This is day 6 of the first edition of the book 2 Weeks to Health, a 2-week course designed to kick start a healthier life. The expanded and reworked second edition is set to be released in the summer of 2018.
The only bad workout is the one that didn’t happen.
Right now you are working hard, and I admire that you made it all the way to day 6. You are almost half way done with 2 Weeks to Health, and so far you have hopefully learned a lot, but you still have a lot ahead of you. Today is a short lesson, and tomorrow you get to learn about taking breaks. Yes, even breaks have a method to the madness. I hope your daily exercises and your food log are going well.
Just like you need to monitor what you eat, I want you to get into the habit of keeping a workout log. This log can be as detailed as you want it to be, but I recommend that it at least says what day you exercised, how you exercised (weights, walking, etc.), and for how long or how many sets you completed. For example, you should write down “Tuesday Jan 26 – 30 minutes walking, 3 sets bench press, 3 sets curls, 3 sets bench dips, 15 minutes of stretching.” This at least lets you know when you last worked out certain muscle groups. A more detailed workout log, such as the one included in this book, could have the exercise, sets, weight, and repetitions.
There are a lot of workout logs out there that you can buy that are already set up for you, but nothing is as useful as buying a regular notebook from any office supplies store and using that. There is no need to be too fancy, the goal is to keep yourself accountable for your workouts. Sometimes when you have a couple busy days you may need to skip a workout or two, and a log will make sure you can remember when and what your last workout was. You can also track progress with this log. It is always a great feeling to look back in your log and see how much you have improved over the weeks and years.
You can incorporate your workout log with your food log, and also log your weight if that is a goal. This way a single notebook can track your workouts, diet, weight, and any other health factors you may want to know such as heartrates, blood pressure, steps taken, miles walked/ran, medications taken, protein or vitamin supplements taken, water consumed, and anything else you can think of that related to your health.