Charting my Heart Rate

photo courtesy of...http://media.askideas.com/06/Exercise-Some-Motivation-Required-Funny-Picture.png
This is my first week back exercising after a week off and for the next 6-8 weeks, I have decided to switch from strength training to straight cardio. Because of this switch and to have a good way of judging my progress, I am starting to keep track of my heart rate (beats per minute-bpm's). I am going for a goal of reducing my immediate post exercise bpm's by 50+ within 1 minute. This is a very lofty goal, but something that I can strive for. This 50+ rate is what athletes are expected to achieve, not just regular folks like me. However, it is a goal and while I may not be able to attain it within the next several weeks, it will be interesting to see how close I can get.

This week, my immediate post exercise bpm was 149bpm's, after 1 minute, the average was 124bpm's...difference of 25. This falls into the normal catagory, but now I have a goal and, since I was stupid enough to post this, I also have motivation to continue :) Oh, I do not have a fitbit, so I'm doing it the old fashioned way...OH NO, MATH!!! :0

Taking a Day Off from Exercising

I'm in kind of a funk today, because I'm not going to exercise. Yep, you heard me right! I'm taking two days off from my exercise routine. I've worked out every day this week and even though I'm feeling guilty about not exercising, my body is telling me to take a rest.




image courtesy of... icanhascheezburger.com

Since I started my weight loss regime and exercising a little over three years ago, my routine has changed drastically. When I first started, I concentrated on strength training and avoided cardio like the plague. Then, when I started feeling guilty about avoiding the cardio, I did that instead of the strength training. As you might be able to see, I did either one or the other during the week...not both.

Well, no more! Over the past few months I have been incorporating both strength training and cardio in my weekly work outs. I discovered a few good videos through Netflix; one is a Boot camp exercise video, which is 30 minutes of non-stop action and the other is a Pilate's/Yoga mix (40 minutes). I have to admit that when I first saw the Pilate's video, I didn't figure that it would give me much of a workout However, after doing it the first time AND only being able to make it through 20 minutes of it, I have a new respect for it. I have to say that when I finally finish the 40 minutes, I look like I have just gotten out of the shower! I combine these videos with my strength training, alternating each day, and I find that I much more satisfied with my workouts.

Now, back to the resting thing.

 I am at the point where I am so used to exercising each day, that whenever I take a day off, I feel guilty about doing so. Today, as I write this, I am again struggling with taking time off. My body is sore from my week's activity and I KNOW that I have to give my muscles a chance to recover, but I still feel bad for not working out. It may sound strange or even bizarre for me to feel this way, but I do. My mind is telling me that I have to rest, but my gut (as ample as it is) is telling me to ignore the aches and pains and just go for it.

Well, I am forcing myself to take time off and recover. It may not seem like it, but the recovery period is just as important as the actual exercising itself. Your muscles get stretched and torn while working out, that's how they grow, and they must have time to recover and heal. Otherwise, you could do serious harm to yourself. So,  instead of sitting here and feeling guilty over the fact that I'm skipping a few days, I'm going to enjoy myself. I'm going to focus on the fact that my muscles are getting a much-needed rest and that I will be ready to begin again next week.

My First Time with Pilates

Well, today I took the plunge and decided to give Pilates a try. Since I started on my weight loss journey, I have mainly concentrated on strength training and, when I guilted myself enough, cardio. Yep, I am not a major fan of the cardio workout, but at the same time I realize that it is an extremely important part to any fitness plan. I have tried using the Nordic Track and and I became so bored with using it, that for a span of several months, I didn't do any cardio at all.

However, a few months ago, I got the bright idea to actually use my wife's bike and go riding. Yeah, I know, what a concept: actually leaving the house and riding - gasp - outside. I really enjoy riding the bike, but I am always trying to find something different to break-up the monotony. So, with this in mind, I started doing some research and found that Pilates seemed kind of interesting. Pilates is a body conditioning routine that helps to not only build flexibility, but also strength, endurance, and coordination in the legs, abdominals, arms and back¹.

