It's the last day of 2010. How did we do this year?
As I look over my spreadsheet that records my exercises for the year, I must say I did pretty good. Despite starting the year with surgery on my head for skin cancer, I lifted weights for 86 days of the year and worked out my cardio system for 148 days of the year with a total of 338.4 miles.
When considering the year in review, I endured a few injuries with my shoulder fracture being the worst and my ankle & knee sprains being the least disturbances. There were lots of days for vacation and rest, yet overall I am very pleased with my progress. I feel stronger and healthier today than I have in many years.
The main items for this year are the faithfulness of my God, commitment to my goals, and working around or adjusting my exercise to disruptions. When I work out, I spend time listening to Bible studies which builds my spirit as I'm working on my body. My spirit will live forever, my body maybe another 40 years (if I live as long as my Dad did). While I'm extending my physical life, I must not neglect my spiritual life.
Likewise, my goals for exercise must be more than just looking good or being healthy; they have to be more than personal. My goal is to be here on earth for my wife and kids, to love them as God requires me to do. When it's raining or freezing cold outside, this goal gets me off the couch and out there.
Lastly, blessed are the flexible, for they will not be broken when they are bent. The year has had it's challenges with physical injury, travel, and other disruptions. I have had to modify and adapt my workout to fit the changing climate of my life. All working to complete my goals.
How did you do this year? What are you planning for 2011? I'm still focused upon my goals; weight is not one of them. I tell you why next time.
Friday, December 31, 2010
Friday, December 24, 2010
Illness and Exercise
I have just recovered from a week of illness. Maybe being older has given me wisdom, but I have learned that when illness comes, rest is needed. There is no need to exercise when it may prolong an illness and rest is always good.
The bummer part is that I supposedly started my vacation last Friday. However, due to commitments to other peers, I worked the weekend and a few days this week. Thank God that my boss was kind enough to convert some of the vacation days to sick time to compensate so I could have the PTO next year. Needless to say, the work was completed, my illness has subsided, and I'm ready to get back into my exercise routine.
I know this sounds like a silly concept, but many I know continue their exercise routine right though an illness. This can be done for the younger crowd (30 something and younger), but for those of us who are older, we have to have a longer view in mind. We need to let the illness take its course and allow our bodies to build up the immunities needed to fight the illness; that takes rest.
When I say Rest, I don't mean going to the golf course or playing ball with your kids. Rest is sitting around and doing nothing; sleeping as much as possible. Personally, I find it difficult to sleep at night when I'm sick, so anytime during the day when I can sleep, I do it. As such, my illness was a firm four days instead of a drawn out two or three weeks of dreaded battle which results in a half effort on everything. Today, I am ready and fit to start exercising at full speed again and when I go back to work, I will be able to give 100% of my abilities.
The bummer part is that I supposedly started my vacation last Friday. However, due to commitments to other peers, I worked the weekend and a few days this week. Thank God that my boss was kind enough to convert some of the vacation days to sick time to compensate so I could have the PTO next year. Needless to say, the work was completed, my illness has subsided, and I'm ready to get back into my exercise routine.
I know this sounds like a silly concept, but many I know continue their exercise routine right though an illness. This can be done for the younger crowd (30 something and younger), but for those of us who are older, we have to have a longer view in mind. We need to let the illness take its course and allow our bodies to build up the immunities needed to fight the illness; that takes rest.
When I say Rest, I don't mean going to the golf course or playing ball with your kids. Rest is sitting around and doing nothing; sleeping as much as possible. Personally, I find it difficult to sleep at night when I'm sick, so anytime during the day when I can sleep, I do it. As such, my illness was a firm four days instead of a drawn out two or three weeks of dreaded battle which results in a half effort on everything. Today, I am ready and fit to start exercising at full speed again and when I go back to work, I will be able to give 100% of my abilities.
Saturday, December 11, 2010
Caught by surprise
Last night I was looking at my eyes in the mirror. In order to do so, I had to slightly lean over the sink at a right angle (eyes aren't that strong anymore). When I backed away, I caught an image I had not seen before. A decent looking shape which was my torso.
It's been three years, but I'm beginning to see definite changes in my physical shape. My son was sitting on my lap a few weeks back and commented that my belly is smaller. Using his hand while gesturing, he said "Dad, your belly has gotten smaller, it used to be out here." holding his hand about an inch away from my stomach. Looking in the mirror was a similar response, there were defined shapes of my arms, shoulders, chest and my belly has decreased. All benefits of my commitment and God's grace.
Remember, my overarching goal is better health so I can be here on earth for my wife and sons, that's it. Many years ago, God convicted me that my lack of taking care of his temple (my body) was wrong. I prayed about it many times and tried to start a program of walking, but they ended in failure due to the pain in my hips. Finally, in desperation and at the advice of a doctor, I started taking supplements, specifically Glucosamine/Chondroitin and MSM. This combination works directly on the cartilage which I had destroyed in my hip (acetabular) fracture [when the socket of the hip joint is broken] back in 1990. I know the studies are not conclusive on this supplement, but it works for me; I no longer have that intense pain that would make me hold my breath to endure it. Therefore, let's just conclude that better health is my goal so I can be an active participant in my wife's and kids lives. This goal is what gets me to exercise when it's raining or freezing cold, it pushes me when I don't feel like going through the second circuit, my goal keeps me from giving up when I'm exhausted from a hard day of work stress.
