It has been mentioned to me, I won't say who mentioned it, but it's someone in my house I'm related to by marriage, that I have been slacking in the blogging department. The question is, why? Am I too busy? Not really, it's summer, so no work. I did paint and put in a new floor in the bathroom this week, but it really didn't take that long, a couple of afternoons. I've thought about posting, I've had the topic for this post since my last post, so why didn't I post? Because, just like alot of you, I'm a PROCRASTINATOR! I'll try to do better, and post more consistently.
Before todays post I should mention a couple of things; this blog is meant to be entertaining as well as informational, there will be jokes, some funny, some not so much, there will be sarcasm, lots of sarcasm. Also, on a more serious note, please remember that I am passing on what worked for me, you may have to adjust to fit your needs, goals, abilities. And lastly, any particular products, services or businesses I mention are just that, mentions. I am definitely not being paid as a pitch man. Now that the disclaimer is out if the way.
You've signed up at the gym. You've signed up at a gym, right? You've at least taken their free pass haven't you? Or you bought a Bowflex, or a home gym, or you created some space to workout in the basement? Right? Right? For now, let's assume you are going to workout outside your home, what should you do? When you signed up, someone should have taken you around to all of the machines and showed you how to work them. That would include the treadmills, ellipticals and bikes. The easiest way to set up a program when you start is to use the machines. They are fairly straight forward, most have pictures of the muscle groups you are working and instructions on how to perform the exercise. If you are going to workout 3-4 times a week you can work all of your muscle groups each time you go. As a general rule work the big muscles first (quadriceps, hamstrings, chest, back) then move on to the smaller muscles (biceps, triceps, calves, shoulders) make sure to get in at least 15 minutes of cardio each time you workout. When I started I used workouts from a book called "Getting Stronger" which was used as a textbook in a strength training class I took in college. You can get "Getting Stronger" at Amazon or Barnes and Noble. You can procure a used copy for about 8 bucks on Amazon. My 1st workouts went as follows:
10 minutes of cardio
30 minutes of strength training
Rest 45 seconds between sets
The last 2 in each set should be difficult
3 Sets of 10 reps (will now be shown as 3x10) Squats/leg press
3x10 Bench/Chest Press
3x10 Leg Extension
3x10 Pec Deck
3x10 Leg Curls
3x10 Biceps Curls
3x10 Triceps extension
10 minutes of cardio
My cardio was all elliptical.
I did this 3-4 times a week.
Then, my wife dragged me to Barnes and Noble one night and I found another book. "The Body You Want in the Time You Have" This book does a great job of laying out workout plans based on time, frequency and goal. The book also shows how to do the workouts with fitness center equipment, home equipment and no equipment. "The Body You Want" is put out by Men's Health magazine, but the workouts are appropriate for men or women. I like the fact that there are workouts for getting lean, gaining power, putting on bulk and general fitness. On Amazon "The Body You Want" can be had for about 4 bucks, used.
Remember, any work out you do is better than not working out. While you're at the gym, watch what other people are doing, you may learn something. Don't be afraid to ask questions of the people there working out, except for the guy with the white earbuds listening to a podcast. That guys a jerk. If you need motivation, try working out with a friend, or take a spin, boxing, aerobics or some other kind of class.
Be careful not to think that because you are working out you can eat whatever you want. It's almost impossible to exercise away a bad diet.
That's all for now, I promise I'll post more often, really I will.