I am using the Winsor Pilates system, which incorporates a cardio portion into its workout. I tried it for the first time today and I have to say that by the time I was finished, I was wiped out!! I was only able to get through the first three-quarters of the cardio portion before I couldn't continue.

Needless to say, by the time I was finished, I could have used one of these...







¹http://en.wikipedia.org/wiki/Pilates

Procrastination and Exercise

As you may have gathered from the title, I am once again in one of those moods. As I sit here typing this, I have no wish to exercise today. It is cold and rainy outside, the girls have just finished their school for the day, and I REALLY don't want to spend thirty minutes on my Total Gym. For the past two weeks, I have been diligently exercising five times a week and although I still have another four weeks before I can legitimately take some time off, I just have to call it quits for today.

I have been sitting here and trying to motivate myself, but it just isn't working. I'm thinking that it would be a good thing to take a day off every now and again; after all, my muscles need more than just two days to recover. Oh, and yesterday I increased the difficulty for my incline sit-ups and as a result, my stomach muscles are not that happy with me right now. I could certainly use that as an excuse to not exercise, but what about my other muscles? They're sore, but I could still work them. You see, it's the guilt thing trying to worm its way into my head and I need to fight to keep it from taking-up residence. In order to fight the guilt, I'm going to actually practice what I write about. Now, as you check outside your window to see if there are any pigs flying around, I am going to rid myself of this guilt.

"When you exercise, for example as you lift weights, perform aerobics etc, you will break down muscle tissue in the body. The more you exercise the more tissue will be broken down. When you stop your activities, nature will attempt to rebuild the broken layers of tissue, but a little stronger than last time so the tissue doesn't break as easily. Over a period of continuous destroying and rebuilding, your muscle will grow and adapt to the strain you put on it. The skin will stretch and your body will gain size and strength.When I strength-train, I am putting a strain on my muscles. When this occurs, tiny tears are created in the muscle. As the muscle rests, it repairs these tears and that is how the muscles grow."¹

In short, the main portion of the muscle-building process occurs while your muscles are at rest. So, if this is the case, why am I making such a big deal out of taking ONE day off? Basically, because I have it so ingrained in my mind that I MUST exercise every day that when I do take a day off, I feel guilty about it. What I need to do is realize that even though I may not be stressing the muscles, they are still growing. Taking time off, now and again, is a critical part of any exercise regime, not only to repair muscles, but for your own mental well-being. Everyone needs a break and there is no reason to feel guilty about it.

Besides, Koko and Yum Yum are using the machine. There, guilt...gone.


How Do Muscles Grow ¹

Exercise or Yardwork

When I started my retaining wall project last month (yes, shameless promotion), I was currently in the habit of exercising 5-6 times per week. I was determined to maintain that schedule throughout the construction process, because I knew that I would feel guilty for not working out. Well, that lasted for all of three days. The first two days went fairly well; I exercised and than I went and spent three hours weeding the berm. However, on the third day, I began digging the trenches; this did not go so well. I was so exhausted from the exercising and the digging, that I all but collapsed when I was finished for the day. I discovered right then and there, that the yard work I was doing was providing me with more than enough exercise, thank you very much.

You see, I had it engraved in my mind that if I skipped a day of exercise, I would be sabotaging my whole fitness routine. Strange, I know, but that's what my mind-set was. Looking back on everything, I have come to realize that it is not just the fact that I am setting aside a certain amount of time each day to expend energy, it is the fact that I am actually expending energy. Whether in the form of a structured exercise routine or in the way of yard work: it is the fact that I am actually doing something physical.

Now, you may be asking what all this has to do with the title of this article? Well, simply put: it doesn't matter whether you do your usual exercise routine or do yard work. It matters that you get out there and do some sort of physical activity. So, put the guilt away and go get that yard (or mine) in shape.

