With this article I'm starting new blog series on blog - fitness, my first article, kind of warm up article for beginners,will cover details on how I lost my first 4.4 lbs (2 kg) in the gym after first five days of training.
For a prelude, I have been overweight for years, not obese, just overweight. My body weight have been in the range 210 - 242 lbs (95-110kg) for the past 10 years. My ideal body weight as I believe should be under 200 (90kg).
I live medium healthy lifestyle, with the biggest treat to health being smoking, which I want to get rid in the foreseen future. Though I eat pretty healthy and live medium active lifestyle including cycling and hiking in my weekly routine. See: Outdoor activities
Now, loosing body weight might be a tricky thing, I'm not into some diets, trying to starve my body in order to loose weight.
It was bout 3 years ago, I started to think more about my health, and almost enrolled to the gym - see: Aspria -Fitness club in Tbilisi
Unfortunately I didn't enrolled back at that time, though coming years had been good for my fitness (at least in Summer months) I have been really busy with home remodeling works, carrying bricks and mortar helps burn calories.
Anyhow, three years later a new gym opened near our Tbilisi apartment (see: Champions Academy in Tbilisi) and together with my better part we agreed to take a chance and arrange our health. There is a thing I'm worried a lot, and the thing is called my heart. For me = the gym means - heart strengthening or cardio vascular trainings in the first place, with fat burning and muscle growing the second. Though if you are doing cardio,you will start loosing weight sooner or later.
My basic training for the first five days:
Max calorie burnout on the Treadmill, starting with 5% incline ending 30% incline, for 20 minutes, 3 reps by following exercises, push ups, sit ups, squats, dumbbell workouts. I was not able being doing more than 5 push ups per rep during my first training week, though I did all the rest exercises at least 10 times per rep.
At the day 4, at the end of the training, I added running 1km (0.621 mile)on treadmill (0% incline). My results were far from ideal - about 8 minutes and 42 seconds for 1 km. Anyway I believe they were decent, taking into account that I was running at the end, not start of the training.
On the fourth day of my gym exercises my weight was at 229 pounds (103.8 kg)
While working on te treadmill I watched closely my heart rate, and just once (at the first day of training) I reached 190 beats per minute (bmp) (which was 1 bmp more than my maximum recommended - 189). During first two days I find it hard to complete max calorie workout on the treadmill, and during last minutes I decreased incline from the 30% to -3%. Although starting day 3, I have been able to complete max calorie workout without cheating, with max heart rate averaging 176-180 bmp.
I would say treadmill took about 60% time of my physical activities during my first week in gym.
Tips:
I started to take fish oil capsules and started to learn deep breathing to keep my heart bpm rates lower. Fish oil is really good and helps strengthen your health.
The fish oil benefits include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis and chronic skin ailments like eczema. Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy. Most of the fish oil benefits are because it’s one of nature’s richest sources of omega-3 fatty acids. See: 13 Fish Oil Benefits Proven Beyond Medicine