Physical & Mental health

[Korea 734]

To be honest im not really taking it too seriously. my goal is to reach 68kg (i was 63kg on day 0) by June. im expecting to be able to easily achieve that and i hope to hit 70kg. but i want at least 68. after that im going to regain some cardio and to motivate myself for that im entering a local 10 mile race in July where i hope to place in a competative postion, not just run it for the sake of it.

I want to make sure its muscle as well. diet is pretty hard, but im not too worried about gaining a bit of fat (as long as its not too much!) as i would expect to lose that during the cardio training.

So im basically taking it easy, no real intense targets, i know im going to be motivated to keep it up. 5 resistance training a week is more than enough, trying to eat as well as i can and just having fun. its been 7 days. im not going to weigh myself till day 14 though and im not taking pictures again till day 14.

Nice...

I need targets though. When I lost 30kgs in Korea, I was measuring myself on a daily basis. I remember one day I measure myself and I went up 1.5-2 kgs from the day before and realized I drank few bottles of alcohol and ate tons of red meat that night. So, I didn't eat red meat, fatty sugar, oils, alcohol, etc for like 3 months.

I need the pressure and the visuals of numbers to see that I am progressing to my goal. It helps me obtain my goals better and puts stress on me (Probably why I only lost .5 kg this week, since I measure myself only once).

I've had my bf measured before with machines and constantly have a visual how my body should look like at certain bf levels. It's no way accurate but if there's ab definition it can't be that high. Hope you achieve your goal mate.

Nice. I got rid of my love handles from the Holiday season and getting back to my "girly" ab definition! lol

[SinineUltra 1,170]

Nice...

I need targets though. When I lost 30kgs in Korea, I was measuring myself on a daily basis. I remember one day I measure myself and I went up 1.5-2 kgs from the day before and realized I drank few bottles of alcohol and ate tons of red meat that night. So, I didn't eat red meat, fatty sugar, oils, alcohol, etc for like 3 months.

I need the pressure and the visuals of numbers to see that I am progressing to my goal. It helps me obtain my goals better and puts stress on me (Probably why I only lost .5 kg this week, since I measure myself only once).

Nice. I got rid of my love handles from the Holiday season and getting back to my "girly" ab definition! lol

Or maybe you're already in decent shape but your mind doesn't want to 'progress' along, so you still have this more of a negative self image? Plus starting from a certain point you will start to lose weight slower and that is a good thing, more healthier in the long run! Stop being so hard on yourself mate.

[dumps 284]

Its day 14, I am unable to weigh myself due to some broken scales which is really annoying. Ive taken photos and, even though its hard to compare properly, comapred to day 0, ive got bigger arms, shoulders back and my abdominals are clearer. my forearms have probably seen the most benefits. ive started deadlifting and squatting. im happy with the deadlift, its actually quite an enjoyable exercise, and i think thats really helping me. Squats are proving to be a bit harder. getting the technique right is something i still need to work out. have only had 2 squat sessions though and hopefully with time ill nail it and start to increase the weight as im more confident.

I think my leg workout is hte weakest part of my workout, so im going to keep a similar routine for the next 2 weeks, but on legs day, change it around a bit and throw in some calf exercises to try get more out of it.

I shall try and get my self weighed over the weekend and let you guys no if there is any difference there!

keep fit!

[SinineUltra 1,170]

Second jog of the year - 6.5km. It might be 5th April but the weather is still a few months behind. It was several degrees below zero Celsius, windy and it was snowing - proper blizzard. Feels good, though.

[dumps 284]

sounds like a tough jog!

got my weight:
day 0: 63kg/138lbs
day 15: 66.6kg/146lbs

very happy with that. however day 0 weight was taken in the morning after a wee, day 15 weight was taking at 4pm after a wee and a dump so i expect it to be a bit lower.

[SinineUltra 1,170]

sounds like a tough jog!

got my weight:

day 0: 63kg/138lbs

day 15: 66.6kg/146lbs

very happy with that. however day 0 weight was taken in the morning after a wee, day 15 weight was taking at 4pm after a wee and a dump so i expect it to be a bit lower.

