Piglet to Gazelle - My weight loss journey

purpleshoes_2

First_Trouble wrote: »

I have been really bad on exercise lately just doing my usual work day plus a bit of extra walking. Hence why I want to do a schedule to make sure I fit it in.

"The workout is as follows.
Squats – 3 x 12
Lunges – 3 x 12
Press-ups – 3 x 12
Triceps press-ups – 3 x 12
Sit-ups – 3 x 12
Plank – 3 x 1 min holds

Do this 4 times a week, build up to 20 reps as you become fitter and stronger."

I could also work weights into this too. She teaches classes and her husband is a Personal Trainer.
Unfortunately I cannot get to a gym and don't have space at home currently for anything bigger than hand weights. (would love to have a custom gym at home but that is a few years off atm as we would have to move).

The 2kg are ok for me atm I definitely feel them after a workout and they are heavier than the ones I used to use at the gym. I do plan to increase weights over time but storage space is an issue also we are trying to pay off debts so money isn't always free flowing.

Sorry I feel like one of those people that make up excuses on why they can't do exercise but I really am not just want to work with what I have and improve on it at home.

The problem with having a workout made for you to do at home is that you dont have anyone correcting your form. Im a qualified gym instructor but there are bodyweight exercises that I need support with (press ups springs to mind), because unless you are doing classes where people are really big on technique you get into bad habits. For example if I did a body attack class and we were doing press ups, if its a big class the instructor doesnt have time to come round and correct people, Ive seen people do terrible press ups in classes. I know mine need work, but even when you do a fitness course, Ive done exercise to music, Ive done gym and Im currently halfway through my PT course, the tutors dont have lots of time to spend on technique. I was saying to someone last week that when I did my gym level 2 we were shown certain exercises once and that was it.

What makes the difference is working with someone whose technique is spot on and them showing you what you should be doing and you working towards that. I see people in classes I teach who do press ups on their knees or 3/4 with their legs crossed at the back (no need), or people whose shoulders arent far enough over their hands (Im guilty of that).

Technique and form is really important. Triceps press ups are really difficult to get right, again Ive had to work on mine a lot. I understand that when money is tight its tough, but its better to do 3 or 4 bodyweight exercises with good form than 12 with average form (Im not saying your form is bad, but it really does help to have someone who knows the difference between what people do bodyweight wise and what they should be doing bodyweight wise, to keep an eye on your technique)

Also, over time, your body will become used to that workout. You should be looking to get that programme reviewed every 6-8 weeks or so as your body will become used to what its doing and the plan wont be effective anymore.

You dont need to have lots of space or lots of money to get a good home workout in. I dont have tons of cash neither do I have tons of space. But over time you really do need to be looking to up the weights.

A year ago I didnt lift weights of any description at all, always did cardio. I can deadlift 62.5 for 25 reps. I can squat with 40kg for 32 reps. I can leg press 120kgs. I can bench press 30kgs. I cant lift big compared to some people, but as part of my PT course I had to do several fitness tests and I scored better than two girls who were 20 years younger than me apart from on one test.

Its the combination of lifting and HIIT and eating clean thats got me into decent shape (and I have a way to go). If I had stayed doing body pump and lifting 10kgs Id have just plateaued.

Im also heavier than you are just now. Weight shouldnt matter so much, its your waist to hip ratio that matters more, BMI also isnt a good indicator of fitness.

You really dont need a custom gym. A kettlebell (I got mine on ebay for around ten pounds). A set of skipping ropes (2 quid) and some boxing gloves and pads would be a good start. I got my pads and gloves for less than 20 pounds for both.

It is very easy to get into the mindset of thinking that if you do certain exercises you will get fitter and defined (Im talking about people in general, not you).

Sit ups do not a lot for anyone. Your abs are used when you are sitting on a chair, when standing up. You dont need to do specific exercises to target them. Sit ups are a pretty ineffective exercise.

If you do buy a kettlebell, Id certainly suggest that you spend time with someone who knows how to use them (above just having done a couple of days training).

But personal trainers can put together a training session using very basic kit, one kettle, some resistance bands, skipping ropes, bodyweight exercises.

You really dont need tons of kit, its what you do that matters.

And rest days are important. Also easy to get into the mindset of you must workout every day or 6 days a week. If you get your training spot on you could rest 2-3 days a week.

