Feeling Good - Looking Good is Next?

It has been a good few days on the workout front.  Although I completely BLEW my diet when I went to VOLT RESTAURANT in Frederick this weekend - I must say it was worth the calories.

I did learn a very valuable lesson on Saturday Evening.  After a month of limiting the amount of rich food you allow yourself to eat - it is not smart to indulge in the 8 course tasting menu.  The rich food really overwhelmed my system - and sleep was fleeting on Saturday night.  I think I am going to temper my cheating - when I do - so I can really appreciate the treat.

Workouts have been getting better and better.  The 3 mile walks are really easy - and I am pushing the speed to get to 14 minutes per mile.  This allows me to work up a sweat - and get some cardio benefit from the exercise.   The program at CRUNCH FITNESS is not getting any easier - but is certainly not killing me either.  I am finally over the true PAIN that comes with starting up a fitness regime.  Now - it is soreness - at various levels depending upon how hard I push myself.

I can feel my body getting stronger and my "core" strengthening.  I have been stretching before each workout to prevent injury - and have been adding weight and machines to keep pushing things along.  My body is slowly changing shape - but it is still not tangible.  My waist is at 34 - down from 35 - and I believe it is only a matter of time before I am down to 32.

August is almost over.  I originally hoped I would be somewhere around 165 pounds by the end of September.  If I make it - I can then start to work out on the diving boards at the pool.  I am not sure I will get down to 165 by then - but I am going to continue to press.  I will be at the pool 3 days a week starting next week with Brighid for her training.  I will try to start stretching during her practices so I am ready when board work starts.

  I LOVE the graphic above that states looking good and working hard cross paths eventually.  I have to have faith that this is true!

Week Five - Progress?

Progress?  The scale is telling me that although I have lost weight for the week - it is just a little bit over a pound.

Granted - I had vacation the week before and I did not get out EVERY day to walk.  I have to try to put this into perspective and understand that weight loss is going to slow - and it is not going to be consistent.

I have to look at this as the "GLASS IS HALF FULL"  Usually - 175 is my goal weight when I am whipping myself back into shape a few times each year.  This quest to get back into shape is a completely different experience.  175 is only half way to my goal - and it the progress is not going to be a straight line.  I must say that I am fitting into my clothes well -and am feeling much better than I was at the start of this quest a little over a month ago.  No pic today!  I have appointments all weekend - and had to get out of the house early.  Maybe we can really see a difference next week at photo time?  I can only hope!

Adding Weight to Lose Weight

I put in a great 4 mile walk Saturday night before I left the beach.  I was not very motivated to walk - it had been a long week -and I had packing and Sunday appointments on my mind.  Sometimes it is mind over matter - I have to force myself to get my sneakers on and walk out the door.

I tend to post a lot of motivational "stuff" on Facebook.  People comment on what a "Positive" person I am - and how much they enjoy my posts.  Inspirational they say!  The truth of the matter is I need to see this rhetoric each day to stay focused and push forward.  I have learned it is often the process of thinking positive thoughts that leads to positive results.

I am also learning that motivation is a funny animal.  What motivates for one person may be hogwash for another.  The key is to find what motivates you and focus on it.  Another important factor is understanding that what motivates will CHANGE over time.  When I was younger my motivating factors were EGO driven.  Now that I am older - it is more self actualization.  Can I do it?  YES I CAN.  I used to remember listening to a quote just like this watching TV with my kids.  I think it was DORA - but it has recently become my Mantra.

I worked pretty hard on Sunday -out with clients in the pouring rain.  I finished up around six o'clock - and the last thing I wanted to do was go to the gym.  I laced up my shoes and got out the door.  The workout was amazing.  After 5 days away - the stretching was especially satisfying.  My muscles felt ready to work.  This is a HUGE change from when I started a few weeks ago.

I added 3 machines to my routine yesterday.  The core work that my trainer gave me is still great - but I wanted to do something to add additional stress and strength to my abs.  I added 2 different ab machines - and did 3 sets of each with enough weight to exhaust the muscles.  It felt good.  The third machine was a chest press.  Although I can feel my core strength growing - I was not happy with the lack of definition in my chest.  The machine was great.  I found the right weight to add three sets and pushed to exhaustion.

