Kenneth C McCoy
The battle continues: Down to 257 From 270. prescribed Ozempic and now Mounjaro. My training has suffered over the last six months. I have been tired and my arthritic knees and rotator cuff injury have slowed me down.
No surrender training starts again next week while I am in Georgia working on my grape vines
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Better news:
Just turned 69 Weight down to about 252 strength and endurance are showing improvement.
facing the elephant in the room. For me its is sugar. I have known this for quite some time but chose to ignore it or pretend that it is something else.
Here is an easy test. It takes two weeks, if you believe your elephant (that which is stopping your progress), is sugar. or simple carbs still sugar, then take them out of your diet for two weeks. You can't eat more to fill the gap keep your food intake and exercise regime exactly the same, track your weight and log your energy levels. if sugar is your elephant you will know. post your results.
Basic two-week training: (if you are beginning and don't train)
Stretch.
squats regular or chairs 3 sets, 15 then 20, 25, 30, 35 ( progressive take your time)
walk 1 mile or 20-25 minutes
Calf raises 2 sets to failure
front kick knee raises ( pretend your marching in place bu when you do your knee raise place your hands behind your head lock your fingers and touch the opposite knee to the opposite elbow 2 sets 15
Sit ups 3 sets of 15 or 2 sets of 25
Leg lifts 2 sets of 15
Pushups reg/off the knees/off the dresser/off the wall 3 sets of 12 Your end goal is to be able to do a regular push up, start where you need to start
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