Welshy's Journal * BNBF PICS 335 / NPA PICS 357 / 2012 OFFSEASON PIC 384 *

 Thought I would post a little in here.

I'm 4ft 11 and a HALF and used to weigh 8st 12lbs. I put on the best part of 2 stone after I gave up smoking and got all happy and contented - Although I think I looked a little too skinny at 7 stone

Here's a pic from 7 Stone :



Here's the pic that made me think oops !



I haven't got the best willpower in the world I changed little things in my diet such as swapping white bread for brown, cutting down the sugar in my tea, laying off lots of carbs late in the evenings and I also cut out my beloved crisps.

I've also never enjoyed excercise but found the classes at the Gym I joined really helped me to keep going and working hard for a full hour - when I had just set myself times to work out in the Gym I would slack off and not work at it 100% .. yep I know I'm rubbish !

Here is my current routine :

Monday 7pm - 8pm Body Attack 8pm - 9pm Legs, Bums & Tums
Thursday 7.30pm - 8.30pm - Body Pump 8.30pm - 9pm Swimming
Saturday 11am - Midday Body Pump
Sunday 10am - 11am Body Attack

I'm aiming to get down to about 8 stone ish but I'm going more on the mirror than on what the scales tell me !

Here are some pics which show before and my current state :







I'm not there yet but I'm getting close ! I am however finally comfortable with my body, just needs some fine tuning

how much weight have you lost between the 2?

I don't think I saw a time duration anywhere, how long has it taken you to make those changes?
There is a definite difference between the 2 sets of pics, you may however find it gets a bit more difficult as your bf% gets lower.
you might find that you need to watch food consumption timings and amounts more closely and work carb intakes around your training.
But all that said you are looking really good well done with the dedication so far.

hi welshy

have you have a read of the hipacc diet on the site?

thaat may give you some insight

IMO heavy weigts twice a week on top of a nice cradio schedule would be a good addition

Thanks for your replies and advice

I'm not very good just going to the gym, I really need to be pushed :/

The before pic was taken about November last year and the current pic was taken a few days ago

Going through a bit of a setaback at the moment - was involved in a car accident last Thursday and suffering with whiplash. I saw a Chiropractor on Tuesday, after doing some crunching he said I was fine to go back to classes so off I went to Body Pump tonight - I managed the Warm up Track & Squats ( both reduced weights ) before having to leave because my back and neck were hurting

ORIGINAL: Cats Milk

how much weight have you lost between the 2?

Sorry, missed this earlier - about 10 lbs

Yea theres definitly a difrence, looking more toned.

youve got a good body to start with welshy, and your ideas for cutting out the cr*p in your diet are nice and simple. classes are always good fun, just make sure if its fat you want to lose all your sessions arent high intensity. im not 100% on this, hopefully TT will back me up but from what ive read from him, lower intensity training is better for fat loss.
hope thats any good, just i find most of the classes i do are high intensity and i get too much adrenaline to keep my HR down!
good luck
*c*

Firstly congrats on being brave enough to post the pics, very impressive results so far.

Hope things are easing following the accident, get well soon.

Agree with TT about adding some sort of weights plan to your schedule, i believe kazzz692 and the likes have mentioned similar in the female section of this board.

The motivation you will get from this site will really help so keep posting your journal entries even if things seem a little quiet from time to time. Ive just started mine recently after quite some time on this forum and find justknowing how truhful im being with myself and others keeps me going that little more.

Anyway, looking good and goodluck with it all

ORIGINAL: *champ*

youve got a good body to start with welshy, and your ideas for cutting out the cr*p in your diet are nice and simple. classes are always good fun, just make sure if its fat you want to lose all your sessions arent high intensity. im not 100% on this, hopefully TT will back me up but from what ive read from him, lower intensity training is better for fat loss.
hope thats any good, just i find most of the classes i do are high intensity and i get too much adrenaline to keep my HR down!
good luck
*c*

Thanks very much for you compliment Champ My sister in law is a fitness instructor and I go to her Body Attack classes, she has always told me to use the lower itensity options for fat burnng - Body Pump isn't a very high itensity class so hopefully I'm doing the right thing

After a few of you have mentioned trying to get proper weights into my schedule I'm going to give it a go as soon as I'm better - I do weights at Body Pump but they are light/medium weights and high reps so are more cardio based than anything.

