So I've attached some pictures, this is me after about a month of cardio and weight training, I will detail what I have been doing exactly.
Cardio 7 days a week, 2-3 40 minute sessions on the treadmill.
Weight Training every 48 hours. All I have at my disposal are two adjustable dumbells. I currently use 2 13 pound weights and do the following exercises.
Chest: Incline Dumbbell Presses, 3 sets of 8
Incline Dumbbell Flyes 3 sets of 8
Pushups 3 sets of 20
Shoulders: Overhead Dumbbell Presses 3 sets of 8
Biceps: Bicep Curls 3 sets of 8
Back: One-Arm Dumbbell Rows 3 sets of 8 for each side.
Triceps: Flat Bench Triceps Dips 3 sets of 12
Abs: 3 sets of the plank for 1:00 each.
3 sets of 12 curls
3 sets of the bicycle (until I can no longer do them)
Not sure the name of the final exercise I so, I sit with back flat on the ground then slowly raise my feet, flat, to the ceiling and then using ab control, lower them.
And now for my diet:
I usually have a very small breakfast if I have it at all. It usually consists of a piece of whole wheat bread with a bit of almond butter and a piece of fruit. Or a bowl of grainy cereal.
For lunch, usual something like a salad or a low cal frozen dinner, again nothing to outrageous.
Dinner depends largely on what has been put in front of me, but if its a very large meal, that will be the last of my eating. I do no snacking between meals and I drink only water, lots of it.
----
As you can see by the pictures, while I have seen some results I would really like a lot more toning and definition in my body, preferably by summer. Any tips, or advice would be highly appreciated.
I should also mention that every monday I have a fitness class in college that gives me access to a full gym, so my exercises do vary. Other than that tho, I only have access to a work out bench and my adjustable dumbells (up to 25 pounds) Thanks!
Cardio 7 days a week, 2-3 40 minute sessions on the treadmill.
Weight Training every 48 hours. All I have at my disposal are two adjustable dumbells. I currently use 2 13 pound weights and do the following exercises.
Chest: Incline Dumbbell Presses, 3 sets of 8
Incline Dumbbell Flyes 3 sets of 8
Pushups 3 sets of 20
Shoulders: Overhead Dumbbell Presses 3 sets of 8
Biceps: Bicep Curls 3 sets of 8
Back: One-Arm Dumbbell Rows 3 sets of 8 for each side.
Triceps: Flat Bench Triceps Dips 3 sets of 12
Abs: 3 sets of the plank for 1:00 each.
3 sets of 12 curls
3 sets of the bicycle (until I can no longer do them)
Not sure the name of the final exercise I so, I sit with back flat on the ground then slowly raise my feet, flat, to the ceiling and then using ab control, lower them.
And now for my diet:
I usually have a very small breakfast if I have it at all. It usually consists of a piece of whole wheat bread with a bit of almond butter and a piece of fruit. Or a bowl of grainy cereal.
For lunch, usual something like a salad or a low cal frozen dinner, again nothing to outrageous.
Dinner depends largely on what has been put in front of me, but if its a very large meal, that will be the last of my eating. I do no snacking between meals and I drink only water, lots of it.
----
As you can see by the pictures, while I have seen some results I would really like a lot more toning and definition in my body, preferably by summer. Any tips, or advice would be highly appreciated.
I should also mention that every monday I have a fitness class in college that gives me access to a full gym, so my exercises do vary. Other than that tho, I only have access to a work out bench and my adjustable dumbells (up to 25 pounds) Thanks!
