The getting back in shape thread

[Rapscallion]

Chappess at work is getting on my case. Apparently she doesn't like the fact that my jeans are now on the baggy side. She really doesn't like it.

"If you want to dress it, you need to put a ring on it," I told her.

She doesn't mind it quite that much...

Rapscallion

[gunsage]

Last week I came back from vacation and tried to do my normal workout routine on Monday. By FRIDAY, I had healed and was able to start working out again. The problem? Routine. Under normal circumstances, I can get away with doing a bench press dropset, then cardio, do another dropset on another machine, cardio, wash rinse repeat. Well, that worked for about an hour, then I started getting really tired, so I showered and went to work.

The next day my arms hurt, but not badly. Therefore, I did the right thing by not weightlifting, but the WRONG thing by doing the elyptical machine. Why was that wrong? Because you use both your arms and legs. Therefore, Wednesday, Thursday, and some of Friday I couldn't even lift my arms or bend them barely without them ABSOLUTELY WRITHING IN PAIN. Yet...my pectorals felt fine.

It wasn't until I talked to one of my fellow coworkers who fleshed it out for me what I'd done wrong. For starters, yes, working hard on your arms/chest then doing something during recovery that also works on your arms is DUMB. However, being as me and him are taller (over 6 feet tall), our arms are longer. Therefore, it's best to have a slight incline in the bench (up to and not exceeding 45 degrees), have the bar at about the chin, and have your hands positioned wide.

He said to do one to two seconds on the positive (pushing), then six to ten seconds on the negative to get a good feel for it. If you feel tension outside of your pectorals in a way that doesn't seem to be targetting them, readjust and try again until you get it. As a result, I didn't get a full work out this week for lame reasons (no towels, didn't have my bag ready, etc.), but I did do small exercises on my breaks and I tell ya, my pecs are feeling it.

[Kiwi]

I did stregnth today, arms and abs 15 minutes each. No snacks in between meals, bot because I refuse to, I just haven't been hungry.

[One-Fang]

Did a 12km fun run today. One hour 33 min. I think I'm the slowest runner in the world - I certainly passed walkers, but everybody else that was jogging went past me! I didn't find anybody to match pace with, and I never passed anyone that wasn't walking.

But ... I did it! Twelve km and jogged all the way!

1213 calories, for those interested in such things.

[Rapscallion]

Scales today reckon 17st 11lb, so another pound off - total twelve pounds so far. For those working in real measurements, that's almost a stone. Hitting the hil lshortly.

Rapscallion

[Rapscallion]

Three times on the hill, one hour, 661 calories, max pulse of 162.

Rapscallion

[calulu]

Well, I'm down a few sizes and I've worked up to nearly a hundred pounds on the weight machines. Still having some issues with swimming against the current in the current pool.

[Rapscallion]

Three times, 57 minutes, 717 calories, and 167 max pulse rate. Of note, in the six weeks since I started I've got my maximum pulse down by over twenty, and lost twelve pounds, not to mention having achieved baggy jeans.

It's a start.

Rapscallion

[Cat]

4 pounds lost

[Rapscallion]

Twice on the hill - I have a late start tomorrow and I intend to hit it hard tomorrow morning, plus I'm helping on a container on Thursday morning for what is usually a thousand (paid) calories. 463 calories, 40 mins, max pulse 163.

Rapscallion

[HorrorFrogPrincess]

I increased my running time. Jog 2 minutes, walk 2 minutes. Gonna drop the Walking down to 90 seconds next week.

I also found a few things that make it easier to run. First, I was waiting too long after eating to hit the gym. I got really worn out. Going half an hour after a moderate meal or snack really makes a difference in my energy.

Second, I stuck my water in the freezer until there were ice chips in it. The cold water was a lot more refreshing than room-temperature.

The last is one I can't really do anything about. The treadmills are all together, and having someone running on either side makes a sort of radiated heat blanket that is just awful. But nothing I can really do about that except go later in the day. Which I may do, just to make things easier.

[Rapscallion]

Four times, max 170 heart rate, 876 calories. If I'd got up an hour earlier, I'd have gone for five.

Rapscallion

[lupo pazzesco]

I think I'm finally ready to start actually keeping to my lifestyle change, as it were. (I loathe the word diet, just sounds so restrictive)

My focus is on getting more active/more exercise, and working on portion control in my diet.

today, I did a level 1, 20 minute cardio workout DVD (level 1 meaning it's slower to start, and more modified moves for someone who, like me, isn't all that active/flexible).

Later tonight, when I get home, it's going to be 20 minutes of yoga or pilates, and I plan on riding my bike more often for pleasure, even if it is only for 30-45 minutes at a time.

As for the food portion, I already know I can cook healthy and tasty. It's just a matter of portion control, and to that purpose, I've sworn to actually start using my food scale more often, and measuring portions, so I have a better feel for what is actually one serving.

wish me luck. I won't post my starting weight, but hope to track progress as I go, on a weekly basis.

And now...I need a cold shower...my muscles doth protest greatly...

Boy am I feeling it.

[Rapscallion]

The trick to feeling the pain is to keep going if it's muscular - if I start something like this, it aches like you wouldn't believe for the first few days. Let that subside somewhat, and then do it again - second time won't be as bad. Third and fourth times ache a bit, but then it keeps getting easier.

That's when you should be able to start pushing yourself.

Joint pain - see a doctor.

Rapscallion

[The Gatekeeper]

Also remember that muscle feels pain, fat does not. And that is a good thing!

really it is, I promise