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Yesterday was cardio day again. I feel like a saw a bit of improvement. First, I managed to start my day off with a 20 minute incline walk before my morning shower and work. I recently got my hair cut shorter so it takes a lot less time to clean, dry, and style. I decided to start using some of the time I save in the morning to get a walk in. I figure that way, if something goes wrong and I'm dead when I get home from work, at least I'll have done some exercise. I also decided that as long as the weather is halfway decent, I'm going to start parking in a different spot downtown. Instead of paying $11 to park in the parking garage attached to my building, I parked in the free parking about 7 blocks from my building and walked. Save money and get a little extra walking in - I count that as a win. Unless of course its snowing, raining cats and dogs, or 100 degrees outside - then I've given myself permission to be lazy and use the close parking. In the evening I did my cardio workout on the treadmill. I tried the Fartlek iFit program that killed me two days earlier. I don't want to move on until I can complete it in it's entirety. Previously I had only managed to complete 21 minutes of the 30 minute program and that was with a break or two in the middle and my running form at the end was definitely sub-optimal. Today I tried a slightly different tactic. The program is designed so that it alternates every 1 to 2 minutes between a 3.5 MPH walk with a 2% incline and a 4.5 MPH jog/run with a 3-4% incline. I modified the program slightly so that the walking portions were at 2.5 MPH instead, but left the run speed, run frequency, and incline alone. I only slowed the walking speed a little so that I had a bit more opportunity to recover between the runs. It helped a lot. I was able to complete the entire 30 minutes without actually stopping the program. The only other "mod" I had to do was at about the 2/3rds mark I skipped a running interval and walked it instead. I needed a bit longer to recover and get my breath back. But then I went back to running/walking for the rest of the program. I'm still not moving on from the program until I can complete it as written. I suspect that could take another few tries. However, I'm still counting it as a win because I kept moving the whole 30 minutes. My goal with it next time is to see if I can make the whole program without having to walk a running segment and/or up the walking speed slightly so that it starts to get closer to the programmed 3.5 MPH. I've got to say: I love the idea of running, and I love the idea of being a runner, but running itself just hurts so far!

Workout #4 (Week 2, Monday) I was finally able to complete my intro workout in its entirety yesterday without having to go to an easier form of any of the exercises. Yay! I did have to slow down quite a bit on the lunges during the set however. Warmup 10 Pushups 15 bodyweight squats 10 dumbbell rows (each arm) with a 20 lb. dumbbell 20 bodyweight lunges :15 plank Rest for about a minute or so 10 Pushups 15 bodyweight squats 10 dumbbell rows (each arm) with a 20 lb. dumbbell 20 bodyweight lunges :15 plank Rest for about a minute or so 10 Pushups 15 bodyweight squats 10 dumbbell rows (each arm) with a 20 lb. dumbbell 20 bodyweight lunges :15 plank Rest for about a minute or so Cooldown In addition to the above I did a 20 minute moderate-paced treadmill walk with varying inclines at lunch time. All in all, I would consider it a successful day. I remain surprised by the gains I've made during the past week and a half. What surprises me the most is how much less pain I have the following day compared to after the first couple of workouts. A part of me almost misses the severe DOMS and inability to walk properly the next morning. However, I suspect they will come back in force soon. I'm trying to decide whether to do the basic workout one more time to be sure that I can replicate completing it - and maybe to see if I can do it a bit more easily, or if I'd like to switch over to a more dumbbell-centric workout.

I know what you mean about the brainpower. I'm just glad I'm of the nerd variety that absolutely loves making spreadsheets!