I was really feeling it last night - and again this morning.  Not bad pain - but good pain.  I think I have found a productive addition to my routine with these new machines.  To top it off - I walked 3 miles this morning to try to stay loose.  No booze this week - and diligent walking and exercise.  Lets see if I can take off 3 pounds this week.  That will be my goal.

Week Four - Seeing Progress!!

Well - it has taken 4 weeks of hard work - but I am finally starting to see some TANGIBLE results from my quest to get back into shape.

It is amazing how ones perception of how they look, and present to the public, may differ from reality.  Looking at the photos showing my progress in weight loss and fitness has made this very clear.  I always felt I looked good - and was in decent shape (For a 50+ year old man).

This week has been tough in trying to stay on course.  I spent the better part of the week in Fenwick Island, Delaware with my wife and kids on vacation.  Not having a cocktail was going to be next to impossible.  Especially with my friends and family.

I decided to TRY and be smart.  When I did drink - it was vodka and soda with a splash or orange or grapefruit.  I limited myself to 2-3 drinks per day, and was sure to get my walking in when I could.  Rather than gain weight - which I expected - I actually lost a few pounds.  Although I would have liked to see more progress, it is progress none the less.

I did not get to the gym - except for Tuesday of this week.  I felt a little guilty for not getting some physical work in -even if it was core work with push ups and sit ups.  I promise myself I will get to the gym when I get back to town tomorrow - but I have to see how things go with clients.  I have to do my best to get the workout in.

Pictures are looking better.  I still have a long way to go - and I think that the next 10 pounds of loss will help me to outline some definition in my frame.  Walking has become a no brainer.  That gives me hope that the regular gym work will eventually show results.

Pushing a Little Harder

After my workout and weigh-in this past Saturday - we all left for Fenwick Island Delaware for vacation.  I must admit - I did not do a thing on Sunday - which is exactly what I was concerned about when I wrote earlier in the week.  Yes, I felt guilty - but boy did I feel good and rested on Monday morning.

Monday afternoon I walked 3.5 miles in the heat.  It loosened me up - allowed me to break a good sweat - and got me motivated to get to the gym when I got back to DC earlier today.  Maybe a day of rest every once in a while is a good thing.....

I went to the gym today between appointments.  I only had an hour - so limited my stretch time to the long muscles and my back.  The core exercise felt good.  The push ups were easier.  I did not reach exhaustion on any of my 3 reps.  Even my progressive sit ups were better than usual.  I decided to increase the weight on the oblique machine to 70 pounds.  It felt good - by the third set I was feeling the burn on each side.

Feeling giddy - I hopped on a sit up machine and added some weight and did 3 sets as well.  I must be getting somewhat stronger in this third week because adding this set did not really hurt me.  I continued with the rest of my routine - and was feeling pretty good.

On the way out - I saw a chest machine that seemed pretty user friendly.  I set the weight at 70 pounds and did a few sets.  Wow - I could REALLY feel this machine.  My chest is obviously not getting any workout from the core sets I am doing.  I did two sets of pushes - and I know I will be hurting tomorrow.  This may be just the trick to firm the chest and get rid some flab that seems to be the beginning of a man-boob issue.  I would certainly like to have this under control before the pool workouts start in the fall.

You know - the graphic says it all.  Slow progress is still progress.  If I can get my weight down to 170 - I can start stretching and preparing for the board work.  Will it happen before September 1?  Probably not - but at least I am going in the right direction.  PROGRESS!

Week Three - Weigh In and Update

Well - there is some satisfaction that I can now fit into some of my 34 waist trousers.  Notice I said some - not all.  I am happy with the progress I am making - as long as I am moving forward.

The workouts are getting easier to recover from.  I get my butt kicked at the gym - feel pretty good - but am sore as can be the next day.  I have started to walk on alternate days from the gym - and generally the walk loosens me up to a point I get through the day without too much fanfare.

