3kg weights:
Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Skipping 6 mins: 2 min x 3 (30 sec rest between)
Total: 35 min
Later in the day ...
Lunges: 10 x 3
Sumo Squats: 20 x 3
Butt lift bridge: 20 x 3
Alternative heel touches: 30 x 3
Reverse crunch: 20 x 3
Skipping 6 mins: 2 min x 3 (30 sec rest between)
Total: 25 min
Thursday, 5 October 2017
Tuesday, 3 October 2017
Tuesday 3rd Oct: Home Workout
3kg weights:
Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Sumo squats: 100
Glute kicks: 100 each side
Butt lift bridge: 100
Alternate heel touches: 60 each side
Plank: 1 min
Reverse crunch: 100
Total: 65 mins
Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Sumo squats: 100
Glute kicks: 100 each side
Butt lift bridge: 100
Alternate heel touches: 60 each side
Plank: 1 min
Reverse crunch: 100
Total: 65 mins
Sunday, 1 October 2017
Sunday 1st Oct: Home Workout
3kg weights:
Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Bodyweight exercises:
Sumo Squats: 100
Lunges: 15
Glute Kicks: 75 each
Butt Lift Bridge: 50
Total: 45 mins
Bicep curls: 20 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Bodyweight exercises:
Sumo Squats: 100
Lunges: 15
Glute Kicks: 75 each
Butt Lift Bridge: 50
Total: 45 mins
Saturday, 30 September 2017
Some thoughts about exercise
The majority of my exercise has been walking. Now, unless you're seriously overweight or obese, walking is going to sweet eff all for fat loss. But it's great for general cardiovascular health, not polluting the environment, and general mental health and wellbeing. So on days where i sleep poorly or can't function i will forgo a workout and walk but i don't necessarily think of it as proper exercise, if you know what i mean. For me it's more a mode of healthy transport.
So what IS good for fat loss (for me)? In the past when i've wanted to shed fat i have committed to two hour sessions at the gym (30 mins weights, 1.5hrs intense cardio.) Intense cardio usually means something you do where you can speak and you're sweating like crazy. Afterwards you feel absolutely slaughtered. If i want to do this at the gym it usually involves walking on the highest incline or going on the recumbent bike and peddling at the highest resistance. At home it means skipping intervals but thats definitely not something i can do for a 1.5hrs. I'm not a runner so i don't even bother with that. Although i occasionally do a session of hill sprints if i can be bothered but at the moment i dont want too much bulk on my legs.
Weights, while a good calorie burner, i use more for shaping my body. It is essential for a good physique. Though i have lost weight through cardio and diet alone in the past when i have specifically wanted a lithe, slim body, that's not what i'm going for now. Plus, the fashion has changed. Strong is sexy etc etc.
Some people really pooh-pooh cardio (and when i say cardio i mean intense cardio) for fat loss but in my opinion it is absolutely essential if you want to lose fat fast.
So what IS good for fat loss (for me)? In the past when i've wanted to shed fat i have committed to two hour sessions at the gym (30 mins weights, 1.5hrs intense cardio.) Intense cardio usually means something you do where you can speak and you're sweating like crazy. Afterwards you feel absolutely slaughtered. If i want to do this at the gym it usually involves walking on the highest incline or going on the recumbent bike and peddling at the highest resistance. At home it means skipping intervals but thats definitely not something i can do for a 1.5hrs. I'm not a runner so i don't even bother with that. Although i occasionally do a session of hill sprints if i can be bothered but at the moment i dont want too much bulk on my legs.
Weights, while a good calorie burner, i use more for shaping my body. It is essential for a good physique. Though i have lost weight through cardio and diet alone in the past when i have specifically wanted a lithe, slim body, that's not what i'm going for now. Plus, the fashion has changed. Strong is sexy etc etc.
Some people really pooh-pooh cardio (and when i say cardio i mean intense cardio) for fat loss but in my opinion it is absolutely essential if you want to lose fat fast.
Diet Update
So i've pretty much come to the end point of eating like normal, exercising and still being able to lose weight. The result of eating as per usual (along with usual night's out, indulgent restaurant dinners, alcohol and a buffet high tea) and exercising has resulted in 2kg loss of fat. Now it's time to step things up.
At this point i'm willing to forgo all junk food. Usual junk food snacks include: biscuits, croissants, the odd slice of cake, the odd soda. Usually these are consumed while out or with coffee.
