Engage muscles during work days

So this blog entry isn't entirely about the gym but of the workplace.  My workplace to be more precise.

I work in an office building full of cubicles.  It's quite a maze--trust me.

I use to be that employee who would stay behind the desk with my eyes fixated on the computer in front of me--the perfect specimen to an authoritarian boss.

Not too long after, my back started aching, I became overweight and depression became my new best friend.  I questioned my relationship with my wife and son and at one point wondered why life in general was turning against me.

It wasn't until I got to know my office best-friend who happened to work on the other side of the building. Not before long, I was visiting my new best-friend periodically during the day.  My confidence improved.  I lost weight.  My depression diminished.

A few weeks ago, I came across an article in Redbook Magazine suggesting taking a three minute break every hour at work to walk around.  Walking around the office helps "engage your muscles and improves blood flow which helps metabolism."

I totally agree.  However, I should add that taking a break from your computer does help with your social skills, creativity, and mental health.

Source: "You're typing away at your computer," Jamie Beckman, Redbook Magazine, October 2011, page 100

Getting rid of belly fat

UPDATED.

For the past few months, I have been visiting the gym.  The best thing about going to the gym is that my health and physical strength has improved compared with previous years.  But although I feel great, I haven't been successful in getting rid of my belly fat.

I came across an article in the August 2011 issue of InStyle magazine that provided suggestions on how to loose the tummy fat.  Since InStyle is a women's magazine, I'll only highlight those I think men can benefit doing.

• "Switch to green tea" - Scientists at Tufts University in Massachusetts have found that green tea, which contains catechins, a natural antioxidant, helps trim body fat--along with exercise, of course. 
• Do cardio instead of focusing on crunches.
• Avoid pasta and white bread and opt for wheat, whole grains and berries.
• Shop fresh (organic) food, protein and herbal teas instead of canned foods and carbonated drinks.
• Strengthen your back muscles to maintain good posture to help suck in that gut.

In another article I came across suggested that doing the "bicycle" motions can help flatten the belly.  An article in Redbook by Maridel Reyes states that "activating muscles on the front and sides of your belly works twice as much harder than crunches.  The article, only available in print, goes on to instruct how to do the bicycle at home without a actual bicycle.

Sources: "10 ways to a flatter tummy," InStyle, August 2011; http://tuftsjournal.tufts.edu/2009/02_1/briefs/02/; "The #1 Move for Flat Belly," Maridel Reyes, Redbook, October 2011, pg. 100

Travel Pass

Earlier this month, I visited my parents in deep South Texas. Yes, there is life south of San Antonio.  And guess what? They have a whole lot more than other metropolitan places and stuff are much cheaper.

But this blog isn't about comparing amenities. It's about my experience at Gold's Gym with a Travel Pass.

In Austin, I know my surroundings.  As a "travel guest," I am new to an environment.

I enter Gold's Gym and ask if I could use my RF tag to check in or if I need to use the travel pass. The young lady behind the counter tells me that I need to use the travel pass. She quickly completes an index card with all my information and checks me in.  I was then set free to roam the gym.

Of course "roam" is an understatement.  Let me explain. The gym in Austin's north location is perhaps 10,000 sqft big. The gym in Mission, Texas is maybe a quarter of the size. The majority of the equipment are weight-based--meaning, I have to physically add my desired weights onto the equipment.

Although the cardio is upstairs, similar to the Austin location, the selection and variety is limited.  The gym does, however, carry equipment to work the abs that other Gold's Gyms don't offer, which was a total plus. And unlike other Gold's Gyms I've visited, they have tanning capsules.

Being a visitor, I was a bit intimidated using the weight machines, so I mostly focused my workout to cardio and abs.  So, in a way, my workout during my visit to the Valley was far from being intense.

Regardless, I did manage to spend an hour using their equipment and coming out feeling fulfilled. The staff was friendly, and the location was convenient--however, beware of traffic when exiting.

Before 5 o'clock

The best time to go to the gym is before five o'clock in the afternoon.  That's if you despise people. 

You can basically fart without offending the person next to you.  Lifting 30 pounds on a circuit won't be as embarrassing.  More importantly, walking back to your car after working out a full 45 minutes isn't challenging.

Sad, isn't it.  Parking two rows from the entrance has caused us dismay and frustration.  What's next?  The water fountain at the far right corner of the gym?  Oh, wait.  That's already the case.

Before the legislative session ended, I decided to leave the office a few hours early.  Early being 1:30 in the afternoon.  Hey, it was Memorial Day, and I was just a few people in the office.

