I hope to bust into the 77s this next week

Did it! I’ve cracked into the 77s. Did 6 sessions of gym this week — my record to date. I’ve think I’ve gone crazy now. Doing gym/exercise every day has now become MORE than just a habit… I’m craving it. Sad, I know…

Still… even with 6 crazy sessions of exercise this week, I only lost 200 grams. Talk about slow bloody progress.

Started doing weight training now, too. On weight days (twice a week) I do 20 crazy minutes of 300+ calories on the x-trainer to warm up, then do weights for 40 minutes…

Not super heavy weights, as I’m not bulk training, but rather lighters weights with high repetitions (normally to failure) and lots of sets…

For instance, parallel bar dip (for triceps). I do 8 sets of 10 reps each (using my full body weight), then do 2 sets to failure on the triceps push-down machine. That’s over 100 reps just for triceps. You then move to pecks, shoulders, back, and legs following the same strategy.

Because your aim is to maintain a high heart rate thought out the program, you shouldn’t rest for more than 30 seconds between sets. It’s hectic, but works well…

Toning, firming and ultimately weigh loss is the result as building lean muscle tissue has a higher standing metabolic rate than just fat burning. That’s why after weight training the body burns extra calories for up to 48hrs. Plain cardio/fat training will only continue to burn calories for the next 2hrs or so.

12 Week Goal: 75 KGs (165 lbs)
Need to Loose: 3.5 KGs (8.36 lbs)
Week 1 (Apr 7): 78.80 KGs (173.36 lbs)
Week 2 (Apr 14): no weigh-in
Week 3 (Apr 21): no weigh-in
Week 4 (Apr 28): 78.00 KGs (171.60 lbs)
Week 5 (May 5): 78.40 KGs (172.48 lbs)
Week 6 (May 12): 78.00 KGs (171.60 lbs)
Week 7 (May 19): 77.80 KGs (171.16 lbs)

Total Weight Loss To Date: 3.6 KGs (7.92 lbs)

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