A few years ago I practiced a year-long weight training program that cycled you through strength training, muscle growth training, cardio training, then outdoor versions of all of the above during the Summer. It even went into nutrition and supplementation. In the past few years, I've learned that supplementation can help, but only to a degree, and that nutrition is 80% of success. My hurdle back then was sticking with the training and nutrition goals simultaneously. I was always very good with one, and usually pretty sucky with the other. I've been warming back into weight training of late, exercise in general actually, and have decided to have another go. But this time, do it all simultaneously.

The inherent challenge was always combining heavy training with the idea of also losing weight. Two goals, requiring different types of nutrition. It makes sense to many that if you want to lose weight, you eat sensibly. Yet all data on weight training says to eat "right" but eat "more" because your body needs the extra calories to rebuild muscle tissue. This conflict always caught me off guard. But what I've learned from counting points via weight watchers is that you can choose foods that specifically address both needs. Leaner proteins, fewer carbohydrates (or keep them low in quanity, high in quality), and eat them at appropriate times before/after workouts based on when your body needs them for energy vs. repair. It's a little complicated to organize in your head, but once it's habit, it's gravy. Mmmm....graaaavy.....

"Hey Doc? Wuz it mean when, ya know, when fire shoots out yer dick?"
Pause.
"You mean you're experiencing a burning sensation?"
"No! I mean when I take a pee, I burn my house down!"

Now, I have contracted no communicable diseases, but I've been to the foot doctor. And the question I asked was "Have *you* ever been fire walking?" He laughed for a minute, literally wiped his eyes, and said, "You want pain killers this time?" I opted out as I'm not having trouble sleeping with this foot, and ice helps at the end of a say, as does chasing 1200 mg of Ibuprofen with a glass of wine. Whee!

And I am ashamed (to describe my bike ride yesterday). It was great actually as it was the first time I physcially felt the results of working out again. I went up hills at a higher gear, and kept a higher average velocity going, and even backtracked and re-rode the harder parts of the course. Felt great!

Then I came home and tried very hard not to go over food points. Working out makes you hungry, dagnabbit...

I've been on plan for 1.5 weeks, only going over my food points once and that was on purpose to shock my metabolism a little. I did the weekend warrior exercise thing last weekend, and am still feeling the repercussions. I have therefore not exercised since Sunday. I also drank a little too much last night, so I'm a little wobbly today. That's 3 days with no exercise, about to be 4. I'm going to workout Friday and Sunday, and make a pact to warm into physical activity. I've started and stopped regular exericse so often I know the tell-tale signals of overdoing it physcially, and psychologically. If I just "start" and do something every day, I'll burn out fast. So starting tomorrow I plant to do something light/moderate every other day, with maybe short/medium walks on the other days.

I ask you. I come home from the gym on Saturday, after having done some lunges, and ask Duane to trade asses with me cuz I knew I'd be sore in 2 days. He just looked at me funny. Now is that the kind of response you'd be waiting for? I didn't think so. You'd expect a loving partner to simply hand over the goods for yours so you could go scot free without pain. Hmph. ooowwww.... The shoulders are tender, too. Still, overall, I got that endorphine rush and will force myself to go a few more times until that rush gets addictive again.

45 minutes at the gym on Saturday, doing a light/moderate all-over body workout - slept great last night - endorphine high going all weekend - 55 minute bike ride today - gonna sleep good tonight, too

My plan for increasing exercise this month:

Weeks 1 and 2
I'll do light/moderate weight training 2x week, covering the entire body at each workout. 1 exercise, 2 sets of 12 reps, for each body part. I'll do light warm-ups/cool-downs before and after. Cardiovascularly, I'll do 2-3 bike rides a week. Each ride is a minimum of 50 minutes. So that's around 3 hours of cardio a week (the same as doing 30" cardio 5-6x week.) This is a good, beginners training regimen. If I don't get testoseroned out and overdo it at the gym, I should be able to maintain this for 2 weeks.

Weeks 3 and 4
I'll go to the gym 3x week, and focus on doing each body part 1x week, but increase the weight slightly, do 2-3 exercises per body part, 2 sets per exercise, and 8-12 reps per set. This makes sense for a beginner training regimen that steps beyond the "wake up call" overall body workouts of the first 2 weeks. And doesn't overdo it. I'll maintain the 3 hours of cario per week.

We'll see what this month of workouts, plus staying on my nutrition plan, will do over the next month.