Greetings, Background I am new member of the nerd rebellion. I'm a 33 year old male who just had a wake-up call in the form of his first kid - a beautiful little girl. I'd like to be in good enough shape to play with her while she's growing up, take her hiking, etc. However, I've let myself get pretty out of shape - about 40-50 lbs overweight, very little strength or endurance (cardiovascular or muscle), and borderline high blood pressure. I've started paying attention to what I eat and making little changes. I've been doing a strength training routine 3 days a week, walking every day, and doing a bit tougher (relative to my condition) cardio treadmill routine on my off days. Its been helping - I've seen an improvement in my blood pressure, heart rate during exercise, and ability to not get winded as quickly. Question #1 Is a martial art something is should consider at this time (or ever)? I've always liked the idea of learning a martial art (but then what kid or adult doesn't.) I like learning new things and think it looks interesting, but as a kid I never had the confidence to do it and as an adult I've always felt too out of shape. Even when I was in high school and in relatively decent shape I wasn't the athletic type - more of a (big surprise) nerd. My balance, co-ordination, etc. are definitely sub-optimal (my wife refers to me as spacially challenged). It seems like something I might enjoy learning and find challenging but I wonder if it is something I can just jump into at this age, with this little innate skill, and with no athletic background at all. Related to that, I wonder if it is something I should jump into in the relatively near future or if I would be better served by taking time to lose weight and improve my overall fitness level before starting a class. Question #2 Is there a martial art style that would be a particularly good or bad fit for me? I know that one limitation will be what is available in my area and that likely the individual instructor will make more of a difference than the style. Self defense, while a nice enough side benefit, isn't really my purpose. I don't mind the idea of competition at all, but I suspect that won't be a primary motivation simply because there can't be too many competitions targeted at 30+ year old beginners. I'm more interested in challenging myself in a completely new area of my life, learning something new, having a fitness activity that stays interesting, and maybe someday having something I can teach or do with my daughter if she is interested. I am in the Fort Worth, TX area. Ideally, I'd love if I lucked out and there was a member of the rebellion in the area who could recommend a good place. Otherwise, my internet search of my general area has turned up Karate, Tae Kwon Do, Brazilian Jiu Jitsu, Judo, and Krav Maga - though I suspect that there are probably some others around as well. Conclusion I appreciate everybody taking the time to read this post and look forward to any advice my fellow rebellion members can provide.

JMitch, Sorry for the delay in replying. I'm glad you were able to find the workout. If you've got the cash to spare, I definitely recommend joining the academy. It is very well laid out and I've found it to be a good source of motivation and information. Plus, if you're cheap like me, spending money on something makes you more likely to use it. And yes, at least with me, the sleep apnea and acid reflux/heart burn tends to go away when I drop below a certain weight. For me I start noticing it a little when I go above about 195 lbs and it get much worse if I go above 200 lbs. The snoring, on the other hand........it gets better when my weight goes down, but I had that problem even before I got out of shape.

Yesterday was an interesting cardio workout. I "lost" the game, but feel like I still made progress. I am doing an iFit workout called "4 Weeks to Fitness: Level 1" on my non-strength training days. It's been rough, but I'd been able to complete the first 4 workouts in their entirety with maybe just a short break in the middle of a couple. Unfortunately yesterday was a 30 minute workout called "Fartlek" - I had to look up what it meant. It was a mix of fast walking (3.5 MPH) and jogging (4.5 MPH) at varying inclines. Unfortunately for me, it raised the incline during the jogging portion (3-4%) and lowered it during the walking (2%). I wouldn't have thought a few percent incline would be so rough, but wow. I gave out and was only able to finish 21 minutes of the program...and that was with a short break in the middle. I'm still going to count it as a win though, because I can compare the results to another interval run I tried exactly 1 week earlier. It was 25 minutes and I completed it (barely), but it was much easier. The incline never went above 3% and it was 0% during the walking portions. The speed was also slower - just 2.5 MPH walking and 4 MPH for most of the jogging with just a couple of 4.5 MPH intervals. The reason I feel like I've seen improvement though is my heart and lungs. After the first workout a week ago, I felt like my chest was going to explode and I was gasping for breath. I had a chest heart rate monitor on during the workout and my heart rate lived from about 154 to 176 during the "easy" walking and 176-189 during the running. I used the same monitor during yesterday's run and, despite the harder program, dropped to about 140-160 during the faster walking and 160-177 during the harder runs. And when I finished my chest felt fine and I was breathing okay. I was obviously somewhat winded but it was nowhere near as bad and I recovered quickly. This time it was my legs that gave out on me - not my cardiovascular system, so I'm choosing to count that as a win. On a related note, I've also noticed my blood pressure trending down significantly since I started exercising a week ago. It was borderline high so I'd been tracking it pretty regularly. It had been running about 135ish/95ish for the last several months with resting readings above 140/100 becoming increasingly common. Since I started exercising, I've only had one reading where the bottom number was above 90 and when I checked it yesterday after cooling down from my run for a bit, it read 113/77. I haven't seen a number that low in years. I knew exercise would help my fitness level, but I honestly didn't think I'd see/feel this much tangible progress after just 10 days.

