Tag Archives: liftweight

My “kick off” lift weight plan for Month 1, 2 and 3 🙂

Heyyy everybody!!! How are you doing? Hope you are all fine. 🙂

So, it’s been a month that I’m preparing myself to lift weight again. I started with slow cardio such as belly dance and other slow dance, frequency 3-4 x per day. Then after 2 weeks, Im adding some slow body combat exercise. You will need to know how comfortable your body to add-on the exercises. If you think it’s too intense, try to use slow video and lesser the frequency. So, for me it took me 2 weeks to start my bodycombat exercise (not to intense).

Before that, I have my own equipment for my exercises as below. I have:

  1. A pair 5.0kg plates
  2. A pair 2.5kg plates
  3. A pair 2.0kg plates
  4. A pair 1.75kg plates
  5. A pair 4lb dumbell
  6. Barbell
  7. Step
  8. Small ball – unsure how many grams..i quess about 300gram.

Below are my plan to kick start lifting weight again.

My schedule for month 1:

  1. 1st & 2nd weeks – slow cardio (ie: belly dance, slow zumba dance etc) with frequency 3-4x per week, for 30min session.
  2. 3rd weeks – replacing cardio with slow bodycombat with frequency 3-4x per week, for 30min session.
  3. 4th weeks – adding bodypump with frequency 1-2x per week, for 45min session. [Bodycombat cardio 3-4x + Bodypump 1-2x].

My schedule for month 2:

  1. 5th weeks – to reduce Bodycombat cardio 2-3x, Bodypump 1-2x and adding Yoga 1-2x, but to increase the duration from 45min to 1hour.
  2. 6th – 8th weeks – to maintain, and keep up 6x healthy meals and snacks. By this 6th weeks, I usually will try to keep an eye on my calorie intake – check on my next post on food preparing 😉

My schedule for month 3:

  1. 9th – 10th weeks – to fix 7-8 hours daily sleep, prep meals and to continue exercise.
  2. 11th – 12th weeks – repeat and adding some more weight for strength.

Okay guys, I think that’s all I can think off right now. See you later in next post regarding the prep meal, you’ll 😉

To be continue…

Love, Sofia