Losing Weight Is Hopeless, No?: Exercise

This was last updated in 2005. No kidding.

Goals

Short Term:
To lose 0.5 kg a week
To increase load by 5 lb per week
Long Term (Week 26):
To lose 26 pounds

My Metabolic-Info
Daily BMR: 2745 kcal
Daily Jogging: 437 kcal
Daily Food Intake: 2500 kcal
Daily Calorie Defcit: 682 kcal
Weekly Calorie Defcit: 4778 kcal ~= 1.3 pound of fat
Try This!

1)Increase Load for 10-12 reps every workout
2)Get a Logbook...
3)Get a Better/Centralized Weighing Machine
4)Make sure reps in a set are fluid/ no pauses...
5)No Momentum! Control Ur Movement of Weights!...

Xtra Food This week:

Not yet...

Meal Plan

3 meals, less refined carbo, more veg
Less rice, more veg, extra fruits
Drink 1 litre of water for every meal

Exercise Regime

Daily Constant Jogging of 30minutes
Establish Heart Rate of 100-150 per min
Tuesday Strength Building:
Crunches (Abs)
Upright Row (Traps)
Wrist Curls (Forearms)
Lunges (Legs)
Thursday Strength Building:
Dead Lift (Lower Back)
Dumbell Press (Shoulders)
Biceps Curls (Biceps)
Heel Raises (Calves)
Saturday Strength Building:
Lats Pulldown (Upper Back)
Dumbbell Row (Middle Back)
Chest Presses (Chest)
Squats (Upper Leg)
Duration: 3 sets of 8-12 reps, rest time: 30-60 secs

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