A Change IS As Good As A Rest

The Cambridge dictionary describes this quote as:

Proverb
“A change of work or occupation can be as restorative or refreshing as a period of relaxation”.

Very true though.

This often used quote is bandied around on any number of occasions to explain actions which may appear quite extreme in regards to a simpler solution.

If you find that something isn’t working for you whether it be a job, a relationship or a simple thing like a health and fitness regime, sometimes a complete change is as good as the rest you might have if taking a break from whatever it is that seems to be getting you down or wearing you out.

In my case it was the health and fitness regime that was getting me down. I was suffering with so little energy that something was proving that it was simply not right. I started with a little tweak here and a little adjustment there but it always gave the same results of halfway through the second training session, I would start to fade and not feel like I had put my all into it. This is where a prime example of a change being as good as a rest comes into play. Lets face it, after all of the good work I have achieved over the past few months, why should I let the newly acquired fitness drop off back to sedentary levels once again because I am simply tired. Yes I tried to rest but even after four days away from doing anything at all I still found that I was out of puff at the second day, exactly the same as before. This therefore had to mean that resting wasn’t the answer and a definite change was required if I were to carry on improving my health and fitness.

So yesterday saw me returning back to my gym with my newly worked out and scheduled routine! Some of you may have read about it or pieced it together over the past few days from snippets I have let go but effectively I am now only attending the gym on a Monday, Wednesday and a Friday. Yes, sure I can increase this amount as my fitness improves but for now I think this is where my limit lies. I shall continue to walk the dog each day of the week apart from a Saturday where I shall have a total rest day where I do no training or walking at all. However, on a Sunday I intend to continue with my longer walks that I have started so always upwards of 7 or 8 miles as a  minimum but once again with no gym on this day either.

So the walking is easy, straight forward distances of 2 to 3 miles through the week and further on Sunday, the gym will be totally different however. I now plan to reduce my cardio by 5 minutes on the exercise bike because it appears that the last 5 minutes of that particular exercise are the ones that are doing the damage to my stamina. This means 14 minutes on the exercise bike, 5 minutes on the stepper and 6 minutes on the cross trainer.

When I get to the strength training the weights have pretty much all been put up a very small notch but the sets have been reduced to two down from three on certain exercises. Below (by the screenshots) is what was achieved on the first session and to be quite honest I think it was just the right combination of sets,reps and weight. I know that time will tell, but for now as I sit here in the glow of a work out, a walk and a busy day I still feel strong and have energy left. Not energy to burn but energy to see the day out.

And after all that is what it’s all about, proving to myself that a change in my training regime is as good as a rest from it….

FOOD DIARY: Sunday 18th July 2015

Qty Measure Food Calories (gr) Protein (gr) Carbs (gr) Fat (gr)
Breakfast  1  70gms Toast and Organic Peanut Butter  217  12.1  18.8 13
Lunch  1 Small Bowl Spicy Chicken, Pepper, Potato and Mushroom Stew  235  22 20  4
Dinner
 1  150gms  Chicken Tikka Breast  172  33.4  1.3  3.4
 1  100gms  Wholegrain Rice  127  2.8  23.3  2.1
Snacks  1  70gms Six Seeded Batch with Organic Peanut Butter  217  12.1  18.8  13
 1  400mls  Very Berry Recovery Drink  290  23.04  46.01  0.96
Totals  1258  105.44  128.21  36.46
Water  4  500mls  Plain Mineral Water  0  0  0  0

So quite a good day given that it was post “apocalyptic party” calories where in the past my body has usually craved rubbish food like nothing else I have ever seen or heard of. Hangover cures usually come in the form of sugar and carbohydrate and it is odd to see that even though I had a hangover I was still able to remain sensible with the food choices. Yes I had two slices of toast with peanut butter on but I didn’t hit Dominos pizza and I didn’t make a beeline for McDonalds Big Macs and Strawberry Milkshakes (mind you, I do remember that milkshake being very good 😉 ) No, on the whole I left the rubbish alone, replenished my hydration and ate healthy fats a few carbs and calories.