Climbing Back on the Exercise Horse

For those of us who have been out of the habit of exercising on a daily basis, getting back onto that horse may seem like daunting task. What used to be an everyday ritual, now becomes a monster looming in the shadows. What used to be embraced (well, sort of), now becomes something to be shunned. Why, because we have gotten used to the freedom that comes with not being tied-down to an exercise schedule. Just as we hate to go back to work after a vacation, so too we hate to go back to exercising.

It has been just over two weeks, and since I began my diet last August, this is the longest I have gone without working out. The first week was the hardest, because I could actually feel my muscles wanting to be exercised. Now, into my second week as my ankle heals and I am getting ready to resume my routine, I find that it is going to be like starting all over again. You see, I have gotten used to not working out and I no longer feel guilty if I don't exercise. So, I need to re-establish a routine and force myself to stick to it. I will once again need to set aside a certain portion of the day and devote it to my exercise routine.

Now that I have it set in my mind to begin anew, how will I go about achieving this? I plan to go slowly. I must bear in mind that my muscles have had over two weeks of rest and I will NOT be able to perform the same exercises at the same level as I used to. I need to realize that until my muscles become accustomed to the routine once again, I will need to reduce the level of resistance. I will need to slowly (this being the operative word) work myself back to the level I was at before my injury. Lastly, I need to listen to what my body is telling me, so I don't end up back on the crutches.

If you are in the process of resuming your exercise routine after a long break, go about it slowly and carefully. Don't get discouraged that you can no longer do what you were once able to do. Your body will soon adjust and you will be back in the saddle again.


* Yes, that's Koko in our ornament box.

New Exercises, Same Muscles

I have been doing the same exercises for some time now, so I decided to try something new. I started looking at the exercise guide that came with my Total Gym and I discovered a few new ones that I had never tried. I think that the reason I never tried them is because they looked similar to the ones I was currently doing. So, I gave them a shot.

I must say that even though they seemed so similar, I am SO Sore. Okay, I have been exercising these muscles for months, why should they start being sore now? Well, as I was complaining about this, my wife pointed out that even though I was exercising those muscles, I was only doing so in one particular way. With these new exercises, I was working the same muscles, but from another angle.

Obviously I am no personal trainer (although I wish I had one), so I did not know that I should do different exercises on the same muscles. Subtle though they may be, it really makes a difference. I have been working out for over a year now and it seems that I am always stumbling upon something new. This coming week, I am going to work through the soreness and continue these new exercises. It will be interesting to see the results.

Shoveling Snow or NordicTrak?

Warning: reading the following post is the intellectual equivalent of watching the TeleTubbies. At the end of this "article", I explain what has me preoccupied. So unless you are bored, there is no need to comment on how horrible this is or how your brain is on fire or that this is the worst drivel you have ever read since you learned how to read, because I know it's bad. Anyway, I apologize and will try to be back on track shortly.

You know how much I love my NordicTrak, right? I quiver in anticipation when I climb onto the ski machine, step onto the tracks, and begin my 25 minute trek to nowhere. I pine for those L-O-N-G minutes of gazing out the bedroom window and watching the squirrels burying their new-found treasure. What should I do? NordicTrak or shovel snow? Tough decision, I know. Yeah, real tough...throwing my clothes over the NordicTrak, I...

When I decided to shovel our driveway, it was still snowing, the temperature was 25 degrees, and there was a light breeze. Perfect weather for a good workout. Yes, that's the way I see this, as a workout. I try to not only shovel the snow, but to scrape the ice granules as well. This gives me a more intense exercise experience. I look upon it as killing two birds with one stone; I get a great workout and do something constructive at the same time.

Our house is located on the corner, so we have a driveway that curves, thus making it larger then the normal straight driveway. So, staring at the garage door, I slowly work my way across the driveway depositing the snow on the lawn. I continue down the driveway and then start on the sidewalk. I not only do our sidewalk, but I also like to do our neighbor's as well. Again, I'm being nice, but also prolonging the entire exercise experience.

