A Change for the Better: YoshiBoy's Journal

Y

YoshiBoy

0
Hi Everyone,

About ten years ago, I would have considered myself to be a very fit and active guy. Lots of basketball and weights every week kept me very fit and lean, and I felt great.

Since joining the rat race (office job), unfortunatly, my priorities changed. Looking back, I began to make excuses, about not having enough time to excercise, and not having enough time to look after myself in terms of what I do to keep well, and what I put in my mouth every day. After twelve years of this, my body has paid the price. Originally being 180 cm (5'11) and 75 kg (165 lbs), I am now carring around 103 kgs (227 lbs)

About five months ago, my wife gave birth to our first daughter, a beautiful baby girl, who has added so much happiness into our lives. A few days ago, I was playing with her on her play mat, and I got up to get a drink. I caught a glimpse of myself in the mirror, and for some reason, at that instance, a sense of shame and disappointment in myself came over me. To cut a long story short, I want to change. Not only for me, but more importantly, for my wife, and for my daughter as well.

I have to admit, I have attempted the whole "be good, eat well, excercise" routine a couple of times in the last twelve years. But for some reason, after a couple of months, I fall off the routine, and go back to old habbits, and start making excuses again. I have decided to start this journal in the hope that, with your support, this (third) time will be my first successful attempt, that will put me on a lifelong road of good health and committment to my own well-being.

My immediate goals are simple:

* Lose 18 kg (40 lbs) by 31st December 2009.
* In the process, get fit, and feel better physically and mentally (confidence wise)
* Re-educate myself on what to eat and when to eat it.

So far, this is my excercise and diet program. I am hoping some of you can give me some advise along with way, and with your support, I can make it through and reach my goal :)

Excercise Program:

* I joined a gym last Thursday (14th May), and had a discussion with an instructor, and have been provided with a basic program. So far, I have worked out twice (Thursday, Saturday) using the following routine.

1) Treadmill machine: 20 minutes, fast walking pace, speed 5.5, HR of around 135 bpm
2) Treadmill machine: 10 minutes, jogging, speed 7, HR of around 150 bpm
2) Sit ups: 3 sets of 10~12
3) X-trainer machine: 15 minutes, level 7, speed 8.0
4) Decline leg raises: 3 sets of 10
5) Bike machine: 10 minutes, level 7, speed average 70 rpm
6) Total abdominal machine: 3 sets of 10, 30 kg weight

Some notes:

* I love how I feel after the run and the bike, even though it hurts. It feels really good, my lungs are burning, but in a good way.
* I think I need to learn how to breath during sit-ups. My stomach totally kills by the 9th rep, and by the 10th or 11th rep, I just drop to the floor.
* My instructor asked me to try adding roman leg raises to my routine as well, but I simply can't do them. I'll try again in a month or two once my stomach muscles are stronger I think.

Diet

My typical diet since Thursday has been like this:

8 AM:
2 x L-Carnetine tablets. 1 x Multi-vitamin tablet.
Protein shake (Vital Strength ) with no-fat milk, banana or apple.
OR
3 WeetBix, no-fat milk, table spoon of honey, banana or apple.

11 AM:
Banana or apple
Drink

1 PM:
Subway 6 inch sub (wheat bread, ham or turkey, lettuce, tomato, pickles, capsicum, no dressing, salt and pepper)
OR
Small rice + Lean chicken stirfry

3 PM:
Banana or apple

6 PM:
Grilled Fish (garlic, olive oil, lemon) + Salad
OR
Salad + Tuna + Light Dressing
OR
StirFry (chicken + vegetables)

Notes:

After a workout, which I have done once at night and once in the morning, I have a protein shake, and also something to eat, depending on the time of day (see above for details)

I am not calorie counting. But I am having a hard think everytime I want to put something in my mouth. Water instead of a drink full of sugar. No mayonaise or cheese in my sandwhiches. More salads and light soups at night. NO JUNKFOOD WHATSOEVER UNDER ANY CIRCUMSTANCE. You get the idea.

That's about it. Other than feeling good that I have done something to start my journey, and feeling better inside physically from my two workouts, nothing else has changed (yet). Hopefully, with your support, and my perseverance, I'll see results. Any advice or thoughts would be appreciated. Thanks! :)
 
Good to see you're turning your life style around!

I have a few questions though.. why does your instructor have you doing ab exercises and leg raises??

I'd also add some protein to your snacks. Even if it's a handfull of almonds or string cheese or something.

The only thing that I would change is your entire workout. I'd do 3 days of full body weight training instead. Lift some weights for christs sake! I'd also do 30 min of cardio 5-6 days. (after your weight training).

Is this something that you can do?
 
Waitwhat?: Thanks for your reply :)

I am not sure why my instructor wants me to do the stomach excercises. I am not complaining. Ultimatly, I'd like to have some nice abs in a year or two, but I also wondered if they were relevant right now at the begining of my program.

