A few posts ago I discussed some ideas for those of us that are perpetually overweight. These ideas were specifically how we differ from a people that have gradually gained weight since they've become adults.
Today, I decided I would share some of my data that I have been tracking. Hopefully, it will give you better insight into what I am doing and what I mean by taking it slow!
I work out on Monday, Wednesday, and Friday. I do not work out on weekends or days in between, other than normal walking in the course of my day. This last week I finally began tracking my caloric intake with MyFitnessPal.
I get up at 6am and go to the gym where I begin by walking at about a 3mph pace for a few minutes. Then I slowly bump it up to 4mph with the occasional venture into the 5.5/6mph area to raise the heartbeat. My main goal here is not speed. My goal is to get 1 mile in. Whether I have to walk it slowly or not, I want to get 1 mile in.
Here is my progression, all of these are for 1 mile and then I stop:
15:54
15:50
15:50
15:52
15:27
15:01
14;59
14:45
14:00
My time is slowly getting faster. At this point the plan is to get down to a 10min. mile then begin going to 1.5 miles instead of just 1mile. I think I'd like to do a 5k but I'm going to wait a while yet. The main theme is to not push myself too hard. Again, I'm trying to avoid pain that keeps me from working out and so far I've been successful at that.
Here are some of my other stats:
After running I do 3 sets of Lat Pulldowns:
3 sets of 10 @ 40lbs ( I made a note that this was way to light)
2 sets of 10 @ 60lbs and 1 set @ 75
3 sets of 10 @ 70lbs
3 sets of 10 @ 70lbs
3 sets of 10 @ 85lbs
3 sets of 10 @ 85lbs
2 sets of 10 @ 85lbs and 1 set of 12 @ 85lbs
3 sets of 10 @ 90lbs
3 sets of 10 @ 90lbs
then I do Seated Rows:
3 sets of 10 @ 40lbs
2 sets of 10 @ 40lbs and 1 set @ 55lbs
3 sets of 10 @ 40lbs
2 sets of 10 @ 55lbs and 1 set @ 40lbs
3 sets of 10 @ 55lbs
3 sets of 10 @ 55lbs
3 sets of 10 @ 55lbs
3 sets of 10 @ 55lbs
3 sets of 10 @ 55lbs
Then I do back extensions:
3 sets of 10 @ 55lbs
3 sets of 10 @ 70lbs
3 sets of 10 @ 70lbs
3 sets of 10 @ 70lbs
3 sets of 10 @ 70lbs
1 set of 10 @ 70lbs and 2 sets @ 85lbs
3 sets of 10 @ 75lbs
3 sets of 10 @ 75lbs
Then its on to Chest Press
3 sets of 10 @ 55lbs
3 sets of 10 @ 55lbs
3 sets of 10 @ 55lbs
3 sets of 10 @ 70lbs
2 sets of 10 @ 70lbs and 1 set @ 85lbs
2 sets of 10 @ 70lbs and 1 set @ 85lbs
2 sets of 10 @ 70lbs and 1 set of 17 @ 70lbs
3 sets of 10 @ 70lbs with a VERY SLOW RELEASE
3 sets of 10 @ 70lbs with a VERY SLOW RELEASE
Then Bicep Curls
2 sets of 10 @ 40lbs and 1 set @ 25lbs
3 sets of 10 @ 40lbs
2 sets of 10 @ 40lbs and 1 set of 6 @ 40lbs
3 sets of 10 @ 40lbs
3 sets of 10 @ 40lbs
3 sets of 10 @ 40lbs
3 sets of 10 @ 45lbs (Actually I didn't even know that the extra 5 was on there, but I was wondering why it was more difficult this day!!!)
3 sets of 10 @ 40lbs SLOW RELEASE
3 sets of 10 @ 40lbs SLOW RELEASE
And that's everything!
Note on a few of the exercises I have added that I am doing a SLOW RELEASE. The last couple exercise days I've experimented with letting the weight down exceptionally slow so as to keep my muscle more tense longer. I like the feel of this and think it will probably help out.
As the days progress you can see that I've begun to increase the weights. The thing I want you other perpetually overweight folks to remember is that AT NO TIME have I lifted anything that caused me pain the day after. The main goal is to go through the motion and slowly allow your body to adjust to it before you increase the weights. At most, you should feel that the muscles are tight afterward, but if anything is sore, lower the weight. When I complete my third set I can always do more and really push myself, but right now I'm trying to get my body used to this stuff after 37 years on a couch.
Lastly, I want to talk about weight.
The first three weeks I did NOT track my calories. Every week I gained a couple pounds. I really chalk this up to the body being in shock and taking on extra calories to protect itself. However, over the time I've noticed that my desire to cram food in my face is going down. Also, the addition of the calorie counting with MyFitnessPal has made it really easy. This week I am down 2.5lbs and have a couple days left until my official weigh in.
MyFitnessPal: When you set this up you can put in all your information and it will give you the option of eating for 1lb or 2lbs per week weightloss. As big as I am I went for 2lbs and have not had any difficulty sticking to it. I do notice that with the combination of exercising and tracking calories I naturally am wanting healthier foods that are less calorically dense. This helps me to feel fuller longer.
Let me know if this was helpful, or if you have any questions about what I have been doing, please comment below!!!!
No comments:
Post a Comment