Day One – Done!

**Disclaimer – I am a newbie at working out in the gym. My wife is a certified personal trainer and is helping me along this 21-Day journey to health and fitness. The things that I post in my blog are intended as a source of inspiration only. Everyone’s bodies and workouts are different. Using gym equipment improperly can result in muscle tears, injuries and other damage to your body or someone near you. Please seek assistance in using the equipment from someone who is qualified and trained. Trust me, you don’t want to just show up at the gym and start hefting weights around like the pros. YOU WILL REGRET IT! **

 Day One of my fitness plan was awesome!

Already feel more energized! Tomorrow, lower body workout. This is going to fly by so fast. I will have reached my goal by Jan. 22. I will report the results in my daily blog here on WordPress.Image

Did a light workout today to learn the proper technique on the weight machines. Did about 10 minutes on the treadmill to warm up, followed by stretching my arms, legs and back before heading to the machines.

We started on the upper body. My wife, Tammy, helped me by selecting a very light weight to start with and then I did three sets of 15. The machines I used were the vertical press, the pec deck, lat flexor, vertical rows, side stretches with a wooden dowel (to loosen up my back, which has been hurting recently because I suffer from sciatica), rope pull downs and dumbbell curls.

It’s very important to do each exercise with the proper form and to start lite. I did a set of 15. Then I  rested for about one minute to get the blood back into the muscles and then did another two sets for a total of three. You don’t want to overdue it the first few days. Concentrate on your form and do each rep SLOWLY to get the most benefit.

I also learned that before you go to workout, you should eat a light snack to kick-start your metabolism. You don’t want to wolf down a big meal and then go work out unless you want to show everyone at the gym what you had for breakfast. lol

Drink at least 8 ounces of water to help your digestive system cleanse your system. Eat something lite like half an apple or some other fruit and maybe a small slice of cheese. 4 to 8 ounces of fruit juice also will boost your blood sugars.

I bought this pomegranate blueberry juice today and it’s yummy!

workout log

I also am using a fitness log. There are tons of them out there. Mine is called “Fitbook.” It  has areas to record everything for each day including your strength training, cardio, flexibility, a food log, nutrient tracker and notes. You can keep track of the amount of weight you are comfortable with and the number of reps. That way, you can rotate between each body group (chest, shoulders, back, arms, legs, and abs).

The nutrient tracker keeps track of the number of servings for each food group, i.e. fruits, vegetables, grains, protein, and dairy. You also should track the amount of water, fats and sugars you consume.

I know this sounds overwhelming, but it only takes a couple of minutes to write it down. When you return to exercises, you don’t even have to log it unless you change the reps or weight.

Going to close this for tonight so I can get a good night’s rest. Please feel free to comment or ask questions as I continue my journey to complete 21 days of exercise and nutrition to become healthier and happier. ^_^

21 days

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One thought on “Day One – Done!

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  1. Paul, I feel your pain. I slipped a disc nearly 2 months ago and the sciatic pain I’ve been having is awful. It is subsiding now but I’m banned from doing heavy legs and have only just been allowed back onto the crosstrainer and bike.

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