Official One Month Progress

I backslid just a little over the weekend because of New Years Eve and the STEELER game on Sunday, but I knew that would be the case, no big deal.

On the Lifestyle computer my initial numbers were:
192# 29.7 BMI 20.36% body fat, RHR 61 and BP 120/83
Numbers today are
186# 28.8 BMI 19.56% body fat, RHR 53 and BP 116/69

These numbers were all actually lower last week, but again, I knew I was screwing up this weekend and it doesn't matter, everybody needs a little celebration now and then.

Looking forward I had planned to revamp my routines for the coming month and I will, but not in the way I had been thinking.  Realizing that my main goal is to lose body fat and gain cardiovascular fitness I am going to ease up on the strength training and concentrate more on running.

First off, I getting away from the free weights and barbell routine and am going to focus on dumbbells and even more on all of the machines that the gym has to offer.  They are easier to use and make the workout go faster.

I am going to go from higher weights and lower reps, to lower weights and higher reps in order to stay toned, while not pushing to build muscle.  That type of routine is beginning to bother my rotator cuff, and I do not want to damage it any further.  I am going to get my strength workouts down to a max of thirty minutes each session from the 45 to 60 minutes that I have been spending on them.

I will also ramp up my treadmill time, and more importantly, my outdoor running time.  I have been doing a 35 minute treadmill routine most days with one workout per week at 45 minutes.  That will now be 45 minutes most days with a 60 workout once per week.  I will also throw in 2 days of running outside trying to build my stamina from a .5 mile constant run to a 3 mile run. 

The next month will be a challenge, but I am looking forward to it.  I can't forget the long range goal, 164# and a 10k race with my children.

Come on 2012, I'm ready for you!!!