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.
Showing posts with label fat lose weight health healthy lifestyle exercise diet pumping iron lifting walking cardio suppliments vitamins. Show all posts
Showing posts with label fat lose weight health healthy lifestyle exercise diet pumping iron lifting walking cardio suppliments vitamins. Show all posts
Friday, April 30, 2010
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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