All the heavy lifting

fatdude_weightlifting

It’s time to shake it up again.

Since January my main tool for weight loss has been miles-long walks and bursts of cardio on the treadmill or elliptical. I used 30 second intervals and wrist weights to help melt the fat and shape my flabby batwing arms. For all the wrist weight haters, too bad for you, they actually work. My arms lost some girth and gained some shape. My legs too. Actually, my legs are friggin’ ripped because I’ve been walking so much.  I’ve walked 60 miles since March 19, which is crazy considering I wouldn’t get off my couch just a few months ago.

If you’re looking to start your own fitness routine, let me pass on this advice: Suck it up and jump in. It’s going to be a challenge for a couple of weeks to a month, but eventually you’ll find that your body craves the exercise more than it wants you to lounge around. Tough it out and you will be rewarded.

Speaking of rewards, I’ve figured out the best gift to give myself: weight lifting. Thank you, Niyaz. You’re welcome, Niyaz. 

It’s been a long time coming, but the time is right to transition. Lifting reshapes the body and builds a strong, lasting frame. I have separated my plan into two parts, the first involving two to three months of a total body cable machine regimen and the second involving a 12-week free weight program. From there we’ll see, but for now, here’s where I’m at, courtesy of this amazing resource at Answerfitness.

Workout #1 (Day One) Exercises
Chest Press Machine: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
(Substitute Exercise: Cable or Lat Machine Pulldowns)
Seated Overhead Shoulder Press Machine: 8-10 Reps for 3 Sets
Seated Leg Press Machine: 8-10 Reps for 3 Sets
Seated Calf Raise Machine: 15 Reps for 3 Sets
Bicep Curl Machine: 8-10 Reps for 3 Sets
Tricep Pressdown Machine: Perform as many dips as you can for 3 sets.
Back Extensions (performed on 45 degree back extension bench): One Set of 15
Swiss/Stability Ball Ab Crunches: 20-25
Rest and Recover for at least 48 hours.

Workout #2 (Day Two) Exercises
Dips: Perform as many reps as possible for 3 sets
Cable Rows: 8-10 Reps for 3 Sets
(Substitute Exercise: Seated Machine Rows)
Cable Front Shoulder Raises: 8-10 Reps for 3 Sets
Smith Machine Squats: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
Cable Bicep Curls: 8-10 Reps for 3 Sets
Cable Tricep Pressdown: 8-10 Reps for 3 Sets
Back Extensions (performed on 45 degree back extension bench): One Set of 15
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets
Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises
Pec Deck Machine: 8-10 Reps for 3 Sets
Lat Cable Pulldown: 8-10 Reps for 3 Sets
(Substitute Exercise: Lat Pulldown Machine)
Cable Side Shoulder Raises: 8-10 Reps for 3 Sets
Smith Machine Lunges: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
Reverse Bicep Curl Machine (Palms down): 8-10 Reps for 3 Sets
Cable Press Downs (performed with palms up on the bar) 8-10 Reps for 3 Sets
Back Extensions (performed on 45 degree back extension bench): One set of 15
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.

I’ve already completed the full routine for one week and I can feel this working already. I’m focusing on form and tempo rather than the amount of weight I can lift. If you focus first on those things, you will gain strength inevitably and the numbers will increase.

I’ll share numbers soon, but in the meantime, at least I’ve dropped another pound. I expect to lose little in the initial stages of this transition, as muscle weighs more than fat, but eventually I know the muscle is what I need to continue losing weight.

fatdude_weighin_041013

As for the scale: Last week I weighed 223.8 lbs. Today, I weigh 222.4 lbs.; a loss of 1.4 lbs.

I was at my heaviest weight, 267 lbs., in August 2009. That’s a total loss of 44.6 lbs.

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