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