After a couple of months of gentle weights, I was able to graduate onto a more regular programme of higher weights with lower repetitions to start building up some of the lean muscle mass that I had lost with my rapid weight loss over the initial period.
As before, I aimed to do a minimum of six exercise sessions a week comprising 4 cardiovascular sessions and 2 weights sessions.
My cardio sessions lasted 40-60 minutes and comprised either a session on the treadmill, a walk up Mt Eden or aerobics classes.
Weights Programme
|
Exercise |
Sets |
Weight
(Kgs) |
Reps |
|
Lunges |
2 |
0 |
15 |
|
Dumbell Military Press |
2 |
5 |
15 |
|
Bicep Curl |
2 |
5-8 |
15 |
|
Dumbell Press |
2 |
8 |
15 |
|
Lateral Raises |
2 |
4 |
15 |
|
Lateral Pulldowns |
2 |
36 |
15 |
|
Ball Squats |
2 |
0 |
15 |
|
Arnold Press |
2 |
5 |
15 |
|
Calf Raises |
2 |
58 |
15 |
|
Tricep Pull-down |
2 |
30 |
15 |
Note: This programme was preceded with a warm-up of 8-10 minutes on the rower. I finished the programme with two sets of two different forms of abdominal exercises.
The programme was devised by my personal trainer, John Wills of Lifefit in Albany, Auckland. Telephone: (09) 415-0600.
