Tuesday, December 13, 2016
I've been alternating high intensity interval training (HIIT) on an exercise bike and then light weights on the other days. It will be a 6 day schedule.
On the bike it is 2 minutes of warm up, 30 seconds all out (probably should have started at 20 seconds), then 2 minutes of recovery in between. I do three 30 second "work" periods and 4 minutes of cool down. So it is 11 and a half minutes of working out. Weighed in at 181.6 today. Feels like it's really fast and I hope I can keep it down. MY longer term goal is to get to 165 with some muscle. The body mass index used by docs says I should be at 130-145. I'll see how things go between here and Valentine's Day when I hope to be at 170.
My workout is light at 3 sets of 20 in order to get my joints used to exercise before going heavier. I'll probably stay with 20 reps until New Years and then start adding weight and go to 15, then 12, then 10, etc. I'll vary my workouts as I get bored or hit plateaus.
Most of the elders at the gym talk to me and are super encouraging. There are a couple of them who go in what look like pajamas. I got off a machine and turned around and one of them was glaring at me because I was apparently in his way.
Diet - I've cut soda & white bread intake and I'm sure that's a big part of the weight loss. The workouts I'm doing are not going to make me lose weight as fast as I am.
So here's the workout. All on machines. I'll use them until I feel really good about where my lifting and form are at. All 3 sets of 20 for now and all in pounds.
Leg Press 110
Ab Machine 30
Back Extension 70
Lat Pulldown 30
Chest Press 50
Overhead Press 30
I'm thinking the new tagline for this period of the blog might be
Keep HIITing it!
Let me know what you think.
You're on the right track Enrique. I'm not an expert on fitness, but looks like you're doing everything right and preparing for long term, life long changes. Keep up the good work.