Okay, so this is the start of a new me (well kinda).
I joined a gym about 3 weeks ago now.
I asked the fitness instructor to make me a program that did two things.
1. Burn body fat.
2. Put on some muscle.
As I have a small frame, I have it in my head that putting on muscle will be rather hard, but thought that burning the fat would be easier.
This is a program that I got.
1. 2000 meters warm-up on Rower on a med-high intensity.
2. 12 minutes on a Cross Trainer, med-low intensity. 4 mins forward, 4 mins back, 4 mins forward again. 1 min cool down.
3. 8 mins on XT Trainer; for those that may not know, it's like a bike for your arms, weird thing, never used one til then. anyway, low intensity. But program goes through a series or high and lows.
Then weights: All sets are 10/8 unless stated otherwise.
1. Leg Press; I currently do 70kg
2. Lunges 2 x 10
3. Arm Curl; 1st set @ 15kg, 2nd @ 20kg (I feel weak when I see those numbers)
4. Chest Press; Currently on 45kg
5. Shoulder Press; Currently @ 20kg
6. Abs crunch; Currently @ 30kg
7. Dumbell Fly; Currently @ 10kg per arm
8. Lat pull down; Currently @ 30kg
After that I do:
2 x 12 Side bends with a 5kg weight in one hand.
2 x 12 back extension
2 x 3-5 secs Plank
Lastly, a 5 minutes cool down on any CV machine. Usually the treadmill.
My diet is kinda weird and I find it hard to stick to a routine.
My only bad meal in my eyes is my Friday night meal, which happens to be a chinese from my local takeaway, it's a tradition in my household.
Breakfast:
1 bowl of Shreddies with 2 level teaspoons of sugar.
1 Black Coffee
2 glasses of water
1 cup of pure apple juice mixed with 10g of Bodi-Tek Burn and Tone.
Lunch:
Either a Tuna Mayonaise and Onion sandwich or a Roast Chicken sandwich
1 Mixed fruit salad bowl with apples, pineapple, grapes and oranges.
1 bottle of water (Evian is my brand of choice)
Dinner:
Usually a microwave steam meal with either fish or chicken.
Sometimes it's oven cooked chicken with a marinade sauce.
But I have plenty of veg and potatoes with it all.
1 pot of Muller Light fruit yoghurt
1 pot of mixed fruit
2 glasses of water (or more!)
That's pretty much it.
I have read people say on here you should have 4-6 meals a day or something to that effect. But in my job, that's near on impossible.
I'm a retail manager, and my job is very, very active.
Lot's of running around after people and for people.
But I do try to squeeze 5 minutes here and there to have a quick bite of something. Usually a sausage roll (Probably does more harm than good). But it fills me up at about 12-ish! (Lunch isn't til 1:30pm).
A couple of other things to note:
I am a smoker, who wants to give up, but lacks the willpower to do so. It doesn't help that all but one of my household smokes too!
I smoke about 15 a day, more if I go out for a drink (which is rarely these days).
I attend the gym 3-4 days a week.
So far I see some results, my arms look and feel a little bigger. My chest shows improvement too. But I seem to have a problem. The fat around my lower abs area seems to be staying the same and this is the area I really want to work on.
Anyways, congratulations to anyone who's read all of this and hopefully, you may be able to offer a word of advice or encouragement! ^_^
I will get round to posting a few pics soon, however I do warn you. I am extremely white!
I joined a gym about 3 weeks ago now.
I asked the fitness instructor to make me a program that did two things.
1. Burn body fat.
2. Put on some muscle.
As I have a small frame, I have it in my head that putting on muscle will be rather hard, but thought that burning the fat would be easier.
This is a program that I got.
1. 2000 meters warm-up on Rower on a med-high intensity.
2. 12 minutes on a Cross Trainer, med-low intensity. 4 mins forward, 4 mins back, 4 mins forward again. 1 min cool down.
3. 8 mins on XT Trainer; for those that may not know, it's like a bike for your arms, weird thing, never used one til then. anyway, low intensity. But program goes through a series or high and lows.
Then weights: All sets are 10/8 unless stated otherwise.
1. Leg Press; I currently do 70kg
2. Lunges 2 x 10
3. Arm Curl; 1st set @ 15kg, 2nd @ 20kg (I feel weak when I see those numbers)
4. Chest Press; Currently on 45kg
5. Shoulder Press; Currently @ 20kg
6. Abs crunch; Currently @ 30kg
7. Dumbell Fly; Currently @ 10kg per arm
8. Lat pull down; Currently @ 30kg
After that I do:
2 x 12 Side bends with a 5kg weight in one hand.
2 x 12 back extension
2 x 3-5 secs Plank
Lastly, a 5 minutes cool down on any CV machine. Usually the treadmill.
My diet is kinda weird and I find it hard to stick to a routine.
My only bad meal in my eyes is my Friday night meal, which happens to be a chinese from my local takeaway, it's a tradition in my household.
Breakfast:
1 bowl of Shreddies with 2 level teaspoons of sugar.
1 Black Coffee
2 glasses of water
1 cup of pure apple juice mixed with 10g of Bodi-Tek Burn and Tone.
Lunch:
Either a Tuna Mayonaise and Onion sandwich or a Roast Chicken sandwich
1 Mixed fruit salad bowl with apples, pineapple, grapes and oranges.
1 bottle of water (Evian is my brand of choice)
Dinner:
Usually a microwave steam meal with either fish or chicken.
Sometimes it's oven cooked chicken with a marinade sauce.
But I have plenty of veg and potatoes with it all.
1 pot of Muller Light fruit yoghurt
1 pot of mixed fruit
2 glasses of water (or more!)
That's pretty much it.
I have read people say on here you should have 4-6 meals a day or something to that effect. But in my job, that's near on impossible.
I'm a retail manager, and my job is very, very active.
Lot's of running around after people and for people.
But I do try to squeeze 5 minutes here and there to have a quick bite of something. Usually a sausage roll (Probably does more harm than good). But it fills me up at about 12-ish! (Lunch isn't til 1:30pm).
A couple of other things to note:
I am a smoker, who wants to give up, but lacks the willpower to do so. It doesn't help that all but one of my household smokes too!
I smoke about 15 a day, more if I go out for a drink (which is rarely these days).
I attend the gym 3-4 days a week.
So far I see some results, my arms look and feel a little bigger. My chest shows improvement too. But I seem to have a problem. The fat around my lower abs area seems to be staying the same and this is the area I really want to work on.
Anyways, congratulations to anyone who's read all of this and hopefully, you may be able to offer a word of advice or encouragement! ^_^
I will get round to posting a few pics soon, however I do warn you. I am extremely white!
