AlanBarber.Org
Fitness Log
Thursday, April 15, 2004
I'm in better shape than I though I was!
It has been an extraordinarily beautiful day today! I was so inspired I went running. This is the first time I've gone running since last summer mind you.If you read my fitness guide you will see the first two weeks of running are suppose to be 10 minute walk, 5 minute run, and 15 minute walk. I have read the minimum time for aerobic exercise is 20 minutes. The plan being that I would build up the running section and shrink the second walk section. That was so I would have a nice gradual build up of my endurance. Well I was feeling very good after 5 minutes so I decided to just push myself to do 10 minutes of jogging. Suffice to say I made it to 10 minutes and though I was starting to tire I pushed myself harder and made a full 20 minute jog.
I'm surprised at how good I did! I didn't think I was anywhere near that level. I started running last year but would die at just 5 minutes and feel physically ill. However, looking back I was probably ten pounds heavier and still drinking a good 3 plus cans of pop a day. The lack of soda helped loss the weight but more importantly the huge doses of caffeine were removed. My heart is just in much better shape now from not being jolted with all the caffeine.
So long story short I'm going to adjust my running guide. I think pushing 20 minutes out the gate will still be too much for my poor old heart. I'll probably just add 5 minutes to the jog each week and 5 less of the second walk session.
I also did my triceps and biceps exercise today. There's nothing big to report there since they're just your basic lifting weights and doing dips.
Woo I feel good today!
on 04/15/2004 at 07:25 PM
Wednesday, April 14, 2004
My fitness routine
Well I finished my fitness routine that I'm going to do. I've actually started part of it this week. I'm doing everything except the running because the weather has been completely trash the last few days. It's been extremely cold, very windy and raining. However, the plan goes into full swing this Sunday. I've devised a 8 week plan that spreads out all the exercises I want to do over 7 days. Everything is spread out so it gives plenty of time to rest body parts so I won't skip days due to feeling too sore, tired, etc.The basic schedule looks like this:
Sunday
Biceps / Triceps (Bicep Curl, Tricep Dips)
Running
Monday
Abs (Crunch, Reverse Crunch, Oblique Twist)
Tuesday
Pecs (Pushups, Chest Flyes)
Running
Wednesday
Abs (Crunch, Reverse Crunch, Oblique Twist)
Thursday
Biceps / Triceps (Bicep Curl, Tricep Dips)
Running
Friday
Abs (Crunch, Reverse Crunch, Oblique Twist)
Saturday
Pecs (Pushups, Chest Flyes)
Running
If anyone is actually interested in the specifics as far as how the exercise work, number of reps and sets to do, etc you can view this word document that I created.
http://www.alanbarber.org/gallery/files/fitness/fitness_guide.doc
I printed it out and taped it to my closet door so I see it every day.
Along with that I made a little check sheet for me to mark of my work every day.
http://www.alanbarber.org/gallery/files/fitness/fitness_chart.doc
It's a nice little motivational tool. It reminds you not to skip days because otherwise those missing checkmarks seem to mock you.
So, just twenty minutes ago I did my exercise for my abs so I'm actually done for the day. I did one set of eight reps for each exercise. It may not sound like much but there are actually four different exercises in the workout. The Crunch works the upper abs, reverse crunch works the lower abs, and you do oblique twists for both the left and right side of the abs. These separate exercises actually target the abs much more than any old sit-up can do.
Tomorrow is supposed to warm up so I might try to start running as well as work my biceps and triceps. Here's hoping it does!
Friday, April 09, 2004
The Planning Stage
I spent some time last night and this morning thinking about what I was planning to do. I think one of the reasons so many people fail at diets and getting into shape is that they don't have a real set goal. People look at themselves, realize their fat and just say, "I need to loose weight." They say they'll go on a diet but because they have no real goals to focus on end up failing.I've decided to focus on three key areas.
First will be weight loss.
I'm by no means morbidly obese but according the BMI (Body Mass Index) chart I am in the overweight category. I am 5 foot 10 inches and weight 180 pounds according the bathroom scale that I just weighted myself 10 minutes ago. The BMI says that's an index of 25.8 and considered overweight which is a 25 to 29. The normal range is 18 to 24 so the chart says for my height to get a 24 I need to be at 172 pounds. Actually that's rounded down. If you check the mathematical BMI formula 5 foot 10 inches and 172 pounds is a 24.7. To actually get an even 24 you should at 167 pounds.
So my overall goal will be to loose around 15 pounds and get to 165 pounds. That'll put me at 23.7 on the index and nicely into the normal range.
Second will be to shape my upper body.
Right now I'm just a flabby tub of jello. I have a spare tire, love handles or whatever you like to call it. Basically, there's this extra hunk of fat on my belly that I'd like to get rid of. It's nice to dream about washboard abs and the like but I'm just going to be realistic and focus on flatting the stomach and waist.
I have minor case of the man-boobs so I'll also work on defining my pecs as well. Again I'm not going for body builder super pecs but if I can remove some of the fat and firm them up I'll be doing good.
I'm looking to shaping my upper arms too. I'm just looking to tone up the biceps and triceps a bit. Basically, remove the flabby undersides and make the tops look a bit more defined.
Third and finally, my goal is to be able to walk to class, go up a flight of stairs, etc without being winded.
It's sad really when you get winded just walking to your classes every day. If I can just up my health to where that's no longer a problem I will be doing great.
So there we have it, my three overall goals.
Now all I have to do is figure out how to achieve them. Since I don't want to join a club I'll have to figure out things I can do on my own to do it. That'll be what I do today. I'll start reading up and form a guide for myself to follow. It will include what exercises I need to do to tone specific areas, a reasonable and realistic weight loss time table, etc.
I've said it before and I'll say it again. I'm not doing a crash course diet just to dump some quick pounds. I'm looking at a long term improvement of my health. If it takes several months to loose those 15 pounds and get my body in shape so be it. This is about improving myself for the rest of my life not just to look good for some special event.