Wednesdays are Workout, Fitness and Exercise Time

I know there are diets out there that do not include exercise as part of the weight loss process. Personally I feel that exercise, especially resistance exercise, is very important for weight loss, weight maintenance and overall health. Hopefully my own case will point that out somewhat.

I stopped going to the gym and lifting weights regularly about 9 months ago – April 2007. I also let my diet go at that point and was pretty much eating anything and everything. In April 2007 my weight was 183 lbs. As of February 3, 2008 my weight was 203 lbs. That’s 20 lbs gained in just 9 months. That is simply unacceptable and I am going to do something about it! Over the next 16 weeks I will be aiming to drop not only that 20 lbs, but also an additional 5 lbs for a total of 25 lbs in 4 months.

So, I am back to a more reasonable diet that aims for 1800-2200 calories per day. I will begin using FitDay to track what I am eating and will give you access to that once I set it up. I have also gotten myself back to the gym. Just 4 sessions so far, but it’s a start.

One reminder for those starting out in the gym for the first time or even those returning after a layoff, you will be sore! I knew this, but forgot just how significant it can be. Even though I have tries to take it easy as I transition back to the gym I am sore, extremely so in my legs. It has made even simple things like getting in and out of the car difficult.

If you haven’t experienced DOMS (delayed onset muscle soreness) before I want you to be prepared. It can make all of your movements painful, but keep in mind it does go away and after 2 weeks or so of regular lifting it shouldn’t be a huge problem. You’ll find yourself sore the day after lifting, but even more two days after lifting. By the third day the soreness has typically subsided.

How can you avoid DOMS? Well, you can’t completely. Light aerobic exercise and very light resistance training will help since they both get blood flowing more rapidly through your body which will take away muscular byproducts faster and supply the muscles with more nutrients. Pain relievers can also help, I seem to do especially well with Aleve. Finally, just take it easy when you’re beginning in the gym.

I have a 16 week program that I have used very successfully in the past to get in really good shape fairly quickly. I will be posting that along with my own daily workouts on a new page called “My Journal” within the next week. You won’t want to miss it, this plan will change your body and very likely get you in the best shape of your life. Subscribe now so you don’t miss this killer workout plan along with all the great diet motivation, tips, and recipes coming up.