God has blessed me over the last three years. While the first six months were walking only, I have progressed to a full blown exercise regime. One key item is that I listen to Bible teachings by Chuck Smith (c2000, c3000 & T4000 series Chuck Smith Teachings) during my exercise. Walking while listening to Chuck has been great for my faith and has built my spirit up for the benefit of my wife and kids (and everyone else). I listen to him on my iPod while I'm lifting weights too.
While the shape of my body is pleasing, I recognize that it will die. I have resolved that there are fewer years ahead of me than behind me; I have passed the half way point of my life span some time ago. Exercise has its benefits, but my focus is not what I look like, but how my improved health can benefit others. Looking good is cool too.
It's been three years, but I'm beginning to see definite changes in my physical shape. My son was sitting on my lap a few weeks back and commented that my belly is smaller. Using his hand while gesturing, he said "Dad, your belly has gotten smaller, it used to be out here." holding his hand about an inch away from my stomach. Looking in the mirror was a similar response, there were defined shapes of my arms, shoulders, chest and my belly has decreased. All benefits of my commitment and God's grace.
Remember, my overarching goal is better health so I can be here on earth for my wife and sons, that's it. Many years ago, God convicted me that my lack of taking care of his temple (my body) was wrong. I prayed about it many times and tried to start a program of walking, but they ended in failure due to the pain in my hips. Finally, in desperation and at the advice of a doctor, I started taking supplements, specifically Glucosamine/Chondroitin and MSM. This combination works directly on the cartilage which I had destroyed in my hip (acetabular) fracture [when the socket of the hip joint is broken] back in 1990. I know the studies are not conclusive on this supplement, but it works for me; I no longer have that intense pain that would make me hold my breath to endure it. Therefore, let's just conclude that better health is my goal so I can be an active participant in my wife's and kids lives. This goal is what gets me to exercise when it's raining or freezing cold, it pushes me when I don't feel like going through the second circuit, my goal keeps me from giving up when I'm exhausted from a hard day of work stress.
God has blessed me over the last three years. While the first six months were walking only, I have progressed to a full blown exercise regime. One key item is that I listen to Bible teachings by Chuck Smith (c2000, c3000 & T4000 series Chuck Smith Teachings) during my exercise. Walking while listening to Chuck has been great for my faith and has built my spirit up for the benefit of my wife and kids (and everyone else). I listen to him on my iPod while I'm lifting weights too.
While the shape of my body is pleasing, I recognize that it will die. I have resolved that there are fewer years ahead of me than behind me; I have passed the half way point of my life span some time ago. Exercise has its benefits, but my focus is not what I look like, but how my improved health can benefit others. Looking good is cool too.
Friday, October 8, 2010
OK, I get it! I'm Old!!!
Geez, I tried to correct my diet to effect a reduction in my weight. Cutting back on sugar intake and increasing my protein intake to build muscle, adjusting my exercise routine and where did it get me? In the hospital!
Apparently, dropping the sugar intake is good, but substituting it with protein causes an elevated level of Uric Acid which can lead to Gout. Not good. And in the process of changing my exercise routine, my doctor says I must have hurt my shoulder even though the pain started while away on a business trip. I never heard a pop or felt any pain until four days after my last workout while on my trip. Go figure!
So, what's an old guy supposed to do? Give up? Hardly. I will change my routine again. No, I'm not going back to the insane sugar intake, tempting, but I noticed over the last month that sugar actually makes me weak and tired. I experimented with this and on the days where I let myself cheat, I was tired and didn't have the endurance to finish well.
What I am going to do is cut back on the protein intake, but maintain my seven-meals-a-day routine. On the days where I will workout, I will carbo-load the night before with a protein supplement before bedtime. In the morning, I will have breakfast consisting of 1/2 cup oatmeal with banana and protein. My rest days will not have the protein due to the issues with Uric Acid.
Of course, all of these changes will not take place until after my shoulder heals. Still have an MRI scheduled to see what actually happened as the x-rays showed nothing. The tech said my shoulder and chest were too thick to get a good picture. LOL.
Apparently, dropping the sugar intake is good, but substituting it with protein causes an elevated level of Uric Acid which can lead to Gout. Not good. And in the process of changing my exercise routine, my doctor says I must have hurt my shoulder even though the pain started while away on a business trip. I never heard a pop or felt any pain until four days after my last workout while on my trip. Go figure!
So, what's an old guy supposed to do? Give up? Hardly. I will change my routine again. No, I'm not going back to the insane sugar intake, tempting, but I noticed over the last month that sugar actually makes me weak and tired. I experimented with this and on the days where I let myself cheat, I was tired and didn't have the endurance to finish well.
What I am going to do is cut back on the protein intake, but maintain my seven-meals-a-day routine. On the days where I will workout, I will carbo-load the night before with a protein supplement before bedtime. In the morning, I will have breakfast consisting of 1/2 cup oatmeal with banana and protein. My rest days will not have the protein due to the issues with Uric Acid.
Of course, all of these changes will not take place until after my shoulder heals. Still have an MRI scheduled to see what actually happened as the x-rays showed nothing. The tech said my shoulder and chest were too thick to get a good picture. LOL.
Friday, August 27, 2010
Time to get serious about dropping the fat belly!