Also in the past two days i've decided to cut out dairy again. This is more to combat bloating and clear up my skin. So i've gone back to drinking soy or almond milk with my coffee. Soy tastes better in my opinion. I'm also thinking of switching from coffee to get my caffeine fix to caffeine pills instead. At least then i know exactly how many milligrams of caffeine i'm ingesting and there are no calories. Personally speaking i think caffeine is essential for weight loss. Even just as a boost before a workout.
At this point i'm not going to start religiously counting calories. I'll wait till my next plateau for that. For now i'm just going to eat when i'm hungry and not eat when i'm full.
Mostly my diet is comprised off: eggs (either whole or egg white only), rice thins with butter (probably the only dairy in my diet now), steamed green vegetables, tuna, red meat once a week (i'm going to need to start taking a multivitamin with iron - elevit is good for this), sweet potato, protein balls.
That's about it. Pretty boring, i know, but it's what i like to eat. I can't do baked chicken or any of that. I prefer fish and eggs. Eggs especially. I could pretty much live off them.
Going to cut out all wheat cause it just does not have a good effect on me. I prefer rice for carbs anyway.
At this point i'm willing to forgo all junk food. Usual junk food snacks include: biscuits, croissants, the odd slice of cake, the odd soda. Usually these are consumed while out or with coffee.
Also in the past two days i've decided to cut out dairy again. This is more to combat bloating and clear up my skin. So i've gone back to drinking soy or almond milk with my coffee. Soy tastes better in my opinion. I'm also thinking of switching from coffee to get my caffeine fix to caffeine pills instead. At least then i know exactly how many milligrams of caffeine i'm ingesting and there are no calories. Personally speaking i think caffeine is essential for weight loss. Even just as a boost before a workout.
At this point i'm not going to start religiously counting calories. I'll wait till my next plateau for that. For now i'm just going to eat when i'm hungry and not eat when i'm full.
Mostly my diet is comprised off: eggs (either whole or egg white only), rice thins with butter (probably the only dairy in my diet now), steamed green vegetables, tuna, red meat once a week (i'm going to need to start taking a multivitamin with iron - elevit is good for this), sweet potato, protein balls.
That's about it. Pretty boring, i know, but it's what i like to eat. I can't do baked chicken or any of that. I prefer fish and eggs. Eggs especially. I could pretty much live off them.
Going to cut out all wheat cause it just does not have a good effect on me. I prefer rice for carbs anyway.
Friday, 29 September 2017
Saturday 30th Sept: Home Workout
Have been pretty slack not going to the gym lately. But i've kept up walking at least an hour each day.
Today's home workout consisted of (with 3kg weights):
Bicep curls: 12 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Weighted 1kg straight punches: 100
Lunges 6kg: 10 x 3 each side
Squats 6kg: 10 x 2, 15 x 1
Donkey kicks: 20 each side
40 mins total
Skipping 2mins x 10 (1 min rest between intervals.)
20 mins total
On Monday i need to go and buy some heavier weights for home.
Today's home workout consisted of (with 3kg weights):
Bicep curls: 12 x 3
Overhead tricep extensions: 12 x 3
Dumbbell shoulder press: 12 x 3
Side & front lateral raises: 8 x 3
Chest flys: 12 x 3
Dumbbell bench press: 12 x 3
Dumbbell rows: 20 x 3
Weighted 1kg straight punches: 100
Lunges 6kg: 10 x 3 each side
Squats 6kg: 10 x 2, 15 x 1
Donkey kicks: 20 each side
40 mins total
Skipping 2mins x 10 (1 min rest between intervals.)
20 mins total
On Monday i need to go and buy some heavier weights for home.
Friday, 22 September 2017
Friday 22nd Sept: Walk
Another shit day. Ended up getting a total of 3 hours sleep last night. Tossing and turning.
Exercise: 1 hour walk home (the long way.)
Exercise: 1 hour walk home (the long way.)
Thursday, 21 September 2017
Thursday 21st Sept: Thwarted gym session
Just as I was about to leave for the gym to do a weights/cardio session the school called me to come pick up the little one.
I've gotten into the habit of either walking home from school or walking to school so at least that's some form of movement.
Tomorrow the Daddy-O will be picking her up so i can get a decent session in.
Incidental exercise: 1 hour walk home from school (the long way.)
I've gotten into the habit of either walking home from school or walking to school so at least that's some form of movement.
Tomorrow the Daddy-O will be picking her up so i can get a decent session in.