All-in-all, it took a good 45 minutes to complete my task. Sweating and exhausted, I stood by the street and gazed back at my hard work; I noticed that there was a nice, white coating of fresh snow.

Okay, as you can tell after reading this "article", my mind is not on writing. I am currently trying to figure out some math problems. I need to learn some Factoring patterns:

x² + bx = c, with c being negative and ax² + bx + c .

Example with real numbers: 2x² + 7x - 9 This one I have figured out, I just need to set aside some time and practice doing the different problems. The one I am really having problems with is 10 + 11x -6x²

The first thing I need to do is rearrange the problem by decreasing degree

-6x² + 11x +10 the next step is taking the -6x² and turning it into a positive...

(-1)(6x² - 11x -10) I am then supposed to be able to factor it as usual. This is just the tip of the iceberg, as there are 5 more lessons (with 5 additional things to learn) after this. I need to learn this; practice this; teach this, before the end of next week. So, I may not be posting for a few days or if I do, it will be to try and figure this mess out by explaining it here. It's your call.

No Pain, No Gain

Due to the craziness of the Thanksgiving week, I had to refrain from doing my regular exercises. Instead, I spent my time cleaning from the tops of the cabinets to the floor under the oven. I even spent some time vacuuming the dust from the air intake under the refrigerator. Needless to say, I had little time to workout.

So on Monday, after missing almost a week, I began the ominous task of beginning anew. (I really like the way that sounds...beginning anew). Anyway, I began my workout and right away it felt as if I had been gone for a month, rather than only a few days; it was harder to do the same number of repetitions and sets that I usually did. It was harder, but I labored on and completed my torture. On Tuesday, stiff and sore, I worked a different set of muscles, with the same result...stiff and sore.

Nevertheless, I mounted my Total Gym and worked through the initial pain and continued my workout. When it comes to exercising, I am a believer in the adage, "no pain, no gain." But I feel that I should define what I mean by "pain". The pain I am referring to is the general soreness and aches you get when you work a muscle; as opposed to the sharp pain you may feel when you actually hurt a muscle. Believe me, I can tell the difference. When I first began to exercise my legs, I went a little overboard and actually felt sharp, stabbing pain in my thigh muscles. Even I knew what I had done and I let those muscles completely heal, before I resumed exercising them (at a reduced level).

By next week, I should be back at my former level. This means that I need to be looking at either increasing my workouts or finding a new series of exercises to perform. Since I am not a movie star with access to a personal trainer, I will most likely start experimenting and find out what works the best.

Yes, that is Koko surveying his handiwork on our sofa.

The Leaves of Autumn

Yesterday, I decided not to workout, but guilt finally got the better of me so, I decided to rake the leaves in our backyard. I feel that if I don't exercise every day, I start to feel guilty. I have the strange mindset that I have to EARN the calories I ingest. Weird, isn't it? Anyway, I had been meaning to do this for some time, but I wanted to wait until a majority of the leaves had fallen off the trees. Of course, there is always that ONE tree that has to wait for the last minute and then drop all its leaves overnight.

Finally, a few days ago the tree lost its leaves and I was ready to venture out and conquer the yard. There were so many leaves on the ground, that you could not see any of the grass. With rake in hand, I ventured out and started to rake. Naturally, the day I pick to do this has to be cold and windy. The temperature was around 48 degrees and the windchill knocked that down into the 30's. Just over an hour and six, large yard bags later, I was finished. I felt that I really had a great workout and I was able to complete a chore that needed to be done. Basically, I felt that I killed two birds with one stone. I went inside to get warm and rewarded myself with a hot cup of coffee.

Today, I woke up and I could barely move. Every muscle in my body was sore. When I do my strength training, I am in the habit of doing very intense workouts. I am used to having sore muscles, but never anything like this. I can only imagine that I was working my muscles and not even realizing that I was doing so. My point: even doing routine yard work is a great source of exercise. So, if you get bored with your routine and you have a yard full of leaves (or any other outside chores), go ahead and skip your routine and hit the outside world. Not only will you get a much-needed chore accomplished, but you will get a good workout as well.