Happy with that to be honest 🙂

Yesterday I walked with Archie who appears to be back to normal as he entertained young Humphrey the puppy. Humphrey only managed one lap of the fields although according to the split times, his lap time was pretty good considering is still so very young. After leaving him and his owner to depart Archie and I made our way round for a second time and got the split time down a little further although after keeping a “jack in the box” company for the first lap, I think Archie struggled a little himself on the second! This gave us a Map My Walk screenshot as so:

IMG_1466

After the walk, I took myself to the gym and did my newly revised work out. Cardio as set out above (total of 25 minutes) followed by a revised strength training program (sets reduction) To be honest I think this has appeared to work because as I left the gym, I didn’t feel like a spent force (as I usually do….) This might be what I have been looking for since I started upping the training so lets hope it continues.

Strength training has been tailored to these exercises below:

  1. 2 x 30 Reps 30kg Abductor machine
  2. 2 x 30 Reps 30kg Adductor machine
  3. 2 x 30 Reps 35kg Abdominal Crunch machine
  4. 2 x 30 Reps 35kg Lower Back machine
  5. 2 x 30 Reps 25kg Cable Row
  6. 2 x 30 Reps 15kg Chest Press
  7. 2 x 30 Reps 35kg Pec Deck
  8. 3 x 30 Reps 20kg Tricep Pull Down
  9. 3 x 30 Reps 6kg (each arm) Bicep Dumbell Curl
  10. 1 x 50 Reps 6kg (each arm) Bicep Dumbell Curl
  11. 3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
  12. 3 x 30 Standing Russian Oblique Weighted Bar Twists (15 each side)

As you can see although a big overall difference to the usual amounts, when taken in context I am still exercising at a very good level for one so new to life both at the gym and with a new smaller stomach. With 903 total exercised calories burned I think things are maybe at the right level now but obviously time will tell. If we add in the walking it gives me a most excellent screenshot from the Polar H7

IMG_1467

And where the walk and the gym didn’t leave me completely breathless, I still had energy to walk the extra bit as I padded around various places today giving me a not too shabby total of over 16,000 steps!

IMG_1468

Happy days indeed!

‘Till tomorrow,

Stay out of the fridge.

7 thoughts on “A Change IS As Good As A Rest

  1. Denise Palmer says:

    I’m afraid like you I find the gym sometimes unmotivating so why not try swimming now and again if you are not a strong swimmer use a float and just kick, do the odd class maybe something fun. I decided after many years I just did not like the gym but love walking and so now this is all I do my average a day is around 15,000 steps not hard really. Dont beat yourself up remember exercise should be enjoyed no matter what it is.

    Keep up the good work you rock:)

    Liked by 1 person

    • Worlds Biggest Fridge Magnet says:

      I don’t think I am ever unmotivated by the gym Denise, more broken by it… 😉
      However, I have been thinking about sending some time in the endless pool at the gym so give me a couple more months of losing this beer belly and I may just take the plunge and make a splash… Sorry, couldn’t help it…. 😉

      Like

  2. New Journey says:

    Yay…isn’t it nice when you can finally figure out what the heck was ailing you…I am taking your advice and will change up my thinking in regards to the exercise I haven’t even started!!! I will spend the day contemplating a game plan and I will implement it….no if’s and’s or but’s about it…so happy for you….and really what an east fix when you think about it…

    Liked by 1 person

    • Worlds Biggest Fridge Magnet says:

      It is good to be back on track and I am hoping it will continue after the first few days. Time will tell but if not then I shall continue to refine and tune the exercise until I hit that happy medium.
      Good luck with your planning. I have been working on this for a couple of months now so am glad to be where I am and not still sedentary.
      Go for it!

      Like

      • New Journey says:

        Thanks… I really think your doing wonderful, your body has been through a lot, just with surgery and then your retraining it….our bodies are the first to rebel on to much change..LOL thanks for the encouragement….

        Liked by 1 person

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