Coping with Type II - Madjak's Road to Health thread...

Yeah the weight loss is pretty nice, but I still have about 50lbs to go...I'm finding that I look forward to the exercise now, instead of dreading it...I'm kinda bummed right now, I am stuck in a camp and my room doesn't even have enough room for crunches (not that I want to lie down on the floor in here :biggrinjester: )...but I'm only here for two nights then back home and back to the workouts...I'm sure the camp has a gym or an exercise room, but I also didn't bother bringing my work out cloths (thought about it last night, but forgot to toss them in the bag...Freudian slip??)


I've been using my old free weights to do three sets of 20 curls on each arm, three sets of 20 over head extensions (not sure what that is actually called?) and three sets of 10 extended side arm raise (again, not sure what that is called?)...all with the same 15lbs dumbells...seems to be making a difference...then I get on my exercise bike for 30 mins keeping my heart rate between 130 & 140 BPM...gets a good sweat going...then I have a protein bar as a snack with some water before bed...


Combine that with the healthier and lower calorie food choices and I am losing about 2.5lbs per week...slow and steady...works for me!!


Later.
 
That's unfortunate that you're limited for space, but at least it's only temporary!


When you say overhead extensions, is it this type of exercise?


http://www.fitness.com/exercises/426/dumbbell_overhead_shoulder_press.php


or this?


http://www.fitness.com/exercises/424/dumbbell_overhead_triceps_press.php


Just to round out your routine a bit, I would suggest adding a basic back exercise like a bent over row, squats and/or lunges if your knees allow and maybe even deadlifts if your back allows:


http://www.fitness.com/exercises/454/dumbbell_single_arm_rowing.php

http://www.fitness.com/exercises/41/standing_squats_no_weights.php

http://www.fitness.com/exercises/43/lunges_to_knee_lift.php

http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html


Up to you whether or not you add anything, just my two cents :)
 
It's more like the overhead shoulder press, except I do one arm at a time...taking care to keep the dumbell slow and steady on the way up and down...I was thinking of doing standing squats to get some lower body stuff on the go...and just use the exercise bike as cardio (I had been assuming that it was mostly a lower body workout)


I can't wait until tomorrow so that I can get back to my routine...


Later.
 
That's good, I would stick with the shoulder exercise the way you're doing it. It is more functional than a tricep press and it incorporates the triceps anyway.


Squats are a great exercise, so even just adding these to your routine is a great idea! Yes, the bike is a lower body workout, but it is different than doing squats. Squats are for strength and the bike is aerobic. Just doing the bike doesn't take the place of doing lower body strength exercises.
 
I'll have to add the squats to my routine...I've started a regular vlog to track my weight loss...Madjak's Road to Health...check it out and let me know what you think...Later.


<img _huddler_custom="http-youtube-Z4JwA5AxXJE" height="355px" width="425px" />
 
Nice work on the vlog! I'm now subscribed :)


I just had a thought about your cardio workouts on the bike... do you cycle at pretty much a constant speed the whole time or do you vary the intensity at all?
 
Right now I am on level 1 on my recumbent :rolleyes: ...I'm sweating pretty good by the end of 30-40mins of riding, keeping my heart rate between 130-140bpm...once that starts to seem easy, I will introduce one of the programs on the bike. Come spring I will be starting to go for bike rides with my daughter(s), so I want to be able to ride without dieing...


Thanks for subscribing, leave me some comments &amp; suggestions...it may help more than just me.


Later.
 
Watched your second vlog entry... congrats on the continuing weight loss :)


I think that's a good plan to introduce something like a hill or interval program once you've established a base of aerobic endurance. It might help you later on to avoid or at least reduce the effect of the dreaded "P" word. If you're planning on going for bike rides later on, it's definitely a good idea to train at varying resistances... otherwise your cardiovascular system will only be used to doing constant, low intensity.


Glad to hear that things are going so well for you... all I can say is keep it up!
 
Thanks for checking out my vlogs...and thanks for the support. I have tried two of the programs on my bike now...Weight Loss setting nearly killed me, I had to "cheat" and lower the level...then tonight I tried the Interval setting, and I didn't have to change anything...I didn't know my forearms could sweat...man, I'm soaked...but I feel good...just as sweaty as last night, but no lowering the difficulty level!!


So for now I'll stick with the Interval program and just raise the level once my body is used to it, or maybe then try the weight loss setting...maybe switch between them...but I gotta get to bed...


Later.
 
I haven't been checking in here in a while again...not sure why...but I'm doing pretty good. I weighed in on Sunday @ 220.7lbs. I haven't been keeping up with my exercise, but I'm trying to get back into it. I've changed positions within the company that I work for and I am finding it quite stressful, and since I am still working for the same company I am still getting contacted in regards to my previous position...seems people are preferring me to my replacement (he can be abrasive)...so the added stress of the new job and feeling like I made a poor career decision are not helping...at least I'm not coping by eating, that would really not help!


Anyway, I'll have to make a point of coming in here to comment and post my progress.


Later.
 
Well, good to hear that you haven't completely disappeared! That's great that even though you've had a lot of change and stress, you haven't fallen off the wagon completely. Life happens, so just try not to fall back into all of your old habits and get back into things when you can!


Good job on maintaining your weight loss!
 
Well, I was down to 217.6lbs last week, but gained a bit and I just weighed in at 218.5lbs...a little disappointed, but it wasn't much of a gain...I have started lifting weights again, but still haven't made time for the exercise bike...life's crazy these days, so I'm glad that I'm exercising. I still want to lose about 30lbs more, so I need to make a few changes in diet &amp; evening habits. It's always a work in progress.


Later.
 
Did you take a good look at your breakfast of raisin bran, yogurt, orange juice, coffee &amp; muffin?

There is likely a very high amount of sugar in all of those items..
 
Yeah, I've realized quite a lot since I first posted this...my diet has gotten a lot better, I watch my sugar intake quite closely...I now have Cream of Wheat for breakfast, a soup &amp; veggies for lunch and a sensible dinner with fruit as snacks in between.


I'm trying to watch my sodium intake as well, but I'm not as successful...work in progress...I've gained a pound or so since my last post, but I am exercising more regularly and I'm putting more effort into sticking to my diet. I aim for 2200cal per day, but have had a few slips that got me over 3000cal...oops...but tomorrow is another day and I just go one day at a time, there's no sense in beating yourself up for a weak day, or even week...just get back on the wagon and try again.


I should have a good update in a week or so...


Later.
 
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