When I got there, I was able to park one row from the entrance.  All the equipment was available to me.  Circuits were sparsely used.  I was actually able to do three sets of each circuit weights.  Yes, my mom, who has bragged to do more, would be proud of my achievements.

Nonetheless, I was able to do cardio and circuits and cardio and circuits.  I was feeling great achieving so much before 4 pm. 

30 pounds

Perhaps it wasn't such a bright idea to avoid the gym for a week.  My muscles were becoming achy and my legs restless.

I, however, have a good excuse.  The state's legislature was wrapping up their business and I needed to stay late and watch whether the bills we were tracking would pass.  Needlesstosay, our good governor decided to call the elected representatives back to the Capitol and finish their business within another 30 more days. 

But this post isn't about politics. It's about me avoid the gym for the week and the struggle it was to get back into the routine.

I left early from work on Wednesday to try and put in an hour and a half of cardio and circuits.  Yes, an hour and a half may not sound like a "routine."  However, for someone who is as petite as myself and who lacks upper body strength, it is a struggle.  Okay, I'm over-exaggerating, but I need to in order to keep you interested in this blog.

So, working out has become a sort of a job.  You perform well, you'll see results.  For me, I haven't seen any results except now I'm HWP rather than hwp.  I do have to admit that my upper body strength has improved.  I can now lift up a cooking pan without problem.  Don't ask how big the cooking pan is.

One thing I did worry about when getting back into the routine was that I would not be able to lift 30 pounds--stop laughing!-- but I did.  I actually lifted a little more.

Now the goal is to continue this throughout the summer.  I'm thinking one hour each day.  Maybe more.

Although I am planning a trip to the Valley to visit friends and family in the next couple of weeks, I need to make it a point to visit the gym at least an hour.  Oh, but the food in the Rio Grande Valley is soooooooo goooood!  This will definitely be a struggle.

Focus

I try to visit the gym at least three times a week, and it's not unusual to see the same individuals working out next to me.

As I have indicated in previous blogs, I do cardio for about 45 minutes before doing some circuit weights.

When I get to the gym, I check in by swiping my keyholder tag across the scanner and greet the girl behind the counter.  Sometimes she says hello.

After we exchange gestures, I make my way upstairs towards the cardio machines.

When I workout, I try to avoid direct eye contact with any other person there.  I figure people at the gym don't want to be disturbed or ogled at by other people.

Well, I will admit that I was recently caught ogling the girl in front of me.  Of course, my defense is that I was really struggling with the elliptical I had set at level 10 and my focus was at the young girl jogging on the treadmill.

What makes this worse is that my focus was not at her upper torso or head.  Had it been, then I would have recognized her turning around.  Feeling like my body was running on slow-speed, I raised my head and noticed her looking towards me.  As our eyes met, my brain finally kicked in to yell, "Hey dummy!  Turn away.  Now!"

Embarrassed, I lost control of my footing.

I'm a wimp

For the past few months, I have been going to the gym at least twice a week. 

My routine goes something like this: 12 minutes on the elliptical; 12 minutes on the power cycle; 10 minutes on the strider; and sets of twenties on the upper body circuits.

Okay, for those of you who aren't familiar with working out, you're probably thinking I am really doing great and must be slim, trim, and well chiseled.  Wrong.

I'll be honest, I'm a wimp.  I don't have upper body strength.  I never have.  My great legs compensated for my weak arms.  I've recently noticed, however, the need to build strength on my arms after struggling to pick my six-year-old son who weighs 50 pounds.

Therefore, I've made it a point to dedicate a few minutes on the circuits to begin building my upper body muscles; although, doing so has been a humbling experience working out amongst guys and girls who can lift more.

I try to avoid eye contact with people around me and listen to the TV stations on my Insignia HD Radio as I take my turn on the circuits.

Setting the weight dial at the lowest possible level, I tell myself that no one is watching or cares what I am lifting. Of course, passerbys do notice and if you forget to reset the dial, the next person will definitely notice.

From afar, one may assume I'm lifting a heavy load with my strained facial expressions.  At closer observation, they'd notice I'm only lifting 10 or 15 pounds.  Pitiful.  I know.

What's worse is after leaving a circuit I noticed the next person, a girl, reach over to the weights, reset the dial and added extra weights.  Yes, embarrassing.

Again, I try to avoid eye contact and remind myself that Mr. Olympian Dorian Yates resorted to lighter weights and more repetitions.  Of course, I'm not Dorian Yates.