Here’s the workout routine that I use for my legs -

• 5 Minutes Walking Warm Up On Indoor Track
• 5-10 Minutes Stretching
• 35 Minutes On Eliptical (Interval Training)
• 3 Sets Of 12 Seated Leg Presses
• 3 Sets Of 12 Seated Leg Extensions
• 3 Sets Of 12 Seated Leg Curls
• 10 Minutes On Step Machine
• 5 Minutes Cool Down Laps On Indoor Track

I have to be very careful when I work legs.  In the past, I’ve done too much, too fast, and hurt myself.  In fact, I have a good friend who is in great shape, and he never works legs, because he is so afraid of injury.  So, I make sure to warm and stretch my muscles, before I focus on hitting the weights.  (Click here to see my weekly workout plan.)

I got to tell you, I’m really digging going to the gym.  It’s adictive.  Even when I’m exhausted - I feel great.  Seriously, it’s amazing.  I’m not “that guy”.  Who knew?

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As part of my Health Optimization Plan (H.O.P.) - I only weigh myself (officially) once a week.

Here is a summary of my progress to date:

Starting Weight (September 29, 2008)

252.2 Pounds

For the rest of my life, two calendar dates will stand out: April 5, 2005 and September 29, 2008.  On April 5, 2005, I started my debt reduction site, No Credit Needed - and in less than a year, I was debt free.  On September 29, 2008, I finally felt the “switch flip”, and for the first time in my life, I’m putting all of my effort towards losing weight.  It’s hard to describe, but I feel exactly like I did back in 2005 - only this time, I’m focused on weight reduction instead of debt reduction.  I’ve never felt (truly) confident about losing weight - until now.  So, even though No. Cals has been around a long time, for me, September 29, 2008 will be my true starting date.

Current Weight (October 27, 2008)

241.8 Pounds

I am down 10.4 Pounds.  I have been working out (a minimum of) 4 times a week.  Just this past week, I started doing interval training - and I feel great.

Goal Weight (September 29, 2009)

162.2 Pounds

My ultimate goal is to lose 90 pounds.  162.2 pounds seems like a long way away, and I might find that my body feels better in the 170 to 180 range.  But 162.2 is my goal, and that’s where I’m headed.  I’m already 11.5% of the way there!

Current Weight Loss Chart (Click to read about my Fitday chart.)

Current Weight Loss Pace (October 27, 2008)

.3714 Pounds Per Day

I am losing .3714 Pounds Per Day.  At that pace, I should reach my goal weight of 162.2 Pounds in 214 more days - May 29, 2009 - which puts me ahead of schedule.  Of course, these first pounds will be much easier to lose than those last few, and my pounds per day will decrease, over time, but it feels good to have a head start!

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I’m falling in love with interval training. In the past, when I would hop on the treadmill, I’d walk for 5 minutes at a warm up pace, walk for 20 to 30 minutes at a brisk pace, and then cool down for 5 minutes. I’d feel good, and I’d be sweating, but I never really felt like I had worked out.  But now I have discovered interval training.  And, man, it rocks!

Instead of walking at a steady pace, interval training requires you to change your pace, several times, during a treadmill (or eliptical or stair stepper) routine.  When I get off of the treadmill, I feel exhausted - and exhilarated.

According to the Mayo Clinic -

Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.
* You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn - even if you increase intensity for just a few minutes at a time.
* You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes - or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
* You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
* You don’t need special equipment. You can simply modify your current routine.

After a bit of searching, I found several interval training workouts, but my favorite is in mp3 audio form, over at the Get Fit Pod podcast.  I downloaded the free mp3, put in on my mp3 player, and hit the treadmill. Skip, the creator of the Get Fit Pod, talked me through an awesome 34 minute treadmill interval training session.  I strongly encourage you to download this particular episode - and consider subscribing to the Get Fit Pod podcast.

The routine from Get Fit Pod kicked my butt.  I managed to do MOST of the routine, but the two longest sessions, where Skip asked us to run as fast as we could for a full 2 minutes, right in the middle of the routine, just killed me.  I managed to go 1:45 for the first all out interval and 1:30 for the second.  Other than that, I managed to keep up with him.  And now, hours later, I can STILL feel the effects.  Amazing.

One side note:  If you decide to do interval training (or intervals training, as I’ve seen it labeled), be careful!  It’s intense.  Again, from the Mayo Clinic site -

If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying any type of interval training.

Have any of you tried interval training?  I’d love to read about your experiences.

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Years ago - at least 6 - I signed up with Fitday, an online weight loss tracking site.  Since then, I’ve used the site, intermittently, to track my various attempts at losing weight.  Back on September 29, I once again created a weight loss goal, and I was impressed to see that Fitday has updated many of its features - all of which are free!

I’m 5 feet 8 inches tall.  According to many sites, my ideal weight is between 130 and 164 pounds.  Right now, I weigh 242.2 pounds, down 10 from my September 29 weight of 252.2 pounds.  In high school, I weighed between 145 and 155, but that was 15 years ago!  I simply cannot imagine weighing 164, much less 130!  Seriously, I haven’t been 130 pounds since 8th grade.

With all these numbers to deal with, there’s no sense in selling myself short.  So, I’ve created a very aggressive goal weight, of 162.2 pounds.  Honestly, I’ll be ecstatic once I reach 199, and 162.2 seems like a fantasy, but, go big or go home, right?

Anyway, here’s my current chart, starting from September 29, 2008 and tracking my progress until my goal date, September 29, 2009.

The straight line represents the amount of weight I’ll need to lose to reach my goal by September 29, 2009.  The jagged line indicates my actual weight.  As you can see, I’m ahead of schedule - but we all know that it’s easier to lose weight in the first month.

Click here to see the full size chart -

It feels good to be making progress, especially when I feel like I’m doing everything “the right way”.

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I’ve just returned home from the gym - and I feel great!  My daughter has gymnastics four days a week, and when I take her to her gym, I then go to mine.  There were only a few people in the gym (just like I like it), and I really focused on good form, breathing, and pushing myself.

I thought you might be interested in my weekly workout plan, now that I’m really getting into going to the gym.

Monday - Legs / Eliptical Machine

Tuesday - Treadmill At Home

Wednesday - Back / Biceps / Stair Machine

Thursday - Legs / Eliptical Machine

Friday - Chest / Triceps / Shoulders / Treadmill

Saturday - Treadmill At Home

Sunday - Rest

This is the first time - in my life - that I’ve had a workout routine.  Sure, I’ve gone to the gym, but this is the first time that I’ve gone to the gym with PURPOSE.  I actually look forward to going, and I’m a little bummed when I have to leave.  Heck, today, I even walked for thirty minutes, at home, on the treadmill, BEFORE I went to the gym.

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