[Blackmage]

I've started to lose weight in feb and i've lost 3stone 11lbs, I've learned a great deal too.

Your body can only lose 2lbs(healthily)a week, I think your spreading your workout over the week badly.

Have you been doing no weight training? It's important you do weights to keep your muscle. You've probably lost muscle mass. Do you take supplements?

Muscle =
*Shape
*Higher metabolism = Burn more calories when not active

I've changed your exercise plan

Mon = 4 mile run 35mins
20 mins on punch bag with 3x8 multi gym.
6pm 20mins HITT ?(what is this)

Tuesday = Light Cardio = Situps w Medicane ball, Speed walk, bike(Warm body up)
Free Weights biceps and back

Wed = Rest day

Thursday = Light Cardio
Weights Legs

Friday = Light Cardio
Weights triceps and chest

Sat = Rest

Sun = 10k run 1hr 20 mins(if you must)

What's your diet like?