Hey!
So where I work (a FE college) there are some great people working in the sports dept. I was chatting to D. the other day about getting into the gym here as it's the summer holidays and it's pretty empty in there. I'm still waiting to get an induction done but may just ask if I can use the space and promise to not use the machines till I've done it. That way I can try to squeeze a session in after work on days where I am short of time in the evenings.
Anyway... D. took me off to the sports hall and before I knew it we were digging out the gadgets. I had electrodes strapped to my wrist and ankle and we were getting some readings! Here they are and they are not terrible but they indicate a lot of work is ahead of me!
Body Fat: 33% about 10% too high
Muscle: 50% pretty good, half of me is muscle/bone
Water: 17% a bit low but it's scorching in the UK at the moment. I am drinking anywhere upto 6-8l of liquid a day right now.
I weigh approx 152kg / 24stone - Christ knows what I weighed 6 weeks ago!
Fat Mass is approximately 50kg about 40-45kg to much :/
Ideally I've got to lose about 40-50kg and this will bring me down to about 100kg / 16 stone in real money.
So where am I at right now?
I've been working out now very regularly for about 6 weeks. I was initially taking 1 day rest per week and doing kettlebell and medicine ball routines for 5 weeks. This week I've started the HIIT programmes and feel they are now the way to go. I have also started taking 2 days rest a week. This will sort my head out and I actually feel the workouts are less of a burden already and I am looking forward to do the next one.
I've also dropped a trouser size over the first 5 weeks and can fit into some of my shirts much better this week, especially my work shirts which haven't fitted me properly since I got them 3 years ago!
Regular vitamin C intake via a multi-vitamin tablet and kiwi fruit seems to be doing well at keeping my skin from dangling, this is a big tip for xxxxl people losing weight! I try to have a kiwi fruit in the evening when at home, they are delicious if the skin and core is removed. Please note making sure you are building muscle is also key here as the aim is to replace fat with lean muscle instead. I'm not talking about going to the max body builder style, just filling up the skin that is left with toned muscle that can be seen now that the fat has melted away.
My energy levels are still a bit pants. I can workout when needed but am a little tired at work and especially when I first get up or get home. My body is putting a lot of energy into burning fat while resting though due to the aerobic and intense exercise I'm putting it through. I think I just need a good sleep and drop a bit more weight then things will start getting better. My mattress needs throwing away!
Where am I going?
To be honest, I don't see much changing for a while now. I am in a happy place and once I shift some more weight it will open up more exercises. Don't forget I am lifting 50kg of dead weight each time I do an exercise so even free weights will not necessarily play a big part in my training until I get the bodyweight down a bit.
I'll get another reading from the machine in a month or two and I will try to weigh myself at least once a month. I think monthly weight checks will be plenty, too often and I won't see much improvement.
I've actually just had my gym induction so can use it whenever I need to now assuming it's open. D. gave me a tour around each machine and the safest way to use them including the free weights, etc... There is quite a range in there so I can target all areas needed. I think the leg machine and the cable machines will be a good start, as well as the treadmills.
Look to get "In the zone" heart rate wise. I workout at a comfortable pace for my ability. However a lot of the cardiovascular machines in the gym have heart rate monitors on them so I can get a feel for the different zones and work my way through them until I get to my peak fitness of 180. It appears that I should be looking for between 130 and 140 for a good workout though. I'll also invest in a Polar or similar good brand heart rate monitor.
http://www.calculatenow.biz/sport/heart.php?age=36&submit=Calculate+MHR#mhr
http://www.wiggle.co.uk/heart-rate-monitors/?s=heart+rate+monitor
All of this will mean less lactic acid build up and I should start to see myself getting fitter using science rather than guess work :) I may as well put this link here too, it's way to reduce lactic acid build up, step one drink more!
http://www.wikihow.com/Reduce-Lactic-Acid-Build-up-in-Muscles
OK that's it for now, long post I know but hopefully someone will get some benefit from reading it. Please leave a comment if you want to get in touch.
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