I think it is time to write about my weight loss progress, even though I should of had a better journey so far. If you already checked my monthly weight loss statistics you would notice that for a lot of weeks I am going nowhere with my progress towards my weight loss goals. This is why I started changing part of my routine and transition from swimming to a home weight lifting routine.
In this post I will show you what I am doing, but please note that this is made by a beginner for a fat male with 130 Kg and some knee pain. There are more accurate, better, tested and time proven routines which you can find on startingstrength.com, stronglifts.com, bodybuilding.com or other specific lifting sites.
I recommend that in the beginning you focus on strength, but for me, as I am fat, I am looking to first build a routine and make sure this becomes a habit which I stick to and later on transition to one of the programs listed at the prior mentioned websites.
My home weight lifting routine
I do it 3 x week or sometimes 4 x week with 1 day gap between workout days. Example: Mon, Wed, Fri, Sun, Tue, Thu, Sat and repeat.
It takes me 45 – 60 min and it includes my warm up (5-10 min of stretching exercises) and I use 2 x 10 Kg Dumbbells (DB).
I plan to increase the volume of work and keep the time as I started with what you see below, transitioned into now and planning to move to next in 1 month time. Once I reach Next, then I play to see if I can reduce the time in order to increase the intensity of the routine.
| Exercise | At Start | Now | Next |
| DB Romanian Deadlift | 4 x 8 | 4 x 12 | 5 x 12 |
| DB Squat | 4 x 8 | 6 x 8 | 6 x 10 |
| DB Shoulder Press | 4 x 8 | 4 x 12 | 6 x 10 |
| DB Rows | 4 x 8 | 4 x 12 | 5 x 12 |
If you are new and unfamiliar with these exercises, I found some nice images at dumbbell-exercises which can help put them in perspective.
As you can see, for now I keep it simple and to be frank, I am currently happy with my home weight lifting routine. Hopefully in the next one or two months I will have some nice results to show in my monthly weight statistics and maybe even achieve one of my weight loss goals.