Saturday March 17th about an hour workout. 30 minute slow jog and 10 min hill work; focus: quads. I jogged up the hill backwards and felt a burn in my quads once finished. I did this four times: up the hill backwards and down the hill forewards. Seems to have worked...I can feel a difference.
Then for the remainder of time I did decline push-ups, 3 sets of 12, 2 sets of incline leg lifts and sat in the sun for a few. Just happened to find a small crater in the grass which I was able to utilize for these exercises. Was warm and able to get some sun and vitamin D.
For this workout I also tried to alter my diet somewhat. I had not been very disciplined with my pre and post workout meals. I wanted to add more protein pre-workout (yogurt/water) and post-workout (almonds / cottage cheese / tuna sandwhich / bananna / oj / romaine salad with balsamic / olive oil vinaigrette) Trying to see if this might help to build/maintain muscle in my legs and or upper body. Also been drinking about 3 quarts of water each day.
I had read that those two meals are essential to help maintain and/or build muscle by maintaining protein levels so that the muscle wont eat itself or utilize its own protein as energy. (thus, minimizing any gains). Think I'm gonna add more complex carbohydrates too.
P.S. Also tried a new exercise before my run called the glute bridge. Demonstration below.
Then for the remainder of time I did decline push-ups, 3 sets of 12, 2 sets of incline leg lifts and sat in the sun for a few. Just happened to find a small crater in the grass which I was able to utilize for these exercises. Was warm and able to get some sun and vitamin D.
For this workout I also tried to alter my diet somewhat. I had not been very disciplined with my pre and post workout meals. I wanted to add more protein pre-workout (yogurt/water) and post-workout (almonds / cottage cheese / tuna sandwhich / bananna / oj / romaine salad with balsamic / olive oil vinaigrette) Trying to see if this might help to build/maintain muscle in my legs and or upper body. Also been drinking about 3 quarts of water each day.
I had read that those two meals are essential to help maintain and/or build muscle by maintaining protein levels so that the muscle wont eat itself or utilize its own protein as energy. (thus, minimizing any gains). Think I'm gonna add more complex carbohydrates too.
P.S. Also tried a new exercise before my run called the glute bridge. Demonstration below.
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