This is the second installment (third really) on my recent weight loss and permanent health kick.  I encourage all of you to get physical and fit.  It makes a world of difference in one’s daily life, everything seems easier and a little more fun!

I keep singing the praises of Evans Fitness Center (EFC), http://www.evansfitnessclub.com/, here in my local area.  I spoke with their management today about the blog, my comments, and the possibility of my appearance in one of those “before and after” photo testimonial things.  The girls especially seem interested in the latter part.

(Source: EFC website).

If you don’t live in metro-Augusta, Georgia, then I hope you have a good facility nearby.  I have seem clubs as impressive as EFC but they are RARE.  Any club could do in theory, though I have found that an excellent, first class environment lends itself to keeping one motivated and inspired.

I joined EFC in December when they first opened.  They even have a 30-day free trial!  At the time I had already lost maybe 20 pounds due to my change in dietary habits.  As I have written before, I was nervous about going to any gym.  In the past I have usually hurt myself while trying to do too much too fast or have just lost interest.  A lot of clubs are not interesting.  Neither was the case at EFC. 

First, I just can’t say enough about the quality of this place.  They have a filter thing that refills your water bottle, free towels, and so many other perks I can’t list them all.  Everything was done right.  Second, I really wanted to get back into shape, and so, I used my brain for a change and worked my way into the program.  By the way, this here is not a “program” like those on TV.  If it were, you’d see me on the idiot box hawking it to some hip-hop beat surrounded by hot babes.  Hmmmmmmm???????

Anyway, for me the right way was slow and cautious, especially with weights.  If you want a great guide to exercising with weights, pick up a copy of Arnold’s Encyclopedia of Bodybuilding, http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219.  The name may sound intimidating was may seem some of the pictures and described routines.  I used the old model in my glory days.  It works.  However, you need not be a hardcore Mr./Mrs. Olympia candidate to benefit from the guide.  Consider it an education.  Arnold covers literally everything about conditioning every muscle of the body in tremendous detail.  Use what you need, no more.  If you’ve never worked out before or it has been a while, a personal trainer can help you.  Find one that suits your needs and disposition.

I’ll simply, here, divide weight training into three categories: free weights (to include plate-weighted machines); weight stack machines; and cable/pulley weights.  These last two are my description names.

I started with the stack machines and light free weights.  I now incorporate all three into my routine based on what I’m trying to do.  EFC, like many good gyms, has multiple areas for all of these types.

Regardless of what I use I try to adhere to some simple procedures.  First, I break my days up my the muscles I hit.  Generally it works like this: Day 1, arms and shoulders; Day 2, back and chest; Day 3, legs.  I do abdominal exercises everyday (or try to).  Along with abs I work all “core” muscles, those around the middle of the torso.  Many people make the mistake of building a strong stomach while neglecting their lower back and sides.  This leads to imbalance and possible painful problems.  Work them all together and equally.

My gut was the most embarrassing visual part of the old me.  Personally, the worst thing was the lack of energy for daily tasks.  It was the gut that everyone saw.  I must admit I  worked my way up to size 44 pants, and they were getting tight!  I just bought some 38s and they are already loose.  I went from the last notch on my belt to the other last notch, then I had to drill a new (good) last notch, then another.  I am cheap, poor, and I have good belts to begin with.  I will buy new ones when these fall apart.

Once a week or so I work on my neck.  The neck usually gets flexed while doing shoulder and other exercises.  I concentrate on it specifically for an extra boost.  I have … excuse me, had, neck problems.  Building up the muscles that support the head and stretching them have eliminated most of my problems.  A word of warning!  The neck is sensitive and extra care should be used when working it, I go EXTRA light and easy with my neck.  Be careful, you spine is kind of important!

The second simple procedure I follow is the amount of effort I give each particular movement or exercise.  Let’s say I’m doing bicep curls (for the big guns!).  I try to do three separate sets of ten repetitions of this exercise.  With lighter weights I will go for 15 to 20 reps – this builds definition.  If I’m trying to “shock” the biceps I will pyramid my way up in weights and may sacrifice the total number of reps on the heavier sets. 

I also do multiple types of work for each muscle or muscle group.  In Muscle and Fitness Magazine, I read, a long time ago, some great advice: “Everything works, but nothing works for long.”  You have to vary it up to keep the progress and fun going.  This also depends on what you are trying to accomplish.  Serious weight-lifters go through cycles of heavy weight, light weight, no weight, etc. to reach their goals.  My goal is a lean, muscular look, like Christian Bale’s Batman/Bruce Wayne.  You have a different goal, you’ll figure it out in time.

By the way, I stretch constantly to keep the muscles I working loose.  After I pump iron I go upstairs and do some form of “cardio” work.  This is what most people associate with burning fat, and it does.  It also plays with your heart-rate and workload, hence the name “cardio.”  Again, you need to figure out, maybe with expert help, what you’re trying to do.  Jacking your heart rate through the roof might strengthen your heart (or kill you) but it might not be the best way to burn fat.  My approach is easy.  I use either the elliptical machine, treadmill, or stationary bike (usually the elliptical) for my needs.  I go for 10 to 30 minutes depending on how I feel and how much time I have.  These modern machines track everything: calories burned, time, heart-rate, etc.  I’m more concerned with calories but I closely monitor the other factors.  It all depends.  Trial and error folks.

The last thing I do before I leave the gym floor is stretch.  This when I get to do my favorite exercise of all – hanging upside-down on the inversion table.  I try to do it for 3 to 5 minutes or longer.  I stretches out everything and decompresses the spine and joints – literally reversing gravity.  Sleeping at night decompresses the joints – this goes beyond.  I can’t say enough about this so I will leave much to your imagination.

(The greatest invention of all time.  Source: Google Images).

Depending on how much time I have I end the workout with a trip to the steam room or the sauna or both.  Both do the same thing – they make you sweat.  Steam, while having a lower temperature, works faster – instantly, in fact.  The sauna is hotter but, as a dry heat, it takes a short while to start working.  The benefits to both are numerous.  They are very relaxing (once you get used to the oven-like experience).  They work wonders on sore muscles and joints.  And, they help you shed excess water.  Sweating eliminates toxins and gunk from the body.  Just remember to keep drinking water to put back what you need.  Again, water is supremely important both to life and weight loss.  Water is your friend.

Well friends, that’s what I do.  This is a great over-simplification.  Again, you will just have to jump in and see what works for you.  Seek professional guidance as needed.  My main point here is to inspire and share what can be accomplished.  Go get em, tigers!