Feeling the Burning Sensations

This week has been a totally anaerobic one for exercising. The knee pain has subsided markedly, the layoff from pounding the pavement has allowed for healing.

That comes at a price of course, the endurance is surely taking a beating from this enforced layoff. Guess it boils down the the cliche of having no free lunches in the real world, everything comes with its own sticker price!

What has been good though, is the ten minute mini (micro?) workout in the mornings (and lesser the evenings). Consistency is a good word, and the virtuous cycle built up there is visible. Concentrating on the abdominals, butt and upper body and resulted in a more toned body shape- albeit one hidden (still) by all those flubbery blubbery!

One thing is for sure in these workouts: the number of repetitions has gone up, each rep is better controlled ANDDDD.... the burning sensation in the muscles is THERE!

Which is a good thing, it shows that the muscle tissues are being forced to work harder, breaking down in order to continue holding the body through the reps and subsequently being repaired during the rest cycle throughout the day.

So in yet another paradox of this real world, pain is good! At least to an extent, as it shows the body adapting. BUT.. at the same time, if the pain becomes unbearable, STOP and listen to your body. It is the body's way of stopping you from damaging your own body!

A lookback at the 4 weeks of exercising

As I get into the 4th week of my renewed determination to lose weight, this would be a good moment to reflect on the program since.

THE GOOD

• Muscle toning has been sharpen and continues to be better. I can do more reps, hold more consistent good form
• Upper body, shoulder, pectorals, triceps and biceps are more pronounced. Especially also the muscles in the forearm.
  
• I can fit into tighter shirts!
• My pants feel looser, and more cool!- literally, not the 'cool' look
• My butt feels firmer, and although still hidden by the lump of lard behind, is getting better bit by bit. (or should that be butt by butt?)
• I am able to wear shirts, tees and exercise gear that I kept away at the height of my lumpiness.
  
• Overall, I feel much better!

THE BAD

• My left inner knee hurts from all the pounding. Especially from the 10km that I did last week. Sunday the hurt was terrible, it felt like a grinding sensation of the knee cap against the other bones with minimal cartilege lubrication
• I seriously have to reconsider running, although I like (not love) running for its sense of freedom, co-ordination between breathing, rhythm and pace and especially the 'man' image. Hahah...
  

Well.. man or not, it is time to reconsider the run as a weight control measure. It is not a long term solution.

Light Work

Had a light workout day, a chance to give the muscles a break- for recovery! Just as well that it was a fortitious chance since I had over-run this week's past. I clocked over 10km/h. Once on the road (HARD surface) and the other on the treadmill (not as bad but enough to tip my knees over into the pain territory!)

So limped around a little the whole day, it was painful, the inside of the left knee, definitely caused by the gait/ stride of my walking. Unsure right now if I want to go back to the sports therapist, its costly, and they will probably get me to do more of the knee-strengthening exercise.

Anyway, gym work yesterday was upper-body workout. Concentrating on the shoulders, triceps and biceps with work also on the chest/ pectorals. Gym is definitely getting crowded these days- lots of young'uns doing a lot of 'posing'. Ahh.. the naivete of youths.

Well, a day's rest then, well-deserved! And only the morning 10minute workout!

Making up for late-week feastings!

Yesterday gym session was a pay-back:

Paying back for Thursday pig-out and Friday's non-exercise because of the rain. So on Saturday, it was a five click run on the treadmill, at about 8.6mk/h pace. It was fast-both in pace and the distance (for the gym environment) and is probably the effect of the Tuesday's road run.

It felt good, and the feeling lasted as long as the session and the shower. Not sure after that though, I felt a pain on the inside of the left knee. This is definitely a sign of over-running, and I should definitely cut back on the distances.

There is a need to also work on the knee ligament strengthening exercises now. And possibly lay off the running for a couple of days or so.


The upside of all this is that I have lost 1.5kgs since I started, and I suspect that the fat loss is higher as the muscles are feeling stronger. So, I fancy the heaver weight of the muscles could be the reason why the weight loss is only 1.5kg. That... and the over-eating over the workweek!

So, a good week overall, consistency is the name of the game, so despite the 2 aerobic workouts, the consistent muscle workout, especially in the mornings, are really kicking in! And to reflect that the weight gain was over at least a 9 month period, this loss of 1.5kgs over 2-3 weeks cannot be sniffed at.