I knew when I started exercising, that I would at some point have to get serious about my diet. I love pizza, pasta, steak, and all yummy things to eat; especially ice cream. Well, after three years, it's time.
After talking with a Jon at Max Muscle in Placerville, I took an inventory of my daily food intake to analyze how much sugar I was taking in each day. Know what, I was eating a LOT of sugar every day. Oh my! It freaked me out how much I was eating. From the brown sugar in my morning oatmeal, to the 5g to 20g in each item I ate like low fat yogurt, to Grape Juice, to my evening ice cream fetish; I was a sugar zombie.
So last Monday, I cut my sugar intake by 75% which wasn't hard to do. I stopped the brown sugar in my oatmeal, stopped the mid-day cookies, and the evening ice cream. I replaced the brown sugar in my oatmeal with Agava Nectar along with high protein supplements. I also started eating about every 3-4 hours so my stomach always has something in it and I never feel hungry. Actually, the mid morning and afternoon snacks are basically high protein shakes which keep my stomach feeling full while providing fuel for my muscles. Lastly, I cut the size of my lunch and dinner portions; this was the challenge for me.
I have to travel a few times a week for business and eating while traveling is always a challenge. Chipotle is a favorite stop, but their meals are at least 800 calories which is way too big for one sitting. So I have to drop the flour tortilla and eat just the contents, but that is still 500 calories.
I was always told that you shouldn't fill up just before bed, but this is wrong. Lean meat and the proper protein (no sugar) for dinner and a late night snack are OK; just not too much. Oh yeah, drastically reduce the pizza and pasta intake as it will convert to sugar while resting. That's how God created our bodies, store up for a time of famine which we never experience here in the US.
It's assumed that I'm exercising at least five times a week. Cardio walking is key, but I switched it around too. More about that next time.
After talking with a Jon at Max Muscle in Placerville, I took an inventory of my daily food intake to analyze how much sugar I was taking in each day. Know what, I was eating a LOT of sugar every day. Oh my! It freaked me out how much I was eating. From the brown sugar in my morning oatmeal, to the 5g to 20g in each item I ate like low fat yogurt, to Grape Juice, to my evening ice cream fetish; I was a sugar zombie.
So last Monday, I cut my sugar intake by 75% which wasn't hard to do. I stopped the brown sugar in my oatmeal, stopped the mid-day cookies, and the evening ice cream. I replaced the brown sugar in my oatmeal with Agava Nectar along with high protein supplements. I also started eating about every 3-4 hours so my stomach always has something in it and I never feel hungry. Actually, the mid morning and afternoon snacks are basically high protein shakes which keep my stomach feeling full while providing fuel for my muscles. Lastly, I cut the size of my lunch and dinner portions; this was the challenge for me.
I have to travel a few times a week for business and eating while traveling is always a challenge. Chipotle is a favorite stop, but their meals are at least 800 calories which is way too big for one sitting. So I have to drop the flour tortilla and eat just the contents, but that is still 500 calories.
I was always told that you shouldn't fill up just before bed, but this is wrong. Lean meat and the proper protein (no sugar) for dinner and a late night snack are OK; just not too much. Oh yeah, drastically reduce the pizza and pasta intake as it will convert to sugar while resting. That's how God created our bodies, store up for a time of famine which we never experience here in the US.
It's assumed that I'm exercising at least five times a week. Cardio walking is key, but I switched it around too. More about that next time.
Monday, July 5, 2010
Knowing when to take it easy
It's 102 degrees outside in the shade and my workout was in the middle of it (starting at 1pm). I walked my normal 2.6 miles in the heat to get me started, but in the process I must have downed a gallon of liquids over the 45 minute walk.
When I started my weigh lifting routine, today being chest and arms, I knew to not push the limit. Although I had a fan blowing through the garage workout room, it was still cooking in there. By the time I got to my military standing reps (4th routine in my circuit set), I started to see stars and decided to slow down. It took me two and a half hours to complete my entire workout today, but I feel much better. By slowing down, meaning longer break intervals between routines, I didn't see stars for the rest of the day. Instead of my normal 30 second pause between lifts, I allowed myself up to 5 minutes. I cleaned up the garage during the breaks. Overall, I was able to complete two things at once.
My point is this, know your body and use some common sense. If it's hot out, tone the routine down a notch. It's better to have a light workout today and be able to work out the next day than to end up in the hospital from an injury. Take it easy and enjoy the workout, don't kill yourself in the process.
When I started my weigh lifting routine, today being chest and arms, I knew to not push the limit. Although I had a fan blowing through the garage workout room, it was still cooking in there. By the time I got to my military standing reps (4th routine in my circuit set), I started to see stars and decided to slow down. It took me two and a half hours to complete my entire workout today, but I feel much better. By slowing down, meaning longer break intervals between routines, I didn't see stars for the rest of the day. Instead of my normal 30 second pause between lifts, I allowed myself up to 5 minutes. I cleaned up the garage during the breaks. Overall, I was able to complete two things at once.
My point is this, know your body and use some common sense. If it's hot out, tone the routine down a notch. It's better to have a light workout today and be able to work out the next day than to end up in the hospital from an injury. Take it easy and enjoy the workout, don't kill yourself in the process.
