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Mm, endorphin high! Good workout at lunch today.

I'm still carrying a lot of extra weight from the three months I wasn't able to workout. I've gotten back into the swing of things, though, and I'm lifting weights without excessive pain or strain on my hips, so that should start to change.

I'm starting to be a little happier about the way I look again, which is nice; I've been quietly unhappy with my body for a few months now.

In case anyone is curious, my basic program is as follows:

M-W-F are weights days
Tu-Th are cardio days

Every workout starts with a 5 minute warm-up - usually either
cross-trainer or sitting in a low horse stance.

Then I do a full set of stretching, holding each stretch for 20 seconds
(anything less than 15 seconds is useless)

Weights days, I do about an hour of weight lifting, followed by 30 min of
lower impact cardio (usually cross-trainer) Each of my weight days
includes a set of ab exercises. (Monday is chest/triceps, Weds is
legs/shoulders, Fri is biceps/back)

Cardio days, I do 3-4 ten minute sets on various higher impact cardio
exercises (treadmill, exercise bike, kung fu forms, rowing machine, stair
climber), and then do enough cross-trainer to fill out an hour. I use the
cross-trainer a lot because it's easy on knees, hips, etc. but still burns
a lot of calories. I sort my cardio by impact level; kung fu and treadmill
first, because they're the hardest on my body, then I go gradually
easier. If I go the other way, I'm sore by the time I get to the hard
ones, and I either have to stop, or have a higher chance of injury.

When I have to be somewhere after work and don't want to be leaving the building around 7:00-7:30, I rush through a workout at lunch, like I did today; lunch time workouts are shorter, skipping cardio if I do weights, or only including 30 min of cardio if not; that's about as much as I can do while staying close to an hour's lunch break.

I usually eat a handful of almonds and a piece of fruit before I work out. On cardio days, I have a glass of milk afterwards. On weights days, I've been experimenting with a protein shake. I'm finding the food intake right afterwards, before I spend an hour driving home, is making a big difference; if I don't, I tend to be pretty light-headed and shakey when I get home, and then I am incredibly hungry.


( 7 comments — Leave a comment )
Jul. 25th, 2007 06:20 pm (UTC)
Then I do a full set of stretching, holding each stretch for 20 seconds
(anything less than 15 seconds is useless)

Is that for everyone or just you? If that's true my stretching has been very ineffectual.
Jul. 25th, 2007 06:23 pm (UTC)
For everyone. You have to hold a stretch for 15 seconds to get any benefit from it. I go to 20 because flexibility is something I specifically want to work on.
Jul. 25th, 2007 07:33 pm (UTC)
I've discovered that eating something small immediately after an evening Bikram class has a huge difference in how much I eat before I got to bed.
Jul. 25th, 2007 07:47 pm (UTC)
Yay! I'm glad you're feeling better and getting some progress goin on dude!
Jul. 26th, 2007 02:14 am (UTC)
Wow. I have to admit, you're one of the last people I would have thought to be feeling bad about their body. You never impressed me as anything other than, well, frankly, lean and incredibly attractive.

It's funny how subjective it all is. I'm sure tons of men would LOVE to have your physique. As strange as it is to me, I have a lot of friends on my FList who haven't been as successful as I have at getting off all the excess weight, and I'm sure some of them would love to be where I am at as well, skin and all. Yet I have such a complex relationship with my body and my body image issues are ... well I'm in therapy for it. There are days I rue my body.
Jul. 26th, 2007 07:12 pm (UTC)
When I'm in a bad mood all I can see are the imperfections; too much belly, not enough muscle, too much hair, etc. After a few months of that I'm finally back to where I only see myself that way *half* the time. Last summer I was doing much better, but then I hurt my hip and put on weight. I suspect an outside observer, espeically one who only sees me clothed, wouldn't be able to tell the difference, but then, these things aren't really about how *others* see us, are they? :)
Jul. 26th, 2007 01:40 pm (UTC)
Thanks for helping me with the workout advice the other day. Check out my latest entry to see just how well it's been working for me :)
( 7 comments — Leave a comment )

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