The Exercise Dilemma: Part-2

Now, I have been going full-tilt for several weeks and allowing only 2 days for my muscles to repair themselves. Obviously, this is not enough time for the muscles to do their work. I need to start reading what I write and apply that knowledge to my situation. I KNOW what I am supposed to do, yet I refuse to do it. I keep exercising the same muscles; I keep putting a strain on the same muscles and I do not allow them ample time to repair themselves.

I have heard that the most successful weight lifters only workout a few times a week. They know that rest is a very important part of the strength-training process. Why can't I see the same thing? Is it because I want to continue seeing results and maybe "rush" the process? I think that is exactly what I am trying to do and in the process, I am doing more harm then good.

Being so close to a problem makes it difficult to see the solution, even when it is right in front of your nose. By stepping back and looking at the entire picture, as I am doing with this article, it is easier to see the solution and apply it accordingly. So, With iPod in hand, I am going to force myself to take a break from strength-training and I will revisit my old Nordic Track to resume my cardio workouts.

http://www.lifeschool.freedomnames.co.uk/bodyguide/2.why-muscles-grow.html

http://www.healthcentral.com/fitorfat/408/42172.html


see also...The Exercise Dilemma:Part-1

The Exercise Dilemma: Part-1

Koko doing his workout on my Total Gym

I am facing a dilemma: I need to change-out my exercises, but I really do not want to miss-out on the benefits of the exercises I am currently doing.

Now that I have totally confused you with that statement, let me try to explain. For the past several weeks, I have been concentrating on strength training. That is, I have been using my Total Gym almost exclusively. Yes, that's right, I have been sadly neglecting my Nordic track. For the past several weeks, I have been working out a total of five times a week. Although I enjoy feeling the soreness and seeing the results, I have yet to see any results on the scale. In fact, my weight has actually gone up a few pounds.Hence, the reason for mixing things up a bit.

What I need to do is come to realization that my muscles need a rest.

"When you exercise, for example as you lift weights, perform aerobics etc, you will break down muscle tissue in the body. The more you exercise the more tissue will be broken down. When you stop your activities, nature will attempt to rebuild the broken layers of tissue, but a little stronger than last time so the tissue doesn't break as easily. Over a period of continuous destroying and rebuilding, your muscle will grow and adapt to the strain you put on it. The skin will stretch and your body will gain size and strength.When I strength-train, I am putting a strain on my muscles. When this occurs, tiny tears are created in the muscle. As the muscle rests, it repairs these tears and that is how the muscles grow."¹

In short, the main portion of the muscle-building process occurs while your muscles are at rest. So, why I am ignoring this very important step? Simple, I'm impatient. I feel that if I am not actively trying to build muscle, than nothing is happening. Although this is far from the truth, it is what I believe. So, I need to do some serious attitude adjustment.

Next time: Part-2

See also...The Exercise Dilemma:Part-2

http://www.lifeschool.freedomnames.co.uk/bodyguide/2.why-muscles-grow.html ¹

http://ezinearticles.com/?How-Do-Muscles-Grow?&id=1000689

http://www.healthcentral.com/fitorfat/408/42172.html

I Can't Stomach This: Part-Three

I am bringing this up for the simple fact that, I perform all these abdominal-intensive exercises and I have no problems. In fact, I get a great tingle feeling as I am doing them. Yet, I wash my hair and I’m out of commission for a week. This is what I don’t understand. Do you use a different set of muscles when arching your back (another exercise I do, but my stomach is fully supported) as opposed to crunches, etc? Anyway, that’s where it stands for me. If I put a positive spin on this, you can say that it happened at the perfect time.

In order to prevent a possible plateau every 6 weeks or so, I take a week and relax. Yes, it came at the right time, but I really didn’t want to take THIS week off. Oh well, time to go. Have a good week everyone.

