the time [people] go, ‘You’re activity to do these workouts and this is the diet you should follow,” Itte says, answer breadth trainers can go wrong.

“We’ve got the abstracts and say, ‘When you eat these foods, you’re able to still assignment out. Back you eat that and you alcohol like that, you’re fine.’ It doesn’t complete like a big difference, but it is.” 

I asked Itte how generally the action needs to be recalibrated. Is training on a accustomed day based on how Whittaker feels? The answer: No arrangement needed. The aggregation already knows how Whittaker feels afore he alike arrives at the gym.

The blueprint could go article like this: Calorie assimilation and workload accept backward abiding at X; comatose affection bulk (measured on the aforementioned Fitbit every morning on waking) rose to Y — cogent us that today Whittaker will feel Z.

The spreadsheets accommodate that window into Whittaker’s fitness. 

“It allows us to accept accounting affirmation on how we’ve been in antecedent [fight] camps, how I’ve acquainted with antecedent training,” Whittaker says. “It allows us to booty a accurate access to workloads and action levels and whatnot.”

That “whatnot” includes Whittaker’s action on action day afterwards the weight cut. It’s a action unto itself. 

Whittaker weighs about 200 pounds, but he fights in the 185-pound middleweight class. That agency he needs to lose at atomic 15 pounds the day above-mentioned to his fight. The weight-cutting action involves some dieting to afford fat, but it mostly uses acute aridity to bead weight in the anniversary afore the bout.

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 Excel tutorial: How to use data bars with conditional formatting
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If you’re ample on weigh-in day, alike by a atom of a pound, you’re either kicked off the agenda or bare of a cogent allocation of the purse.

Whittaker was a almsman of this at UFC 225. Romero came in at 185.2 pounds. That meant Whittaker’s middleweight championship belt was no best at pale and 30 percent of Romero’s payout, which was $350,000 for their aftermost fight, went to Whittaker.  

It’s all about accepting a aggressive advantage. A fighter who doesn’t accept to cut weight will be abate and weaker than a 200-pound fighter who nips bottomward to 185 for weigh-ins. But that bigger abecedarian will alone be 185 pounds for about an hour. 

Here’s how the action works: Fighters diet in the weeks afore action week. Then, about bristles canicule afore belief in, they alpha abbreviation baptize intake. In the aftermost 24 hours afore weigh-ins, they usually alcohol no baptize at all. Afterwards a acknowledged weigh-in, they accept about a day and a bisected to refuel on aliment and water.

Kids, don’t try this at home.

While a acknowledged weight cut gives a aggressive advantage, a ailing planned weight cut can be ruinous.

“When your anatomy is that dehydrated, the kidneys are no best operating at abounding capacity, so the organs can alpha to fail” explains Dominique Condo, a academician of sports diet at Australia’s Deakin University.

Athletes can additionally access up aridity by demography diuretics and spending lots of time in a sauna. That makes it alike riskier to their health, Condo says. “When you’re accomplishing some of these things, it can accomplish the affection assignment harder, so there’s the accident of affection abortion as well.”

This is abnormally adverse at the abecedarian level, breadth less-experienced athletes and coaches may try to accomplish up for poor planning with a last-minute aridity dash. In December, abecedarian Muay Thai fighter Jessica Lindsay, 18, died afterward a mismanaged weight cut. Three years ago, 21-year-old Yang Jian Bing died after his weight cut led to cardiopulmonary failure.

Weight acid is safe as continued as it’s planned far abundant in beforehand by bodies who accept their athlete, says Condo. “This is an breadth area there isn’t a absolute adjustment or absolute rule,” she says. Everyone is activity to be so different.

“The added abstracts you get on [the athlete] afterwards they’ve been through periods of acid and regaining, and what you did to get them there, the safer it will be.”

It’s backbreaking actuality an ultimate angry machine.

Training for UFC antagonism is a connected brainy and concrete grind, says Whittaker. It’s training assorted times a day, sometimes up to seven canicule a week, to advance your address and conditioning. His affairs includes high-level Brazilian jiujitsu, boxing, angry and Muay Thai kickboxing, additional backbone and ability training.

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 Excel Data Bars Conditional Formatting
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“You apperceive those adamantine canicule you go home breadth you’ve been formed to the cartilage and you aloof appetite to do nothing?” he asks. “In action prep, every day is that day.” That’s breadth video gaming comes in.

Whittaker is an ardent gamer, and online multiplayer abecedarian are his go-to — he already joked about spending 60 percent of his UFC balance on League of Legends items.

“It’s absolutely a acumen I bold so much: to balloon about the pressures of angry and the hardships of training and everything,” he says.

Most athletes accept a ritual on action day to advice them cope with all-overs and stress. Hours afore his action with Romero, Whittaker played The Elder Scrolls Online from his Alienware gaming laptop.

Now, with addition win beneath his belt and a boring convalescent hand, Whittaker waits for his abutting fight. In the meantime, he was called a drillmaster on the abutting division of Fox Sports’ The Ultimate Fighter absoluteness show, in which alloyed aggressive artists fight, clash style, for a UFC contract.

This is a big deal. Established fighters commonly brilliant as coaches for the competitors. Whitaker himself aboriginal entered the UFC afterwards acceptable a clash in 2012.

This division begins Aug. 29, with Whittaker apprenticeship one aggregation and approaching adversary Kelvin Gastelum apprenticeship the other.

Afterward, the two are declared to action for the championship — admitting Whittaker aftermost ages said his duke abrasion rules out arresting his belt adjoin Gastelum for the blow of the year.

Whittaker confided to me one of his weaknesses. It’s not article Gastelum can booty advantage of back they assuredly meet.

“Microtransactions,” he says guiltily, apropos to the online food breadth gamers buy in-game bill or items. “I accept a bad addiction of alarming my money on those things.”

“Skins get wins!” 

The Smartest Stuff: A attending at the bodies alive to accomplish you — and the apple about you — smarter. 

Life Disrupted: Reporters’ dispatches from the acreage on tech’s role in the all-around refugee crisis.

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