Restarting

Well, it's been months now since I've posted.  I have been extremely busy in school and took on more load that I can handle.  However, all the studying paid off and I got mostly A's. :D  So, the spring semester recently ended and I'm now starting Summer I classes, but with just one class, I can get back on track with my goals.  While in school last semester, I wasn't taking very good care of myself.  There were nights when I didn't sleep, and I definitely wasn't eating much.  I then lost more weight, and I was getting really disappointed with myself, which in itself, made things worse.  From my experience, I realized that I need to learn better time management.  Then, I will have time to keep my goals going.

Anyway, so I started back up last week.  I began eating a lot more, eating every 2 hours or whenever I felt hungry.  It was a bit difficult for me to keep in a greater amount of food, but I am now beginning to get used to it.  Last Sunday, I started my workout regime by walking up and down hills, along with sprints, walking lunges, and side-to-side jumps when going up the hills.  I actually wasn't able to walk normally for three days after, but it was worth it because my legs definitely looked bigger!  After three days' rest, which was yesterday, I signed up for a gym membership and did weight-bearing exercises for my legs and glutes.  I'm currently drinking a full glass of milk as a protein drink since prices nowadays are extremely high, let alone the price of milk itself!

So, yesterday, I performed the following:
5 minute warmup on the elliptical
3 sets of butt bridges with 5 pounds - 12 reps each set
3 sets of reverse lunges with 8 pounds - 15 reps each set
3 sets of leg press - experimental*
2 sets of bulgarian squats with 8 pounds - 12 reps each set
Adductor machine to failure
2 sets of regular squats with 10 pounds - 15 reps each set

* For the leg press, I experimented with which weight would give me enough resistance for only 12-15 reps.  I started with 20 pounds for more than 25 reps, then 30 pounds for 25 reps, then 40 pounds for 18 reps, then finally 50 pounds for 15 reps.  So next time, I know to start with 50 pounds or more.

Next workout, I will try to increase weight and see how I do.

As you can see, I'm starting within 12-15 reps.  This is because I already have much experience with these exercises before.  If you are just starting to workout, it is a good idea not to start with weights until you become comfortable with good form for each exercise.  You can easily injure yourself or accidentally pull a muscle without good form.  Also, the QUALITY (good form) of the workout will give you more results than quantity.  Also, listen to your body.  If you can't walk the next day, for example, don't force yourself to another rigorous workout.  Rest up and just do some light exercises to get some blood flow going.  Then you can get back to your workout when you feel better.  These are some of the tips I have learned along the years, but you can also do your own research to get the results you want.  Remember, your workout should go according to the results you want.  Since I am trying to gain weight, I am not concentrating on cardio exercises.  Instead, I am concentrating more on weight-bearing exercises to increase muscle mass. However,  I still do some cardio exercises a few times a week for heart health.

Also, after acing my anatomy and physiology class, I learned the following to be great benefits of exercise:
- Increased number of capillaries = increased blood flow = better/faster healing of sore/injured muscles
- # of mitochondria doubles, even triples! = increased energy output
- Faster metabolism = eat more without gaining weight!
- Lung capacity improves = we use muscles we normally don't use with regular breathing
- Less stress on the GI tract = less instances of constipation or diarrhea
- Stronger muscles
- Overall good feeling! =]

So, if you spend most of your time sitting and watching tv, get up and start exercising!! =D