No Pain, No Gain.... Right?

February 4th, 2014
By

Well I guess da debate could be made dat I'm just an old fut now but from just a quick workout, boy am I hurting!

I've gone through da "initial pain" stage before starting new workouts but who would have thunk not having worked out in a few years leads to muscle atrophy? Plus having given up any form of true exercise cold turkey these last few years feels like I've nevah had any working muscles before.

Now in total denial, it's a rough transition having been an athlete from shmall kid time to pre-fatherhood participating in regimented practices in high school to multiple basketball and softball leagues as an adult with regular weight training, I was able to keep a reasonable shape (not just round) and a level of strength. But now, nada - just carrying a bag of rice feels like a workout.

Wassup Wit Dat!

Although I still can rock those 16oz curls. :wink: :mrgreen:

My current employer, no, I am NOT an employee of The Honolulu Star-Advertiser, has been gracious enough to extend a wellness program recently and besides having been able to go back surfing during my lunch break (which I TOTALLY love), now I have gym access. Coincidently, there are team contests for pedometer counts (number of steps taken) as well as our version of the Biggest Loser. Our Finance team rocks as I believe all of us have signed up for the walking contest and a good handful for the Biggest Loser - including me.

My goal for the next two months is to lose between 10-15lbs - realistically 10 - and to get dat started I hit da gym yesterday. As I entered, I heard familiar noises: squeaking, yelling and dribbling so I had to check it out. It was guys my "age" - ok, a handful were older - and da next thing I knew I was playing ball for da next 35 minutes straight. Once da fellahs had to shower and get back to work, I hit da weights. Since I played basketball, my weight training time got cut so I rushed through 4 chest exercises 3 sets x 15 reps and 2 triceps exercises 3 sets x 12 reps and I was dying even though I went "light" being dat I just started up again but it was fun getting back into a "routine".

Hopefully I'll be 10 pounds lighter come March 31..... or at least die trying. :grin:

Have any of you gone through "muscle atrophy"? Have you been active and now gone cold turkey? Do you currently exercise? Does your workplace promote wellness? Can you handle pain?








Posted in WWD! | 8 Comments »

8 Responses to “No Pain, No Gain.... Right?”

  1. Cojef:

    As a senior, you lose muscle mass if you do not do any exercise. Just playing golf does not help unless you do gym work. For years after retirement played golf 7/24 and finally gave it up due to sciatica problems. Even epidural shots on your 5th lumbar joint in your spine do not helps. To keep healthy, currently, do stretch/flex routine on a mat every morning for 25 minutes and do 30 minutes on my recumbent bicycle every afternoon located on our balcony. Had a tread mill but since it is bad for your knee joints, junked it and got the bike. So far, at 88 years old, still hanging on. Diet is important, especially breakfast. Have 3 kinds of fresh fruit, plus eggs, bacon, cheese, buttered toast, and mug of coffee. Roast green coffee bean and grind it every morning to keep the coffee real good.


  2. M:

    Howzit BL!
    It takes awhile to get back into shape but it doesn't take long to be out of shape. Da older you are da longer it takes too to get back in shape and takes longer to heal up too.


  3. Lowtone123:

    I grew up being very active and played organized sports into my 20's. As I entered my 30's I became less active and more social. Hanging out with friends, playing music, meeting my future wife, getting married and having kids I slowly gained weight and had gotten out of shape. Entering my 40's I had pre-everything...pre-hypertension, pre-gout, pre-diabetes. I had to get back into shape. Hard at first, but it gets easier once you get into a routine that works for you. I start at 5am before work. 5 days a week, 3 days cardio and 2 days weight training. I used to weight train to bulk up and for strength training but now I do less weight, more reps and fewer time between sets to have a aerobic like workout as well. Loss some weight but more to go. Blood pressure is down as well as cholesterol.


  4. kamaaina808:

    Well you definitely lose muscle fast when you go all inactive. But gaining muscle won't make it so you lose weight cuz muscle is heavier than fat. You gotta trim calories to do that. No starving yourself either - that makes the body hoard fat, not shed it.

    Lay off da soda (even diet soda is junk), fried meats (and especially red meat, in any form), sugar, 'empty calorie' foods (look 'em up!). Start watching how much you put on your plate or in your glass. Lots of resources online for calorie-counting help. Everyday Health or Livestrong pretty sure get food diary things... you input what you ate & they'll tell you how much calories, etc. you did for the day.

    Add whole fresh vegetables, grains, & plant-based protein (kale, tofu, beans, quinoa, ulu, brown rice (or go hapa, if you can't handle), broccoli, etc.) Easy on the fruits cuz still get sugar, but of course add berries, papaya, whole fresh apple (organic is best), and the occasional local banana.

    To give yourself a protein boost, drink low fat milk or have a serving of low fat cottage cheese with apple slices as a snack, or add whey protein to your smoothies, etc. Down to Earth has a brand I just LOVE (WHEY FACTOR double chocolate) but if you no like, comes in vanilla, plain, and strawberry. Not sweetened with sugar but with stevia - and it's ono! Protein snack workout bar: "Think Thin" bars - bulk @ Sam's Club. Or try a dab of peanut or almond butter on your banana or apple... mmm!

    Was told if you wanna weigh 165 you gotta eat about 1650 calories a day AND exercise for tone, not muscle. Oh & drink lots & lots of water, green tea, and even coconut water (fresh, if can), etc.

    You don't want to try to 'crash' your weight, cuz when you slack off, it'll be right back on with a vengeance (trust me, I know :(). Should lose about a pound a week, so if you really serious, change your lifestyle, and that 10-15 lbs should be easy kine in 60 days. Good luck wit dat! :D


  5. wafan:

    The main muscle still going strong.

    My stomach works like a champ!!!

    Get your mind out of the gutter. That one atrophied a lifetime ago. Bwah-ha-ha-ha . . .

    Really need to head back to the gym but not looking forward to the first couple of workouts.


  6. zzzzzz:

    BL, once you've attained a certain level of fitness, it's easier to get back there than if you'd never been there.


  7. sally:

    The great majority of us know WHAT to do and HOW to do it, it's a matter of DOING IT. Gotta say this much, once you fall in love with fitness and health it is most gratifying!

    There are lots of side benefits from weight loss. My blood pressure has dropped, I'm off meds, and I have not had a single migraine in 11 months!! ELEVEN! That's almost a year! Considering I would have one or two every month... this, to me, is simply amazing!

    Endurance is way high and I luv my mini muscles! lol Working my way to small guns.

    BEEG Chee HUUUUU to your company for promoting health!


  8. 9th Island Girl:

    My husband kept telling me I had to stop eating so much, not try exercising more, if I really wanted to lose weight. I resisted this idea for a long time because I LOVE FOOD! I finally tried eating a little less than usual and, sad to say, he was right. Sigh.