In this episode, I discuss all the techniques I used to lose 40 pounds. I dive into my own challenges and how I conquered those battles. Please listen to this episode with caution, what works for me is not guaranteed to work for everyone. I challenge you to begin with understanding your emotions and motivations before diving into any physical health journey. It is a fine line between diet culture/unrealistic standards and an actual healthy lifestyle.
Monday: Cardio & Shoulders
So at the beginning I didn’t do super intense cardio but I definitely tried to infiltrate something to get my heart rate up and get my body movin and ready. I didn’t feel comfortable running on the treadmill when I started so I would usually do my cardio on the bike.
Speed the bike up to a decently challenging level and do 40 seconds off and 20 seconds on: this means you just kinda chill the first 40 seconds of the minute you aren’t really pushing yourself you just feel comfortable but once it hits 40 you turn it up you go as hard and as fast as you can go (I usually stand and peddle at this point) you’re tryna get sweaty lol
Now I spend a lot more time on the treadmill. I usually put it at a challenging pace and begin at running for 30 seconds and then hopping up on the sides for the next 30 seconds. Each minute I increase the speed. If I can’t run at that speed for a solid 30 seconds I knock my time down to 20 seconds on 20 seconds off. As I keep increasing I usually stop at around 10 seconds on 10 seconds off. I’m usually done by 7-10 minutes. It’s a quick HIIT workout to get my heart rate up and burn fat fast. Dragged on cardio usually gives you a super skinny outcome but quick fat burning cardio and weight lifting gives a thicc look.
After I’m done with cardio I go to the free weights and start to lift. You can look up shoulder exercises online (lol that’s what I did).
Tuesday: ABS
this is one of my fav days I just frickin love abs lol. I do my warm up and then immediately get into an ab circuit:
1 minute plank
10 reverse crunches
10 sky touches
10 90 degree leg lifts
Repeat 3 x
Circuit 2 (obliques):
30 second side plank (each side)
10 side V’s
10 side crunches
15 second side clench (lol I don’t know the actual name but it’s basically after you do your side crunch you straighten your legs and hold them 6 inches above the ground)
Repeat 3 x
After my circuits I go to the weights
10 reps 3 sets of dumbbell side bend (I usually do 45 pounds but I started at 25-30)
10 reps 3 sets of high cable crunches (I do 70 pounds but started at like 45-50)
After those weights I go to the leg incline benches
10 reps 3 sets regular leg incline crunches
10 reps 3 sets side leg incline crunches
Sometimes I’ll do 30 second planks in between each set
Wednesday: LEG DAY
After my warm up I do 5 minutes on the stair stepper and I go hard - I use this as cardio lol
Then I move to band exercise
10 hip extenders
10 hip thrusts
Repeat 3 x
10 kickbacks
10 kickback extenders
Repeat 3 x
30 second wall sit 30 second rest
Repeat 3 x
Then I move to weights
10 reps 3 sets sumo squats with weight (I usually do 65 pounds but start light so you can get your technique right)
8 reps 3 sets of leg press
8 reps 3 sets of hip thrusts with weight on a bench (start light I do like 90 pounds now)
Thursday: YOGA
lol I do yoga and chill
Friday: chest day
I just look up chest exercises online
Saturday: cardio/ab/leg/back
I literally just go crazy and do everything on Saturday I just do my favorite exercises lol
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