Believe it or not - I have not yet been back to the trainer.  I have been trying to get a session scheduled but settlement delays have really screwed up my week.  I was not sure if I was coming or going for a little while and scheduling a trainer seemed futile.  I was able to get into the gym and get in my workouts.  Surprisingly - I have been adding weight to one of the machines and have been keeping in good form.

This upcoming week I am going to be at the beach (Fenwick Island) taking it easy with the wife and kids.  I have promised myself I will walk -and get in the core training on alternate days.  I am going to do my best to stay with the Adkins diet while I am there.  Peer pressure - and the beach environment may make this tough.

Here are the weekly pictures.  I don't see any progress, but I must say I feel it.  My workouts are getting easier - and I feel like I may have a bit of definition coming into my arms.  Time will tell - and the pictures don't lie!

Be Careful of your Desk Posture!

You have to laugh.  I have been diligently doing all I can to be sure I do not hurt myself during my path to getting fit.  I have been surprisingly successful - and am learning that it is worth being patient to slowly move forward towards your goal.

Yesterday I had a full day and planned on working out at the gym in the late afternoon.  I felt pretty good - especially after overdoing it in the heat over the weekend.  A day off from walking let my body recover a bit - and I was looking forward to getting back in the groove.  I was working on the computer at my office pulling up listings for a client.  I don't know exactly when - but I started to feel some pain in my back that was more annoying then debilitating.

I think it has to do with me sitting at my desk with very poor posture.  Posture?  Yep - I think that is what caused the pain.  I was a little bit angry at myself - after all - I was being so careful to prevent just this type of nagging injury.

I was hoping it was just a muscle strain - so I went to the gym to stretch out.  They have a great piece of equipment there that really guides you through the motions to thoroughly stretch all the major muscle groups of your body.  Although it hurt a bit - the stretching was great.  It reduced the pain and pushed me to try some of my workout.

I am happy to report I was able to get through ALL of my workout without hurting myself.  I still have some residual pain from the "posture injury", but it is certainly better than it was.  I must say too that I was SO HAPPY that I made the decision to go to the gym and stretch.  Getting the workout in was an added bonus.

On the FATIGUE front - I am doing a bit better.  The walks in the morning are tough the first mile - but feel quite beneficial by the time I am done.  There is a feeling of satisfaction from getting in some cardio and the residual muscle pain is now almost non-existent.  Overall - I think the muscles used in my walking have started to acclimate to the work.  The soreness has become welcome instead of problematic.

I still have a way to go in acclimating my muscles used in my gym workouts - but even those have become easier to deal with.  They are still quite sore the next day - and uncomfortable.  Certainly though - they are better than they were.  Progress comes slowly.

I saw my trainer Edward at the gym yesterday.  I have not seen him since our initial meeting early last week.  I think he was surprised to see me - and even more surprised to hear I have been at the gym every other day since we met.  I am scheduling some time with him tomorrow to go through the complete workout and check on my form.  Secretly - I admit - I am looking forward to it!

Cliche' But True....

I have had a tough couple of days on the workout front.  I am coming around to understand that this is going to be a long journey.  This reality check has me a bit anxious - but still excited as I slowly improve my fitness.

I was expecting the pain and soreness that comes with starting a fitness program.  Especially for a couch potato that has limited his weight training to 12 ounce curls with beer and wine over the last 30 years.  What I was not expecting was the fatigue.

Fatigue?  Oh yes.....fatigue.  I don't know if I have ever really experienced the bone tired feeling that comes from shocking your body into responding to exercise.  The muscle aches and soreness was expected.  The fatigue was not.  I have been trying to rest and HYDRATE to assist my body in coping - but at least for now it has not had an effect in reducing the exhaustion.

Don't get me wrong, I knew this was coming.  It seems obvious that your body would be tired after exercise and weight training.  When I was trying to process this in my head I was having difficulty.  Why?  I have never experienced this before.

As a kid I was always playing some sports or activity.  Running was a preferred means of getting from place to place rather than walking.  As I got into competitive sports - training was every day.  I had never allowed my body to become "unfit".  I may be having more of a mental issue with this phenomenon that is interfering with me being able to work through the fatigue.

