I haven’t posted in a while now, so thought I would since I came back from visiting family in Skegness- where I ate rubbish for ten days straight! I left home at 145.9lbs.

Came back from Skegness and weighed myself a few days later- back up to 153.2lbs. Re-weighed just 3 days later, down to 151.0lbs and now, just a week later and im down to 147.9lbs! Thats a loss of 5.3lbs since returning home- in just one week! Just so its clear- its not all water weight that has dropped off me! I have lost 4.4lbs of fat since last week out of the total 5.3 I have lost – 19.6kg down to 17.6kg (2 x 2.2lbs = 4.4lbs) 28.3% down to 26.3%




I am introducing some training into weight-loss progress to burn more fat and define muscle a touch. The first time I tried this I did the first ten for 60secs each set- as many reps as I could.

The second part I did for 5mins- 30secs for each bit, but repeated them over for five minutes
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Jumping squats
Chest press- with dumbells
½ Squatted rows- with dumbells
Jump rope
Russian twists- with dumbells
Alternating lunges
Standing shoulder press-with dumbells
Full squatted rows-with dumbells
Dumbell Strikes (boxing)- with dumbells
Full / ½ plank
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Dumbell Swings
Dumbell swings with press
Crunches with hip lifts
Side to side shuffles
Squats- with dumbells
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Would you suggest anything else? What else could I do to help myself? I live at home and am currently skint- no money at all… So I will have to make-do with my set of 1.5kg Dumbells – a good weight considering I have never used weights really in my life! My diary is a bad example because like I said, I came back from holiday and not been logging whilst away.
Examples of my food when I do this right (most of the time):
Peanut butter, oatcakes, eggs, salads, chicken, cashews, fish, jacket potatoes, etc- not a bad mx of food at all. I usually eat 1300kcal around about- with no exercise except walking.

I am 5’6”, 21 years old, currently weigh at the high end of 10.7 stones (147.9lbs) and that’s is!
Thanks!

Much more on my blog: http://bluemorpho1247.wordpress.com/

Bumpin!

Are you saying you lost almost 5 lbs of fat in a week? Are you using bodyfat% to figure that? Because that number will include water thats has spilled out of the muscle and into the skin/fat.

Regarding training. Anything is better than nothing but your muscle definition is only going to show up with lower body fat number. I'm not sure how much 1.5 kg is in dumb American speak but if its not causing tension on the muscle you won't build much and if you don't have a lot it'll determine how much definition you'll see even at lower bodyfat#s.

Don't think about it too hard. Just do what your doing and check in with yourself every so often to see if you need to do somethibg different.

Well I am no expert in weight lifiting. But if you are skimping on money try your library. I know mine has videos, and if they dont they can get it from another library. And it can help introduce you to new things and keep u motivated when u are home.

1.5kg is 3.3lbs

Body weight exercises - essentially no equipment needed...just you

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

*edited to say - if you can find a spare fiver, 30 Day Shred costs that on Amazon and eBay

got 30DS and I hate it!! I have the videos and stuff already- just wanted to make it clear i cant buy more weights :D

and yeah 4.4lbs was from the 5.3 i lost this week- body % calculations at the chemist. the rest is water weight - it send electrodes around the body and the slower it goes, the more fat there is- its always been consistent with me so i trust it- even if not accurte-as long as it is consistent i am happy :) Get the same results from callipers at docs and on-line calcs too!

Thanks for the help so far :D

Body fat started at 35% when i started my weight loss- so big drop so far

Edit: yeah I feel tension :)

It's mostly down to diet but you really need to get hold of something heavier than 1.5kilos to make that routine intense enough.

You will outgrow that weight after 1 or 2 sessions. I probably feels heavy enough but I guarantee you that you could lift a lot more than that.

Go down to B&Q and get a bag filled with sand or something, will cost you about £2.

In terms of exercises it's actually a pretty good routine you have put together but you could also do some golbet squats, thrusters, clean and press and some snatches.

You need to ditch the 3.3lbs weights in my unprofessional opinion and get something heavier. If you can carry a small purse around than those weights are doing absolutely nothing. And your probably feeling muscle fatigue at high reps, not tension. A sandbag is a good idea. Or even milks jugs filled with water.

Yeah, agree with the OP about the 3.3 lb weights. Inside of a few weeks, you'll outgrow those. I used to use gallon water bottles when I couldn't afford heavier weights. Even a resistance band is better than the weights you're using now IMHO.

Thanks :)

I dont carry around any handbags, purses etc- hate that girly stuffs! haha. But thanks :) Ill find some heavier stuff!