I’ve been faithfully hitting the YMCA doing cardio and strength training for almost two weeks now. To my amazement, I’m actually seeing small, but beneficial results already. I went from being able to maintain a 2.7mph pace on the treadmill at a 5% incline to being able to make it up to a 3.5mph pace at a 7% incline – even managing to get a few bursts of 3.8mph.
I also made sure to add strength training to the workouts as well. Cardio burns calories, while strength training helps build muscle mass that helps you burn calories 24×7 and gives your body a better overall appearance. At first I was a little reluctant to try strength training, but to my amazement it’s actually become something I look forward to. Right now I’m focusing on my abdominal and back muscles – but try to get some tricep and bicep exercise in as well.
You know the old saying, “Feel the burn?” Well let me tell you, I can feel the burn when it comes to the strength training. It’s not unusual to have a bit of soreness the next day, but as I’ve learned you want some soreness – this is your body’s way of telling you that it is building and repairing your muscle mass. What you don’t want, of course, is prolonged, agonizing pain – that is your body’s way of telling you “way too much! stop it now!”
One of the observations I’ve made is that there are a lot of people who do strength training who believe in spending a lot of money on expensive protein and vitamin shakes. Call me old fashioned, but paying $50 for a jar of powder just doesn’t top my list of fun things to do. Luckily one of my favorite foods provides a lot of the vitamins and protein I need and is available for just a few dollars in any grocery store – peanut butter! It really is a super food when it comes to protein and heart health. Yes it has fat, but it is good fat. As long as you aren’t eating a whole jar a day peanut butter can really be a great resource of vitamins, protein and heart-healthy fats. I’d much rather spend $3 on a jar of Peter Pan than $50 on a jar of powder.
Of course, man cannot live on peanut butter alone – and I’ve tried to make sure I slowly adapt my diet as well. Fruits and vegetables are a must – broccoli in itself is one of nature’s super foods. I have started to pack my own lunch for work which is not only helping me keep my food intake in check, but also seriously reducing the amount of money I spend. It takes a bit of getting used to, but after a while making your lunch becomes second nature. Many times I just pack up leftovers from the night before and take along with me. I also make up a little container of vegetables to pop in the microwave and enjoy. It’s amazing how much flavor vegetables can have by being creative – and I’m not talking about salt and butter, either. Garlic, pepper and even a bit of basil can really spice them up and make them taste great.
If the cardio machines are to be believed, I’m managing to burn through about 450 calories during each 35 minute session. I’m slowly increasing my minutes (I started at around 25) to work towards a good 45 minute burn. Luckily between my iPod and the televisions they have at the Y it is hard to get bored – as long as your mind is on something else the time really does fly by!
So far, so good – and I’m having a lot of fun doing it. Amazing what can happen when you put your mind to it!
(Photo Credit: stopnlook on Flickr)
