Little miss make up
I have been a bit absent recently. I decided to take some me time and focus on really getting into shape and a new healthy lifestyle. I mentioned before I had gained weight due to meds and not waiting what I was eating. So here is my little life update and how I went from a size 14 weighing 9stone 12pounds to a size 8-10 and weighing 9stone 10pounds??
Yes I still weigh pretty much the same so how did I go down in dress sizes??
Well, that would be clean healthy eating and lots of fitness and working out. Working out can be really hard for peopple and especially me with so many health issues but it can be done a easy but effective way.
Starting out dont focus on the scales. Muscle does weigh more than fat, this is true but muscle is smaller than fat so you will srink in size. People tend to focus on the scales and they notice there clothes are loser but yet the scales isnt showning a improvment and they feel dis-heartened.
So step one is forget the scales. You could measure your self and focus on inches rather than a scales.
Dont over do it. If you over do it you end up been in pain the next day and this can pt you off going to the gym again or even doing any excersize. Some peolpe think if you dont feel exhausted and out of breath it isnt enough no, thats not true. Im all about pacing your self. When I first started working out at rehab I couldnt do much and everything was simplified for me.
Step one make a plan. Dont watch a fitness video on youtube and think you must do that. Start small and build your way up.
Week one: This is a simplified workout based on what I do at home.
Warm up; 5-10 minutes on a exersize bike at the first or second setting .( again each week add 5 minutes once your at 20minutes go up a level or setting on the bike. Im only on the third setting on my bike, I must really take my time increasing it.)
Squats x5 ( start small and following week go up in reps. Do three sets of these but break them up. Maybe do 5 in the morning, 5 at lunch time and 5 at dinner time. Or break it up during your whole workout in one.)
If you can do full squats to wall squats. I started with wall squats and it took me a long time to be able to do a full squat. You will find videos on how to do all these on youtbube. I will link videos down below.
Leg bridges x10
Plank 12seconds x2
kick backs x5 each leg.
sit ups x5
bicep curls x10 each arm using a weight I use 3kg.
Shoulder press x10 each arm usin 3kg weights ( I started lower weight use what you can and dont push yourself to lift to heavy as you will be left in pain the next day).
crab walk with resistance band.
Deadlifts with weights x10.
Some workouts are easier to show and that explain so I will link different videos below.
Reps, sets and weights can be adjusted to suit you and what you can do and are able to do.
Above are all youtube links to videos to show ye how to do each exersize and explaining on what muscles they work on. In my next blog post I will talk about diet and what I eat.
I hope you enjoyed this blog post and I will be doing more.
I am by no means qualified in exersize, nutrition or fitness I simpky enjoy it and wanted to share what I have been doing with my readers.
Thanks so much for reading.
lots of love,