Thursday, June 17, 2010
Don't give up
My work requires a great deal of research, study, writing, and design building. All of this means I spend a lot of time sitting on my rear in front of a computer. I love my job and the company, both are great, but I have to adapt to the work load and my heath.
So, I change the way in which I do things. A few months back, we dropped access to TV altogether. I found I spent too much time in front of the TV vegging out. What we did in its place is use Netflix which hones our choices and limits the amount of time we spend in front of the TV. Another item was more involvement with my kids in their sports. I hated baseball growing up, but I love spending time with my boys throwing the ball around. Last, working in the garden is a great way to spend a couple of hours bending over and using muscles that rarely get used.
Overall, in addition to the change in my workout routine noted in my April blog, the summer activities help in the progress of health. When I have to travel for business, I park a little farther away and use the stairs to get my blood pumping. It's not much, but every little bit helps. Remember that the overarching goal is better health.
So, I change the way in which I do things. A few months back, we dropped access to TV altogether. I found I spent too much time in front of the TV vegging out. What we did in its place is use Netflix which hones our choices and limits the amount of time we spend in front of the TV. Another item was more involvement with my kids in their sports. I hated baseball growing up, but I love spending time with my boys throwing the ball around. Last, working in the garden is a great way to spend a couple of hours bending over and using muscles that rarely get used.
Overall, in addition to the change in my workout routine noted in my April blog, the summer activities help in the progress of health. When I have to travel for business, I park a little farther away and use the stairs to get my blood pumping. It's not much, but every little bit helps. Remember that the overarching goal is better health.
Friday, April 30, 2010
Change routine at times
I found that I was gaining too much weight with my routine of pumping huge amounts of weight and low reps. Granted the size was good, but I was getting concerned. So, I switched up my routine by lowering the weight a bit and upping my reps. For example, free weight bench press is now holding at 230lbs with 10 reps and seated machine press is at 200lbs with 15 reps.
One thing I have changed big time is curls. I have added a fourth dumbbell curl routine for my biceps. So I now have two dumbbell routines at 45lbs and another with 55lbs both are at 15 reps each. Add this to my isolated 90lbs curl and the free standing bar curl of 110lbs and we are talking about some serious skin stretching. (and soreness to boot)
Interesting enough, I now get cramps in places I never thought; recently in the right forearm and right calf. Time to eat more bananas.
One thing I have changed big time is curls. I have added a fourth dumbbell curl routine for my biceps. So I now have two dumbbell routines at 45lbs and another with 55lbs both are at 15 reps each. Add this to my isolated 90lbs curl and the free standing bar curl of 110lbs and we are talking about some serious skin stretching. (and soreness to boot)
Interesting enough, I now get cramps in places I never thought; recently in the right forearm and right calf. Time to eat more bananas.
Wednesday, January 20, 2010
Track Your Routine
When I'm working out, I track what I'm doing on a post-it note. It's easy and helps me to remember what to do. After I'm done with my cardio, I pull one off and stick it to the wall of the garage cabinet. With a pencil I put down the exercises that I'm supposed to do that day. Below is an example.
1/18 Cardio 2.64 miles
Press Seat 210/10/10
Lying 245/8/8 Incline 185/10/10
Curls Standing Bar 110/10/10 DB 55/8/8
ISO 100/8/8 DB 55/10/10
Military Standing Bar 110/10/10
Seated 135/10/10
Flys 135/10/10
Ab Blaster 25M/15M
This is a short way of tracking what I'm doing when I workout in a circuit format. Normally, I find that after the first circuit, I'm so tired that I easily forget where I'm at and what needs to be completed. In the example above, Press is Bench Press; Seat & Incline are on machine and Lying is Free Weight. ISO is isolated bar and DB is using dumbbells. The Ab Blaster ($40) is a killer on the stomach. I like it as it doesn't hurt my back and it really works the stomach muscles like never before. No amount of crunches or sit-ups can do what this dog does. The M on the record is for "mixed" routine in which I focus on one side then the other.
All of this is placed into my excel report for long term tracking. From there, I can see over the year what I have done, what patterns I develop, and what keeps me from not exercising.
1/18 Cardio 2.64 miles
Press Seat 210/10/10
Lying 245/8/8 Incline 185/10/10
Curls Standing Bar 110/10/10 DB 55/8/8
ISO 100/8/8 DB 55/10/10
Military Standing Bar 110/10/10
Seated 135/10/10
Flys 135/10/10
Ab Blaster 25M/15M
This is a short way of tracking what I'm doing when I workout in a circuit format. Normally, I find that after the first circuit, I'm so tired that I easily forget where I'm at and what needs to be completed. In the example above, Press is Bench Press; Seat & Incline are on machine and Lying is Free Weight. ISO is isolated bar and DB is using dumbbells. The Ab Blaster ($40) is a killer on the stomach. I like it as it doesn't hurt my back and it really works the stomach muscles like never before. No amount of crunches or sit-ups can do what this dog does. The M on the record is for "mixed" routine in which I focus on one side then the other.
Friday, January 15, 2010
Track Your Routine
One of the best things I have done for my exercise routine is tracking my results. I created a spreadsheet to track everything exercise I do on a daily basis. Below is a screen shot of the tracker. If you want a copy of the spreadsheet, let me know and I will send you a copy in Excel format.
