I read the other day that you lose weight in the kitchen, you tone and build muscle in the gym. That is VERY TRUE. Because I have been doing cardio and lifting weights (at times) in the gym since 2001. I can only imagine how HUGE I would’ve been if I had not been doing that. But here is a glimpse at what I’ve been doing since January 3rd, because I DO believe it has a direct impact on my weight loss.
Six days a week, I have a goal to burn 500 or so calories. On the days when I lift weights (Monday, Wednesday, Friday) I try to burn 400-450 calories on cardio. I usually do 40 minutes on the elliptical machine at Anytime Fitness, Florence. I am constantly reminded to mix things up and not get into too many routines, even while doing cardio. When the body naturally adjusts to what you are doing, even cardio doesn’t have the same impact. The best thing you can do for your body is mix the routine up. On days when I am NOT working out, I sometimes mix up the elliptical and treadmill, or walk on the treadmill for 45 minutes, or walk/run on the treadmill for 45 minutes. If I am unable to get the gym, I walk in my neighborhood and use the Runkeeper app on my iPhone to track distance, time, and calories burned.
WHEN I STARTED cardio, it was all I could do to do 30 minutes at a time. You have to work your way up, and you CAN do it. I have found the longer times and distances to be much easier now that I have lost a small village of body weight.
As I wrote before, I lift weights three days a week. And before you hit the weights, PLEASE talk to someone at your gym for direction. I have been at Anytime for over two years now, and when I started with weights I had a session with a trainer who was aware of my arm breaks and the hardware that I still carry in my left arm. He showed me some things I could do that would make an impact and yet not goof my elbow up. When I was at the Florence Y, the folks there were always ready to help with a machine or schedule a weight orientation. I cannot stress enough the need to use machines properly and NOT mess your back or other muscles up. It’s worth taking the time to learn to do it right.
Right now, I am doing a couple of different arm curls, a chest press, an overhead press, leg curls, and a leg press. I started small and have worked my way up. I have also discovered recently that I can now do a push-up. For a long time after I broke my arms, I could put very little weight on my left arm. I could only push very little with my left elbow and the pressure felt wrong. The fact that I can now do a pushup is a direct testament to lifting weights.
If you are looking for a gym, I STRONGLY RECOMMEND Anytime. Lane Johnson and his staff want to see you succeed!!! They will show you machines and exercises, challenge and motivate you, and they are all great! My biggest encouragement is for you to find a gym that you like. I like Anytime!!! You find your place… (If you want a pass to Anytime, email me at davidrwike@gmail.com and I will help you out!!)
The Random Thinker 
“You lose weight in the kitchen, you tone and build muscle in the gym.” That’s a good reminder. I’m trying to do better myself. So much of ministry centers around “breaking bread.” All of those meals can add up!