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    Yeah, I know, sounds like I've jumped up on the steroid train and started chanting the Macho Mantra. Okay, maybe a little bit. No steroids, though.

    You might have noticed I took a day off yesterday. Leg day was pretty demanding on my body, so I decided to take a day to heal. It was worth it, believe me. I woke up this morning ready to work out and mentally as well as physically in shape to do so.

    Ate a nice bowl of oatmeal for breakfast, had a protein and vitamin rich lunch around noon, and by 2 pm, my usual workout time, I was metabolized and ready. Here is the routine:

    Heavy Chest and Back day


    4 minute Ab Routine x 40 reps

    V-ups x 30 reps

    Situps x 150

    Pushups x 3 sets of 10 reps (106 lbs *)


    Bench Press x 3 sets of 10 reps @ 100 lbs.

    Seated Rows x 3 sets of 10 reps @ 100 lbs.

    Dumbbell Press x 3 sets of 10 reps @ 50 lbs per hand

    Kneeling Dumbbell Rows x 3 sets of 10 reps @ 50 lbs per hand

    Total Gym

    Chest Press @ level 5 x 3 sets of 10 reps (63 lbs **)

    Seated Rows @ level 5 x 3 sets of 10 reps

    Oblique Twists @ level 5 x 3 sets of 10 reps per side.

    Gazelle x 20 minutes

    To put that in perspective, I just spent the last 45 minutes lifting a total of 22,740 lbs. And I've got to tell you, I feel GREAT!

    I made up a protein shake after the workout of 2% milk, whey powder and a raw egg to pump a little additional protein into my body.

    That's me, folks, and I realize not everyone wants to look like a bodybuilder or a professional football player, but the point of all this is you don't have to. A regular program of exercise three days a week, 45 minutes a day will keep you trim and fit, and you don't have to lift any more weight than you want to. As a matter of fact, you don't have to lift any weight at all.

    The whole point of lifting weights is to build lean, strong muscles. Lean, strong muscles burn calories to maintain them, which means your body stores less fat. If you're trying to lose weight, lifting weights is a sure fire way to do it, as long as you do it safely.

    But there are other ways. I've been watching the T25 ads on television lately, and if you follow his program, you will lose weight. Total Gym FIT is the latest version of the Chuck Norris / Christie Brinkley empire, and since I use an old Total Gym 1000 to supplement my weight program, I can tell you without hesitation it will do what you want it to do, if you use it correctly. So will my Gazelle, and the TreadClimber, and any of the dozens of machines available today.

    IF you use them. That is the main issue, isn't it? How many times have you driven past a yard sale and seen exercise equipment in the offerings? The fact is that many people buy this equipment on a whim, a New Year's resolution, or some other fleeting idea that quickly fades as soon as they discover they actually have to work at it. Don't even get me started on Gym memberships like Cardinal Fitness, Gold's Gym, or any other chain that relies on people reneging on their commitment. If all the members of any particular gym showed up to exercise on a regular basis, the lines for the equipment would be at least six deep.

    Commitment is what it all boils down to, friends. When I started this, I was 235 lbs and heading toward 240, had to catch my breath before climbing a second flight of stairs and according the Wii Fit program, had a fitness age of 74. I weigh 190 lbs, have no problem climbing three to four flights of stairs in a row, and have a Wii Fit age of 50. In case you forgot, I'm 61.

    You can do this. Anyone can do this. All you need is the desire to be fit and the commitment to follow through.

    I hope you are having a blessed and wondrous day.


    (* - body weight x .56)
    (** - body weight x .34)
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