Hi everyone, I hope this is the right place for this. I have just read NROLFW and loved it. It confirmed a lot of suspicions I had thought for a while. I've done a trial run of Workout A and B this week, and really enjoyed the workouts and felt as though I worked hard (especially workout B).
My goal is mainly to blitz fat - I am only small - 119 pounds, 5 ft 2, but feel really out of shape as I have a very small frame, and my electronic scales which measure body fat tell me that I'm 30% body fat
Most of this fat is on my backside and hips, which currently measure 38.5", and I'd ideally like to loose a couple of inches here.
I'd appreciate any advice - especially as to how long it might take me to melt off a few lbs of flab!
Here is what I've done so far - (I've never done much strength training before so am really weak!)
- I did 10 mins of inverval training on a bike before both sessions.
Workout A
- Pressups
2 sets - 3 per set. This is the exercise I have the most difficulty with as there is nothing in my gym to adapt them with to make them easier so I will just have to build up over time.
- Seated Row
I used a 5kg weight in each hand ( I did the dumbell bent over row adaption) and did 2 sets of 15 reps
- Squats
2 sets of 15 with 10kg weight (going to slightly up the weight next time as I don't htink I was quite challenged enough)
- Step Ups
2 sets of 15 14kg weight
- Prone Jacknife - 2 sets of 8 (I lOVED these!)
Workout B
- Deadlift
2 sets of 15 14kg weight
- Dumbell shoulder press
2 sets 4kg weights, one set of 12 and one of 13
- Wide grip lat pulldown
2 sets of 15 15kg
- Lunge
2 sets of 15 used 6kg weights
- Swiss ball crunch - 2 sets of 8
What do you all think?!
Newbie starts training log!
Linear Mode
