Yesterday I wrote about the diet changes in my plan to lose weight. Today’s post is about the exercise segment of the plan. As I mentioned previously a couple of sedentary (cube farm) jobs have contributed a lot to my weight gain over the last 10 years. When I was in the Army, not only was there mandatory daily exercise but I moved around a lot during the course of a day. Fast forward a few years to life within the gilded walls of a cube and Alex’s ass started ballooning. Because of this exercise has become a big part of my weight loss plan.

I don’t think exercise is the last weight loss strategy I’ll need, in fact I don’t think exercise alone is my solution to lose very much weight. I’m finding that I have to change the way I look at exercise and weight though, because like food it’s not just how much but also what I do.

After being diagnosed with Asthma, I completed a Couch-To-5k training plan that gradually increases the participant’s running to reach a goal of 5k continuous miles. The plan was a fantastic way for someone who’s always hated running to break into it. I’d run a lot during my time in the Army but that was 10 years ago so I considered myself a beginner. I can’t recommend this plan enough; I used an application for my iPhone (C25K) to manage my participation. I never would have finished without it.

So my plan.. much like the dietary changes I’ve made there’s not extensive science behind it at this point but more personal experience. The plan consists of a LOT of cardio with weight training and alternative exercises in the mix. Currently the alternative exercise is Yoga, which has been great. I’d never tried it until 3 weeks ago, but I find it a great counter to weight lifting and am surprised at the workout. At some point I’d like to join a boxing gym, to mix in boxing focused exercise but that’s down the road.

So here’s my current schedule:

Monday, Wednesday, Friday AM: Weight training Circuit

Monday, Wednesday, Friday PM: Elliptical Machine, 1hr

Tuesday, Thursday AM: 30 min Run w/ 25 minutes on an elliptical machine

Tuesday, Thursday PM: Yoga Class, 1hr

Saturday AM: 30 min Run

Sunday: Rest (maybe an hour on the cardio… we’ll see)

I’m currently spending 2 hours in the gym daily, which is more than I thought I would 6 months ago. I worry that it’s not a sustainable level for the length of time it’s going to take to reach my goals. Although it doesn’t feel like as much as it sounds. Obviously I’ve adjusted my schedule. My alarm goes off at 4:50 every morning, and I try to wrap up my daily work before 5 for the afternoon cardio. I’ve also started scheduling around the Tuesday & Thursday Yoga classes as my preferred time is at lunch.

Ultimately the question is what benefit am I receiving from all this exercise? I’ll actually cover that more in my next post which is on tracking and measuring. With this schedule I burn between 3800 – 4200 calories per day. Additionally I feel great in the mornings after I work out; personally it’s a great way to start my day.

That’s the exercise segment of my plan. I’d love to hear about any exercise tips you may want to share, feel free to put them in the comments below.