The first fat loss

I thought I’d tell you guys a small story about the very first time a saw success with losing extra fat. I had been doing lots of steady state cardio for with about 500 reps of different ab exercises a day and some very light bench press. Trust me, I didn’t lose 1 pound and my “trainer” had the nerve to say – ‘That’s just your body type. You can’t get lean.’ I just wanted to kill that guy. At this point, I started doing my own research. Although, the research was very incomplete, it helped. This is routine I was given by the trainer.

1 hour on the treadmill at intensity at 60% of my max heart rate
500 reps of my choice of ab exercises
3 x 30 bench press with 5 pound weights

Now does that look sensible? Anyways, after I did all my research, I created my own diet and exercise plan. My diet included milk, egg whites, chicken, yogurt, salad, whole meal bread and fruit. I avoided all carbs after 7pm. Took 7 small meals a day and drank lots of water. Now comes the fun part. This was my exercise routine.

Monday
Chest, shoulders and Triceps followed by HIIT for 15 minutes on a stationary bike

Wednesday
Back and biceps followed by HIIT for 15 minutes on a stationary bike

Friday
Lower body followed by HIIT for 15 minutes on a stationary bike

Tuesday, Thursday and Saturday
10 minutes on the stepper
15 pushups
15 squats
15 pushups
15 squats
15 pushups
15 squats
15 pushups
15 squats

A set of ab exercise routines (upper, lower and obliques without any rest alternating between upper lower and then each side of the obliques)
10 minutes on the treadmill

I followed the above routine for about 3 weeks an lost like 5 kilos and started to see some definition in my abs region. I also lost 2 and a half inches off my waist. It was so cool to through it in that trainers face. The funny thing is…he had 16 years of experience. I don’t know what kind of experience he was getting but he knew squat. I’m afraid there are a lot more trainers like that around as and we follow them blindly, hoping to see results. I’ll be posting some very interesting stuff very soon so stay tuned :).




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3 comments:

shamsul said...

hi there, the workout looks good man...altho i am on a 5 day a week split routine and about 20 mins moderate cardio routine now. but cant seemn to lose that extra fat in the midsection so i am going to try your HIT workout at the end of my strength training...wish me luck.. gret blog man keep it up... assalamualaikum

Usman Pasha Siddiqui said...

Thanks you very much for the appreciation shamsul. Good luck with your fat loss. make sure you concentrate on your diet as well. HIIT will give you guarenteed benefits.

Online Personal Trainer said...

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Good Luck