Today marks the beginning of week 7. My current weight is about 60.5 kilos, which means that I have lost around 4.5 kilos since I have started my weight lost Journey. My upper and lower abs has started to look more defined, though my mid section is still covered with fat. I’m guessing that I’m probably about 17-18% of body fat right now. I think my diet and training strategy has worked pretty well.

Sadly I must say that I have injured my calve muscles. Last Saturday I was helping my sister moving in to her new house. I had to carry heaps of heavy stuffs from third floor to the ground floor, in which between each floor there are probably about 15 stairs. And then on Sunday I felt sharp pain on my calve muscles. I tried having a low intensity cardio, but it made the pain worse.

I decided to give my legs some rests and will stop doing cardio. But I’m not going to give up on my weight lost journey. I will still be on diet and do upper body training for the last of the two weeks. Hopefully without cardio, my weight loss journey will still be effective.

RWendi

Yesterday marked the end of week 2 of my weight loss journey. I have lost about 1-1.5 Kilos so far, which means that I lost about 0.5-0.75 Kilos a week. I think that is not too bad. There are still rooms for improvement and things to adjust, to make my weight lost journey to be more achievable. But I’m not going all out just yet, I’m taking it progressively and doing some adjustments to my diet and training every 2 weeks. Anyways, In today post, I am going to layout my workout routine.

I work out five days a week, which consists of 3 days of weight training and 2 days of cardio sessions. All my weight training is done with moderate intensity. Being in caloric deficit state (due to my diet), I may already have a chance of losing some muscles. Doing a high intensity weight training will definitely makes it worse. That is the reason why I weight train on moderate intensity as I don’t want to over train myself and lose too much muscles. Moderate intensity should be enough to maintain or built a little bit of muscle, and stimulate my metabolism.

I do cardio every weekdays, but only for 2 days will I be focusing solely on cardio. On weight training days my cardio will be done after I pound the weights, with low intensity for about 10-15 minutes. On cardio day, I will be doing high intensity cardio sessions for 20-30 minutes, followed by low intensity abs training. Weekends will be my rest days, but I may throw in 20-30 minutes low intensity cardio session depending on my mood.

This routine has been doing me pretty good. It gives me good recovery time,  which is crucial to keep me going on my weight loss journey. Anyways here is my typical workout routine looks like:

• Monday: Back, Biceps
  4x10 Deadlifts
  3x10 Wide Grip Lateral Pull Down
  3x10 Close Grip Lateral Pull Down
  3x10 Bent Over Barbell Row
  3x10 Barbell Curl
  10-15 minutes Low Intensity Cardio (Power Walk)
  
  
• Tuesday: Cardio
  20-30 Minutes of High Intensity Cardio
  2x15 Sit ups
  2x10 Leg Raise
  
  
• Wednesday: Chest, Triceps, Deltoids
  4x10 Flat Bench Press
  3x10 Incline Bench Press
  4x10 Machine Flyes
  3x10 Triceps Push Down/SkullCrusher
  3x10 Front Dumbell Raise/Shoulder Press
  10-15 minutes Low Intensity Cardio (Power Walk)
  
  
• Thursday: Cardio
  20-30 Minutes of High Intensity Cardio
  2x12 Cable Side Bend (both sides).
  
  
• Friday: Legs
  4x10 Squats
  2x15 Standing Calf Raise
  3x10 Standing Leg Curls
  3x10 Leg Extensions
  10-15 minutes Low Intensity Cardio (Power Walk)
  
  
• Saturday: Rest
  
  
• Sunday: Rest

RWendi

Early of the year I set my fitness goal of the year to be 70kgs @ 12% body fat. I have to admit that this goal is rather unrealistic, but I like to set my goal high so that I would do my best to achieve it. It is time to do something to get myself closer to my goal.

My current stats is more or less the same as to beginning of the year which is 66 kilos @ 20-22% body fat. I have decided to start my journey by losing some weight and get leaner. I will be on a diet phase for 8 weeks, and my diet goal is to get my body fat to be around 12-15%.

It is not going to be an easy task as I don’t have a professional trainer to help me with my exercise and my diet. I’m not an expert in losing weight and dieting either, thus I may succeed or I may fail miserably. I will make a post every two weeks with my progress, and talks a little bit about my training and diet. Wish me luck!

RWendi