In Part 1 of this series I discussed the mental process I went through in deciding to change. For me, that part was easy, it was implementing it and sticking to it that was going to be a challenge!
I knew going into this I would have to make it fun and challenging. I like challenges and I can't stand to fail. I often feel like I am competing with myself in my head. The conversations I have with myself help to push me to not give up and conquer the goals I set out. You might say to yourself, "Markus is a little crazy, he talks to himself, and has inner competitions. What's with him?" Well, I think everyone can relate to talking to themselves, we all do it. I just try and use it to my advantage. Give it a shot... you may be surprised at how well it works.
The Fitness Plan
As I previously mentioned, finding a personal trainer was key to making this work for me. So I can't attribute this fitness plan to something I came up with on my own, rather it is the fine work of my trainer.
The idea behind this program is to workout efficiently and effectively:
The workout consists of 3 training days in which I am put through full body workouts in a 30 minute period of time. This typically consists of 8 different exercises targeting your legs, chest, back, and arms. There is also a great deal of emphasis on your "core", or the trunk area of your body. During any exercise you should maintain a solid core which gives you balance and stability to safely complete an exercise.
Each exercise is broken down into 3 sets: a warm-up set followed by 2 heavier sets. Each set consists of any where from 6 - 12 repetitions, with the amount of weight corresponding to the number of reps to be completed. For instance, when doing 10 reps you should just be able to complete the 10th repetition with the weight selected.
To put the intensity into perspective if you take 8 exercises multiplied by 3 sets each, you get 24 sets. Those 24 sets are completed in a 30 minute time frame. So not only are you building muscle strength but endurance and stamina as well.
That's the plan! It intense, but not time consuming at all. The gym is less then 5 minutes from my office and typically takes up 45 minutes of my day. Not so bad is it?
The Goals
My goals were rather simple...
First, I wanted to be able to make it down the mountain without having to take a break every 2 minutes. I haven't had a chance to test this goal yet, but I am fairly certain it won't be a problem now.
Second, I wanted to lower my body fat to about 10-12%. So far it is down to 15% and I am well on my way to achieving the original goal.
Third,I wanted to be able to bench press 225lbs. This goal was achieved about 6 weeks ago. I went from being able to do 95lbs in April to 6-8 reps of 225lbs.
It feels good to achieve your goals. It makes me want to work harder and achieve the new goals I set. Make goals that will motivate you! We all are motivated by different things so find out what works for you and shoot for it.
My next post will detail my diet and how resveratrol played a roll throughout my transformation to a healthy person.
If you have any questions about my fitness program please post them below. Comments are always welcome!
Related Posts:
Taking Resveratrol, Getting Healthy, & Future Health - My Story! (Part 1)
Setting Health Goals... Properly!
The Changing Face of Physical Training
Please remember before starting any fitness program you should speak with your Doctor and get professional advice.
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. [Continue Reading]
Posted by: manny | January 17, 2009 at 07:19 AM