Hello,Currently I weight 46kg and I'm 5 foot tall which is good. I feel happy with weight and tone of my body especially since I used to weigh 11 stones 78-80KG. I have lost a lot of body fat over the years which is great, my diet is also pretty good, as Mon-Friday at work I drink 2 litres of water, eat fruit, have salad for lunch and nuts and dried fruit as snacks if I get hungry. I then go to the gym later afternoon and then have a proper meal of vegetable and fish or indian curry homemade as I am Indian. So its all healthy. Weekends I tend to eat out and may have a naughty dessert but I think I deserve it after being so good.
I haven't hit a platue as yet but just would like someone elses opinion on what I do. You may think I workout too much in the week but I'm too busy on the weekends and like to have the break. Its having the weekend to myself that gives me the motivation to workout during the week. Here is what I currently do any advise would be great. Oh I have a knee condition (bursitus, RSI, so incline is only slight on my runs)
Monday (My hard workout):
10 min warm up rotex
21 minute run geting faster every five mins (slight incline)
5 min very uphill walk
5 minute fast run (slight incline)
five minute walk cool down (no incline)
100 calories Stair master (take approx 15 minutes)
10 min cycling to relax legs
4 x 15 Sumu Squats
4 x 20 leg press at 15kg weight (or 15lb??)
3 x 30 outward leg abductor
3 x 30 inward leg abductor
2 x 50 crunches with legs raised
2 x 50 full sit up with small weight ball
and various other ab crunches about another 60 and core stability positions
Stretch and breathing exercises finish. This workout take me about 2.5 hours
Tuesday (45-60 min workout):
Swimming 64 lengths - 30 breaststroke 30 front crawl 4 a mix of both
Sauna and steam
Wednesday (2 hour workout):
10 min warm up rotex
21 minute run geting faster every five mins (slight incline)
5 min very uphill walk
5 minute fast run (slight incline)
five minute walk cool down (no incline)
Ab Blast:
100 Crunches
100 sit ups
60 leg raises
120 side crunches
120 side twists
And abb weights, twisting using weights, and pulling weights down whilst pulling tummy in
At the end of this work out my tummy and back have been worked out
Thursday (2 hour workout):
20 min cross train
20 rowing high resistance
12 x 4 shoulder press
10 x 4 shoulder and chest twists
15 x 2 chest press on inclined bench
20 x 4 Lat pulls
As many fly's as I can do side and straight up
Body pull ups as many as I can do (lifting own body weight)
50 x 1 crunches
50 x 1 sit ups
50 x 1 sit ups with ball
50 x 1 ball twists holding legs up
back raises
Stretches and finish
Friday (2 hour workout):
10 min warm up rotex
21 minute run geting faster every five mins (slight incline)
5 min very uphill walk
5 minute fast run (slight incline)
5 minute walk cool down (no incline)
5 minutes interval training one minute fast 30 sec rest at extremely high speed
Tricep dips and bicep curls. Focus on Triceps and what ever weights I feel like.
Sauna and steam
My longest workout is Mondays. Wow I can't beleive how much I do now I've written it down.
But I love it! Anyway do you think I need more weights less CV?
Any advice???