My PT did advise me that the whey ones are good for weight loss. And kudos on the very healthy diet!
I was in with my PT today, flip me i'm exhausted... the routine was:
- rowing machine for 3 minutes on a steady pace to warm up
- leg weights 12kg both the pushing up and down motions (did 8 reps of those 3 times with 30 second interval)
- on my knees holding a 5kg weight with straight arms with different variation of movement, 8 reps of 4 different variations
- sit ups x 8 without weight, x8 with the same 5kg weight, then again without
- on the vibrating plate in my tiptoes for 30 seconds, then doing squats on my tiptoes, then doing a sitting position (which was excruciating in the last 5 seconds!!)
- onto the bike for about 4 minutes, doing a solid 70 rpm, then increasing to 100 (he originally said 80 but I pushed it up to 100), then down to 80, up to 100, down to 90, down to 60.
- using a ladder laid on the floor i did various hopscotch like movements
- using the balance ball plate thing with and without weights
- throwing some punches in various ways 8 reps of 4 different moves
- then some light stretching to work down.
Killer routine, good for every level of fitness, and I think I worked about just every muscle in my body, especially the cores!