This weekend was especially tough.  I have been trying to walk three miles each day in addition to my strength training at the gym.  I walked in the heat (100+ degrees) this weekend and think I overdid it a bit.  The last mile I started to feel a bit dizzy.  I got home just fine and knew I had to hydrate.  I must have drank a gallon of water over the next hour.  Although I felt a bit better - the walk had taken its toll.  I was feeling like crap the remainder of the weekend.

I am not giving up.  I think the experience has taught me to listen a bit more closely to my body.  If I am really feeling fatigued - I may take a day off from the walk.  Luckily - I have a group of wonderful friends that have been very supportive.  HYDRATE, HYDRATE, HYDRATE - will be my mantra.  I hope the scale next week rewards my work!

Week Two - Progress Report

     Week two.  That phrase has a nice ring to it.  I am still sticking with the program and I have seen some good progress.

I am still walking every day and I am trying not to let the "real world" change my focus or commitment.  I still have a very long way to go - but the hardest part is getting started.

I followed through with my workout at the gym on Thursday - without the trainer.  I did the complete program the trainer laid out on Tuesday - and think I performed pretty well.  There are a few exercises that I have some questions about form - but I will address them with him on Monday.  I think I really only need him once a week - to keep me on track.

As long as I thoroughly stretch before the workout - I seem to do pretty well.  The difficulty comes 12 to 24 hours later when I can really feel the muscle soreness and fatigue.  Hopefully this will get better as I continue with the program.  So far - so good.

So - I lost 6 pounds this week.  My clothes are fitting a little bit better - but you certainly don't see a difference in the photos.  I am hoping that as I get to week Six - I can at least see some difference in muscle tone.  Maybe I should just say SEE muscle tone...

OK,  my showings are done for today - and I am heading to the gym to stretch and workout.  I will then warm down with a three mile walk.  Keep your fingers crossed - I can use all the moral support you can provide.

Yesterday was my first training session at CRUNCH Gym.  I met with the trainer - and spent about 15 minutes discussing my goals. Most importantly - I discussed  my anxieties in reaching them.

It is obvious that it is going to take a lot of work to build strength.  My worry is that I can find a program that will allow me to gradually build strength without getting discouraged.

My last experience with a gym was 20 years ago.  I had a trainer that KILLED me the first day.  The pain of recovery was so bad - that I never went back.  I shared this with Edward - my trainer - and he promised to put together a program for me that would be tolerable.

The new mantra in fitness is CORE TRAINING.  It seems that getting strong is no longer about pushing up weights or necessarily using fancy machines.  Edward took me through a series of exercises that did not seem to be doing a lot to work my muscles.  As we got deeper into the session - I learned how wrong I was.

Although each of these exercises uses small movements - and your own body weight as resistance - cumulatively it has a huge effect.  Each segment of the workout focuses on a different muscle group - but all of them also work your abdominal muscles.  After the workout is over - you are pleasantly exhausted and really feel like you have worked.

Last night I focused on hydrating - and stretching.  I was in bed by 10pm - and was tired.  This morning I was stiff and sore - but not so much that I would consider not continuing the program.  I walked 3 miles to loosen up a bit and came home to have my coffee, hydrate and plan my day.

As the morning progressed - I can feel the lactic acid marinating my muscles.  Yes, I am uncomfortable.  I don't plan on doing much more today for fitness except maybe stretching later.  I hope my muscles quickly recover and I will want to tackle my core training again tomorrow.

Although I knew there would be PAIN involved in getting back into shape - there is nothing like experiencing the pain to bring reality into focus.  This is a complete transformation.  I have not worked some of these muscles for 30 years.  It is going to take time and effort to get over the initial shock to the system.  I have to really focus mentally on getting through this stage of training.  So - if you see a lot on inspirational nonsense on my Facebook page - you know why......

My quest is still not public.  At some point - it will be.  If you found me here - come visit me on FACEBOOK.  You can see what I do in the real world here.    Gerry's Facebook Page