Is this a good routine for what I want to achieve?

I am wanting to lose half an inch on my waist and 2lbs. Doesn't sound like much but this is how much I gained recently so nipping it in the bud! Usually I maintain with this workout so I'm restricting my calories by 1000 a week to hopefully lose this little part. Any advice you can give on this routine would be so helpful!

.5 mins warm up on cross trainer
.50 reps on leg press
.50 reps on the hip abductor
.20 reps on the tricep machine
.20 bicep curls with shoulder press on 5kg (at the mo)
.50 squats with kettle bell
.1 min side plank on each side
.40 bicycle crunches/40 scissor kicks
.20 Spider-Man crawls
.5 min cool down on cross trainer

This is done in an hour, twice a week.

Anything you would change? I enjoy an all body workout and changing things up. I also do a lot of walking and 30mins swimming.l once pw.

My stats are:
5ft 2, 8st (but normally about 7st10) BF: 17%

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Why the crazy restriction to lose a couple of tiny pounds?
  • charlireah
    charlireah Posts: 100 Member
    1000 calories a week isn't much of a restriction. I have already been told this restriction is safe and appropriate. I normally eat 1500 6 days a week and 2200 on the 7th day but just cutting back. It's not the 2lbs that worries me as much as the half an inch on the waist. 2lbs is a *kitten* really let's be honest haha but that half on the inch came from my over indulging in cocktails!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    charlireah wrote: »
    1000 calories a week isn't much of a restriction. I have already been told this restriction is safe and appropriate. I normally eat 1500 6 days a week and 2200 on the 7th day but just cutting back. It's not the 2lbs that worries me as much as the half an inch on the waist. 2lbs is a *kitten* really let's be honest haha but that half on the inch came from my over indulging in cocktails!

    So it's water bloat then... you don't need a workout routine to combat that.
  • jemhh
    jemhh Posts: 14,262 Member
    Yes, no, maybe.

    You might do all of that and lose fat from your Ankles or neck or forearms. Or you might stay properly hydrated and lose your cocktail weight in a matter of days. No way to say for sure.
  • kevinf2380
    kevinf2380 Posts: 256 Member
    edited April 2017
    If you hadn't been doing that workout before with the other cardio stuff I'd imagine you'd lose that in 2weeks.
  • charlireah
    charlireah Posts: 100 Member
    charlireah wrote: »
    1000 calories a week isn't much of a restriction. I have already been told this restriction is safe and appropriate. I normally eat 1500 6 days a week and 2200 on the 7th day but just cutting back. It's not the 2lbs that worries me as much as the half an inch on the waist. 2lbs is a *kitten* really let's be honest haha but that half on the inch came from my over indulging in cocktails!

    So it's water bloat then... you don't need a workout routine to combat that.

    How do you know it's water weight? I know how my body works. I consistently weigh and measure my body. This is the first time there has been a change. No matter what time of month it is my waist always measures the same: 23 inches. The quicker you catch a little gain the easier it is to lose. I wish it was water weight!
  • charlireah
    charlireah Posts: 100 Member
    jemhh wrote: »
    Yes, no, maybe.

    You might do all of that and lose fat from your Ankles or neck or forearms. Or you might stay properly hydrated and lose your cocktail weight in a matter of days. No way to say for sure.

    Yes this is true. I drink a LOT of water. I always hear horror stories of it taking ages to shift small amounts of weight when you are already petite!
  • ninerbuff
    ninerbuff Posts: 48,388 Member
    Doesn't work like that. Exercise is for fitness and health and you don't TARGET fat loss by exercising the area. If you're trying to lose inches, it basically comes down to a moderate calorie deficit and TIME.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png
  • charlireah
    charlireah Posts: 100 Member
    ninerbuff wrote: »
    Doesn't work like that. Exercise is for fitness and health and you don't TARGET fat loss by exercising the area. If you're trying to lose inches, it basically comes down to a moderate calorie deficit and TIME.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Hi yes I'm aware you can't pick and choose where you lose fat. I have always done this workout. The only difference is the calorie restriction, I'm asking if there is anything I should add or remove from this workout.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    charlireah wrote: »
    charlireah wrote: »
    1000 calories a week isn't much of a restriction. I have already been told this restriction is safe and appropriate. I normally eat 1500 6 days a week and 2200 on the 7th day but just cutting back. It's not the 2lbs that worries me as much as the half an inch on the waist. 2lbs is a *kitten* really let's be honest haha but that half on the inch came from my over indulging in cocktails!

    So it's water bloat then... you don't need a workout routine to combat that.

    How do you know it's water weight? I know how my body works. I consistently weigh and measure my body. This is the first time there has been a change. No matter what time of month it is my waist always measures the same: 23 inches. The quicker you catch a little gain the easier it is to lose. I wish it was water weight!