I'd love to do weights! I asked the instructor but he said he'll get me on to the weights 4-6 weeks into my program. To be honest, I'd love to do some weights now (I love doing weights a million times more than the cardio workouts, which are necessary but to be honest, boring)

Can you suggest an alternative workout routine for me?
 
YoshiBoy said:
Waitwhat?: Thanks for your reply :)

I am not sure why my instructor wants me to do the stomach excercises. I am not complaining. Ultimatly, I'd like to have some nice abs in a year or two, but I also wondered if they were relevant right now at the begining of my program.

I'd love to do weights! I asked the instructor but he said he'll get me on to the weights 4-6 weeks into my program. To be honest, I'd love to do some weights now (I love doing weights a million times more than the cardio workouts, which are necessary but to be honest, boring)

Can you suggest an alternative workout routine for me?
Click to expand...

If your goal is to lose weight than I'm sure you probably have a layer of fat on your mid section although I could be wrong. But if you do- there is no amount of crunches or ab exercises that is going to help burn that fat off.

My suggestion would be a full body workout. 3-4 sets of 8-10 reps of each exercise. I'll give you an example of some exercises you can do for each body part. You'll need to look them up on youtube.com or something to get the correct form.

Back (lat pulldown, seated row, bent over one arm row)
Chest (Barbell chest press, dumbell incline press, pushups)
Lower body (deadlifts, squats)
Shoulders (dumbell shoulder press, db front raise, db lateral raise)
Lower body (bulgarian lunges, step ups, walking lunges)

You should still do your cardio by mixing it up like you're doing.
 
WaitWhat?: Thanks again for your reply - all your comments are really helpful. Really appreciate it :)

Yes you are absolutely right in your assumption. My mid-torso is my major problem area. And my goal is to lose the mass around this area.

I have started to look up the excercises you suggested earlier tonight on YouTube as you suggested. They look like fun, and certainly will make the workout more enjoyable for me. Since you have seperated them into five lines, do you think that (for example) if I attend the gym five days a week, I do 40-45 mins cardio, and between each 15 mins of cardio, I through a session of 3-4 sets of each exercise in between? That way, each workout, I am getting my cardio in, and also working on a certain area of my body?

I also like to go to the gym 2-3 times in a row, then have a rest day, and then go again 2-3 times in a row. Is this the best way to go about it? Thanks again for all your help.
 
YoshiBoy said:
WaitWhat?: Thanks again for your reply - all your comments are really helpful. Really appreciate it :)

Yes you are absolutely right in your assumption. My mid-torso is my major problem area. And my goal is to lose the mass around this area.

I have started to look up the excercises you suggested earlier tonight on YouTube as you suggested. They look like fun, and certainly will make the workout more enjoyable for me. Since you have seperated them into five lines, do you think that (for example) if I attend the gym five days a week, I do 40-45 mins cardio, and between each 15 mins of cardio, I through a session of 3-4 sets of each exercise in between? That way, each workout, I am getting my cardio in, and also working on a certain area of my body?

I also like to go to the gym 2-3 times in a row, then have a rest day, and then go again 2-3 times in a row. Is this the best way to go about it? Thanks again for all your help.
Click to expand...

You can go to the gym every day if you want to do cardio. But if you want to lose weight you're going to need to lift heavier weights and in that case you need a recovery day in between. If you want it to work it needs to be structured not half azz.
 
You are right. After three sessions of mainly cardio and some stomach work (as I mentioned above) over the first official week on my journey, I can tell you that I feel great, but I don't feel anything else has changed *yet*

I am starting the 30 mins cardio + weights (one area per session), and will be trying (very hard) to go at least 4-5 times a week. I'll start collecting some data as of now, and will update weekly at a minimum on how I am going :)
 
Okay, it's been a while since my last update, I am sorry about that :eek:

The bad news first: I have had the flu for the last few days, and I have spent that time resting and not doing any excercise.

The good news: Since my last post, and pre-flu, I have been excercising on average 3 times a week at the gym, and also doing some walking and work around the house (something I don't usually do)

I also have been very diligent (to my standards anyway) with what I eat. For the first time ever, I am having a think about what I put in my mouth, and when.

Results so far: My instructor at the gym took some measurements today, and so far, I have dropped from 103.0 kg to 99.3 kg (a loss of 3.7 kg), and I am averaging 1 to 2 cms of loss in dimensions around my arms, waist, thighs, calfs, and I lost a whopping 8 cm on my chest. David (my instructor) was very happy with me (I was as well of course). He told me that he puts it down to 90% diet, and the efforts I have put in.

As of next week, I will be on a more intensive excercise program, where weights will be incorporated into the routines. My next mini-goal is to drop to the 95 kg mark (or close to) by the 5th of July.

All in all, I feel great, and the results so far are just motivating me more and more to push harder and work, and be diligent. Thanks for all the support, I will post up again soon, promise :)
 
You must log in or register to reply here.
Back
Top