I’m starting up a new blog series dealing with health and fitness, appropriately named Health and Fitness. With an aim on exploring workout routines, healthy eating, general tips and curiosities, and a personal progress report from time to time, I’m looking forward to sharing some new and (hopefully) interesting stuff as I pave my path toward a much healthier Mark Mushakian of MarkMushakian.com.
As of a few days ago, it’s been one month since I started working out. Since then I’ve refined my workout and earlier this week I started jogging during some of my walks. Due to the fact that I’m a male and testosterone moves quickly, I’ve noticed a remarkable physical difference (i.e., bigger muscles), and after commenting about it to my friend, Sarah, she suggested I take pictures to document progress. I’m pursuing this athletic endeavor entirely for health reasons, not to look all sexy, but as my health improves, my body will reflect that, so I decided to snap a shot and include it, here. I figured that every 6 months is a good span of time for progress reports, but this first month is a big enough venture to document as a “this is pretty much where I’ve started” post. I imagine my routines changing over time, especially in this beginning segment, so I think it’ll be interesting to write this progress reports as a snapshot of what I’m doing at that exact moment.
After 1 month of exercise…
…this is what I look like:
…this is what I weigh:
…this is what I use:
Pull-up and monkey bars at nearby park, my body’s weight, and my own two feet.
…this is what I do (and what I can do, as of this week):
Each day I wake up at 7am, drink a nutritional drink to keep me going without downing a big breakfast yet, and head out. I alternate between 3 routines, with no day off, as the difference in how I exercise on each of these days provides a nice break.
Day A – Walk at a brisk, consistent pace through neighborhood. (45-60 mins., ~ 3 miles)
Day B – Walk ~15 minutes to nearby park to do body-weight workout routine. I do…
– Pull-ups (6)
– Hindu squats (12)
– Wall sit (30 seconds)
– Hanging leg raises, 3 ways – extended legs, twist, regular (4, 5, 7)
– Hindu push-ups (15)
– Pistol squats (4)
– Dips, straight-legged full body-weight (10)
– Standing calf raises, 2 ways – single-leg and together (5, 10)
– Chin-ups (5)
Day C – Walk at a brisk, consistent pace through neighborhood, alternated with spurts of mid-paced jogging (15-20 mins. – walk, 1 min. jog, walk, 2 min. jog, walk)
…this is what I’m proud to have accomplished:
This first month has been a great one in setting a routine, being disciplined, and pretty much employing the Nike slogan to “just do it” no matter what. The picture above is a flex-free shot, to better represent my progress (and to not be THAT guy), but as I change shirts and catch myself in the mirror, moving and flexing muscles, it’s great encouragement to see that physical development. My energy level has ramped up a (very) little bit, and it’s great to start the day early again.
…this is where I’d like to be for the next progress report:
– I’d like to have been able to make my jogging day be a real interval session… a walk to warm-up, then light jogging mixed with fast bursts for the entire period.
– I want to have included regular stretching into my routine and used that increased flexibility to add a fluidity to my body-weight workout movements.
So, that’s it for this check-in. Comments, questions, or suggestions are always welcome :).