Wednesday, January 13, 2010
Muscle Soreness
I had a great workout yesterday and I'm really sore. Being sore is part of exercise. If you walk, your legs are going to hurt. If you lift weights, the muscles you worked are going to be sore. Soreness is from the microtears in the muscle and that is how muscle strength and growth are achieved. So, don't let the soreness discourage you from exercise; just accept it as part of the plan.
However, learn the difference between soreness and pain. Pain is an indication that something is wrong. Pain will be sharp, soreness is dull. Listen to your body, it will tell you if whether what you are doing is right or wrong. If needed, modify your exercise to remove pain. When I first started walking, I would use the street I live on as a track. In the beginning, I would get the normal legs aches from walking. However, after six months, I noticed that my ankles would hurt much more during and after the walk.
I theorized that the crown of the street was causing me to walk in an uneven manner causing my body to favor one side over the other and my ankles were paying the price. So I switched up my routine and now walk two laps in one direction and two laps in the other direction and so on. The pain has gone and I have an added benefits of not having to count my laps, just two this way and two that way.
My suggestion is that if you are experiencing pain, try to understand what is causing the pain and seek to find a resolution to the pain. Pain is your body yelling for help. Soreness is your body saying that was good, but no more for today.
However, learn the difference between soreness and pain. Pain is an indication that something is wrong. Pain will be sharp, soreness is dull. Listen to your body, it will tell you if whether what you are doing is right or wrong. If needed, modify your exercise to remove pain. When I first started walking, I would use the street I live on as a track. In the beginning, I would get the normal legs aches from walking. However, after six months, I noticed that my ankles would hurt much more during and after the walk.
I theorized that the crown of the street was causing me to walk in an uneven manner causing my body to favor one side over the other and my ankles were paying the price. So I switched up my routine and now walk two laps in one direction and two laps in the other direction and so on. The pain has gone and I have an added benefits of not having to count my laps, just two this way and two that way.
My suggestion is that if you are experiencing pain, try to understand what is causing the pain and seek to find a resolution to the pain. Pain is your body yelling for help. Soreness is your body saying that was good, but no more for today.
Tuesday, January 12, 2010
Carbo Loading
If you sense in your workout that you feel drained, I suggest you test out carbo loading in your routine. I mean Pasta! Oy!
I hit a wall some time ago and nothing was working for me. In my routine, I do 35-45 minutes of cardio prior to lifting weights. I just felt that I had to push through and keep going. My weight lifting routine is circuit based and by the time I got to my second circuit, I was done. I really had to push hard to finish my last circuit.
My lovely wife happened to serve pasta the next night and when I went to workout the following day, Oh my, I had gusto again. I put two & two together and found out that pasta does help the night before a hard work out. Check it out and see if it works for you. But don't over do it, make sure you only carbo load the night prior to a good workout.
I hit a wall some time ago and nothing was working for me. In my routine, I do 35-45 minutes of cardio prior to lifting weights. I just felt that I had to push through and keep going. My weight lifting routine is circuit based and by the time I got to my second circuit, I was done. I really had to push hard to finish my last circuit.
My lovely wife happened to serve pasta the next night and when I went to workout the following day, Oh my, I had gusto again. I put two & two together and found out that pasta does help the night before a hard work out. Check it out and see if it works for you. But don't over do it, make sure you only carbo load the night prior to a good workout.
Monday, January 11, 2010
Rest
Knowing when to rest is key to exercise. Remember this, your muscles grow and gain strength only when you are resting. The exercise time is when the muscles are tearing, so you must rest.
When I first started this adventure, I exercised six (6) days a week. When Sunday came around, I was done, but come Monday, I got back into it. I was a mad man, completely gonzo with my new found lack of pain in my hip. As far as I was concerned, I was given a new lease on life without pain and by golly I was going for it. However, after six months I stopped seeing gains; I plateaued.
I took a week off to just relax and go on vacation with my family, maybe it was more. When I returned, the first couple of days were tough, but I noticed that I felt stronger and lighter on my feet. That's when I started coming to the conclusion of the need for rest. Now, my schedule is four days of rest from weight lifting each week, but I still work cardio five or six days a week.
Try getting some rest each week from weight training, but keep the cardio up.
When I first started this adventure, I exercised six (6) days a week. When Sunday came around, I was done, but come Monday, I got back into it. I was a mad man, completely gonzo with my new found lack of pain in my hip. As far as I was concerned, I was given a new lease on life without pain and by golly I was going for it. However, after six months I stopped seeing gains; I plateaued.
I took a week off to just relax and go on vacation with my family, maybe it was more. When I returned, the first couple of days were tough, but I noticed that I felt stronger and lighter on my feet. That's when I started coming to the conclusion of the need for rest. Now, my schedule is four days of rest from weight lifting each week, but I still work cardio five or six days a week.
Try getting some rest each week from weight training, but keep the cardio up.
Saturday, January 9, 2010
Supplements
It’s time to discuss supplements. Are you taking a daily vitamin? You should, but please keep in mind they are only “supplements”, not replacements for proper eating.
Vitamins and other supplements are to provide your body the needed stuff that your body is not getting from what you eat. Let me be clear on something, you can not stuff your body with vitamins and then eat Oreo’s all day and expect to gain any ground on being healthy. There has to be a balance.
