When the director of Charleston Lacrosse called me to ask if I wanted to help out with a clinic I was more then happy to oblige. The deep south is not a haven for the old indian tradition, but look many other areas of the country it has become a growing trend.
Unfortunately for me, my playing days have been very far removed, and needless to say I am a little more rotund then my college years. As it turns out, coaching was a good alternative to me and helped me focus on my personal goals.
In the beginning of the summer we began playing indian lacrosse, a fun way to master stick skills since it was more about passing and less about scoring. The coaches started to participate as well, and once my muscles got used to the running I realized that I was still very much out of shape, especially since I was one of the oldest on the field.
So I started a routine that has helped me lose three percent body fat and gain a lot of muscle.
I start me week of mainly with building muscle and end with aerobic activity… as such
Day One: Strength Training
I am looking for a more intense workout, since this takes me a little longer then an hour with a shower included and it is getting harder to do this at lunchtime… but I start out on the bench, move to the incline bench, then butterflies with dumbells and butterflies on universal, then I move to shoulders, arm lifts, shrugs and military press, next I move to the back muscles, lat pull down, upright rows, and recently I have been adding pull ups, after back I usually work the arms, tricep pull downs and curls, but sometimes I skip those since I have been nursing an injury in the forearm… lastly I work the core muscles, sit-ups, inverted raises, leg and knee raises…
The workout has been working great with a noticeable difference in muscle mass, although as I have said it is too long… I have tried to cut out some of the bench, or add a few different exercises to combine some of the muscle groups but always end up back to this routine.
Day Two – Aerobic Training
Usually I run on the treadmill for 30 minutes at a pace of 6 (ten minute miles) this has worked good, however I started having issues with my old injuries on the knees, so I switched to biking. Biking does not work nearly as well but it is much better on the knees. I usually work the legs a little afterward on the universal machines and recently I have been running outside, the strength training has helped the knees tremendously.
The rest of the week I just alternate between the strength and aerobic training depending on how I feel.
I have not really changed much of my diet, although I do seem to eat less when working out during the day and more when I get home at night, and we are going through some tough financial times so a lot of what we eat on a daily basis has become a little healthier, not much fast food, and more normal meals.
So right now I am 6’2″ and weigh 235 lbs, my body fat is at 19.7 percent and my BMI is at 30.5, which indicates that I am obese, but if you looked at my shape you would see that as completely ridiculous. My goal is to get my body fat to be around 16 percent, excellent at my age (37) and my weight to be around 225 lbs. At 37 it is more difficult to recover from some of these workouts so I have to watch what I do, but overall I have been pretty successful in losing the weight.