This post is for all the Men and women who want to hit the gym but have held back due to some reservations and have been brooding over the decision of not having a Fit body. I have been a fitness freak for the last 5-6 years and train extensively at the Gym for about 3 hours every alternate days. Having said this I also would want to add that I started Gym at the age of 35 which in no means an early age to start. I was out of serious gym due to other work commitments for last 3 months and had decided to join back in October.
It took me about 12 days to convince myself that I really needed to go back there and cut the flab I had put on. Excess weight of 5kgs.!!! Once that was done, the next thing was to pull the mass out of the bed early morning for the training which is the most difficult Hurdle when you restart. I was in the same state as a person who wanted to start workouts in life. I advice you guys to follow the same routine I have mentioned below for exercises and Diet in Breakfast.
Since I am strong mentally, I chose a Saturday to join back and managed to hit the Gym at 7am sharp. I woke up at about 6am (Its necessary to get up an hour early) and had a nice hot shower which relaxed my body and at the same time woke me up completely.Please also ensure that you empty your Bladder and Bowel completely.
Had 4 slices of brown bread and with Half cup milk (milk takes time to digest so don’t have too much) In case you are a non-veg eater, go for 4 Boiled egg whites else pop a 250 gm calcium tab.
Walked down to the Gym so that you get in the mood of workouts (avoid taking car/bike on the first day as it would bring the lethargy to the Gym). Also ensure that the walk is brisk and not a stroll.
Once in the Gym, the music and the atmosphere gets you in the groove and one tends to speed up his/her normal activities. Avoid getting hyperactive and focus on what you have come to do (people often look at the better shapes in the gym and try imitating them) Please do not follow someone else’s exercise regime. He/she may be doing it for donkeys years now and so is doing it easily. besides keep telling yourself every 5 minutes that you have come back after a long break.
Do the regular stretching for neck (very important) and arms swing. This will help you warm up the upper body. Don’t bother about the lower body, its already in the gear due to your brisk walk to the gym.
Put on your work out shoes, Keep a fresh Large Towel Handy and a small bottle of water mixed with a pinch of salt and a dash of lime. This will keep you on your feet if you feel exhausted. Remember to carry a small bottle and not a Can.
Start with a 20 minutes cardio on a Treadmill. 4 drills of 5 mins each or 2 drills of 10 mins if you can keep up the stamina (one loses stamina faster when away from Gym for over a month) Every drill will have a 3 minute slow run with no incline, 1 minute of medium run with 3/6 incline and then 1 minute of heavy run with no incline. After the Treadmill is done, relax for a minute, have a small sip of water.
Lie down and start with reverse crunches, Side bends and dumbell Shoulder press. Do One drill of 20 repetitions each.
Cool down for 5 minutes. after every drill have a small sip of water to replenish the lost water from the Body. Don’t rest more than a minute between 2 Drills.
Change your gym shoes and walk back home (this should be a stroll and not a brisk walk).
Run for a shower exactly 30 minutes after you did your last Drill.
Have a Glass full of water only after 60 minutes of the last drill if you have done ab exercises. Avoid sugary cereals, sweets, pastries, fried product in the morning breakfast/meal. If you have to rush to work ore sending children to school eating any of these above will cause sudden highs and crash in sugar levels leading to hunger pangs, mind fuzziness and even fatigue before Lunch. One tends to gobble up junk or eat more to overcome this during lunch causing afternoon post lunch dozing which is extremely harmful. At the most a power nap is advised if you are in a high stressed environment of work.
Have a low fat, Low sugar, fibre rich breakfast instead. Too much fatty food will cause obesity, stroke and cancer. You realise that you have increased in size and dimensions and feel embarrassed. In order to avoid this and cut the flab off eat fruits/raw veg salad, Poha, chapatti/multi grain bread, oatmeal, skimmed milk, Idli with veg curry (no coconut chutney) etc.
In case you have questions please feel free to post here. I will reply.
Eat Healthy, Stay FIT..!!