Weighed in this morning at 219. I was as low as 211 in October, but this month has been sporadic for training and diet. My favorite diet tracking website www.nutritiondata.com changed the way that you can enter food tracking. Now it takes 5min to enter one meal. Way too much clicking for a 5 item entry. That has hurt me a little because the tracking is so critical to keeping my mind focused on how much and what I need to eat or not eat on a daily basis.
I have come to a conclusion with my morning workouts. Just Do It. I have a theory about the morning mind and the evening mind. The eveing mind is very rational, but just as lazy as the morning mind. Your evening mind rationalizes so many things that seem so important for you to get up early for and get done in the morning. When morning rolls around those things do not seem so important anymore. I have evidence now that I can use against myself for my morning workouts. I try to wake up by 4:30am so that I can be to the gym by 5am. That way I can get in 20min of stationary bike and 30-35min of circuit training weightlifting. I feel so much better when I do get a chance to workout in the mornings. I stand taller, have more energy, sleep better, etc.
One of the most effective things to help me get in an effective weightlifing session is circuit training. Circuit training involves mixing sets of different muscle group workouts and cardio in the same session. I do my cardo workout first to help increase my metabolism and my heart rate to get ready to lift. The cardio workout varies from 10 to 30min with a 15min average. I then break into the different weightlifting sessions for the muscle groups I am working on. The circuit part comes into play when I finish one set of one exercise I switch to a different muscle group without taking anymore rest than it takes to get to the other machine. The following is an example of this mornings workout:
- Bike 20mi
- Sit ups 20 reps
- Incline Bench - 8 reps - 90lbs
- Sit ups 20 reps
- Incline Bench - 8 reps - 110lbs
- Sit ups 15 reps
- Incline Bench - 8 reps - 130lbs
- Side Bends - 9 reps - 110lbs.
- Triceps pull downs - 10 reps 90lbs
- Side Bends - 9 reps - 130lbs
- Triceps pull downs - 8 reps 110lbs
- Side Bends - 9 reps - 140lbs
- Triceps pull downs - 8 reps 120lbs