40 min workout

Today I did a 40 min workout comprising of pushups, crunches, situps, plank, side-plank and stretches. I also had a healthy filling dinner with vegetables and egg whites.

A rest day and 45 min workout

I took a rest day yesterday due to the simple fact that I was tired. It happens...and on those days you just gotta rest (just don't rest every other day - once a week is fine). Today I was feeling a little tired, but decided to push through it and start the workout. It was a good decision, because I felt much better during and after the workout. I will have to remember this fact on days that I feel tired and see if I can push myself to start the workout.

Today, I was able to do 45 mins of Pushups, situps, crunches, plank, side-plank and leg raises. I think my body is getting strong enough to try some complicated workouts in bodyrock.tv. I'll give myself another coupe of weeks before trying those workouts.

5km in 30 mins 2 sec

I was able to run 5km in 30 mins 2 secs which is ok. I was hoping to break the 30 min mark; but that only happens in competitive runs. I am rarely able to do that when running by myself. But I think I would be faster in the next competitive run and hope to shatter the 1hr barrier.

2 hrs of badminton and 45 min workouts

On Thursday I played 2 hours of badminton almost without a break. It was a good cardio workout partly due to seasoned players taking part.

On Friday and today I managed to do 45 min workouts with situps, pushups, crunches, plank, side-plank and stretches. I believe these workouts are really improving my strength and fitness.

Advice: For people who are obese and are looking to reduce weight, an important thing to watch is diet. Carbohydrates are really not needed at all, and a protein with vegetable and fruit diet is best when working out and losing weight. Bread, rice, potatoes etc, should be avoided as much as possible.

45 min workout and 40 min run

On Monday I was able to do a 45 min workout with situps, pushups, crunches, plank, side plank and stretches. This was the longest workout I have done so far and it felt really good.

Unfortunately, I wasn't able to workout on Tuesday due to working late; but I did find time to do a 40 min run today which also felt good.

Advice: If you are obese or overweight and are looking to reduce weight and develop your muscles, my advice is to run less often than those fitness experts advise. I would suggest running a minimum of once a week and a maximum of 2 times a week; but on the other 5 or 6 days, you should workout (pushups, situps etc...) for at least 40 mins. This is because these exercises develop your muscles while reducing your fat too. Running-cadio reduces fat faster, but because your muscles are not developed, it is very difficult to run long distances before getting too tired to carry on; and you need to run long distances (30 mins at least) in order for the cardio to make a difference. But once your muscles are developed through the exercises, you will find running MUCH easier enabling you to run longer and faster a few months later. Running has other isues such as causing injuries (read my previous post), and I always recommend swimming as the cardio of choice for overweight people.

45 mins of Workout

Today I really wanted to work out earlier because I wasn't able to work out on Saturday. So I started off as soon as I woke up. It felt great to work out in the morning. If I didn't have to work during the weekdays I would do all my workouts in the morning. But I think I would have to restrict this to Saturdays and Sundays starting from this week.

In my 40 mins workout, I tried a couple of other exercises that came out well. The first one was the side plank; which is awesome for the core; and the second was lying face down while stretching the arms out in front and back in while raising the shoulders slightly. This was ok, but still good to add to the list. So my workout today consisted of plank, side plank, pushups, situps, crunches and stretches.

For those who are fat or not muscular, the most common excuse for not doing exercises is that they are sore all over their bodies after the workouts. I would like to highlight that the "after workout soreness" comes because of not using those muscles for a long time. But, as you workout everyday, those muscles get adjusted and after about a couple of weeks, you would no longer feel sore even after a killer workout. So for those people who have this problem, my advice is to bear with it for at least 2 weeks after which the "after workout soreness" will never come back again.

35mins of workout

I felt kinda tired yesterday and put off my workout until late at night after dinner. I don't recommend this. Even though it was 3 hours after dinner, it still didn't feel right. I think the workout should be completed by late evening and dinner eaten an hour afterward.

Anyway my workout was 35 mins of pushups, situps, crunches, plank and stretches. I think I need to up the momentum er workout to see some more results. They're still not coming as fast as I would like.

50 mins of work out

Today I decided to push my workout a little more. I'm seeing results and I was feeling good which was my reason for the extra effort today. So I did 50 mins of pushups, crunches, situps, plank and stretches.

I do believe external influences affect mentality for working out a lot. Some good youtube channels out there do just that through example. Scooby's channel and bodyrock.tv are 2 of the best out there.

10km with hill climb in 1 hr 5 mins 40 sec

Today was the Mount Faber run. It was 10km which is usually easy for me; but the fact that this run had a long uphill segment really slowed me down and was pretty brutal. I would say that this was one of the toughest runs I've done. On the plus side, the run really worked out my core. It took me 1 hr 5 mins and 40 sec to complete it.

Workouts for the past few days

Wednesday: Went to the gym to do some stationary cycling. 40 mins of cycling was brutal, but good for those muscles I've not used in a while.

Thursday: Played badminton with my friends. 1.5 hrs of continuous play was a good cardio workout.

Friday: Did 30 mins of pushups, crunches, situps, stretches and plank. I think sets like these are really improving my strength. Will try to incorporate longer sessions in the future.

40 mins of Working out

Today, I was able to work out for 40 mins with situps, pushup, crunches , plank etc...

I will need to do some cardio tomorrow as I feel I need to sweat out some calories.

Random tip for Runners: Paste band aid or a plaster on your nipples before your run in order to avoid nipple bleeding; which is a very serious problem for runners.

40 mins of swim

I remembered that swimming solved my shin splints a long time ago, and decided to try see if that would work again today. After a 40 min swim (22 laps), I think it might have worked. I will know when I run again next. Today was a good brisk swim after a long time. I think I will swim more often in the future.

35 mins of cycling

Decided to do some cycling today to change the routine a bit. I managed to do 35 mins of non-stop cycling.

Also, I think my shin splints may be back again. I'm going to have to watch my pre-run stretches and take them a bit more seriously in order to avoid shin splints in the future.

5km run in 31 mins and workout

In order to improve on my timing, I decided to run 5km at the track and managed to do it in 31 mins which is a reduction of 1 min from my previous time. If I can reduce my timing to 25mins, I think I will have reached my next goal. This was a couple of days back.

Today I just did a normal workout for 40mins which included push-ups, situps, crunches, plank etc...I must say that the plank is one of the toughest workouts that I have done. I highly recommend it for people wanting to build their upper body.