I wrote earlier about how I changed my eating habits, so now let’s talk about my exercise routine. Just to forewarn you, this is not some revolutionary exercise plan. Your plan doesn’t have to be either. The key ingredient with any exercise plan is consistency. Basically, I got myself to the gym 3 to 4 times a week and did a combination of cardio, weight training, and core stregthening. Every time I went to the gym I did a least 30 minutes of cardio, 45 minutes of weight training, and 15 minutes of core exercises. This hour and a half, 3 to 4 times a week, was none negotiable.
Here’s what I did for cardio….
For the first 2 months my cardio was pretty simple. I got on the treadmill and ran for 30 minutes. Yeah that’s it. I started at 5mph, and when that got easy, I slowly moved it up. After a couple of months of this, I wanted to start running outside, and that’s when I really started to like running. I began running 3 miles 3 to 4 times a week. Once I decided to start training for the half-marathon, my distances changed. But I was still only running 3 to 4 times a week. That was all I did for cardio.
Here’s what I did for weight training….
I decided to do circuit training 3 days a week. This meant I would work all of my muscle groups every time I did my weight training. I did high reps with low weight. I started with free weights and worked every muscle group with about 15 reps. Then I would go to the machines and do the same…every muscle group at 15 reps. Then I would do what I call “body weight training”, meaning you use your body weight (push ups, pull ups, dips, lunges, etc…). I would do the same, work every muscle group, only this time do as many reps as I could. I realize this might be a bit confusing for some, so let me show you how a typical day at the gym looked for me.
* Treadmill for 30 minutes
* Free Weights (dumbbells) – 15 reps: chest press, curls, tricep extensions, shoulder press, lateral pulls, lunges, and calf raises
* Machine Weights – 15 reps: chest fly, curls, tricep push, shoulder raises, back pulls, leg press, calf extensions
* Body Weight Training (as many as you can do) – push ups, dips, pull ups, wall sit (as long as you can), wall jumps
* Core Training – 3 sets 15 reps each: incline crunch, leg raises, side raises (on equipment both sides), lower back raises (on equipment)
That’s all folks. I may have varied a little, but for the most part that was it. If I exercised a 4th day, I would only do cardio (running). Like I said before, it’s nothing revolutionary. You just have to be consistent. Please let me know if you have questions about any of the exercises or the specifics. I really do want to help you achieve your goal. I may not have all the answers, but I do know what worked for me, and I probably know someone who does have the answer. The key is consistency! That goes with eating or exercising. Stay consistent.