I Can't Stomach This

Well, it’s official I’m out of commission for the week. In other words, I can’t workout like I would like. You see, on Saturday I happened to strain my stomach muscles. If you have ever done this, you will know how painful that can be. Now for the $10,000 question: how did I do this? Was it while trying to build a retaining wall for the berm in our backyard? Was it by hauling concrete in a wheel barrel? No, I contrived to do it in the most unmanly way possible: I washed my hair.

I know, you’re asking yourself how can anyone possibly strain a stomach muscle while washing their hair? When I just wash my hair and don’t take a shower, I end up leaning over the side of the tub with my head under the spout and balance myself on the side of the tub. It was while I was doing this, that I happened to put too much strain on my muscles and they just didn’t like that all too well. I stood-up and I immediately felt the intense pain. The last time that this happened, it took just over a week to fully recover.

Next Time: The thing that really confuses me (and it doesn’t take much these days)...

Fitness Tips: The Exercise of Choice

Have you decided to exercise, but you don’t know what type of exercise to do? As you know, there are hundreds of different types of programs and machines out there all calling your name; hoping that you will pick them. I have a suggestion, which will help you in this all-important decision. Ask yourself one question: What do you enjoy doing?

Yes, it’s that simple. If you enjoy walking or running (cardio), that will be your exercise of choice. If you enjoy lifting weights (strength training), then do that. Why, because if you do something that you enjoy, then you are apt to stick with it longer. If you spend each day dreading working out, I can guarantee that your exercise program will run aground before six weeks are up.

Turning Back the Scales

Well, it’s been nine months since I started my workout routine and it’s time to reveal the results. For the past nine months, I have been eating a little over 1,000 calories a day. Yes, I know that this is extreme and I would not suggest you do the same. This is a very low amount and very difficult to maintain. I would suggest that you start at about 2,500 calories a day. This is a much safer and more manageable limit.
When I began, I started exercising about 20 minutes a day. As I added additional exercises, that time increased to around 40 minutes per day. I like to use a combination of strength training and cardio workouts.
The time has come for the great reveal. Unfortunately, I did not get measurements before I started, so the beginning measurements are estimates. Even so, the results are dramatic

Waist:

Beginning: 53inches est. Current: 43 ½ inches

Hips:

Beginning: 48 inches est. Current: 39 inches

Weight:

Beginning: 278 lbs. Current: 236 lbs.

Since I have been strength training, my actual weight is higher then most. I have lost a great deal of fat and have replaced it with muscle. I estimate that I have gained between 15-20 lbs. of muscle. Considering this, my weight would be around 221-226 lbs.

Personal Trainer

This article has been moved to... I Want a Personal Trainer

The Six Week Exercise Program

We have all been there at one time or another. We get a bee in our bonnet to try and lose weight. We become fitness nuts and go out and buy equipment and become totally involved in this, our latest fad. The first few weeks are fine, we motivate ourselves to try and exercise each and every day. We are proud at the initial weight lose and the feeling of euphoria we feel at the end of the exercise session. A few more weeks and we TRY to get in at least 3 sessions a week. Finally, at the end of 6 weeks, we have become disillusioned with the slower rate of weight loss, and the next thing you know, we have a great exercise machine and no motivation to use it.
Does this sound familiar? It sure does with me. I have been down this road several times in the past and it is a depressing road indeed. Aside from the wasted money and time, it also soured me on trying an exercise regime in the future. In order to overcome this dilemma, I needed to have something to motivate me to not only begin again, but to make sure that I stuck with it for longer then six weeks. I needed to make sure that this was not another fad, but an actual lifestyle change.This was a stickler for me, as I'm sure it is for most people.

My motivation was my enormous weight and size and the fact that I was on the verge of having Type 2 Diabetes. I was 278 pounds and had a 57 inch waist. I now weigh 237 pounds and have a 43 inch waist. Yes, it is a big improvement, but I'm not finished yet. Hopefully, you can find something to motivate you besides a potential health problem.Here are some of the things that I have tried:

• Set aside a specific time of day to workout. Give yourself about a 2 hour window for this.


