Go to the gym 2x week & cardio 3 X per week
Gym Exercises: (warm up cardio 10 min)
All exercises = 2 sets / 12 reps / set
ie leg press x12 then sb x12 - 30 - sec rest - then leg press x12 then sb x12
Leg Press - 45 lbs & sb crunches on ball increased to 55lbs
Hamstring curls ( 3lbs) & sb twisting crunches on ball - 4 lbs
Pec Dec (6lbs) & sb crunch - 8 lbs
Wide grip latpulldown (6lbs) & back extension - 8 lbs
Low cable row (3 lbs) & back extension - 8 lbs
Free weights: - remain the same it is still dam difficult to do most of these.
db front raise 8 lbs - sit on sb
db side raises 8 lbs - sit on sb
db twisting curls 10 lbs - sit on sb
cable tricept press 5 lbs
Shrugs 15 lbs
Plank - full body stretch for as long as you can hold it. x 2
Results for Week 3&4:
Lost 5 inches (shoulders, waist, abdomin & upper arms) & 4 lbs. Nothing on the hudge spare tire and after all those crunches!! I work up quite a sweat both weight lifting and cardio -- I also quit smoking so this will effect how much I loose - will probably stall.
I am a fairly
disciplined person and would do the exercises at home - I hate waiting for a piece of equipment,
wiping it down because the person who just used it - did not, and the extra time to drive there and back and looking for parking - could be used to do something else.
My home grown program (131 days) in comparison to the added weight program (21 days) - using inches lost as the measurement - home grown = 38% to added weight program 43%
efficiency in loosing inches.
Thanks for the advice on what to buy Jerry - I was looking at the Bowflex - and my trainer recomended the one Chuck Norris advertises but I have been unable to catch the advertisment.