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I ended up starting my weight training program today instead of Saturday. Decided Sundays and Wednesdays would be my days. According to the program, three days a week are ideal, but two days will work. I'm hoping I can figure out when and how to fit in that third day. It's not a huge deal, it just takes 50% longer to get through it on 2x/week.

So, onto the workout...

Proper rest and recovery is needed between weight training sessions for maximizing results. There should be at least 48 hours of rest between sessions that use the same muscle group, so if you train on consecutive days just make sure to stress different muscles on the different days to avoid overtraining. Training different muscle groups on different days is called a split routine. At PhysicalFitnet there are a number of workout routines both full body using all major muscle groups in a session and split routines.

So my plan is this:

I needed a detox after months of eating poorly, something to jump start my weight loss and better eating habits. I decided to go on the Special K diet. I started yesterday. For two weeks I'll be eating cereal for breakfast, raw fruit and veggies and cereal bars for snacks, and protein bars for lunch. You get to eat dinner as you normally would. This diet should be do-able for me because everything is packaged and ready to go, plus I'll still get normal food at the end of the day.

Hi,

Walked = 12.4 miles
Took = 22,407 steps

Upper Body and Core
Crunches for 4 sets at 8 reps
Crunches with Twist for 3 sets at 8 reps
Lateral Raises = 5 lbs for 4 sets at 8 reps
Frontal Raises = 5 lbs for 4 sets at 8 reps
Bicep Curls = 15lbs for 4 sets at 8 reps
Shoulder Press - 65 lbs for 4 sets at 10 reps
Single Pulley Row = 50 lbs for 4 sets at 8 reps

Stretching between each set, plus…
Stretch Trainer - Inner Thighs, Grains
Stretch Trainer - Lowerback
Stretch Trainer - Shoulders
Stretch Trainer - Gluteals, Hips
Stretch Trainer - Quadricepts
Stretch Trainer - Hamstrings

I have completed 85 cardio exercise sessions over the past 9 months - as measured by my Polar heart rate monitor. After 85 exercises I did not lose 1 kg of weight and I still have a tire around my middle.

I have visited a dietitian in order to ensure that I am eating correctly, but I need some advise on the best program to use in order to complement my eating plan. Can I lose weight with just cardio work - or must I include some weight training ? I much prefer to do cardio exercises, but if I will be more successful including weights, then I will do so.

Does anyone have advise on the best cardio plus weight program to use in order for me to lose weight - especially on the abdomen ?

And so it goes again. Earlier this year I began working out every day and the change was fantastic! I went from 180lbs and mostly fat to 180lbs and quite a bit of muscle. It was awesome!

But then my wife got pregnant (woo!) and I stopped working out and started eating.

a lot.

and now I'm back to the 180 of fat. d'oh!

So starting monday, I'm back on track.. gotta start working out again and get back in shape!

arrrr!!