Threads for dieters not following a plan

[mr nonsense]

17kg!? That is very nearly the weight of my DD.

Use her then!

[RedTiger]

What does 7lb look like - just found this link on another site.

Fab motivation, that's quite similar to me - I mainly want to tone up *scuttles of to buy the 30 day shred dvd*

[Lemony Posset]

Use her then!

Ok, so assume I can get some weights (or a small child) from somewhere... what do I do with them?

[*kate*]

I love granola and muesli, never thought of those (as I always assume they're full of hidden sugar).

So if I stick to this should I beat this current plateau and lose a bit more, or do we reach a "fighting weight" and, barring starvation, stay at that weight?

[RedTiger]

17kg!? That is very nearly the weight of my DD.

I remember my friend buying weights when we were young (teenage, so a few years ago now!). She bought them in her lunch hour, not thinking that she still had to get them home on the bus that night! My dumbbells are only 1.5kg (£4.99 from B&M's) - they are doing me for the moment until I make sure anything more expensive will be a worthwhile investment incase I don't keep up the exercise at home.

[mr nonsense]

I love granola and muesli, never thought of those (as I always assume they're full of hidden sugar).

So if I stick to this should I beat this current plateau and lose a bit more, or do we reach a "fighting weight" and, barring starvation, stay at that weight?

Its always possible to lose weight. The body does like balance though and strives to keep it.
Theres a few tricks to employ to help it along.
You could eat abit more every 4th day. Only good stuff though not junk! That can give the metabolism a boost.
calorie cycling can work too.
if you normally eat 1600 a day then you'd have a week at that.
Then week 2 drop to 1400 a day
week 3 increase to 1500 a day
week 4 increase back to 1600 a day
that can also trick and boost metabolism.
You should never starve yourself, you don't need to. Just match your foods to your previous or planned activity levels. So you could eat more on a workout day and abit less on non workout days. That is also a way of cycling cals.

[mr nonsense]

Ok, so assume I can get some weights (or a small child) from somewhere... what do I do with them?

I'll post a home plan tomorrow. I have them saved on my laptop and I'm currently on my iPad.
For those that are already familiar with weights exercises you'd do these in this order. 3sets of 10-12 reps. If you lift already the you should be lifting heavy. If you're starting off go light at first.
Squats or lunges
chest press or press ups
bent over row
shoulder press
upright row
tricep kick backs or chair dips
bicep curls

Ill explain more tomorrow

[Lemony Posset]

Thanks very much Mr N, will look out for your post tomorrow.

[mr nonsense]

This is an old fav of mine. It's a Fat Blaster. It's a gym based program but could be modified for home use. It's done like a circuit, so do 1 set then move to next. No rest! Some of the links might not work but exrx.net can be searched.


Exercises can be swapped over too if your gym doesn't have the equipment of if you have to wait for the equipment.
This will fat blast and build/firm up muscles all in one. Aim for 3 times a week, ideally every other day, although 2 days rest is ok. You may even find you can lift more after 48 hours rest. Some people can some can't. If you can then let that be your rest period. If you're lifting better after 24 hrs rest then let that be your rest time.
Do a light cardio sesh in between 1 day and aim for a hi intensity sesh inbetween another weights sesh.
No need to over do it!

3 - 5 min warm up
then do abs first, go from 1 to the next straight away, no rest inbetween!
15 slow controlled tensed up crunches (tense like I'm just about to punch you in the guts!)
same for reverse crunches
side plank to failure - both sides
side bends holding dumbbell - http://www.exrx.net/WeightExercises/...BSideBend.html
back extension - Dont use weights http://www.exrx.net/WeightExercises/...Extension.html

Then straight into this circuit
1 - leg press or squats
http://www.exrx.net/WeightExercises/...5LegPress.html
http://www.exrx.net/WeightExercises/...s/DBSquat.html
2 - Bench/chest press with dumbbells or bar bell
http://www.exrx.net/WeightExercises/...enchPress.html
3 - lateral pull downs to collar bone not behind neck
http://www.exrx.net/WeightExercises/...tPulldown.html
4 – Lunge http://www.exrx.net/WeightExercises/...s/DBLunge.html
5 - standing or seated shoulder press with dumbbells or barbell
http://www.exrx.net/WeightExercises/...lderPress.html
6 - upright row
http://www.exrx.net/WeightExercises/...prightRow.html

7 - Box Step Ups (you'll 'love' me for these )
http://www.exrx.net/WeightExercises/.../DBStepUp.html
8 - tricep cable pushdowns
http://www.exrx.net/WeightExercises/...BPushdown.html
9 - leg extension machine
http://www.exrx.net/WeightExercises/...xtensionH.html
10 - bicep curls - dumbbells or barbells
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
11 - leg curls
http://www.exrx.net/WeightExercises/...edLegCurl.html

Do 1 set of 10 - 12 reps then move on to the next. No more than 30 seconds rest inbetween.
Do circuit once while you get used to it but ideally do it twice or three times (hardcore!). But only do abs once at the start. Use as heavy weight as you can to lift 12 reps. Once you can do 12 increase
So, do Abs, then do 12 squats OR leg press.
Rest no more than 30secs
Then do 12 reps of bench press
Rest no more than 30secs
Then do 12 reps of Lat Pulldowns
Rest no more than 30secs
then do 12 reps of number 4 etc.
When you have done 12 leg curls (thats 1 circuit) rest no more than 2 minutes and start again with number 1, the squats or leg press
Please let me know how you get on. I know this is a very demanding workout. It is tough on the body but extremely effective.
It will burn a lot of cals, it will blast a lot of fat and you will hurt and may feel queasy too.
If it's too hard or you are new to weights then leave out exercises 4 - Lunges AND 7 - Box Steps.
Any probs or questions just ask.
let me know how you get on, especially those evil Box Step Ups!!

[mr nonsense]

Good idea to take body measurements to monitor fat loss as well as weight loss. Some weeks you may lose inches but not weight. This is great as that indicates fat loss

measure & record-
Right bicep at largest part
Chest at nipple line
Waist at belly button
Hips at hip bone
Right thigh at largest part
Right calf at largest part

Record the date too & redo after at least 2 weeks, 4 weeks is better though.
Weigh yourself 1st thing after your morning wee & naked! Reweigh same place same time ONCE A WEEK!