Breakfast: All Bran with 6 oz. skim milk. Cup of coffee with creamer and sweetener.
Omega 3 capsule, Vitamin.
Lunch: Ham sandwich and 8 oz. skim milk
Dinner: Two fried eggs and sausage patty 8oz. of milk.
Exercise: Weight workout for 1 hour 36 min which included 6 min. warm up and 11 min cool down. Avg heart rate 114 bpm max 141 bpm. went up another 10 pound on leg presses and 5 lbs on other leg and back exercise. Went up 5 lbs on most small muscle group exercises.
Saw a man at the gym for first time ...he wasn't using a trainer and it was his third time to workout. It was apparent he was not using enough weight. He said he used to much the first time and he was sore so someone told him to use less weight so he wouldn't get sore. That was bad information. If you use the correct amount of weight and you've never lifted or you've laid off for a long time, you are going to be sore after the first workout . After the 2nd workout, much of that soreness will go away. To get the best result from weight exercise you need to do 2 sets of 8 reps with enough weight so that the 8th rep is very difficult or impossible to complete . After at least a 1 day rest use the same weight the next session and try to do 9 reps. Don't decrease the weight if you were able to complete or almost complete 8 reps. Use the same weight until you can do 12 reps. At that point, increase the weight by 2- 5 pounds and start the cycle over. Don't use soreness that occurs a day or two after a workout as a guide to how much weight to use. Even after you have worked out for a long time a little soreness is an indication that you are using the proper weight. To gain muscle growth you must actually produce micro tears in the muscle fiber so they will grow back larger. While much of the soreness will go away after the 2nd or 3 rd workout, a little soreness only means you are producing the micro tears. Make sure you rest at least 1 day between workouts but not more than 3 days. Stretching AFTER a workout will also reduce soreness that may occur the next 1-3 days.
1 comment:
Very good advice about the soreness. I always tell people that I coach that they should expect soreness in the beginning. I wish you had time to be a part time fitness coach at the Y. You would be helping people and you would enjoy meeting so many new people. All of your advice is exactly what we teach. Thanks
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