The Herald-Dispatch |


Finding Motivation to Get Fit
How I found motivation to lose weight, get in shape and help others to do the same.

Wednesday, July 22, 2009

Getting Back to Business

I've had three great workouts this week already and today was sort of a rest day for me.  My whole body has been put through a steady dose of weightlifting and conditioning.  I've adjusted my eating habits slightly to remove almost all sweat tea from my diet and I'm eating less.  In fact, my main dinner staple right now is a nice, big salad without dressing.

I've broken down my workouts into smaller segments that can be completed in 45 minutes or less.  I've paired two big lifts with two smaller lifts and then at least one form of conditioning.  Sunday I opted for my two personal favorites, the clean complex I've discussed and the front squat.  I prefer the front squat because it doesn't hurt my knees or my lower back and it forces me to help balance the weight with my core.  It's a tremendous exercise.  After three sets of each I knocked out five sets of calf raises, two sets seated with a dumbell balanced on my knee for resistance, two sets on a calf raise machine, and one set on a leg press.  The reason for each different lift was to hit my calves from different angles to spark growth.

On Monday I did my normal warmup, then ran a series of short shuttles (back and forth runs), the Russian Barbell Twist four times with progressively heavier weights, and twenty minutes of various ab exercises.

Tuesday saw a dumbell complex to get warmed up then deadlifts, benchpress and pull downs, before heading to the bleachers for a hard run.

Wednesday was a day of jump rope and assorted cardio work.

I haven't gotten on the scales this week as Monday will be my official weigh in.  I feel like I've made some progress just in the four days since I've restarted my program which gives me the motivation I need to hit it hard tomorrow.  Thursday will be squats, clean complex, calves, Russian barbell twists, steps and sledgehammer.  I'm excited to beat that tire!

I hope you're having a great summer and finding the motivation you need to get in the shape you want.