I have put off REALLY exercising until now. I wanted to make sure my diet would support it without becoming cannibalistic. After calculating how much protein, carbs, and fat I need for a normal day (and how to compensate for added exercise, especially weight training), I have a set schedule that I want out in the world. This will make me even more accountable. So, here it is.
Mondays: Ab Doer (which burns about 4 calories per minute), plus this routine: BEST Beginner Muscle Building/Strength Program: Day 1 Full Body plus cool-down walking (basically back and forth in my driveway) for 20 minutes.
Tuesdays: Ab Doer plus Cardio (I’m currently rotating between Core Rhythms Latin Dance, and three different Tae Bo videos) for as long as I can (got up to 18 minutes yesterday but working up to at least 30 minutes).
Wednesday: Ab Doer plus this routine: BEST Beginner Muscle Building/Strength Program: Day 2 Full Body plus cool-down walking for 20 minutes.
Thursday: Ab Doer plus Cardio (I’m currently rotating between Core Rhythms Latin Dance, and three different Tae Bo videos) for as long as I can.
Friday: Ab Doer plus this routine: BEST Beginner Muscle Building/Strength Program: Day 3 Full Body plus cool-down walking for 20 minutes.
Saturday: Ab Doer
Sunday: Not a dang thing.
Now, because I had to make room in the garage (it’s a functional single-car garage, so had to move the rototiller, various tools and mower out of the way), I didn’t start my weight training on Monday. I figure I’ll do this setup for at least two weeks, then switch the muscle building routines around so I don’t get bored. I currently only have a barbell, 2 7.5 pound weights and 4 25 pound weights. My eyes were opened wide when I tried using the 7.5 pound weights and I couldn’t do it. So, today I did this strictly with the barbell. What an eye opener! The inner-me is a manly man but it turns out I’m a weakling. I can’t wait to change that!
Due to my really low carbohydrate intake, it was recommended adding carbohydrates 30 minutes to an hour prior to exercise (to feed the muscles). I’ve been looking online for sugar free pre-exercise foods and there is a lot more research I need to do. Today, I just had breakfast (leftover mushroom pizzas) and worked out 30 minutes after eating. Then, I had a scoop of protein powder (I bought a 5 pound container Twin Labs sugar free Vanilla protein powder in 2010 … yup, still have about half and that came in handy last night when I realized I had not had enough protein). Since all I lifted was 10 pounds, I figured I didn’t tax myself enough to need any more.
If anyone’s interested, I’ve started using My Fitness Pal. Until I get a really good nutrient content book, this was the only way for me to really see what I was doing right (and wrong). I’m putting everything I eat and drink in there (forgot about Rockstars … need to fix that) and will be putting all my exercise in there too.