Trim Down...

[Melly]

So, basically I have a goal of dropping 14kg in 7 weeks (yes I know its more than recommended weight loss per week but I am basically stripping my body fat then reshaping (not body building, not even close but gaining lean muscle and strength) anyway had my first PT appointment today at work (work at Goodlife Health Club) and my PT wants me to document everything and is doing it like a mini 12 week challenge with all my progress measurements and photos etc... Thought I would start this up so over the next 7 weeks I can share my progress! Will update with more details after my session on Friday (skin folds, measurements etc - eek)

[boiracer]

So, basically I have a goal of dropping 14kg in 7 weeks (yes I know its more than recommended weight loss per week but I am basically stripping my body fat then reshaping (not body building, not even close but gaining lean muscle and strength) anyway had my first PT appointment today at work (work at Goodlife Health Club) and my PT wants me to document everything and is doing it like a mini 12 week challenge with all my progress measurements and photos etc... Thought I would start this up so over the next 7 weeks I can share my progress! Will update with more details after my session on Friday (skin folds, measurements etc - eek)

nice, this could be interesting! sounds like a crazy amount to loose in that time, loose 14 for me while your there.

ewww skin folds

[TTT]

right.. so how tall are you?, what is your current weight and how old are you? and what are you wearing..

do you think the 14kg you lose will all be fat?

how do you plan on gaining LEAN muscle afterwards?

if you want to gain muscle, then why are you doing such a drastic cut which will see you losing about 5kg muscle at least?

[ctjet]

wedding or holiday?

[Trozzle]

I'm guessing modelling

[Trozzle]

I'm guessing modelling

[Melly]

GTST - I am a pt myself... Also currently 173cm and 75kg... Before I gained weight I was 58kg and lean muscle... And I am 24...

I have two PT's working with me as well as a Dietician (perks of working at a health club) so we have a good team.

Troy you got it, that and I will see Zane again on April 27th which is 7 weeks so I'm surprising him - lucky he won't look on here :-)

[-FIGJAM-]

do we get to see the after pics??

not much advice to offer apart from work hard and eat well. I would imagine if you want to model a little then come weights now would be beneficial?

[Melly]

I'll post before and after pics at the end (when I have proper internet) resistance training is brilliant for weight loss too so will Definately be doing some weights!

[Melly]

Yesterday did a 30min PT session which consisted of a circuit of the following:

20sec deep squats holding 6kg medicine ball

10sec rest

20sec Static lunges right leg

10sec rest

20sec static lunges left leg

10sec rest

20sec wall sit

1min rest

20sec pushups

10sec rest

20sec bent over row (need to find out what weight it was)

10sec rest

20 sec shoulder press (same weight as bent over row)

10sec rest

20 sec deep squats with 6kg medicine ball throwing it at wall as I come up

1min rest

Went through that 3 times... I was feeling it afterwards, legs were so fatiqued and that lactic buildup was intense!

Today did 1hr burnt 526cal doing:

20min treadmill

3 x 12 chest press (pin loaded setting 2.2)

3 x 12 Lat pulldown (pin loaded setting 3)

3 x 12 supported seated row (pin loaded setting 2.2)

3x12 leg press (pin loaded setting 5)

25min upright bike

I need to find out what each plate and disc weigh on the machines

That was followed by 500m in the pool (25m pool) 4 x walk 4 x run etc...

Will be doing the same as I did today again tomorrow.

Will be: Monday, Wednesday, Thursday - RPM (Spin) class in the mornings followed by swim and then Cardio and weights session in the arvo

Tuesday and Thursday Will be PT in the morning followed by swim and a class in the evening

Saturday and Sunday will vary but generally Saturday will be like today but with a pump class also and Sunday will be rest day or a light swim/cardio session (because I get stupidly restless otherwise)

I will get my measurements from my PT (forgot to grab them off her afterwards) and will update those, we are doing them again in a week since we have a lot to do in a short time So far have lost 2.4kg and that is only just getting started!

[GTR_JOEY]

Cut sugar out of your diet and your nearly there, it is the No1 enemy!

[TM7GTR]

The more muscles recruited per resistance exercise, the more fat burned (a higher raise in metabolism). I'm sure your carb intake is quite minimal, and your protein intake is high? Cardio after weights is more effective than cardio before weights (lengthen the period of cardio exercise at the end of the workout slightly), and have you tried high intensity interval training (HIIT) instead of steady state cardio?

Don't get sucked in to using machines too much either as they tend to use stability muscles a lot less than free weights, and free weight exercises when performed standing up engage the core too, where possible. Are you doing any core work btw?

These are just a few opinionated tips, but you seem to be off to a great start

[Melly]

Core gets done every day, I have always done that because of a previous back injury.

Technically you are supposed to engage the core for ALL exercises, pin loaded, free weights, cardio - Should be switched on all the time for the stability. I also use the pin loaded so I don't need to worry about having a spotter as I go by myself and at times when the gym floor is packed! As for the muscles that is why I do mostly compound exercises not isometric - I eat a lot of protein, eat barely any sugar or carbs as it is I actually need to eat more food because I eat jack all and it's shithouse for my metabolisim but I am getting a meal planner next week.

The Cycle classes I do are all hill and interval based, previous experience has had me burning around 860 cal per 45min session depending on the resistance levels I set on the bike. I only do interval training on the treadmill and bike, I get bored otherwise, 2min hard, 1 min medium, 1 min easy, etc... Bike I use levels 6, 4, 2 and treadmill is level 3 inclune with 10kph, 8 kph and 6kph. I ALWAYS do cardio before and after, works better for me and that way I get a proper warmup and cooldown... And yes I ALWAYS stretch too, also use myofascial release after each session (foam rollers).

I don't have the upper body stability for free weights without a spotter due to 3 previous shoulder dislocations.

[Melly]

Ok starting measurements taken on Friday:

Weight: 73.6kg

Chest: 89.5cm

Waist: 81cm

Hips: 95cm

Thigh: 52cm

Arm: 30cm

Couldn't do skin folds as someone had hijacked the calipers

Weighed in this morning at 73kg...

[Melly]

Down to 72kg! Got a knot in my calf so only burnt 341 calories yesterday, got it massaged out, have done 677 so far today and have a pt session tonight :-)

[ctjet]

drop a kilo a day and you'll be laughing!

good job

[GTR_JOEY]

Initially it will be easy to drop weight, the first 4kg happend in 2 weeks for me..

Then it will stablise, that's when the real work begins and u need to keep at it

[Melly]

Joe, that's eating only 1200cal daily and burning over 5000cal per week, I am one of those people that has to work ridiculously hard to drop any weight but it all comes of at the same pace until I drop off with my training then can maintain it with little effort luckily. I put the weight on because I got sick and when I was in Canberra my asthma was stupidly bad so went from running 17km without a worry to not being able to run at all Now I haven't had to use my asthma medication at all so far

[Melly]

Weight: 71.8kg (was after breakfast tho)

Chest: 89.5cm

Waist: 79cm (down 2cm)

Hips: 93cm (down 2 cm)

Thigh: 52cm

Arm: 30cm

[Melly]

Weight: 72.4

Chest: 86cm (down 3.5cm)

Waist: 76cm (down 5cm)

Hips: 88cm (down 7 cm)

Thigh: 51cm (down 1cm)

Arm: 30cm

As you can see my weights retarded all the time but the measurements are going down