Exercise, My Progression

Exercise, My Progression

Exercise was a critical component in my 110 pound weight loss.  I always exercised a little.  I was always physically active.  I entered my first diet contest with the strong belief I could win.  I mapped out a plan to get there and told myself for the 60 day contest I would go to the gym every single day, except Christmas.

This picture was taken about 10 days before the diet contest started. 

At the time this picture was taken I had already lost about 35 pounds. 

At the start of my weight loss journey, prior to entering weight loss contests I weighed 272 pounds.  At that weight, the only thing I could use at the gym was the exercise bike.  Even then I enjoyed the elliptical machine, but after 10 minutes my calves hurt too badly to stay on the machine.  Once I hit 250 I could stay on the elliptical for an hour.  For a long time, and very many pounds, I rotated between the stationary bike and the elliptical machine.  I would have only done the elliptical machine because I love it.  It is fun, like dancing.  “Why not just dance?” you might ask.  Because now, using the elliptical machine at the highest incline and resistance is building a lot of muscle in me.  I alternated between the elliptical and bike because a co-worker knew I was using the elliptical and she asked if I was still using the bike.  I said no.  She said when I used the bike you could see my leg muscles developing and the elliptical developed other muscles.  That’s why I alternate.  That being said, I am a firm believer the best exercise you can do is the one you will do.  If there is only one thing you will do, do that one thing, it’s better than nothing. 

Now I alternate between the treadmill, exercise bike, elliptical, rowing machine, the circuit machines, Zumba, cross fit, body works, swimming, yoga.  At home I use free weights, floor exercises and yard work.  I increase resistance and incline on the machines.  I use the treadmill on the highest incline, same with the elliptical.  I use the Precor elliptical on the highest resistance.  I use the Life Fitness elliptical right about the middle, it’s a much harder machine.  If you hurt the next day, lower resistance.  If you have burning or sore muscles, do something that uses different muscles. 

I have considered using trainers.  I have talked to a lot of trainers.  I am sure there are good trainers, but I have found trainers and their programs are like reading diet books, which I have been doing for 40 years.  They disagree.  They can’t all be right.  I am telling you what worked for me.  I urge you to take what I tell you and find what works for you.  The results of your effort are quantifiable, measurable.  A scale and a tape measure tell you if what you are doing is working.  If what you are doing is not working, try something different.

As I write this, I am currently getting to the gym at least 4 days a week an hour a day.  I frequently get in more.  I use free weights at home 3-4 days a week and do abdominal floor exercises at least 4 days a week.  As my weight has gotten lower, but is still not as low as I want it, I view it as the more the better.  I do not think this schedule is over doing it.  I have not “found” the time to do more than this, but I don’t think it would be a bad thing.  I was talking to a doctor last week to who told me she commits to a nine hour weekly work-out schedule, and then she looks for more.  She has no weight problem, nor did anything in her physical appearance make her look like she worked out that much.   

I did not make it to the gym all 60 days of that first diet contest.  I ended up getting a bad cold.  I kept working out on that cold.  The cold got much worse.  You’re not supposed to work out on a bad cold.  Your body needs the same immune system to heal the cold as it uses to repair your muscles.   I bet I lost a solid 2 weeks at the gym.  I still won the contest.  Here I am at the end of that contest:

This is how I look today.

Your weight problem does not go away because you lose weight.  It’s like having braces, your teeth always want to go back to the old position.  My body has a tendency to hold on to weight.  Exercise has so many benefits.  It gives me energy.  It helps keep the weight off.  It helps me sleep better.  It shapes my body.  It makes me strong.  Here is a powerful, attention grabbing benefit, Barbara and I weigh about the same and are the same height.  I am a size 8.  She is a size 16.  If that doesn’t speak to you I don’t what will.  Exercise for weight loss is not a single incident.  It has to be incorporated into your life as something you do.