B's life

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Here is a brief example of what my programme consists.

Bewarn this is only good if you have trained enough to withstand at least 3-5 session at the gym in a week lasting up to 1 hour.

Monday

• Cardio, quite extensive with interval training
• stretching all around the body
• rowing
• core exercises

Tuesday

• Cardio, interval training at moderate speed
• stretch

Wednesday

• Active rest, walk about

Thursday

• Lower intensity than monday
• Cardio, quite extensive with interval training,
• stretching all around the body
• rowing
• core exercises

Friday

• If I have lost at least 1.5kg to 2kg I do weight exercise
• if not I will do moderate cardio
• Weight exercise:
• all body, bust mostly upper at quick and low resting time and at fast rate

Saturday

• Rest or weights if I haven’t done it on friday
• Or cycling

Sunday

• Cycling, active rest

More information on the programme will be posted soon

Image by amyliagrace via Flickr

This week I;ve tried my new programme fully, and it worked. I’ve lost 1.5kg in 4 days of training.

Here was my workout

Monday

• 10 min warmup
• 3 weight lifting on different lower body with at least 3-4 sets going at 10-12 rep
• 3 weight lifting on different parts of my upper body at least 3-4 sets going 10-12 rep
• 2 core exercise
• cooldown stretch

Tuesday: HIT training (cardio)

• 20min cardio (interval training)
• stretch
• 10min HIT (interval training
• 2 core exercise

Thursday (not so good weights)

• 10min warmup
• 3 upper body workout
• 3 lower body workout
• 2 core exercise
• stretches

friday

• 30min cardio+warmup
• 2 core exercise

I have also lost 1.5KG which is great, well I lost 2kg in the morning but gain back some more in the afternoon like always.

I’ll be hitting the gym tomorrow morning. I’ll probably get the bus there and get some exercise at the gym until i get my bike sorted.

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Today I’ve done some high intensivity training

This was my programme

• 16min treadmill with max 10-11km/h
• 2-3min stretch
• 4 sets of chest
• 3 sets of upper back
• 16min treadmill
• 3 sets of reverse crunch
• 3 sets of leg raises
• 3 sets of crunches

I will be starting a new programme on monday with high intensive training with weights.

Basically i will be concentrating on different parts of the body on weight days and in between i will be doing 60min cardio of different kinds with core exercise.

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Yesterday i’ve done quite a bit of cardio and core exercise.

This was my programme

• 16min running/interval maxed at 11km/h
• 10min rowing (finally done it, before i could only do around 6min)
• 3 sets of crunches
• 3 sets of twisted situps
• 3 sets of leg raises
• 7min (1mile run)
• stretches

Side note

my co-workers at my job found that i was on a strict diet. It sort of went a bit awkward when i explained what I was doing. As they eat a lot, and I explained i was eating 6 meals a day and it got into a little argument. and i was pissed  off when they said i was eating too much or in a weird diet. But i explained. and when i said i tried to keep off sugar and chocolate (which i meant confectionary, sweets) i just got a bit defensive about it, when one of them said you had sugar in your tea, well yeah i do, but its not confectionery or chocolate they stuff  in through the day.

What more they could all use a little of physical activity, they drink, eat a lot. And one of them goes to the gym but eats a lot of food at work. Common, if you were going to go to the gym to get fit and lose some, why not stay away from the fatty foods. She might aswell not go and as she is wasting her money on the gym membership if she is eating that way afterwards.

This is because I am not used to talk about my physical fitness to people and what more what I eat and how eat.

Common that is not there problem, but it ended me speaking out a bit too much as i didn’t want them to get involve in what i do.