Replies to This Discussion

Permalink Reply by Spanner 122 on February 24, 2008 at 8:56am

Hey Regina... you are completely right. It is easier to gain it than to lose it... and likely more enjoyable! lol
I have just posted to Lady Chaplain (Throw in the towel thread), about taking your time and eating well, honestly looking at what you're eating and exercising consistently (take a peak at that).

Other than that, hit the gym. Find something you enjoy doing that offers you a good sweat. Start with walking, cycling or even hopping right into a spinning class (they are tough, but you go at your own pace, no one is going to kick you out... haha). Get weight routine going. I am currently doing this as part of my tri-training. It's a simple circuit to be done twice a week... it will increase the major muscles and take care of those shoulders. It's worth a try. You don't have to go crazy on the weights, as many are sucked into doing. This is the same kind of program I did when I first lost my ton of weight as well (74 lbs of fat... yay)... so I know it can be done!
This strength regiment is meant to be competed twice a week.
All exercises will be done with 2-3 circuits and 6-10 repetitions with 1-2 minute rest between exercise.
Should be done as a circuit meaning, complete one set of each exercise (6-10 reps) then start a second circuit, with a 1-2 minute break between circuits.
Stretch well after.
Core can be done after or at home on different days but core must be done twice a week. Start of with 1 x 15 reps.

Circuit
Military press on ball
bicep curl
Lat pull down at an angle
tricep push down
chest press on a ball
seated rows
stationary lunges (start on the ground)
leg curls or hamstring curls alternate each workout
calf raises
internal and external rotator cuff

Core
plank
Oblique plank
knee on ball crunch
bicycle
pike
pelvic raise
leg raises

When doing the weights, choose a weight that allows you to finish 8 or 10 reps. If it's too easy, pick up a heavier weight, if it's too hard and you can barely finish the last rep, lower it a little. A little added lean muscle will help you lose weight as well... it burns calories a heck of a lot faster than "no muscle." lol

Get to it and don't worry about setbacks, they happen... just keep pushing forward. No one ever got anywhere by giving up. You're a firefighter, you should know about perservering and not giving up until the job is done!! ;)