Here's what is working for me. Keep in mind that between sets there is NOT a rest. You go from station to station. I do the entire workout twice.
On M,W,F I do this routine twice:
5 minutes walking on the treadmill to warm up
15 crunches
Side Bend with 12 lb medicine ball - 10 reps
Bridge - hold for 20 seconds - 3 reps
Superman - 2 reps
Then I do this routine twice:
Squat
Bench Press
Pulldown
Military Press
Upright Row
Triceps Pulldown
Leg Extension
Biceps Curl
Leg Curl
I'm usually in and out of the gym in 1 hr 15 minutes max.
On T, Th I simply walk on the treadmill 4.0 MPH for 30 minutes.
Sticking to the ABS Diet and I have indeed been dropping fat. Most weeks I lose one pound. Others I lose zero, others I lose two.
I am building muscle mass as well. So I know I'm gaining some there.
I've never ever been a muscle man. So when I put on muscle mass at all it's exciting.
This week I lost 1 lb. Down to 207. We'll see what this week brings. Stay tuned!
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2 comments:
Americanmatt,
Congrats on your success,doing what your are doing right now is even a success by itself. I'm on the same page with you too, I was introduce to ABS diet back in 2006 but life and family got in the way. This time I'm serious about it. I started last week at 201lbs and lost 3lbs so far. I do also post every now and then on the Menshealth.com/medium fatt loss with the name Will be. My short goal is to lose 10lbs by 5/7/08, I've lost 3lbs and 7 to go. I'm following the Abs diet religiously with the exception of more Cardio...I'm doing a lot of spinning class (stationary bike with a group at my local gym) for at least an 1hr each session 3 times a week and soccer games on Weds and Thurs for about 1.5-2hrs.
Lets push it to the max and good luck with your plan this time.
Will be
Thanks Bud. Sounds like you are having some success! 3lbs in one week is a lot! Way to go!
I'll post about once a week.
Keep at it!
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