Look 15 pounds lighter, in 2 easy steps: Eat and Lift

Just wanted to post this, for ladies with dumbbells/kettle balls. You won't be able to go as heavy as with a barbell obviously but it's better to start lighter/in a more modified way than not start at all! And of course rest between sets, 1-2 minutes.


Routine A: 5×5
Dumbbell Squat 5 sets x 5 reps
Dumbbell Bench Press 5 sets x 5 reps
Dumbbell Lying Row 5 sets x 5 reps
Weighted Situps 4 sets. Try to stay in the 8-12 rep range


Routine B: 4×5
Dumbbell squat 4 sets x 5 reps. Set 4 should be same as Set 3. Example: set 1- 60lbs, set 2- 70lbs, set 3- 80lbs, set 4- 80lbs
Incline Dumbbell Bench Press or Military Dumbbell Press 4 sets x 5 reps. Alternate from week to week
Dumbbell Deadlift 4 sets x 5 reps
Situps 3 sets. Try and do a few more each week!


Routine C: 4 x 5, 1 x 3, 1 x 8
Dumbbell Squat 4 sets x 5 reps then 1 set x 3 reps 1 then last set x 8. First 4 sets will be the same as Routine A. The 1 x 3 set is 2.5% above Routine A’s top set of 5. Then the 1 x8 set will be the same weight as your 3rd set on 4×5.
Dumbbell Bench Press 4 sets x 5 reps then 1 set x 3 reps 1 then last set x 8. First 4 sets will be the same as Routine A. The 1 x 3 set is 2.5% above Routine A’s top set of 5. Then the 1 x8 set will be the same weight as your 3rd set on 4×5.
Dumbbell Lying Row 4 sets x 5 reps then 1 set x 3 reps 1 then last set x 8. First 4 sets will be the same as Routine A. The 1 x 3 set is 2.5% above Routine A’s top set of 5. Then the 1 x8 set will be the same weight as your 3rd set on 4×5.
Dumbbell Curls 3 sets x 8 reps
Dumbbell Tricep Extension 3 sets x 8 reps

http://produmbbellworkouts.com/dumbbell-routines/5x5-heavy-weight-with-dumbbells/


And then an beginner body weight circuit, if you find you have no weights at all.

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

You look amazing, girl! Im having the same experience...not really losing weight at a fast pace (right now I'm not losing at all) but I'm looking smaller and smaller! Love it. Congrats on your accomplishments so far!

And this proves, at least to me, that there is so much more than dropping pounds to this experience. Body composition is so important; I'm literally fitting into clothes I was wearing when I was 15 pounds lighter. Its possible that I'll never hit my goal weight and yet be smaller than I've ever been, and that's amazing to me.


Re: my skull bikini. I was an 'edgy' 19 year old. Lol.

Yes, mam! Getting in shape is about so much more than weight. When I started this journey, I had an arbitrary number I wanted to hit on the scale. Now I really couldn't care less. If your body fat is decrease and you're losing inches, what else really matters?

...and I kinda want a skull bikini now. I wonder if they still sell them???

http://www.thefind.com/apparel/info-skull-and-crossbones-bikini

I may have gone looking. And then 'oohh, I like that white and black'. And then bought it. Ah well.


Oh, and the interest of being on topic, I again want to stress how awesome body weight workouts can be in combination with a regime including free weights, or just as your main strength workout. Seriously, I do all kinds of squats and my butt looks amazing. So don't think just because you can't have barbells you can't work on your strength and see results.