During the normal course of any exercise, your muscles will start to ache. A vitamin supplement will help your muscles during the change process. I personally take L-Glutamine to lessen the aching associated with exercise. In addition, you may experience “middle of the night” leg cramps. I was working on my stomach muscles so hard that I would get intense stomach muscle cramps in the middle of the day. Ouch! To overcome these cramps, I started eating two bananas a day and upped my dose of L-Glutamine on the days I work on my stomach. I also take Tonalin CLA which helps in removal of fat, especially around the belly. I’ve lost the top 2 inches of belly fat from my chest down. A small improvement for two years, but encouraging none the less.
In a previous blog, I mentioned my hip injury and associated pain. At the advice of a friend, I started taking Glucosamine/Chondroitin with MSM which is a cartilage rebuilder. What a life saver! After several weeks of taking this stuff, my hip pain disappeared and I was free to start exercising.
These are some of the things you need to consider as you start to make exercise a regular part of your life. Again, remember, you are not going to change overnight; even a year is unrealistic if you are obese. Give yourself time and keep yourself from injury so you can exercise the next day.
Vitamins and other supplements are to provide your body the needed stuff that your body is not getting from what you eat. Let me be clear on something, you can not stuff your body with vitamins and then eat Oreo’s all day and expect to gain any ground on being healthy. There has to be a balance.
During the normal course of any exercise, your muscles will start to ache. A vitamin supplement will help your muscles during the change process. I personally take L-Glutamine to lessen the aching associated with exercise. In addition, you may experience “middle of the night” leg cramps. I was working on my stomach muscles so hard that I would get intense stomach muscle cramps in the middle of the day. Ouch! To overcome these cramps, I started eating two bananas a day and upped my dose of L-Glutamine on the days I work on my stomach. I also take Tonalin CLA which helps in removal of fat, especially around the belly. I’ve lost the top 2 inches of belly fat from my chest down. A small improvement for two years, but encouraging none the less.
In a previous blog, I mentioned my hip injury and associated pain. At the advice of a friend, I started taking Glucosamine/Chondroitin with MSM which is a cartilage rebuilder. What a life saver! After several weeks of taking this stuff, my hip pain disappeared and I was free to start exercising.
These are some of the things you need to consider as you start to make exercise a regular part of your life. Again, remember, you are not going to change overnight; even a year is unrealistic if you are obese. Give yourself time and keep yourself from injury so you can exercise the next day.
Wednesday, January 6, 2010
Monday, January 4, 2010
Medical
If you are near or over the age of 35, you need to go to the doctor and get a complete physical. Inform the doctor that you are interested in a baseline physical. A baseline is a starting point, a place of reference of your health as it stands today.
I know, being a man myself, that men are adverse to seeing doctors. Please go, it is the best thing you can do, even if you don't trust doctors. And if you adhere to the philosphy of "ignorance is bliss", in this case, what you don't know can hurt you; especially when you start to exercise. Going to the doctor is the best thing for you at this time since they can check the overall condition of you internal body functions.
My doctor is an Internal Medical Doctor and he is great. On my first visit, I was completely on the defensive and it must have shown. However, he had me have blood drawn for a full lab checkup and collect a stool sample, yes checking your poop. The blood work will point out items on how your internal organs are working and your poop for proper bateria, cancer and any excessive bleeding. Oh yea, you should be aware, this is for guys, you should have a "complete physical" including the old finger up the yahoo! A vital part for checking the health of your blow hole. Believe me that colon cancer is not something you want to have. Research information on the late President Ronald Regan.
The only reason why I'm am so firm on seeing a doctor is that I had hypertension and didn't even know it. Hypertension is called the silent killer. Most people who have it don't know it and then one day BOOM a heart attack. A heart attack is a major bummer as a portion of your heart dies and it doesn't grow back like a lizard's tail. Once it's gone, you have just passed the point of no return and your ability to exercise has greatly diminished.
Granted, nobody likes bad news, but most medical issues like hypertension can be treated. Once under control with diet and medicine, you will be able to exercise and not be hampered by a ticking time bomb.
Please call and see the doctor this week. Don't put it off. You have taken the first step to better health by choosing to exercise. Take the next step.
I know, being a man myself, that men are adverse to seeing doctors. Please go, it is the best thing you can do, even if you don't trust doctors. And if you adhere to the philosphy of "ignorance is bliss", in this case, what you don't know can hurt you; especially when you start to exercise. Going to the doctor is the best thing for you at this time since they can check the overall condition of you internal body functions.
My doctor is an Internal Medical Doctor and he is great. On my first visit, I was completely on the defensive and it must have shown. However, he had me have blood drawn for a full lab checkup and collect a stool sample, yes checking your poop. The blood work will point out items on how your internal organs are working and your poop for proper bateria, cancer and any excessive bleeding. Oh yea, you should be aware, this is for guys, you should have a "complete physical" including the old finger up the yahoo! A vital part for checking the health of your blow hole. Believe me that colon cancer is not something you want to have. Research information on the late President Ronald Regan.
The only reason why I'm am so firm on seeing a doctor is that I had hypertension and didn't even know it. Hypertension is called the silent killer. Most people who have it don't know it and then one day BOOM a heart attack. A heart attack is a major bummer as a portion of your heart dies and it doesn't grow back like a lizard's tail. Once it's gone, you have just passed the point of no return and your ability to exercise has greatly diminished.
