I am still doing a circuit style routine including both upper and lower body workouts. Today, I added two new routines in the circuit which included some new triceps sets and a reverse-hand bar curls set. For my other, “normal” sets, on some I added 50% more reps into the sets to create fatigue during my routine. Now (late afternoon as I type this) I can feel the burn still from the mid-day work-out.
I don’t have bathroom scales anymore (on my “to get” list) but I feel I’m still in the 220 - 225 weight range. I’m eating a lot more trying to get back up to my goal of 235 - 240 range.
For those just joining, I’ve lost 60 pounds over the past year (I lost 20 pounds in the first three weeks from just changing my eating habits and starting a “three times a week” walking routine). But that is 10 pounds more than I wanted to drop. Once I started, I couldn’t control the descent.
After today’s workout, I followed up with my afternoon round of vitamins and a 32 oz glass of Whey Protein chocolate milk. Then, a nice swim to cool down.
Wednesday I’ll continue with my routine with a very early AM cardio workout (push-ups, crunches, fast-paced walk, etc.). Same for Friday.
How many calories do you eat everyday if you know? :)
That’s a good question, but I don’t know the answer. I always eat a bowl of cereal in the mornings. I eat (typically) a Peanut butter sandwich at lunch with a glass of water and a piece of fruit. I ‘graze” throughout the rest of the day on healthy stuff and I eat a sensible, filling, but not to much, meal for supper. I try to eat a cup of yogurt as a late night snack and a glass of milk before bed. I’m trying to get down to around 235 - 238 weight range.
I need to start tracking this so thanks for helping remind me.
Thursday another afternoon of lifting but with a new “same age” friend who heard about me starting all this and wanted to join in. We got in a really good routine and I added a couple of new exercises (shrugs, leg curls) to my sets. I’m sure my friend is super sore now.
Today, I have abs/cardio planned for this afternoon.
The cool thing about this article was that it’s not about which exercises to do to get your abs glowing…it’s about life-style changes that help along with exercises to accomplish this.
The one part that really stuck out for me was the part about waking up to water each day. Here is the brief message:
Wake Up to Water
Imagine not drinking all day at work—no coffee, no water, no diet soda. At the end of an 8-hour shift, you’d be pretty parched. Which is precisely why you should start rehydrating immediately after a full night’s slumber. From now on, drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.
I had been waking up and drinking water each morning to take my ‘start of the day’ vitamins with…but was only taking in 11oz of water first thing.
But now I’m following the rule of 24 oz of water first thing in the morning and then desperately trying to get in a full gallon of liquids through-out the remainder of the day.
The weight room I “normally” attend has been shut down for several months now due to reconstruction. The alternative facility I moved to has not proven to be as readily available for me as I thought it was going to be. With that, I’ve missed a great deal of lifting/exercise over the past couple of months.
I’ve overcome that by creating my own “weightless routine”, but I know I’m not getting the muscle growth gains that I had been achieving.
I also know that when I do get back to a normal lifting routine, that it’s going to be almost like starting from scratch again. So when I found a new routine to apply, I got excited.
Yesterday, I ran across this site providing a 12 week program for beginners to use. Though I’m not sure I’ll follow the program completely, I do want to use the Phase One program to get back into the mind-set, muscle memory and re-growth started. For those of you out there that might not have started a program yet, you may want to use this as your starting guide as well.
Men’s Health magazine has put out the “Top 20 Training Guides”. What they’re calling the 20 top exercises/routines to add to your workouts to get the most out of your body. Very interesting information.
When I first started all of this, my BMI indicated that I was OBESE (BMI of 30.2). My current BMI states I’m OVER WEIGHT with a BMI of 26.2. To be in what ‘they’ consider NORMAL BMI range, I need to lose an additional 11 pounds of weight.
I’m not sure I’m buying into that though.
If I get smaller, I’m going to re-gain my high school look (i.e., TOOTHPICK) which I fought for years to get away from.
Men’s Health magazine has several articles I’ve consulted concerning BMI:
I won’t go in to all the details from the articles, but even I am smart enough to know that the BMI doesn’t know the difference in someone who is really fit and/or “big” because of muscle mass v. someone who is really overweight/unhealthly.
Also, I’ve learned that muscle is heavier than fat…so if my total body fat count is low but I’m growing muscles/mass, then my BMI isn’t going to provide me accurate information.
Now, I’m not saying that I’m not watching my BMI, I just have to put it in proper perspective as I go forward (and do additional research).
As I begin this “blog”, I want to provide some extra notes at this point:
My weight at my starting point of this was 275 pounds. My cholesterol levels were VERY bad.
My first routine was starting to walk. I take three days per week (typically Monday’s, Wednesday’s and Friday’s) and walk 2.25+ miles down/up a steep hill. This walk includes dirt road with heavy gravel/rocks for part of the journey and paved road for the other half. (You can view a brief video of the walk here.)
After I began the walking, within two weeks I had dropped 10 pounds. I was excited.
The next thing I’ve started working was my eating habits. I have stopped most (but not all) of my eating of fried foods. I’ve added a healthy portion of fruit to my diet (including a lot of new stuff I had not eaten before, such as cantaloupe). I’ve also stopped eating such a huge portion at my evening dinner. I’m trying to “healthy graze” between meals as well…this has really helped me.
By changing my eating habits, I was able to drop an additional 15 pounds over the following 2.5 - 3 weeks.
I’ve also started taking many vitamins. A short list includes 3-Omega Fish Oil (for my cholesterol problems), Lutein (for my “over 40” eyes), Vitamin B, Vitamin C, Vitamin D, Vitamin E, MSM, Amino Acids, Anti-Oxidants, etc. Since I miss so much from eating healthy, I’m compensating with the vitamins.
I started a “at home” exercise routine (more about this later) as well as a not-so-regular scheduled weight lifting program (more on this later as well).
I’m currently down to 238 - 241 pounds (depending on weekend eating habits) in my weight and feel better than ever!
As I go forward, I’ll share photos, videos, thoughts, links to interesting articles and more with you. I hope to hear your feedback as well.
Men’s Health magazine for all the information they’ve provided me during all this. Not only the magazine that I purchase, but the web site that is always full of great information that has guided me in nutrition, exercises, and health news.