I'll update this thread regularly, might not be interesting but it will keep me honest. Posting results is a good motivation tool, it keeps you on track.
Height: 175cm (5'9")
18 months ago I was maybe 1cm shorter but I weighed 68kg and had a body fat percentage of around 13% according to my scales. At the time I was very fit, doing 40-80 minutes of medium intensity cardio a day. I enjoyed it and found it pretty easy with little to no soreness the next day.
Then uni started, I got bogged down in study and bad habits and put on a lot of weight, and more importantly, have become completely unfit. I work at a hospital and I see what happens to people who don't take care of themselves all the time, so I'm starting to exercise and log it here. In the end I'm hoping my weight will be between 70 and75kg. I haven't et determined a time frame, but I started working out today with a friend, we should be good at keeping each other motivated.
- Lower body fat
- Improve cardiovascular fitness
- Put on some more muscle, mostly in shoulders chest, core, and back
- find a decent avatar for this forum :p
Now on to how I'll achieve these goals.
For the first few weeks this will be a bodyweight workout, the only tools I'll be using will be the floor, a wall, and monkey bars. I have freewieghts and a bench but I won't be using any of that until I get a fitness base built up, and I may continue with bodyweight exercises if it's getting me good results. I might also get into kettle bell workouts, crossfit, and I might start using weights with the bodyweight exercises (e.g. weighted pull ups) but I'll decide that in the future. I used to do a chest/back and abs/arms split with freeweights that worked well but I wanna have a go at bodyweight stuff.
So here's my regime to start out with. Reps aren't quite figured out yet as I've only done one workout. All will be done slowly and with good form. I'm aiming for low reps with a fair bit of resistance, if they seem low keep in mind that they're slow and I'm lugging around almost 90kg. So anyway:
- Short run to warm up
- 3x10 Pushups
- 3x? Handstand pushups
- 3x4 Pullups (hands wide to work delts)
- 3x5 Upside down situps (hanging off monkey bars)
- 3x3 Dips
- 3x? Hyperextension http://www.exrx.net/WeightExercises/Ham ... nsion.html
That's by no means an extensive workout but it gets that major muscle groups. Pushups are for pecs and triceps. Handstand pushpus for shoulders. Pullups for Deltoids, also help forearms. Situps for abs, could be replaced with leg raises. Dips for triceps. Hyperextension for hamstrings and back muscles. (spinalis, illiocostalis, longissimus) I can really feel this in the shoulders, delts, and abs atm.
I don't have a cardio regime yet. In the past I got great results doing endurance rides on an exercise bike. I'm plan on keeping cardio mixed up. I will buy a roadbike soon, and will be doing a fair bit of single track riding on my MTB. I may add some jump rode stuff and interval training but at the start it will just be cycling. Alot of cycling.
My diet won't be a calorie restrictive one. Instead it will be one that focuses on healthy food. I am trying to eat a lot of meat like chicken, turkey, fish, and lean beef. I'm also trying to get a wide variety of veggies and fruits in. I will be cutting down on fried foods, sugar, processed food, grains, potatoes, and anything generally unhealthy. (Note this isn't a low carb diet, grains and potatoes intake is reduced because I probably eat way too much of it.) Fluids will be mostly water, some tea/tisanes, fresh fruit juice. Will try to cut out soft drinks and definitely limit them to when I'm out of the house. I've lost a few kilos on this diet in the last four weeks alone, I wasn't expecting that result but I'll take it.
I don't smoke or drink or take any other drugs. Caffeine intake is solely from tea, but I don't drink too much of that. I still "cheat" a fair bit but I am getting better at it, a diet change is a health choice for life and doesn't happen over night.
I'll try to update this thread regularly with my body weight, body fat (once i get new scales), and exercises done for the day.
I know that was very long, so if anyone read it all good on ya. If you have any questions, comments, or suggestions feel free to post.
First Update: 17/11/2009
Did the first strength training session today. Have yet to figure out how many reps to do of each exercise. Will need padding to do the hyperextension with monkey bars otherwise it just hurts the pelvis too much. Will also need to do handstand pushups right after pushups, if I try them midway through the workout I can't do them properly.