Training for Specific Muscle Post 1

/ June 2nd, 2011/ Posted in Health / Comments Off on Training for Specific Muscle Post 1

During my exercise session on Tuesday, I decided to add some minimal arm and chest exercises using the weight machines. I concentrated on reps rather than weight to start to build some upper body tone.

I don’t know what I did wrong, but I was sore for four days until I exercised again on Friday. The weirdest part is that doing the arm and chest exercises again on Friday seemed to relieve the soreness.

Any suggestions on integrating arm and chest exercises to build upper body tone and strength?

I’ve also found that I do need a day between exercise sessions. I’m just too exhausted if I exercise the very next day after an exercise session, like I did on Friday and Saturday.

Not much to report on the nutritional front, other than to say that I’m still not eating enough fruits and vegetables. I’m still working on it. It is also still difficult getting enough protein while still watching my fat intake. The vegetable protein powder really comes in handy.

When I told someone that I had weighed in at 229 (earlier in the week), they asked how low I was going to go. I didn’t have an answer because I really hadn’t thought about it.

So the question is, what is the ideal weight for a 31 year old who is 6 feet, 3 inches tall? That Body Mass Indicator (the one that said I was obese at 245) says that I would still be overweight at 200 pounds. Am I wrong in thinking that it’s not just about weight, it’s more about the amount of body fat, and the BMI doesn’t take that into account? I’m really confused and need some direction.

I can obviously continue to lose weight like I have been without a lot of effort (a year ago I weighed 275 pounds). But my major goals going into this program were to tweak my daily diet and get into a solid and regular exercise routine.

Self assessment:

Nutrition: B (My caloric intake is still lower than Sharon’s recommendations. I’m also still not eating enough fruits and vegetables. My protein intake was higher, but so was my fat intake. I lost another 5 pounds.)

Fitness: A- (I exercised three solid times this week — 30 minutes on the treadmill up to a 6 percent incline, and up to four sets of 10 ab crunches. I also did some arm and chest exercises, but obviously did something wrong in the process.)


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