Whoops! Yes, that should be "fat burning". I have all the fat I need currently.

I figure it's about time that I posted my battle log. I am 3 battles into the routine and things are going a bit easier. Workout #1 (Monday) This was my first real test and it hurt. I was only able to complete the following: Warm-up 8 Pushups/2 knee pushups 15 bodyweight squats 10 dumbbell rows (each arm) - using an improvised 1 gallon milk jug full of water 20 bodyweight lunges :15 plank Cooldown Conclusion Try as I might, I couldn't go for a second round. Everything on me hurt. Honestly, I was huffing and puffing so hard that I didn't know if I'd make it through the warm-up. It also didn't get any better for 48 hours. The front of my thighs were killing me and I walked funny until Wednesday. I almost put off my second workout but I'm glad I didn't. Workout #2 (Wednesday) I saw improvement from my first workout and, surprisingly, it seemed to improve my overall soreness level. I still hurt, but probably less than I did before the workout and definitely less than I did after Monday's workout. Warm-up 10 Pushups 15 bodyweight squats 10 dumbbell rows (each arm) - milk jug again 20 bodyweight lunges :15 plank Rest for about a minute or so 4 pushups/6 knee pushups 15 bodyweight squats 10 dumbbell rows (each arm) - milk jug :15 plank Cooldown Conclusion I was tanked out after the second round and couldn't try for a third. Fortunately I wasn't in as much pain as Monday (though my thighs were still throbbing), but I was completely exhausted. It was like my muscles refused to work anymore. Fortunately the pain over the next two days was not as bad as the previous 48 hours - just a little mild soreness. Workout #3 (Friday) This was the best workout yet. I was finally able to get through all 3 sets! Yay! Warmup 10 Pushups 15 bodyweight squats 10 dumbbell rows (each arm) with a 20 lb. dumbbell (my iron master adjustable dumbbells finally arrived) 20 bodyweight lunges :15 plank Rest for about a minute or so 8 Pushups/2 Knee pushups 15 bodyweight squats 10 dumbbell rows (each arm) with a 20 lb. dumbbell 20 bodyweight lunges :15 plank Rest for about a minute or so 10 Knee Pushups 15 bodyweight squats 10 dumbbell rows (each arm) with a 20 lb. dumbbell 20 bodyweight lunges :15 plank Rest for about a minute or so Cooldown Conclusion I was exhausted and nauseated after the workout. All I wanted to do (and what I did) was lay down with a cold wash cloth on my forehead and a bag of ice on my thighs, but I actually hurt less after this workout than after either of the others. I was/am shocked. I did almost 3x as much as on the first day and hurt significantly less. And even better....I was completely winded and having difficulty breathing after the workout. I've got chronic asthma so that is something I'm always sensitive to. Other Thoughts In addition to the above, I am also doing a cardio workout on all my "off days" and most of my workout days. I bought a treadmill and have been using it regularly. I tend to be using a Jillian Michaels level 1 fat building program when I walk on my workout days. It is not too awful. Usually about 20-30 minutes at 2.5-3.5 mph with moderate and varied incline. For my "off days" there is another Get Fit type program on iFit that I use. It is definitely more challenging. There is always either lots of incline or walk/run intervals. It definitely leaves me panting, but it is getting easier to. I credit it a lot with helping to build lung efficiency. I've also started keeping a log that tracks what I'm eating and estimates the calories. I don't plan this to be a permanent thing, but I'd like to keep it going for a month. It makes me more conscious of what I'm choosing to eat and its effects. So far it seems to be helping. I've been hovering (very roughly) around the 2000 calorie mark each day and its definitely got me thinking about what I eat and cutting out some of the junk foods I would munch on throughout the day. Strangely, I am finding myself starting to munch on pickles more than I used to when I want a snack. All in all I would count a successful first week in the nerd fitness boot camp. Now I'm just trying to decide what to do for my workouts next week. I can either stay with the current workout another week or two or switch over to dumbbells. On the one hand, I'd like to start using my new toy (adjustable dumbbells), but on the other hand it would be nice to know that I was able to complete this workout in its entirety without having to switch to easier forms of the exercises or with it completely killing me. Oh and on one last side note: I had a revelation while unpacking and carrying the dumbbells. I am about 195 lbs and should probably be about 145-150 lbs, so I'm carrying about 50 lbs of excess weight. While carrying 50 lbs. of the dumbbell plates, I realized just how heavy that excess weight is and how much better and easier life will be for my body when I get rid of it.

