Exercise: To Lift or Not to Lift

Most of the research I have done on the topic indicates that lifting weights may be the key to sustained weight loss. I think it is a two fold cure. First, lifting builds new muscle which burns calories, this will help make up for my weight loss causing me to burn fewer and fewer calories every day. Second, weight lifting is fun. It is sometimes easier to see results with strength gain. Also, it is nice to "feel" the burn and know that your body is responding. Often cardio leaves you tired where lifting leaves you feeling pumped.

With that in mind I have designed my own weight lifting program that I will do four days a week. The beauty with this plan is that you only need four days and you don't necessarily have to lift weights M-TH or M,T,TH,F. I will be able to do two days of lifting in one day if I have a short week. This is because I have divided up my lifts by muscle group and will focus on a different muscle group every day.

Also I have included an optional 5th day of the workout to do Abs, this will be completed every week whether between the four days, on the fourth day, or on the 5th day.

With that all in mind, here is my program;

# = Attempted Reps
R = Actual Reps
W = Weight

Monday: Chest and Triceps
Flat Bench Press - 4 sets :
12.R____W_____
8.R_____W_____
6.R_____W_____
4.R._____W_____
Incline Dumbbell Press - 3 sets :
12.R____W_____
8.R_____W_____
6.R_____W_____
Dumbbell Flyes - 2 sets :
16.R_____W_____
12.R____W_____
8.R_____W_____
Dips (assisted for now)- 3 sets :
12.R____W_____
8.R_____W_____
6.R_____W_____
Cable Press Downs - 2 sets :
16.R_____W_____
12.R____W_____

Tuesday: Back and Biceps
Pull-ups (Lat Pulldowns) - 4 sets
18.R._____W_____
12.R____W_____
8.R_____W_____
6.R_____W_____
Bent Over Barbell Row (T-Bar Rows) (- 3 sets :
12.R____W_____
8.R_____W_____
6.R_____W_____
Seated Cable Row - 3 sets :
12.R____W_____
8.R_____W_____
6.R_____W_____
Barbell Curls - 3 sets :
12.R____W_____
8.R_____W_____
6.R_____W_____
Seated Dumbbell Curls - 2 sets :
12.R____W_____
8.R_____W_____

Wednesday: Abs or Thursday or Saturday if Rest

Thursday: Shoulders, Traps and Abs
Seated Barbell Press/Shoulder Press - 4 sets
12.R____W_____
8.R_____W_____
6.R_____W_____
4.R._____W_____
Single-Arm Lateral Raises - 3 sets
12.R____W_____
8.R_____W_____
6.R_____W_____
Barbell Shrugs - 4 sets
12.R____W_____
8.R_____W_____
6.R_____W_____
4.R._____W_____
Abs (Today, Mid Week or End of Week)
Crunches (Machine) and
12.R____W_____
8.R_____W_____
6.R_____W_____
Hanging Leg Raises and
12.R____W_____
8.R_____W_____
6.R_____W_____
Seated Turns
12.R____W_____
8.R_____W_____
6.R_____W_____

Friday: Legs
Squats/Lunges - 4 sets
12.R____W_____
8.R_____W_____
6.R_____W_____
4.R._____W_____
Leg Press - 3 sets
12.R____W_____
8.R_____W_____
6.R_____W_____
Stiff Legged Deadlifts - 3 sets (Head up back stiff [don’t lift with back] Okay to lift off rack for beginners)
12.R____W_____
8.R_____W_____
6.R_____W_____
Leg Curls - 2 sets
16.R_____W_____
12.R____W_____
Standing Calf Raises - 5 sets
16.R_____W_____
12.R____W_____
8.R_____W_____
6.R_____W_____
4.R._____W_____

Saturday/Sunday: OFF

Obviously I will be doing cardio every day I hit the gym. Since I have had knee surgery and I am still very heavy I will probably hit the elliptical most days and maybe some walking/jogging when the weather gets warmer (5 degrees yesterday). I have been adding 5 minutes every 2-4 sessions to try to gain endurance now I am up to 40 minutes and hope to be up to an hour by the end of February. This program 4 days a week with cardio for 4-6 days a week should show pretty rapid results. I will post my proposed nutrition plan tomorrow.

Welcome and Introduction

I guess in a first blog post you should tell others about yourself and explain why you wanted to blog in the first place. I am a 6'1'' 25 year old 3rd year Law Student who weighs 467lbs and needs to lose it. I want to create this site to try to create some accountability and some transparency into my weight problem. It is easy to shut everyone out of your struggles and create a facade of happiness. Actually it is not really a facade, I am happy in a lot of ways. I am married to a beautiful, intelligent and supportive wife. I am about to finish law school. All in all my life is good.

What I mean by a facade of happiness is that when you are large, you always think about it; not like a stalker or a drug addict. I mean your mind often slips and thinks, "I am the largest person in the room", "I am really tired from walking up those stairs" and so forth.

I have always struggled with my weight I have lost 50+ lbs two previous times in my past but have always gained even more back. I am not sure what character, physiological or mental defect I have that will not allow me to be a normal weight with even relative ease. I have blamed everything for it my genetics, my parents, my upbringing, my country, and of course myself. I have even tried to blame my wife once or twice which I know is totally absurd as I was very large when we got married.

I think at this point I am not blaming anyone. No one wanted me this way; no one wants me to be unhealthy; no one made me eat another portion. I don't even believe blaming myself is the answer I don't think I am stupid or weak or challenged in a way that most people are. I ate because I was hungry and did not care to think about the consequences of indiscriminate eating. Many people like me just don't/didn't think. We know and knew that eating too many calories would make us like this and we decided to just eat without thinking.

This first blog entry is my pledge to think, not only to think but to act on conscious efforts to get healthy. I will exercise and eat right (80% of the time), and I will lose all of the weight I need. Please help hold me accountable on this journey.