Sometimes it’s fate, other times, just a will, but eventually in our weight-loss journey, we realize that we have to do more than just watch our food intake. I knew that the only way for me to reach my goal was to take that next step and start working out regularly.
I had the unique experience of having things align just right and a co-worker/friend who decided it was time he also started back to working out. So we made an agreement to get together a few times a week (four to be exact) during our lunch hour. After two weeks of delays, we finally got together and started on a workout that he arranged.
Jason was in the air force several years ago and, off and on, had kept up a workout regimen. However, with job layoffs and other stuff happening, he was soon off that track and had been for a while. He has as much weight to lose as I do, though I’m sure it won’t be nearly as much as he still retains some of the muscle bulk from previous years. I, on the other hand, have almost no muscle bulk so I’ll be putting some on as I push to lose more weight.
The workout Jason has organized for us is probably not the best, or most thorough, but I believe that it is working for me. Here is a basic rundown of our workout hour:
- 20 min. Cardio (primarily elliptical training though we will branch out to jogging when the weather warms up some; should be no problem here in Texas).
- a combination of situps, crunches and leg lifts to work on our abdomens.
- 30 min. of weight-training as outlined below:
- Mondays & Wednesdays - “Chest Days”
- 3 sets of Bench press, each set increasing in weight.
- 3 sets of tricep pulldowns
- 1 set to work the rotator cuff
- 3 sets of chest compressions
- 3 sets of military press
- Tuesdays & Thursdays - “Bicep Days”
- 3 sets of bicep curls, each set increasing in weight.
- 3 sets of shoulder shrugs
- 3 sets of forward arm lifts
- 3 sets of lat pulldowns
As you can see, there are no leg exercises or anything else that would flesh out this workout. However, it will take time for me to get used to this so that we can add other exercises when I’m able to do the others in quick succession.
Jason’s theories are as follows:
- Doing the cardio first “handicaps” you so that you can maintain a higher heartrate and get more out of each exercise. You will be unable to do your “maximum” on the weight training, but my purpose is to lose weight, not bulk up.
- You have to keep setting the bar a little higher each week so you don’t “plateau” and still get the most out of each workout.
- Many of the other exercises we are leaving out are a result of the limited exercise equipment we have to work with.
- Push yourself to the most you can do, and don’t give up when you can really get in more reps or sets.
The last workout I had on Monday was one where I truly took the last one to heart and pushed myself hard. I didn’t hurt anything, but I could feel that my body was wore out from it. I would have kept it up too if it hadn’t been for the gout attack I’m dealing with now (which allows me time during this lunch hour to post this entry).
I truly don’t recommend this workout for everyone. Jason is really pushing to get back to his maximum lifting from years past. I don’t have that goal in mind so my mindset is a little different. I do want to build the muscle necessary to push myself further and gain the endurance needed to lose the weight I have left on my goals. I won’t become a bodybuilder as I think that starts changing the focus of self. I want a healthy self and that means having a healthy view of what I should be or become.
So try to find a workout buddy if you can. It makes a world of difference in what you thought you could do before. After all, part of the reason it works is because you don’t want to disappoint your partner by giving up. Each of you will push the other further than if you go it alone.
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