• Reward your self when you are done. A cup of coffee, a cold glass of diet soda, etc.


• Concentrate on one exercise at a time. Don't look forward to the number of sets and reps you need to complete before you are done. This can be depressing. Complete each set and then move on to the next.


• Vary your workout routine. Don't do the same exercises in the same order.


• If you're having a tough workout, just remember that you are actually DOING something.


• If you have to short yourself on some reps because you are just too sore, don't get discouraged; your muscles undoubtedly need rest. This is good.


• Instead of doing your entire routine, just do some stretching exercises. The important thing is that you do some sort of physical activity during your "workout Time."


• Look forward to your reward and go to your "Happy Place."


• Just remember: if it was easy, everyone would do it.

Remember why you are doing this: To look better, feel better, have more energy (yes, it sounds crazy, but you actually do have more energy after a workout), and live longer.
Are you doing this for yourself only, or for your partner (or potential partner)? Think of them and how proud they are of you. They WILL NOTICE the changes in your body and in your attitude.
After 5 or 6 weeks, give yourself a break for a week. Your muscles will thank you and you will help avoid the dreaded Weight Loss Plateau.
I hope this has given you some ideas to try. It is not easy, but I know that you can make exercise a part of your lifestyle and not just a 6 week fad.

http://www.sideroad.com/Fitness/avoid-exercise-burnout.html
Weight Loss Program Reviews
http://exercise.about.com/od/plateausmotivation/f/notmotivated.htm

Coming Soon: Tips on purchasing Quality exercise equipment.

Why You Need to Add Strength Training to Your Workout

Don't you just love counting calories? I know, I hate it too, but it is an important part of any lifestyle devoted to staying fit. Dieting is only part of the equation when trying to lose weight. You must also adhere to some sort of exercise program, which includes both weight training and cardio workouts. Why must I do both? Well, you CAN get away with doing only one or the other, but if you REALLY want to lose weight, and lose it quickly, you need to include both in your weight loss regimen.

Remember when you were in the fifth grade and you started doing word problems in math? Do you recall the problem: which weighed more, a pound of feathers or a pound of iron? The answer is that they both weigh the same. Yes, it's a trick question , but one that I bring up for a reason. There is another trick question on the fitness horizon which deals with muscle and fat. Which weighs more, a pound of muscle or a pound of fat? Well, the answer is the same as in the feather and iron question, they both weigh the same. This question should address density, not weight.
A pound of muscle is much more dense then a pound of fat. This means that it takes up less space, is much more concentrated in the space it occupies, and it looks better. For example, if you take 5 pounds of fat and 5 pounds of muscle and place them side by side, you will notice that the fat, as compared to the muscle, takes up a great deal of space. Imagine this on your body. That extra 5 pounds of fat could easily add 1-2 inches, if not more, to your waistline.

Now, I brought all this up to help explain a point. It takes your body more energy to maintain your muscle mass, than it does fat mass. Why is this important? When your body expends energy, we call that CALORIES. This means that the more muscle mass you have, the more calories you will burn.

As you begin your weight training routine, you will begin to lose fat but you will also begin to build muscle. As you weigh yourself, you will start to notice that some days you have actually gained weight. Don't be alarmed, this is only natural. Yes, you will be losing fat, but you will also be gaining muscle mass. This extra muscle mass will not only look good on you, but it will also help to burn even more calories to help you get rid of the fat. My advice, start with the two largest muscle masses: the legs (quadriceps) and the upper back (trapezius).

The magic number is 3500. That is the number of calories that you need to burn in order to lose 1 pound. This is done by using a combination of REDUCING your caloric intake and INCREASING the amount of calories you expend each day. Since the body uses more calories to maintain your muscle mass, you will continue to expend calories hours after your workout has finished. After all, isn't that the goal anyway?

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