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FEMALE CHART
MALE CHART
DIET
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2002 WEIGHT LOSS RESOLUTIONS
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| EXERCISE PROGRAMME |
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| MY PERSONAL PROGRAMME |
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| A number of members have emailled me regarding personalised weight training programmes. I am not qualified in this field, but I will however pass on my own personal training programme. I suffer with sciatica, and therefore the programme is very tame ! STRETCHES (5 x a week) Hamstring - 3 each leg (with leg up on chair) Calf - 3 each leg (standing) Quads (thigh) - 2 each leg (standing) Lower Back - 2 mins (lying on floor - knees to chest - gentle rocking) Side Stretches - 3 each side (standing) Shoulder Shrugs - 8 AEROBIC (5 x a week) Exercise Bike - 10 Miles a day (moderate) WEIGHTS (dumbbells) (3 x a week) BICEP CURLS - 3 sets of 10 FLYES - 2 sets of 8 SHOULDER PRESS - 2 sets of 8 A word of warning regarding weights - I was told to lift 4lb dumbells in each hand - this led to my shoulders getting really wide and the tops of my arms big, I also gained weight (although it was muscle, I looked fatter)! I now only lift 2lb dumbells and find these are just right. LEGS (5 x a week) Squats - 10 ABDOMINALS 7 days a week Slendertone exercise machine - 30 mins I found sit-ups caused my back to play up therefore I bought a Slendertone Machine and so far haven't looked back. It does NOT aggravate my back (sciatica) and I am noticing some definite improvement. |
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