Well here I am again. Back to the gym (3rd week back) after surgery. The 5 months that I was not allowed to do anything I gained 13#'s back.
In the last 3 weeks I have only dropped a couple pounds but have lost inches.
My schedule for exercise is:
M W F
Personal trainer:
1 min intervals of exercises:
Jump rope,
Lunges with medicine ball twist 10 each leg.
Elevated push ups
Wood choppers with a medicine ball (basically a side ways lunge with medicine ball)
Pull downs at 70#'s
Overhead extensions with a side leg lift 20 each leg (use 5# weights)
medicine ball crunches
push up with medicine ball (one hand on medicine ball other on the floor then switch)
Step ups with curl using 15 # weights
Chair and prayer (yoga move)
rear leg lifs or using an exercise ball feet on ball butt off floor roll ball with feet towards butt and do pelvic lift and then back out.
Rest and repeat. (takes around 15 min if I really push to get through the exercises) we go through it 2 times and then I hit the treadmill for 10 min for walk run intervals.
T TH S
Boxing 60 min or Kickboxing 60 mins using heavy bag, lots of conditioning jumping jacks high knees etc. along with abs, push ups and planks along with the boxing/kickboxing.
I am eating properly, better then I was before I had to stop (I lost 30#'s before I had to stop). I get anywhere between 1350 and 1600 calories a day, cut out all sweets, all white grains (flour bread, rice ect) very very little red meat (maybe once every 2 weeks) eat chicken, tuna, whiting fish, salmon, eggs as my protiens and oatmeal, brown rice and whole grains as my carbs, eat all different veggies, and some fruit but not a whole lot. Oh no pop (havent drank soda for a couple years now) only one cup of coffee a day, and I try to get atleast 100oz of water per day. So why now am I not losing weight but just inches? I know the weight will catch up but it is still frustrating to see the scale read the same damn thing week after week.
I am kinda leaning towards lifting weights again with my PT and building more muscle then hitting the cardio hard again to see if that works.
In the last 3 weeks I have only dropped a couple pounds but have lost inches.
My schedule for exercise is:
M W F
Personal trainer:
1 min intervals of exercises:
Jump rope,
Lunges with medicine ball twist 10 each leg.
Elevated push ups
Wood choppers with a medicine ball (basically a side ways lunge with medicine ball)
Pull downs at 70#'s
Overhead extensions with a side leg lift 20 each leg (use 5# weights)
medicine ball crunches
push up with medicine ball (one hand on medicine ball other on the floor then switch)
Step ups with curl using 15 # weights
Chair and prayer (yoga move)
rear leg lifs or using an exercise ball feet on ball butt off floor roll ball with feet towards butt and do pelvic lift and then back out.
Rest and repeat. (takes around 15 min if I really push to get through the exercises) we go through it 2 times and then I hit the treadmill for 10 min for walk run intervals.
T TH S
Boxing 60 min or Kickboxing 60 mins using heavy bag, lots of conditioning jumping jacks high knees etc. along with abs, push ups and planks along with the boxing/kickboxing.
I am eating properly, better then I was before I had to stop (I lost 30#'s before I had to stop). I get anywhere between 1350 and 1600 calories a day, cut out all sweets, all white grains (flour bread, rice ect) very very little red meat (maybe once every 2 weeks) eat chicken, tuna, whiting fish, salmon, eggs as my protiens and oatmeal, brown rice and whole grains as my carbs, eat all different veggies, and some fruit but not a whole lot. Oh no pop (havent drank soda for a couple years now) only one cup of coffee a day, and I try to get atleast 100oz of water per day. So why now am I not losing weight but just inches? I know the weight will catch up but it is still frustrating to see the scale read the same damn thing week after week.
I am kinda leaning towards lifting weights again with my PT and building more muscle then hitting the cardio hard again to see if that works.
Last edited: