STAGE 1 - "BABY STEPS INTO THE ELEVATOR"
At the beginning, I started VERY small. I was just a newbie and was trying to figure things out. I had no idea what I was capable of at that point and the way I looked at it, I needed to start making simple changes that got me moving. It was a far cry from a weight loss routine. Truth is, in the beginning I was focused more on getting my heart healthy enough that I wouldn't be a high risk patient for weight loss surgery. I started a limited cardio regimen soon after. Small and only 3 days a week. I started doing 20 min, then 30 min, until I could do a full hour of the elliptical trainer.What I was doing to get ready for weight loss surgery soon became what prevented me from needing the surgery.
STAGE 2 - RESISTANCE TRAINING & CARDIO
Not what you would think. The biggest changes didn't happen in the gym, they happened at the dinner table. I have heard this phrase countless times on the many fitness blogs I read but it applies here and I need to repeat it for those who haven't come across it yet.
If you want to lose weight, you have to get your food fixed first. The resistance training that happened in this stage was food resistance. Reprogramming my mind about food, nutrition and eating. I learned to give up foods that where making me fat, overhauled my perception of a portion and scrutinized each meal by counting calories. In posts like this one I literally had to run from food at times. This was the most difficult but rewarding stage in my weight loss. It was emotional, hard and life changing. I followed a food plan loosely but was strict about calorie intake. I started to understand weight loss as basic math and not some unobtainable dream.You can't out train a bad diet
Workouts blended into my day. Even though I was going to the gym, I would run stairs during breaks at work and find ways to get my heart rate up for 15+ min. at a time. I used a GoWearFit monitor to measure calories burned in the beginning.
STAGE 3 - BUILD MUSCLE WHILE LOSING WEIGHT
Now that you know the back story, as Nocho would say, "Let's get down to the nitty gritty."
Tools & Resources" page in .xls or .pdf formats. Feel free to use them and distribute them.
A few things that stick out to me about why this workout has been effective for me:
|Download My Workout|
- It keeps my heart rate up during the weight training.
- I think the best part of the workout is focusing on keeping up my heart rate. It keeps my mind focused, my goal in front of me and I am amped through the whole workout. Rest AFTER the workout is done.
- prior to this workout most of my weight lifting was circuit based. Sure I would hit all the muscle groups but it was minimal in effect and I didn't see much progress. These exercises really let you focus in on a muscle group and know you worked it out to the best of your ability.
- by far the best advise Cody gave me was to interval train at the end of weight lifting. I know someone has a study somewhere that says that is backwards but it works. I get so much more out of my cardio when I do it at the end. It's not a warm up, it's a burn out. I love it. It loosens me up after weight lifting and I feel energized instead of worn out.
- Expect to spend 11/2 - 2 hours for each of these workout sessions.
- Interval training is about 23 - 25 min. I only do one session a day. I like to do the specified 20 min. and then continue on after the intervals are done to reach a specific calorie goal, usually at least 400 calories.
- focus on good form (I can't stress this enough) If you don't know what good form is for an exercise there are great resources online that explain how to properly execute each exercise.