Thought I’d do a little update to my series. You all know I’m on a diet and I’m doing VERY well, exceptionally well considering actually I’ve only been following it for 8 weeks.
I have dropped dress sizes and have been complimented on the changes. I personally can’t notice them yet but when people do, I can’t complain!
I am a firm believer of changing your lifestyle will result in longer lasting results rather than these “quick gains” such as diet tablets or shake supplemented meals. Everyone I know who has tried them have piled the weight back on with vengence! Thankfully when I lost 6stone to get married, I haven’t put it all back on so there’s proof you can keep it off!
Anyways, a few people have asked what my exercise plan is so I thought I’d share it with you. It is totally prescriptive to me and possibly not even the best of what I should be doing but I came up with it with a dear friend who just happens to be a personal trainer and i’m happy with it for the time being.
I go to the gym 5 days a week and then do home exercise on the 6th day and have an try to have an active day out of the house on the 7th.
I am usually at the gym for around 90 minutes which includes changing and winding down time too.
Recumbent bike – 10 miles – setting 4 – I use the recumbent bike to warm up and raise my heart rate. I find this a better way, for me, to warm up as I find running or stepping straight away to be too jarring after spending 10hrs sitting at a desk. I can however jog 5k without dying.
Vertical stepper – 300m – setting 5 – I get this over and done with as soon as possible as it really knackers me out, I don’t like it but it’s certainly showing on the tone of my thighs. No pain no gain!
Cross Trainer – 2 mile – stride 23 – I use this to jog without any strain on my knees and switch between forwards and backwards motion and alternate including the arm movements and not for a variety.
Seated leg presses – 50lb – 10 minutes – I am trying to strengthen and condition my knees after years of injury and I am finding these presses to be really helping. I don’t count how many reps I do but I spend a good 10 minutes doing these.
Chest press – 22lb – 5 minutes – Ever keen to toning up the arms this is am area I’m trying to work on
Shoulder press – 22lb – 5 minutes – This is hard work!
I then cool off with 14 minutes on the toning tables, 2 tables at 7 minutes each. I actually look forward to this part as it’s a nice relaxing period and I either read a little or catch up on business emails in peace and quiet via my phone!
I don’t use the rowing machine at the gym as I find it hurts my lower back which is very tempremental at the best of times. I do however try to do a gentle rowing session at home on my rowing machine if I cannot make it to the gym. Failing that, day 6 is always Zumba or Personal Training session.
The 7th day is usually a walk in the country side or along the beach.
I could probably do a lot more high intensity but for my current lifestyle and personal issues, I am more than happy with my regime and it is really showing in my general fitness and tone of my body.