It has been 13 days that i have religiously been hitting the gym and doing my back exercises separately at home. Of course, its too short a period to see any change and effects. What i can endorse however, is better circulation, bounce in my step and some expected, muscle ache. There is a renewed hope in my health and a peaceful calm in my sleep.
The good thing abt this slow start is that i aint killing myself. I am still contemplating breaking up the week with limb specific work out. Presently, i am following the old school regime.
After which i hit the machines where again i follow top to bottom and inside out work out. To avoid confusion, i do 2 sets of 15 rotates each for all the exercises. I started with 5kgs dumb bells and have now moved to 7kgs. Hope to start September with the 10kgs set.
On two days of the week, i focus largely on my back, which involves
I make a point to finish the work out with another 15 minutes of cardio of walking on the treadmill at 4% incline and speed of 5.5 speed setting OR cycling at resistance of 5 for 15 minutes
Progressively, i would like to increase the weights so that there is a substantial increase in the muscle mass - which will continue the burn calories. Also i want to increase the intensity of the cardio and involve some jogging or circuit work out where i will walk for 2 mins and run for 2 mins, so the heart rate stays high for a longer period.
Since i am only going to the society gym, i aint making excuses of driving, parking, locker room space etc. Also, cos i am a morning person, its time spend productively, till rest of the world comes around. I have sore muscles right now. But its not causing any trouble with my day to day functioning.
In terms of food, my friend Andu was in town and gave an interesting perspective. Its quite simple to measure, if your stomach isnt giving you signals that its full. The amount of food that you eat in one meal, should fit in the cup of your palms. Yup! Thats all your stomach can fit in anyway.
I have included dry fruits that Shiril has got, fruits, veggies, dal, sprouts in my food habit. Since i had over done the booze since the end of May this year, i am totally off the juice since 28 July. Giving a break to my body, i also am staying off meat for a month to begin with. lets see where that one leads...
The good thing abt this slow start is that i aint killing myself. I am still contemplating breaking up the week with limb specific work out. Presently, i am following the old school regime.
- walk on the treadmill for 15mins @ 6 speed - break in to a sweat.
- basic top to bottom warm up and stretches.
- 100 jumping jacks (50x2).
- 50 squats (25x2).
After which i hit the machines where again i follow top to bottom and inside out work out. To avoid confusion, i do 2 sets of 15 rotates each for all the exercises. I started with 5kgs dumb bells and have now moved to 7kgs. Hope to start September with the 10kgs set.
- lateral pull down - front.
- lateral pull down - neck.
- shoulder press with dumb bells - sitting on the bench, with the dumb bells under my chin, wrist facing inside and curl as i raise the dumb bell above my head.
- flat bench press with dumb bells.
- inclined bench press with dumb bells.
- flat surface fly's on the bench.
- flat surface tricep extension with knees folded up, followed with a crunch.
- bicep curl.
- forearm curls.
- standing up both hands tricep pull up.
- leg extension - both push and pull.
- calves extension on the aerobic step.
On two days of the week, i focus largely on my back, which involves
- dead lifts with the bar and weights.
- bend over lifts with semi squat.
I make a point to finish the work out with another 15 minutes of cardio of walking on the treadmill at 4% incline and speed of 5.5 speed setting OR cycling at resistance of 5 for 15 minutes
Progressively, i would like to increase the weights so that there is a substantial increase in the muscle mass - which will continue the burn calories. Also i want to increase the intensity of the cardio and involve some jogging or circuit work out where i will walk for 2 mins and run for 2 mins, so the heart rate stays high for a longer period.
Since i am only going to the society gym, i aint making excuses of driving, parking, locker room space etc. Also, cos i am a morning person, its time spend productively, till rest of the world comes around. I have sore muscles right now. But its not causing any trouble with my day to day functioning.
In terms of food, my friend Andu was in town and gave an interesting perspective. Its quite simple to measure, if your stomach isnt giving you signals that its full. The amount of food that you eat in one meal, should fit in the cup of your palms. Yup! Thats all your stomach can fit in anyway.
I have included dry fruits that Shiril has got, fruits, veggies, dal, sprouts in my food habit. Since i had over done the booze since the end of May this year, i am totally off the juice since 28 July. Giving a break to my body, i also am staying off meat for a month to begin with. lets see where that one leads...
