We’ve been broken down to the lowest turn and being on the bottom line sure ain’t no fun*
Recently I have managed to overcome my past ability to simply ignore the fact that I really do have to go to the gym by the fact that I am to all intents and purposes accountable to this blog and therefore you readers, but that is only half of the story. I also use the help that positive visualisation and other mental strength techniques can give us in our quest for personal self improvement.
Now as you know, I am no Guru but I learn a little everyday and I like to pass this on as and when I can. A prime example of the system I use (visualisation) was on Thursday and yesterday when I knew that I had to go to the gym but really didn’t feel like going. To combat this I simply visualised myself on the exercise bike and the feeling I would have once I had finished. I then visualised myself at the end of the workout session and how much benefit I would feel at that point of the session. Finally I took a moment to visualise myself at my target weight, wearing a linen suit, having a waistline that is much smaller than my chest and looking healthy, happy and content with life.
Now I know this may sound a bit daft but trust me, it works! And how do I know it works? Well I did indeed go to the gym with a positive frame of mind and if I am honest took my cardio session to a new level, so when I left I honestly did feel better, more alive and completely at ease with myself for having achieved what I needed to.
Visualisation is easy, convenient and best of all is a free way of self motivation as all you need do is picture in your mind exactly where you want to be and simply concentrate on it. This will help you mentally “clear a path” toward your goal and you shall be off and running. Now as I said until recently I have had no experience of this positive visualisation but when I started at the gym, I underwent some Neuro Linguistic Programming which uses visualisation exercises as part of its achievement system. Please believe me when I say I had absolutely NO idea that I would become the gym frequenter that I have since having my operation. I mean let’s face it, they operated on my stomach not my brains or my willpower. There was nothing “magical” that was done to me during my operation, I have simply decided that I know where I want to be and have therefore worked out the best way of achieving it, thus going to the gym has proven to be part of the route I must take. The fact that it is good for me to be working out and being healthy is simply a bonus as far as I am concerned.
So if I can manage positive visualisation to the point where it has affected my life so dramatically then I am absolutely certain that you can; And if we all do this then Yazz could not have said truer words when she sang “The Only Way Is Up”
I am so positive that this method of thinking works, I am now convinced it helped towards yesterdays excellent vital statistics I once again had measured by Claire the Instructor from the gym I attend; and because they are so excellent I will once again share them with you 🙂
Again we went from the top of the head to the bottom of the legs and finally weighing myself on the Gym’s scales. This means that if all accountable information is carried out with the same equipment each time, then we will have the correct reference points for my one monthly check in’s.
The measurements are taken with un-flexed muscles.
- Neck……18.9″ down by 0.4″
- Chest……51.6″ down by 0.2″
- Bicep Left……17″ down by 1″
- Bicep Right……17.5″ down by 1″
- Forearm Left……13″ down by 0.2″
- Forearm Right……13.2″ down by 0.1″
- Waist……50.2″ down by 1.3″ – How do I wear size 44″ trousers which are kept up with a belt!!??
- Hips……48.3″ down by 0.7″
- Left Leg Top……25.2″ down by 0.9″
- Right Leg Top……25.5″ down by 1.2″
- Left Calf……19.1″ down by 0.1″
- Right Calf……19.3″ down by 0.2″
Peak Flow Rate (the rate at which you can expel air from your lungs) was measured and found that it had changed to 500l/m and 550l/m on each of the two tests Litres/Minute so it now sits at an average of 525 l/min. We also measured my Resting Heart Rate and found it 70 BPM which is a reduction of 3 BPM .
Blood pressure has pretty much stayed the same at 114/79 so these are all great numbers.
The weight is registered now on the gym scales at 122.6 so just under 19.4 stone after a loss of 4.5 Kg’s.
After all measurements were logged we could see clear progress so adding the cardio to the training does help me and not simply annoy and de-motivate as I once thought it might. So this proves that with a body measurement shrinkage and the weight loss a healthy diet and regular exercise are definitely good for you staying healthy, in shape and happy.
FOOD DIARY:Thursday 2nd July 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||1||70gms||Six Seeded Brown Batch Loaf||140||8.4||18.2||6.5|
|1||175mls||Phd Diet Whey Protein||91||17||2.75||1.4|
|Lunch||1||150gms||Quinoa & Feta Greek Salad||148.5||6.3||16.5||5.25|
|Dinner||1||250gms||Pork Mince Ragu||481.6||69.5||17||12.5|
|1||70gms||Slice of Toast||140||8.4||18.2||6.5|
There was a nice walk taken early that covered 2.75 miles with the dog:
However I did go out again a bit later and covered a further 3.2 miles along with a friend but no dog because it was still registering at 24˚C at 7pm at night!
Obviously I was at the gym as you will know from my results above and after my weights and measurements session, I once again I undertook a cardio session of 2 minutes at level 4 followed by 17 at level 3 on the exercise bike, 5 minutes on the stepping machine at level 5 and 6 minutes on the cross trainer at level 5. I have managed to increase the level on the bike but even though I only did it for two minutes I did find that there was a noticeable fatigue in my legs post work out.
The weights regime stayed the same and was a good strong session concentrating on reps and not weight.
- 3 x 30 Reps 25kg Abductor machine
- 3 x 30 Reps 25kg Adductor machine
- 3 x 30 Reps 30kg Abdominal Crunch machine
- 3 x 30 Reps 30kg Lower Back machine
- 3 x 30 Reps 25kg Cable Row
- 3 x 30 Reps 20kg Chest Press
- 3 x 30 Reps 20kg Pec Deck
- 3 x 30 Reps 20kg Tricep Pull Down
- 2 x 30 Reps 6kg (each arm) Bicep Dumbell Curl
- 1 x 50 Reps 6kg (each arm) Bicep Dumbell Curl
- 3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
- 3 x 30 Standing Russian Oblique Weighted Bar Twists (15 each side)
Add these strength training figures to my and we ended the session with a Polar H7 reading of:
These totals above do mot show the calorie burn from me walking later in the evening but it was listed on Map My Walk as 615 cals so if we estimate it in the way the Polar works it out we are closer to approximately 420 cals burnt, giving me grand total of 1395 calories burned for the day
Anyway, all of this quite remarkable activity gave me a quite excellent Jawbone Up24 reading of over 18,771 steps:
So I think that is enough to be going on with, especially considering the temperatures we have been witnessing here in the good old U of K 😉
Stay out of the fridge.
* The Only Way Is Up – Yazz