Hey guys, I've been exercising diligently for the past 7 weeks under quarantine and paying attention to what I've been eating, and I want to know if I'm doing this losing weight, toning up thing right.
Please note that I don't have any particular weight expectations, I would mostly like to decrease my fat percentage. My ultimate goal is to get rid of all the extra fat I feel I have (arms, back) and build up that bubble butt. Abs can show or not, I don't really care. I feel similar about my thighs and calves. Once all that is done, I then want to go into maintenance.
Also, I will note that it's been quarantine, so I've had plenty of time, but when I go back to my regular schedule, I will probably cut some of my exercise.
I feel like I've made progress (although my weight has stayed the same, my measurements are down some, and I seem to fit better in clothes). Indeed, I have less back fat and have abs for the first time in ever.
I'll preface this by saying that I've never been obese, and that I have been fit since about 1 year and half now (i.e. more or less where I want to be), and finally achieved my dress size goal in the last few months or so. Since then, I have been focused more on getting rid of fat and building up muscle.
My current measurements are: 0.74 Hip to Waist ratio; 57 kgs; 1m55 (see photos), late 20s. My current BMR is 1,233. The calculator says daily exercise or intense exercises 3-4 times/week = 1911 calories.
I'm currently targeting 1440 calorie consumption per day with a 40% CHO intake 30% Fat intake and 30% protein intake, making that a 500 calorie deficit.
I sometimes go over, to around 1600, and I do frequently overshoot my fat (love me that cheese) and sometimes undershoot some of my protein. I have that weekly cheat day where I head over close to 1800/2000. I do not count any of my exercise towards my calorie consumption.
I have not lost any weight in 7 weeks. Again, this doesn't really both me, it just seems like I should have.
My current workout plan is as follows (Day 1 & 2 are done 3 times in a row, with one rest day, where I restrict my calories with a 24 hour fast and only eat in the evening):
1/ Vibration Plate exercises (30 seconds each of squats; press ups; step ups *2 ; side planks *2 ; Glute Bridge ; One Legged Glute Bridge *2 ; V Abs ; Curtsy Lunges *2 ; Plank *2; calf raise). I take 1m30 of a break, and repeat this circuit 3 times. Initially, I didn't take a break, and didn't really mind. I still don't think I would need it as some of the exercises are less difficult. This brings me to 30 minutes.
2/ HIIT Cardio. I then do 15-25 minutes of HIIT Cardio with an app called Oomph that does boxing conditioning. Some of the exercises are kind of the same. I try and swap the squats out for other exercises when I can.
3/ Relaxing Yoga - 30 minutes.
1/ Cardio, often Zumba - Anytime between 20 minutes to an hour. Usually close to 40 minutes
2/ Brisk Walk/Regular Walk minimum 40 minutes - 120 minutes.
3/ Vinyasa Yoga - 30 minutes. Here, you end up doing some strength exercises in fact.
Can you see anything I can do better?
Am I eating enough? Is my nutrition right?
Am I working out too much? What would you cut out first?
I know you can't spot reduce but I feel my arms are huge. I wouldn't mind putting on muscle, but I mostly want them to be thinner.