After you drop all the water weight that your body accumulated, starts the real weight lose. As I sad before David's weight lose starts to sloe down, which is normal, good and healthy. Last week he lost 3 pounds, so he is down to 204 lb and body fat is down to 21%. He last 15 lb in 3 weeks and 4% of body fat , which is really good. We want his body fat to go lower even if his weight not going down but if his body fat is, that means that he is still burning fat and building muscle. Muscle weighs more than fat that is the reason why we don't see changes in the scale but pants are getting loser.
This week we did more compound exercises, like side lunges with curl and press and sg arm sg leg row to use more muscle and expend more energy.
15 lb lighter takes a lot of the stress of from his lower back and knees, too, which is a good thing because of his constant lower back pain.
His diet is the same, no sugar, salt or flour. The only carb he eats is fruits and veggies and sweet potato. Carvings for the sweets are fading, chocolate not a temptation any more :-)).
This week's exercises:
Foam roll and warm up is the same as the previous ones ( see previous blogs).
For core this week we do side plank and ball roll outs.
Side plank 2X 60 sec. hold/side
Full body circuit:
Side lunges with curl and over head press 3X12/ side
One arm swings 3X15 /side
T-push ups 3X15
Sg arm sg leg row 3X15/ side
Modified deep squats 3X15
We finished up with stretching( for videos see previous blogs)
For more exercise videos go to my you tube channel