Greetings from North Central Texas. My journey toward physical fitness began about 3 years ago. I am a 5. ft 9 in. male and my weight had gone over 200 lbs. for the first time in my life. It was starting to cause all sorts of problems for me: chronic acid reflux, snoring, sleep apnea, constant fatigue, etc. So I started making some changes. I cut my soda intake from about 8-12 cans per day to maybe 1 bottle every week or two today. I switched from sugar in my iced tea (the liquid I drink most) to artificial sweetner. I picked up a treadmill at my neighbors garage sale and started using it regularly. I did pretty good for awhile. My weight dropped to about 180 lbs. My sleep apnea and acid reflux stopped. I had more energy. I was able to take a couple of really good vacations with my wife; hiking in Costa Rica, the Grand Canyon, and Rocky Mountain National Park. I love hiking. Unfortunately, my exercising was eventually derailed. The treadmill broke and instead of replacing it we decided to go with a gym membership that I promptly never used. My own inherent laziness took over and I became less and less active. It doesn't help that I have a very sedentary office job and my favorite daily recreation activity is playing computer and video games with my wife. Eventually my weight started creeping back up before eventually plateauing at about 195 lbs. for the past year. The good news is that the changes I'd made to reduce liquid calories stuck, so my weight didn't go back over 200 lbs. again. I haven't had to deal with the acid reflux and sleep apnea. The bad news is that I am in possibly the worst fitness shape of my life. Even light housework can leave me winded and hiking is out of the question. My asthma is less controlled than it was when I was in better shape and probably most concerning my blood pressure has been creeping up. It now spends most of its time around 135/95 and my resting heart rate is above 90. Finally something happened that motivated me to overcome the inertia of doing nothing. My first child, a daughter, was born at the end of December. I realized I wanted to be able to do things as she grows up: get down on the floor and play with her, go outside and play with her, take her hiking. Things I couldn't do right now. So at age 33 I am respawning. I am now a person who exercises and thinks about the things they eat and drink. I've bought a treadmill and have used it for at least 20 minutes every day since we put it together. I've ordered a workout bench and set of adjustable dumbbells to begin strength training. While I am waiting for their arrival of been doing the recruit bodyweight workout. I am making improvement. When I tried it the first time on Monday I was only able to complete the warm-up, 1 set, and the cool down. And I hurt. A lot. For 2 days. I almost didn't try it again on Wednesday, but I did. And I managed to complete 2 whole sets this time. I was exhausted and wanted to vomit, but it didn't actually hurt as much as the 1 set I'd done 2 days earlier. And today, Thursday, I feel pretty good. Even if my dumbbells come in first, I think I'll stick with the recruit workout until I can complete it in its entirety without it completely killing me. If this is what the "easy" recruit workout does to me, I don't even want to think about what the actual bodyweight or dumbbell workouts are like. But I'll keep at it and eventually I'll level up. At the same time I'm going to keep at the cardio and try to improve my stamina. I enjoy hiking and I'd like to be in good enough shape to do it. I'd even like to try running in a 5k someday, but that will probably take quite a few more levels. I'm also starting to log what I eat and think about it. I doubt I'll ever go full paleo or even mostly (I both love food and am an incredibly picky eater), but I will make a conscious decision about what I eat or when. I will watch my portions sizes and reduce the "junk" foods I eat. Thank you for listening to how my journey began. I look forward to getting to know my fellow nerds better. "How do you eat an elephant? One bite at a time."