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Results
after week 1 of Jelena's Fat Loss Program
Hi Everyone,
Weight: 117 pounds
Body Fat: 15%
Well the last week
has been tough. I know from last year that the first 2-3 weeks
of the
Ab Programme is the hardest. Changing any bad habit is very
difficult. Also until you start to see real results it is very
hard to stay motivated.
Getting through the evenings has been the toughest not eating
any carbs after 7.30pm and I miss my wine!
My focus for the past week was purely getting into routine of
eating regular small 5-6 meals a day each portion consisting of
some form of protein with salad or vegetables or fruit with a
protein shake. I have done some cardio
in the mornings of gentle jogging 3 times this week for 45
minutes and have started abdominal exercises with a little added
weight.
I can feel my stomach has shrunk towards the end of the week
from cutting down my portion sizes so can’t eat as much and I do
feel my cloths are slightly looser already although in my
picture it doesn’t look much different I have lost 1% body fat
and 2lbs in weight just in the 1st week. I am sure this is just
from changing my eating habits.
My exercise plan for the 2nd week will be increased cardio for 6
days and for at least 50 minutes before breakfast, I will stick
to the same abs routine as week 1 - 3 times for 30 minutes
whilst focusing on a different region on
different days.
Region 1 –
Upper
Abdominals
Basic
crunch using the swiss ball, this will be with attached wrist
weights – 2.5kg on each wrist, 3 sets of 25
Decline Abdominal Crunch using a bench, again with my wrist
weights – 2.5kg on each wrist, 3 sets 25
Region 2 –
Lower
Abdominals
Swiss
Ball Leg Lifts with no weight this week – these are very hard! 3
sets of 10
Flat
bench Abdominal Pull Ins with 2.5kg ankle weights on each ankle
3 sets of 15
Region 3 –
Obliques
Dumbbell Oblique Side Bends with 6kg weight, 3 sets of 25 on
each side
Lying
Side Oblique Crunch – this is my favourite of oblique exercises,
3 sets of 30 with 1kg on wrists and 2.5 kg
ankle straps.
I will also do various weights on other muscle groups - back,
arms, chest and legs but just on two days to begin with.
I’m looking forward to seeing better results at the end of this
week.
Thanks
 Jelena
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