After taking a week off I found myself with soar legs this morning. I decided not to push the treadmill, and instead work on my arms. The weight certainly feels a lot heavier than it did before I took the week off and I am just pushing through a quick welcome back routine. Of course I am still taking the last rep to the limit and I know that I will feel it in the morning.
I can’t tell you how good it feels to be back working out again. It is great to take some time off now and again, but the body wants what the body wants. And of course eliminating fat from the body is key to staying on top of diabetes. It really is just a matter of getting into the groove of doing it each day until you reach a point where you need to rest, then doing it all over again. It doesn’t happen overnight, but with patience and time I know I will reach a point where I can say that I am only carrying 13% body fat. I will be able to tell by my waist size. When it reaches a point of where it was when I was is my best physical condition, then I will know that I have landed.
The larger the muscle gets, the more fat the body burns. After a good resistance routine the body will continue to burn fat up to 36 hours as the muscles rebuild themselves. So why do I do cardio you may ask? Well cardio gets the heart rate up and speeds up the body’s metabolism to work faster and more efficiently. So it is the combination of both that creates the opportunity for the body to reach it’s peak form. It is also the increased volume of oxygen entering the through the lungs to the bloodstream that nourishes the all of the systems of the body that keep it all healthy. Then of course food balance and water intake are the vital throughout this whole process. I try to stay as close as I can to natural food and avoid anything processed along with at least an half gallon of water each day. Many experts say that you should double your weight with grams of protein each day for the ultimate muscle growth. I say that 70 grams of protein each day is the minimum with 100 being the maximum. The protein should be broken down into small timed meals. For example 100 grams of protein = 10 grams each hour for 10 hours. So if a protein bar has 20 grams of protein, then eat half the bar at 8:00 AM and the other half at 9:00 AM. This goes the same for other things like nuts or meat. Never over consume anything at one sitting. Rather break it down into smaller meals during the course of the day to insure that the body has a constant flow of nutrition.
So anyway, I’m Back. I welcome the challenges that lie ahead and the pain in each exercise I perform. Yes, I am back.
4:00 AM – Blood Sugar – 111, Weight – 174.6
4:30 AM – Bowflex – ARMS
Tricep Pulldown – 85/85- 12, 8, 11
Dips – 155/155- 24, 20, 22
Curls – 95/95- 12, 11, 9
Hammer Curls – 65/65- 12, 15, 14