My lack of motivation is an issue so rather than going to the Gym on my own I'm going to join my boyfriend in his training sessions at his Dad's Gym in his Portacabin ( he's on here as well but probably hasn't posted in a while - Desmo ) I did try this before I joined the Gym but I really wasn't enjoying it and just wasn't getting anywhere - I needed the classes to get me going

Can anyone suggest some routines for me ? I'm thinking of changing my weekly workout to the following :

Monday - Body Attack followed by 30 mins swimming
Tuesday - Weights
Wednesday - Rest
Thursday - Body Pump followed by 30 mins swimming
Friday - Weights
Saturday - Rest
Sunday - Body Attack

Does this seem ok to everyone ? also going to ask SIL to give me a 10 min ab routine I can do every morning.

Weights to be about 45mins workout to keep in line with Desmo's routine

Sounds like a good split to me... you need to enjoy your routines to hold motivation as far as im concerned this looks achievable from the split youve mentioned. You may fing it easier to train weights with a friend at a seperate gym as opposed to with your partner but give it a whirl and see how it goes. Good luck

And there lies the problem ... I only moved into the area just over a year ago ( moved from Swansea -> Essex to live with Desmo ) so I don't have any friends really and the one I do have has no interest in training whatsoever !

I did used to train before with him and it was quite enjoyable spending time together training, I just wasn't doing enough to lose any fat and lost all motivation :/

Here is his Dad's Gym i'll be using :

Nice set up.... if you enjoy training with your partner then great, go for it, i only mention from seeing others at our gym, they always seem to come together and start off with great intentions but with totally different goals and training differences they always seem to go there own way lol, if it works for you guys then no problem.

The gym would be a good way to make friends tho, just a thought.

I'm rubbish at making friends It would be nice for us to spend some time together though rather than me being out 4 nights a week !

Do you have any idea on a routine or should I post in another section of the forum ?

ORIGINAL: Welshy

I'm rubbish at making friends It would be nice for us to spend some time together though rather than me being out 4 nights a week !

Do you have any idea on a routine or should I post in another section of the forum ?

advisable to post in the routines section, you'll get a lot more people reading it, but also on here. Detail yor training for me, i have no idea of body pump or body attack classes

Both classes are an hour long .. Body Attack is a hi/lo intensity Aerobics class with some ab work chucked in
Body Pump is choreographed weights ( quite light - heaviest is during the squat track - 15kgs lol ) but with very high reps. First we do a warm up and then move onto each muscle group track by track .. ie

Warm up
Legs - Squats
Chest - Bench Press
Back - Dead Lifts, Bentover Rows & Clean and Press
Triceps - Dips ( non weighted ) Presses and Extensions
Biceps - BB Curls
Legs again - Lunges
Shoulders - Upright Rows, Shoulder Press & Pressups
Abs
Stretch and cool down

I really enjoy it and nearly always end up singing along to the music

I love the exercises but due to the very high reps I can't lift very heavy - I can maybe lift a touch heavier after doing the proper weights but it's more of a cardio workout really

Ok based on this info and the fact your looking to do a 2 day weights split, id probably go for a push pull split eg.

Tuesdays (push)
Bench Press
Shoulder Press
Squats
Tricep Pushdowns

Friday (pull)
Deadlifts
Rows
Ham Curls
Bicep Curls

etc...


go for shorter reps but havier weights to compensate that you are doing in the classes. stick with execises you know but to be honest the range you are covering are perfect just split them into those you press or push and those you pull or lift

Thanks for all your help - really appreciate it

As far as the reps go what would you suggest .. 3*8 ?

imo - aim for a warm up set followed by 3 sets of around 5-6 reps, no need to over do things, jus use weights that make you feel these sets as working sets

Thanks again ! - hopefully after another visit to the chiropractor I can launch into my new routine