    If you overindulged in cocktails then it's bloat from the booze, no?
  • middlehaitch
    middlehaitch Posts: 8,477 Member
    edited April 2017
    Sounds fine as long as you are working from your TDEE.. With the restriction being 1000 cals a week it will take at least a month to determine if there are any changes, and then it will only be 1lbs over the whole body.

    I don't think it is so much a horror story, more a truth.
    A petite person already at the lower half of their BMI and at a reasonable fitness level has very little fat to lose. A goal of .5 lbs or less per week is reasonable, as it is for any one at any height in the same circumstance.

    I'm 5'1 and maintain between 7st 2 and 7st 7, I like having a weight range rather than a set weight. If I notice things tightening around my waist band I will drop my carbs at dinner by 20%, switch out one of my 3 pieces of fruit a day for veg, and switch my yougurt and cottage cheese from 2% fat to 0% for a couple of weeks. Small adjustments with little impact on my food volume. It generally takes me from a 1550-1600 TDEE to a 1450-1525 TDEE. (I don't count cals so numbers are good estemates)

    Cheers, h.
  • xLyric
    xLyric Posts: 840 Member
    charlireah wrote: »
    charlireah wrote: »
    1000 calories a week isn't much of a restriction. I have already been told this restriction is safe and appropriate. I normally eat 1500 6 days a week and 2200 on the 7th day but just cutting back. It's not the 2lbs that worries me as much as the half an inch on the waist. 2lbs is a *kitten* really let's be honest haha but that half on the inch came from my over indulging in cocktails!

    So it's water bloat then... you don't need a workout routine to combat that.

    How do you know it's water weight? I know how my body works. I consistently weigh and measure my body. This is the first time there has been a change. No matter what time of month it is my waist always measures the same: 23 inches. The quicker you catch a little gain the easier it is to lose. I wish it was water weight!

    If you overindulged in cocktails then it's bloat from the booze, no?

    It sounds like they mean that in a "I've been having too many over time recently and it's upping my calorie intake" rather than "I had an extra drink last night and I'm freaking out."
  • kimny72
    kimny72 Posts: 16,023 Member
    charlireah wrote: »
    ninerbuff wrote: »
    Doesn't work like that. Exercise is for fitness and health and you don't TARGET fat loss by exercising the area. If you're trying to lose inches, it basically comes down to a moderate calorie deficit and TIME.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Hi yes I'm aware you can't pick and choose where you lose fat. I have always done this workout. The only difference is the calorie restriction, I'm asking if there is anything I should add or remove from this workout.

    OP, I think the point is - it doesn't matter. If you have extra fat around your middle right now, whether you do leg presses or squats or jog around the block, the only thing that will matter is eating less calories than you burn. If your workout burns 100 cals in an hour, then any other workout that burns 100 cals an hour would have the exact same affect.

    Exercises can strengthen your stomach muscles, but only the calorie deficit will eventually burn off the fat. And for most people, belly fat is stubborn so patience may be in order!
  • SideSteel
    SideSteel Posts: 11,068 Member
    charlireah wrote: »
    ninerbuff wrote: »
    Doesn't work like that. Exercise is for fitness and health and you don't TARGET fat loss by exercising the area. If you're trying to lose inches, it basically comes down to a moderate calorie deficit and TIME.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Hi yes I'm aware you can't pick and choose where you lose fat. I have always done this workout. The only difference is the calorie restriction, I'm asking if there is anything I should add or remove from this workout.

    I think there might be a communication disconnect somewhere here.


    Training elicits adaptations.

    Basically, those adaptations can lead you to possibly grow bigger muscles, possibly get stronger, improve work capacity, improve cardiovascular endurance, etc.

    The goals you have provided aren't related to the training program and that is what Ninerbuff is saying.

    You are saying: my goal is to lose 2 pounds and lose inches off my waist, does anything need to change with my training program?

    Now it's possible that things need to change, but what needs to change wouldn't really be related to your goal of losing 2 pounds.
  • lorrpb
    lorrpb Posts: 11,464 Member
    charlireah wrote: »
    ninerbuff wrote: »
    Doesn't work like that. Exercise is for fitness and health and you don't TARGET fat loss by exercising the area. If you're trying to lose inches, it basically comes down to a moderate calorie deficit and TIME.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Hi yes I'm aware you can't pick and choose where you lose fat. I have always done this workout. The only difference is the calorie restriction, I'm asking if there is anything I should add or remove from this workout.

    No, there is nothing you need to change about the workout in order to lose weight. Your calorie deficit will achieve that.
    Over how long a period did the gain occur? If it's been a few days or a week, it's water weight and nothing to worry about. If it's gradually been creeping up over a couple of months, then it's fat, so you would be right in thinking it should be nipped now.