Journal Week 10

Bad luck perhaps, but really silliness and inexperience combined to give my a gym accident. I hurt myself while learning to do the free weight squat.

This is not an exercise that one should do without spotters, as I've learnt. I'm out of the gym for six weeks now ... and it will be back to the Smith machine for me.

When I return to this program, I will design my own weight program. I have to say that I can't really apply the intensity method to the weight training. Changing the number of reps per set and changing the "intensity" is too much for my brain to cope with. My new program will use a fixed number of reps per set. I will do a warmup set, and then do three work sets at the same weight and with probably the same number of reps. I will choose a weight that means I finish my first two work sets with one or two reps left in me; I expect the final set will be very difficult. And I will slowly but steadily increment the weight.

What else I have learnt?

Firstly, progress at the gym is a great motivator while fat loss is slow.

Secondly, more aerobic work is required than is indicated in the prporam, but the extra aerobic work can be very low impact. I started losing fat again just by walking home each day, a 30 minute walk.

Thirdly, simplify the gym routine.