Granted, nobody likes bad news, but most medical issues like hypertension can be treated. Once under control with diet and medicine, you will be able to exercise and not be hampered by a ticking time bomb.
Please call and see the doctor this week. Don't put it off. You have taken the first step to better health by choosing to exercise. Take the next step.
Sunday, January 3, 2010
Stretching
I must confess that if there is one thing I don't like about exercise, it's stretching. I loath it. When I was a student of martial arts, I hated the first 30 minutes of each training session at the dojo. It hurt so much that I would start sweating bullets. Yet it kept me from serious injury (anything to do with martial arts will lead to injury, lol.)
However, knowing the benefit of proper stretching, I have adapted. Stretching will help you prepare for your exercise and your day even if you don't exercise. I make it a habit to put lotion on my legs prior to my cardio workout each day. This forces me to stretch my legs and back. As I'm walking around, I will stretch out my arms. Not really a methodical way of stretching, but it works.
The injuries I have endured over the last two years have been minor compared to some that can put you out for weeks at a time. A sore shoulder or elbow, a sprained wrist or ankle; these are acceptable. However a torn tendor or broken bone is an injury that can keep you out of the game for a long time, and may ruin your entire exercise program all together.
The overarching theme of exercise are these:
1. Safety First - Safety of yourself & Safety of others!
2. Technical Accuracy - Do the exercise correctly and you will avoid injury! Avoid heavy lifting!
3. Exercise Today in such a way that you will be able to exercise tomorrow. Don't overdo it!
4. Know yourself! You know your body better than anyone. Be reserved in your exercise. We are on the road for a LONG-HAUL operation.
Exercise is something that will be with you for a very long time. Give yourself ample time to achieve your goals. It took me just under two years to fix my health problems. That's great since I gave myself three years! I acheived my health goal and I'm able to move forward with other goals.
Be patient and start slow. In six months, you will start to notice positive changes in your body, health, mind, and spirit.
However, knowing the benefit of proper stretching, I have adapted. Stretching will help you prepare for your exercise and your day even if you don't exercise. I make it a habit to put lotion on my legs prior to my cardio workout each day. This forces me to stretch my legs and back. As I'm walking around, I will stretch out my arms. Not really a methodical way of stretching, but it works.
The injuries I have endured over the last two years have been minor compared to some that can put you out for weeks at a time. A sore shoulder or elbow, a sprained wrist or ankle; these are acceptable. However a torn tendor or broken bone is an injury that can keep you out of the game for a long time, and may ruin your entire exercise program all together.
The overarching theme of exercise are these:
1. Safety First - Safety of yourself & Safety of others!
2. Technical Accuracy - Do the exercise correctly and you will avoid injury! Avoid heavy lifting!
3. Exercise Today in such a way that you will be able to exercise tomorrow. Don't overdo it!
4. Know yourself! You know your body better than anyone. Be reserved in your exercise. We are on the road for a LONG-HAUL operation.
Exercise is something that will be with you for a very long time. Give yourself ample time to achieve your goals. It took me just under two years to fix my health problems. That's great since I gave myself three years! I acheived my health goal and I'm able to move forward with other goals.
Be patient and start slow. In six months, you will start to notice positive changes in your body, health, mind, and spirit.
Saturday, January 2, 2010
Why Exercise?
I found that there has to be a compelling reason why we need to exercise. The reason has to be outside of ourselves. Reasons like "I want to lose weight", "I want to feel better", "I want to look better", or "I need to for health reasons" are not strong enough. You need to look outside of your position and find a reason that will carry you through your tough days.
For me, my health was deteriorating; High Blood Pressure (Hypertension), High Cholesterol, Weight Gain, Sluggishness, Skin Cancer, Restless Leg Syndrome (RLS), and Sleep Apnea. I was a train wreak waiting to happen. So my reason had to be something that was stronger than my own will.
Now, I believe that all people are comprised of Body, Mind, and Spirit (soul). We are going to be working on the body part, but we have to remember the other two. Our minds have to be challenged and conditioned to keep going; this can be accomplished in a number of ways which we will tackle in a later blog. Our spirit has to be alive and working in order to complete our lives. You can check out http://whatisbibletruth.blogspot.com to help on the spiritual stuff.
My reason for exercise was my relationship to God, my wife and my kids. The Bible tells me that my “body is the temple of the Holy Spirit, who is in me, whom I have from God and I am not my own.” (1 Corinthians 6:19) I am also told that I am here on this earth for a purpose and that God has a plan for my life.
I exercise so I can be healthy and more physically fit to fulfill the above items. If I die early or young because of an unhealthy life, I'm blessed because I go to heaven, but those here on earth are not blessed from God's work in and through my life. If I'm healthy, I am more ready to do what God wants me to do, I am strengthened to love my wife when I don't "feel" like it, I'm here to help my kids grow up to be productive members of world, and I'm here to bless you.
Find your reason why you want to exercise and let me know what it is.
For me, my health was deteriorating; High Blood Pressure (Hypertension), High Cholesterol, Weight Gain, Sluggishness, Skin Cancer, Restless Leg Syndrome (RLS), and Sleep Apnea. I was a train wreak waiting to happen. So my reason had to be something that was stronger than my own will.
