I thought I’d tell you guys a small story about the very first time a saw success with losing extra fat. I had been doing lots of steady state cardio for with about 500 reps of different ab exercises a day and some very light bench press. Trust me, I didn’t even lose 1 pound and my “trainer” had the nerve to say – ‘That’s just your body type. You can never get lean.’ I just wanted to kill that guy. At this point, I started doing my own research. Although, the research was very incomplete, it helped. This is the routine I was given by the trainer.
1 hour on the treadmill at intensity at 60% of my max heart rate
500 reps of my choice of ab exercises
3 x 30 bench press with 5 pound weights
Now does that look sensible? Anyways, after I did all my research, I created my own diet and exercise plan. My diet included milk, egg whites, chicken, yogurt, salad, whole meal bread and fruit. I avoided all carbs after 7pm. Took 7 small meals a day and drank lots of water. Now comes the fun part. This was my exercise routine.
Chest, shoulders and Triceps followed by HIIT for 15 minutes on a stationary bike
Back and biceps followed by HIIT for 15 minutes on a stationary bike
Lower body followed by HIIT for 15 minutes on a stationary bike
Tuesday, Thursday and Saturday
10 minutes on the stepper
A set of ab exercise routines (upper, lower and obliques without any rest alternating between upper lower and then each side of the obliques)
10 minutes on the treadmill
I followed the above routine for about 3 weeks and lost like 7 kilos and started to see some definition in my abs region. I also lost two and a half inches off my waist. I am sure i gained some muscle during this time as well. It was so cool to through it in that trainers face. The funny thing is…he had 16 years of experience. I don’t know what kind of experience he was getting but he knew 'SQUAT'. I’m afraid there are a lot more trainers like that around as and we follow them blindly, hoping to see results. Hope this was useful.
Usman P. Siddiqui
Certified Personal Trainer and Sports Nutritionist