When I do HIIT I end the session sweaty and feeling like I want to keel over. Thats what you should be aiming for because that is what burns the calories. HIIT is far more effective than lots of endurance based activities for that.

purpleshoes_2

I was injured just over a year ago and in the worst shape of my life, I know its not easy, I was also 4 stones bigger than I am right now.

And we all need to start somewhere. But the gym programme your friend has done for you, in order to help you to where you want to be, over time would have to include working with free weights, stuff like deadlifts, bench presses, squats with weight and be changed frequently, otherwise your body will just get used to what you are doing. Simply upping the reps on the programme wont help much, it needs to be mixed up.

You can do a lot with a kettlebell, Id suggest you buy one and if your friends husband has experience of using them, ask him to write you a programme you can do at home, I think it would help.

I know a lot of people swear by home exercising, but the problem with that is as I said above form, when it starts to go you dont have anyone to correct you.

It might be worthwhile looking on facebook or a site like meet up, there are a few free bootcamps in my area on meet up, if theres something like that near you, it would be well worth looking into.

First_Trouble

richj wrote: »

do you have any outside space you could use?

if you could get a small sized 'duffel' bag you could fill it with pea gravel (cheap) and use it as a sandbag.

I have a decent size garden.
What would I do with this?

richj

First_Trouble wrote: »

I have a decent size garden.
What would I do with this?

various lifts with it. If you google sandbag exercises there are loads.
it's a cheap way of getting a good workout

First_Trouble

Thank Purpleshoes that is a lot of information.

I know 30 day shred is a HIIT style workout and I am very sweaty when I finish. There is also three different levels of workouts as well so can mix it up once I have graduated through the levels. Is this ok to start me off at least? Obviously having the rest days.

Level 1 - http://www.youtube.com/watch?v=1Pc-NizMgg8
Level 2 - http://www.youtube.com/watch?v=ZEz0VGxsiqc
Level 3 - http://www.izlesene.com/video/jillian-michaels-30-day-shred-level-3/7259991

Will also be looking to increase weight increments maybe I can request some for xmas

I remember seeing something about a saturday bootcamp in my local park will look into it see if this is still on or if it was a summer event.

When I say a custom gym I mean a room where there is all the equipment that I liked to use in the gym like weights, treadmill, a full wall mirror to check form etc..
Skipping is one thing I cannot do at the moment, brought a skipping rope a few months ago tried to use it a few times but the strain on my ankle was too much. This will hopefully improve as the joint gets stronger and I lose the weight. So I am not ruling out for the future.

First_Trouble

richj wrote: »

various lifts with it. If you google sandbag exercises there are loads.
it's a cheap way of getting a good workout

Thanks, this may be a possibility. Will look into the different options over the weekend.

First_Trouble

Friday's Food & Exercise

B: Smoked salmon & cream cheese bagel and coffee
L: HM Chilli with peas
HM Chilli with rice and cheese
S: Cheesecake
E: Walked 11241 (5.2 Miles), 40 mins housework, stairs
Cals: 1845
Carbs: 147

First_Trouble

Saturday Food and Exercise

B: Bacon sandwich on seeded bread
L: None
2 small sweet potatoes Jackets with butter
S: 150g roasted pork shoulder
E: housework, walked 8128 (3.7 miles)
Cals: 1764
Carbs: 79g

First_Trouble

Sunday Food and Exercise

B: Ham and cheese toasted sandwich (seeded bread) and a coffee
L: None
LO Roasted pork in a creamy mushroom sauce with broccoli and savoy cabbage and roasted potatoes and courgettes
S: None
E: General housework
Cals:1417
Carbs: 69g

First_Trouble

Monday Food & Exercise

B: Bacon, Egg & roasted tomato bagel with a coffee
L: LO pork in creamy sauce with Broccoli and Cabbage
Pork stir fry - Pork, medium egg noodles, Bean sprouts, garlic, ginger, onion, red pepper, chillies, mushrooms
S: Apple, 5 almonds, 4 pecans, banana, 1 tbsp raisins, ginger&lemon tea
E: 30 day shred level 1 day 1 with 2kg hand weights, walked 7494 (3.4 miles), 20 mins housework
Cals: 1934
Carbs: 173