I really need to post more consistently, I’ve come pretty far in a relatively short time, seven weeks, with a lot less effort than conventional wisdom dictates. I don’t have much equipment to work with, my Ab Wheel, a ten pound curl barbell with thirty pounds on it and two twenty pound dumbbells. Oh, and running shoes, can’t forget them.

I’m still twenty pounds or so over weight, and somewhat frustrated I’m fluctuating between 180 and 185 pounds. That being said I have a body-composition scale so I know my body-fat percentage is dropping, about nineteen percent body-fat, down from just under twenty-three percent body-fat.

It’s funny, I know how it works. Muscle is denser than fat, five pounds of fat is roughly three times the size of three pounds of muscle. It’s only natural that as you’re building muscle you’re going to put on weight.

That added muscle is going to help you burn more fat, faster but it’s hard to tell by just your weight. You need to pay attention to how your clothes fit, your scale may say you’ve put on five pounds while your pants say, “Breathing Room!”.

Upper Body

Push-ups Three Sets of fifteen
Shoulder Presses Three Sets of ten at 20 lbs
Back rows Three Sets of ten at 40 lbs
Kick Backs Three Sets of ten at 20 lbs
Curls Three Sets of ten at 40 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick Five sets of Eight.
Leaning Knee Raise Five sets of Eight.
Round House Kick Five sets of Eight.
Front Kick Five sets of Eight.
Back Kick Five sets of Eight.

Michael Cole