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30 Days Exercising Challenge – Day 1

First of all, the feed-back from the initial post announcing that I’m  going to start a 30 days exercising challenge was fantastic. To be honest, I didn’t see it coming. Thanks everybody for your tips, suggestions and precious advice. It seems that I really have to go through this, now that almost everyone is watching 🙂

Now, the first day wasn’t spectacular, apart from the initial, usual enthusiasm. I think I spent more time moderating and answering comments on my blog than actually exercising. Which, of course, is not a bad thing at all.

Body Measurements

Since I don’t have a yet a body fat checker I will just note my weight, which was 93.6 kg.

Morning routine

Wake up at 6:30. Before starting to exercise I had 4 series of Surya Namaskara, or sun salutation. After that I had 15 minutes on the stepper, set up at 5 (more on the stepper a little bit later). After that, I had a 15 pushups session. That was all.

Evening routine

I started to exercise around 7:30 PM. Had another session of 15 minutes on the stepper, followed by two reps of 15 pushups each, with less than a minute pause between them. During the 15 minutes session on the stepper my heart rate went to 148-150 after the first 4 minutes and remained there until I finished.

Total exercising time: 35 minutes.

Fitness Gear

My stepper is Kettler verso 107. It’s an entry level device, but it does the trick for me. It has 7 difficulty levels, and I usually work at 5. It does have a heart monitor but it doesn’t have any programs so I just set up the main exercising time and start running.

After the first day I felt good, especially in the morning, a lot of endorphins running through my body.  I write this the morning after, of course, and I do start to feel a little bit tired and a small ache in my upper back. I usually get that after I start doing pushups, until my muscle pick up. Today’s morning was a little bit compromised, so to speak, so I will have to move my exercise session in the evening.

As usual, feel free to post in the comments your own fitness routine.


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This Post Has 6 Comments
  1. Hello Dragos.

    Nice to see that have a good start.

    #1 Try to make each exercise session last ~30min , not including warm up ,and cool down time. It si way more effective. Also, unless you really need it try not to take to may breakers. If you seem to need more, make the exercises a bit easier. Also, do not make the breakers longer then 1-2 minutes unless you actually need to do something else. This is very important for any cardio exercise but it is also very helpful to stick by this pattern for the other exercises too. This usually means that you may have to start on a lower intensity level.

    #2 Try to eat something ~1,5-2h before the workout. By something I mean ~250-400kcal, not a full meal :D. It makes a big difference especially before any cardio exercise.

    #3 Hydrate as much as possible and rehidrate after every workout. For rehydrating I recommend to measure your total body mass just before and after the workout, and to drink at least the lost mass in water after the workout. OF course, if you like you may hydrate during the workout as well. I advise you to take a short break or at least to slow down for that as I personally chocked almost every time I tried to run&drink at the same time 😀

    Try not to distract your mind during the workouts. Concentrate on your muscles, not on the TV during the cardio. Do not forget that yoru mind needs the workout as well.

    You will see that most of the things that I share with you here are presented in better detail in the “Burn the fat feed the muscle” by Tom Venuto . I know that you will enjoy the ebook. That does of course not mean that i will stop commenting on your posts 😀

    Enjoy the change Dragos.
    -Bogdan-

  2. Hi Dragos,

    Like Bogdan said above, I told you the same yesterday. Fruit and yogurt are what I eat. Your stretches before and after should be at least for 10 – 15 minutes. 20 – 30 minutes on a stepper is great.The good thing about this machine is the weight adjustment, stick to what is comfortable then increase it slightly in a couple of days.
    I have a treadmill no weight involved of course only speed.
    You got me pumped up yesterday and I going to try running today.That is if my toe can handle shoes. I have been in slippers and flip flops for the past weeks. I think I will give it a try I have been doing yoga with no problems.
    .-= BunnygotBlog´s last blog ..Working From Home: Coffee – Tea – Or Me =-.

    1. Hope your toe is better now, if you can do yoga soon enough it will be ok again. Today I had more water than usual, but also tried some different approach, more in tomorrow’s post. I’m really glad I motivated you, that’s the spirit 🙂

  3. 8 years in the Marine Corps taught me that it is common NOT to want to eat after exercise, because you may not feel hungry and you have already filled yourself with water after rehydrating.

    Studies have shown that 30 minutes to an hour after working out is the best time to eat carbs. That is when the (whatever it was, I forget) in the body is most active and will most quickly rebuild muscles. Eat a lean meat sandwich on whole wheat bread and some raw veggies – and remember to rehydrate.

    Me, I am not hungry after exercise so it is the best time to eat (I don’t usually snack except for carrots).
    .-= McLaughlin´s last blog ..Using LinkedIn to Drive Traffic to Your Blog =-.

    1. That’s very interesting, thanks for the advice. Every time I ate immediately after a workout, there was some more acidity involved in the digestion (for what I felt, of course). Today I tried to postpone eating with at least half an hour. And it worked 🙂

      Thanks for the advice.

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