Now, I believe that all people are comprised of Body, Mind, and Spirit (soul). We are going to be working on the body part, but we have to remember the other two. Our minds have to be challenged and conditioned to keep going; this can be accomplished in a number of ways which we will tackle in a later blog. Our spirit has to be alive and working in order to complete our lives. You can check out http://whatisbibletruth.blogspot.com to help on the spiritual stuff.
My reason for exercise was my relationship to God, my wife and my kids. The Bible tells me that my “body is the temple of the Holy Spirit, who is in me, whom I have from God and I am not my own.” (1 Corinthians 6:19) I am also told that I am here on this earth for a purpose and that God has a plan for my life.
Philippians 1:21-24 states "For to me, to live is Christ, and to die is gain. But if I live on in the flesh, this will mean fruit from my labor; yet what I shall choose I cannot tell. For I am hard pressed between the two, having a desire to depart and be with Christ, which is far better (for me). Nevertheless to remain in the flesh is more needful for you."I firmly believe that we are all here for a purpose and that nothing is a coincidence. We are all here for a special reason. My life here on earth is to FIRST do what God wants me to do. Well, how do I know what that is? The Bible tells me what God wants of my life. 1 Thessalonians 5:16-18 tells me to "Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you." SECOND, my life here is to love my wife. This one is more of a challenge. Ephesians 5:25 informs me that I am to love my wife just as "Christ loved the church and gave Himself up for it." That is tough since Jesus died on a cross for the church, but I will try. THIRD, I am here for my kids. 1 Timothy 5:8 states "But if anyone does not provide for his own, and especially for those of his household, he has denied the faith and is worse than an unbeliever." LASTLY, I am here for anyone else who may benefit from my existance. So there you have it, long and detailed, but it carries me through those days when I don't "feel" like exercising or when the pain is too much to bear. The above lists the motivation for my exercise, but why do I exercise?
I exercise so I can be healthy and more physically fit to fulfill the above items. If I die early or young because of an unhealthy life, I'm blessed because I go to heaven, but those here on earth are not blessed from God's work in and through my life. If I'm healthy, I am more ready to do what God wants me to do, I am strengthened to love my wife when I don't "feel" like it, I'm here to help my kids grow up to be productive members of world, and I'm here to bless you.
Find your reason why you want to exercise and let me know what it is.
Friday, January 1, 2010
Excercise for a fat man
No offense to anyone who is fat, obese, bulging, muffin top, or just plain enjoyed life via eating and relaxation.
Now is the time to get back to a somewhat healthy lifestyle. I'm not talking about looking like the latest Hollywood model, but getting healthy for a better quality of life.
I'm fat myself. My story starts over 20 years ago when through some stupid actions on my part, I crashed a motorcycle. When metal meets bone, metal always wins! The resulting damage to my body left me in a state that was geared toward getting fat. The footpeg of the motorcycle slammed directly into my right ankle and my left hip took the full brunt of the blow. The socket of my left hip exploded and my hip ball headed for the sky. The only thing stopping my hip from going compound in fracture were some baseball shorts that kept everything inside my body.
The first 10 years were horrible after the accident; pain was present everyday. I'm talking about the kind of pain that forces you to hold your breath. The doctors informed me that my days of exercising were over; hence the belly began to grow. I reached 285 pounds for a 6 foot man. My health detoriated each day.
I tried to start walking every so often, but each time after about three days the pain in my hip would keep me from sleeping at night. I tried to use Tylenol and Motrin to ease the pain. Yet, doing normal tasks like going to the bathroom and getting off the seat, bending over to pick up the dropped bar of soap in the shower, or trying to enjoy the love of my wife were unbearable.
This blog is for those men and women who are fat for whatever reason. Please share your story with me. My goal for this blog is to help you with how I have started on the road to recovery of a healthly life. I still have a belly, but my health has improved dramatically. For two years now, I have been exercising pain free and want to share the routines that have helped me to get healthy.
Now is the time to get back to a somewhat healthy lifestyle. I'm not talking about looking like the latest Hollywood model, but getting healthy for a better quality of life.
I'm fat myself. My story starts over 20 years ago when through some stupid actions on my part, I crashed a motorcycle. When metal meets bone, metal always wins! The resulting damage to my body left me in a state that was geared toward getting fat. The footpeg of the motorcycle slammed directly into my right ankle and my left hip took the full brunt of the blow. The socket of my left hip exploded and my hip ball headed for the sky. The only thing stopping my hip from going compound in fracture were some baseball shorts that kept everything inside my body.
The first 10 years were horrible after the accident; pain was present everyday. I'm talking about the kind of pain that forces you to hold your breath. The doctors informed me that my days of exercising were over; hence the belly began to grow. I reached 285 pounds for a 6 foot man. My health detoriated each day.
I tried to start walking every so often, but each time after about three days the pain in my hip would keep me from sleeping at night. I tried to use Tylenol and Motrin to ease the pain. Yet, doing normal tasks like going to the bathroom and getting off the seat, bending over to pick up the dropped bar of soap in the shower, or trying to enjoy the love of my wife were unbearable.
This blog is for those men and women who are fat for whatever reason. Please share your story with me. My goal for this blog is to help you with how I have started on the road to recovery of a healthly life. I still have a belly, but my health has improved dramatically. For two years now, I have been exercising pain free and want to share the routines that have helped me to get healthy.
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