Gym Plan: Cardio

Bike (stay at ~70 rpm)

10 mins Level 2
2 mins Level 5
3 mins Level 3
2 mins Level 5
3 mins Level 2
5 mins Level 4
3 mins Level 3
10 mins Level 2

Total workout time: 38 minutes

 

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Gym Plan: Back Strength

Warm Up
Bike – 10 mins – Level 4

Exercises
3 x 15 Leg Extension  Р15kg (45 sec rest)
3 x 15 Leg Curl – 15kg (45 sec rest)
3 x 15 Abductor – 45kg (45 sec rest)
3 x 15 Rowing – 20kg (30 sec rest)
3 x 15 Chest Press – 20kg (45 sec rest)
3 x 15 Kneeling Cable Crunch – 5kg (60 sec rest)
3 x 15 Lower Back Extension – 20kg (45 sec rest)

Total workout time: 57 minutes

 

 

 

 

Spare Room into Home Gym

This afternoon, I decided to turn my spare room into a home gym.

Well, actually, I’ve had that idea for a while, but today I took action.

Technically, that room is my bedroom. But for various reasons, I can’t sleep properly in there. In 5 years in this flat, I’ve never got more than 5 hours uninterrupted sleep in that room, so I permanently moved to the sleeping couch in the living room (that sofa had been my bed since 2008, before I got a “proper” bed). That means my bedroom is currently more a walk-in wardrobe and junk closet, and doesn’t get used properly. But my living room has too many sharp furniture edges to put a yoga mat down for a workout.

So I pushed my bed all the way to the wall, moved my sideboard (which acted like a room divider stacked with Expedit/Kallax cubes) to the foot of the bed and stacked the cubes in a different way. Now I have a centre space that’s big enough to roll out my yoga mat (and leave it out without guests tripping over it), hold my punching ball, and might be big enough to even hold my exercise bike. Plus the cubes are big enough to hold my dumbbells, kettlebells, jump rope, boxing gloves and a DVD player, so I can run my DDP Yoga DVDs or watch an episode of my favourite shows while working out.

It’s by no means perfect, but it’s a good start. Rearranging my furniture opened up a lot of space in that room. And I don’t have to go to the cold basement anymore to use my exercise bike. I’m ok at an actual gym, working out with machines or weights, but I’m really self-conscious about my looks when doing floor exercises, so I prefer to do them in the privacy of my own home.

Now all I’ve gotta do tonight is rearrange all the stuff that was on my shelves and sideboard. That way, I can hopefully start my first at home workout in the morning!

Day 1/100: We’ve all got to start somewhere

It’s Day #1 of my 100 Day Challenge, and every beginning like this is daunting.

A few years ago while living abroad, I was a gym regular, every day after work. I lost 12kg in 8 weeks and felt better than ever. But then bad health forced me to quit. I worked out here and there, signed up to programmes but nothing stuck. Mainly because I came up with excuses ranging from “I’m tired” to “there’s not enough space for a yoga mat.”

I did try to get back into Tai Chi and Qi Gong, attended regular classes, but then work commitments took over. Same with swimming. I had a swimming buddy and went every week for 2 hours, but then the local pool got demolished and we’ve not found an affordable alternative within driving distance yet.

My current gym is literally next door to my place of work. I’ve been a member since September, but sciatica pain due to recent trauma and grief prevented me from actually going. I ended up in the hospital and on strong meds, with doctor’s orders not to go to the gym until cleared by my physiotherapists and the doc. So here I am. Several months later and finally cleared to resume workouts!

The exercise plan I already have is designed to help strengthen my back muscles more than anything else. And I agree, that’s one of the reasons why I even go to the gym. But I also want to lose weight (a lot of it!), improve my stamina and strength, and get fitter and healthier over all.

So as a start, today’s workout consisted of:

10mins on the Bike to warm up, Level 3

3 x 15 Leg extensions with 15kg

3 x 15 Leg curls with 15kg

3 x 15 Lower Back Extension with 20kg

3 x 15 Chest Press with 15kg

3 x 15 Leg Press with 60kg

3 x 15 Abductor with 45kg

3 x 15 Butterfly with 15kg

 

 

100 Days of Fitness Challenge

I’m setting myself a fitness challenge!

100 Days of working out every day.

By my calculations, that means that this challenge will end on April 24, 2019!

Why am I doing this? Because I seriously need to lose weight. I’ve been obese all my life. I know some of it is stress-related and a genetic metabolic condition isn’t helping either, but I finally want to be the boss of my own body. At 31, it’s about time.

I’ll try to go to the gym every day, and also do some home exercises in the mornings, so that no matter what, I will have had at least one workout per day.

For the home workouts, I will mainly use the DDP Yoga workouts and the BodyBoss Method, as well as exercises from an old Biggest Loser Challenge.

Meals-wise I will follow the BodyBoss method meal plan, substituted now and then by low calorie meals from the Biggest Loser meal plan.

100 days are just ten 10-day streaks, right? Broken down into smaller goals, like 10kg lost or 10 consecutive days at the gym, losing a lot of weight and working out for 100 days in a row suddenly feels less daunting and becomes more manageable.

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