Incidental exercise: 1 hour walk home from school (the long way.)
Wednesday, 20 September 2017
Wednesday 20th Sept: No Exercise Today
Today i'm exhausted. I suspect it has something to do with the weights i did yesterday combined with having my period and not being able to get to sleep till 2am last night. Plans for the gym were cancelled. Instead i had a 2hr afternoon nap. I don't even have it in me to do any skipping tonight to make up for it.
Incidental exercise: 90 min walking to school pick up and home.
Incidental exercise: 90 min walking to school pick up and home.
Tuesday, 19 September 2017
Tuesday 19th Sept: Gym Workout
Yesterday I focused on shoulders mostly.
2-3 min warm up
Dumbbell shoulder press 3kg: 10 x 4
Lateral/Front raise combo 3kg: 10 x 4
Alternating bicep curl 4kg: 10 x 4
Single arm dumbbell row 6kg: 10 x 4
Overhead triceps extensions 4kg: 10 x 4
Wide stance weighted squats 12kg: 10 x 3
10 min 4% incline @6kph
10 min 15% incline @ 6kph
x 2 = 40 mins total/4km
Incidental exercise: 90 min walk to and from school pick up.
2-3 min warm up
Dumbbell shoulder press 3kg: 10 x 4
Lateral/Front raise combo 3kg: 10 x 4
Alternating bicep curl 4kg: 10 x 4
Single arm dumbbell row 6kg: 10 x 4
Overhead triceps extensions 4kg: 10 x 4
Wide stance weighted squats 12kg: 10 x 3
10 min 4% incline @6kph
10 min 15% incline @ 6kph
x 2 = 40 mins total/4km
Incidental exercise: 90 min walk to and from school pick up.
Saturday, 16 September 2017
Saturday 16th Sept: Light Home Workout
Skipping: 2min x 9
Wide stance deep squats: 20 x 5
Plank: 30sec x 4
Shadowpunching with 1kg weight: 20 x 5
I still havent made it to the gym but i will definitely go tomorrow because this skipping (ie. being on flat ground instead of an incline) is absolutely killing my calves and shins and not in a good way!
Wide stance deep squats: 20 x 5
Plank: 30sec x 4
Shadowpunching with 1kg weight: 20 x 5
I still havent made it to the gym but i will definitely go tomorrow because this skipping (ie. being on flat ground instead of an incline) is absolutely killing my calves and shins and not in a good way!
Friday, 15 September 2017
Saturday 16th Sept: Where i'm at right now
I feel like I know, for my body anyway, how to lose weight. I know that if i do everything correct - not super strict, but correct - I will drop a 1kg a week until i reach plateau. Now that's all well and good until I have to go out for dinner or socialise. That's what happened last weekend. I was tracking along nicely and then i had to go to dinner, drinks and a buffet high tea the next day. So after losing a kg i ended up putting on 1.5kgs and it's taken a week to rid myself of that plus lose a little extra.
So my starting weight at 31st of August was 64kg and today 16th of September I am 62kg.
This past week i started incorporating body weight and free weights exercises into my 'routine'. Mostly i do a lot of cardio simply because i like the way it makes me feel but to truly transform and sculpt the body i want weights are essential. However, they are usually something i've done my best to avoid because my upper body strength has always been lacking. A vicious cycle. So time to bite the bullet and rectify this.
My first real weight goal will be to hit 58kg by October 8th. Doable and even surpassable but that's what i'm aiming for.
So my starting weight at 31st of August was 64kg and today 16th of September I am 62kg.
This past week i started incorporating body weight and free weights exercises into my 'routine'. Mostly i do a lot of cardio simply because i like the way it makes me feel but to truly transform and sculpt the body i want weights are essential. However, they are usually something i've done my best to avoid because my upper body strength has always been lacking. A vicious cycle. So time to bite the bullet and rectify this.
My first real weight goal will be to hit 58kg by October 8th. Doable and even surpassable but that's what i'm aiming for.
Friday 15th Sept: Light Home Workout
Skipping: 6 x 2mins (30 secs rest between intervals)
Straight punches: 100 w 1kg weights
Plank: 30 secs x 3
Donkey kick w side kick: 15 x 3
Deep squats: 20 x 3
Sit ups: 20
Straight punches: 100 w 1kg weights
Plank: 30 secs x 3
Donkey kick w side kick: 15 x 3
Deep squats: 20 x 3
Sit ups: 20
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