Sunday, November 28, 2010

Week 1: Day 6

Technically I'm writing this on Day 7. But thats only because I was too tired to write this post on the appropriate day, haha.

So on Day 5 I rested, it was hard to find energy to work out after a long 16 hour shift at work (Stupid Black Friday). But I sticked to my diet no matter what.

On Day 6 I hit it hard to make up for it! I did an hour and a half of cardio in the morning and then that night I did another half an hour of cardio and a hour and half of weight training.

So I was doing some research on fitness and training so that I can make sure I'm doing everything right, and I came across an interesting article. The author was explaining why crash diets fail in the fact that people always regain the weight.

Dieting and exercising causes you to lose weight, everyone knows that. The interesting fact is that you also lose muscle with the fat. As much as 30% of the weight you lose is muscle. This is very bad because muscles consume more calories than fat. So those people on crash diets are losing muscle and fat and then going back to their normal diets. But with less muscle it means there naturally consuming less calories. So to keep everything good you have to weight train with cardio to MAINTAIN your current muscles and calorie burning effienciency.

So that leads to an interesting and disappointing fact. You can not lose weight and gain muscle mass at the same time. The two concepts on how to do both are too opposite. To lose weight you have to burn more calories than you consume, which means careful dieting and heartpumping cardio. But to gain muscle you have to consume more calories and protein to be able to convert it into muscles with minimal cardio as to avoid muscle lose.

So its going to take me longer to get to where I want than I thought. First step is to lose the weight. Drop the 50 pounds I want. Then step two is to increase my muscle mass. I think I can do that in a year.

Treadmill: Cardio L2 - 1.26 miles, 283 calories
Treadmill: Cardio L2 - 1.23 miles, 276 calories
Treadmill: Fat Burn L2 - 1.28 miles, 253 calories
Stationary Bike: Cardio L2 - 1.23 miles, 276 calories
Pec Fly: 4 sets of 10 reps at 40 lbs
Rear Delt: 4 sets of 10 reps at 40 lbs
Leg Press: 4 sets of 10 reps at 170 lbs
Supine Press: 3 sets of 50 lbs
Incline Press: 2 sets of 50 lbs
Lat Pulldown: 4 sets of 60 lbs
Seated Row: 3 sets of 60 lbs
Leg Extension: 3 sets of 100 lbs
Leg Curls: 3 sets of 100 lbs
Bicep Curls: 3 sets of 60 lbs
Tricep Curls: 3 sets of 60 lbs

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