Still a good progress (ofc unless your dump weighs roughly 3,5 kgs )

[The Skipper 20,609]

Gone down to 75kg after a few weeks of cardio and good dieting. Pretty pleased with the results, just going to push on and lose a few more before I start strength training again.

[dumps 284]

it's pleasant to see so much success in here at the moment!

[Igi26 346]

I need advice on how to properly train abs? I want them 6packs I need to know how much per week I need to train. BTW my body fat is 13% (training for 11% atm) and I'm training every day so cardio is not a problem.

Sugestions

[SinineUltra 1,170]

I need advice on how to properly train abs? I want them 6packs I need to know how much per week I need to train. BTW my body fat is 13% (training for 11% atm) and I'm training every day so cardio is not a problem.

Sugestions

If your body fat is 13% you should see some definition already. Find an ab routine from youtube and do it every other day. Occasionally mixing it up after 2-3 months. To have a very defined 6-pack, you need to eat right and get body fat to around 10%. Genes play a role, some people have bulging abs, which are easily visible even with higher fat percentage but some have less defined by nature. Just anatomy.

[Igi26 346]

If your body fat is 13% you should see some definition already. Find an ab routine from youtube and do it every other day. Occasionally mixing it up after 2-3 months. To have a very defined 6-pack, you need to eat right and get body fat to around 10%. Genes play a role, some people have bulging abs, which are easily visible even with higher fat percentage but some have less defined by nature. Just anatomy.

Yeah forgot to mention I can already see definition on sides Thanks for the info, will try to get it till 1st of July and I'll show results here (no homo) :D

[dumps 284]

I need advice on how to properly train abs? I want them 6packs I need to know how much per week I need to train. BTW my body fat is 13% (training for 11% atm) and I'm training every day so cardio is not a problem.

Sugestions

You have the right idea and Shinine has got some good advice.

the lower the body fat the easier they are to see.

In terms of training them, lots of people have different views on them - some say, its a core muscle, you use it a lot, so train with a high quantity. lots or reps, lots of sets, and trian it quite often. others, and my personally say "treat it like you treat any other muscle for hypertrophy" 3, maybe 4 sets of 8-12 reps. this means some pretty heavy resistance. your 12th rep of a sit up or whatever should be yourl ast, you should not be able to physically complete 13 reps.

i perosnally do a lot of leg crunches whilst hanging from a pull up bar or somethign using a full range of motion. I hold medicine balls/weights above my head and crunch (straight on and to the sides). I do a lot of controlled stuff (do a full sit up with a weight, on the way down, stop half way, then continue and stop half way again and repeat).

i just aim for things that are hard enough to make me unable to complete over 12 reps and do 3 or 4 sets - I get some serious muscle soreness in my abs the day after just like i do when i work other muscles, so thats a good enough indication to me that its doing the job.

i do my abs 3 times a week and been going pretty hard for the last 2 or 3 weeks and im seeing some great changes. still early days, but im feeling better than i did when i used to do some shitty ab workouts in high sets and reps.

just go around on youtube and see what others do, and eventually you will get your own workout thats right for you. no harm in trying them all!

[SinineUltra 1,170]

First footie of the year. Hadn't played it for like 3-4 months so it was a blast. Didn't do THAT bad also, a goal and couple of assists. Went ok until I managed to pull a bit of my left hamstring. My own fault for not doing enough cardio before or stretching so I pay the price.

Like @dumps said:

Keep fit!

[lucio 5,418]

I need advice on how to properly train abs? I want them 6packs I need to know how much per week I need to train. BTW my body fat is 13% (training for 11% atm) and I'm training every day so cardio is not a problem.

Sugestions

for me hill sprints build powerful abs and legs.

[Korea 734]

Post Easter...

I'm going downhill, lol.. I'll start up tomorrow, now that the weather getting good here.

[Azpinator 2,325]

I lost some belly fat after reducing the amount of bread in my weekly diet, what else is a no-no to eat?

[Korea 734]

I lost some belly fat after reducing the amount of bread in my weekly diet, what else is a no-no to eat?

Red meats, oily food, fried food, sugars etc.

Basically, when I lost like 30Kgs, my thought.process was, if it taste good, don't eat it, lol.

[Azpinator 2,325]

Hey btw I read that it's healthy to shower with cold water after gym, is that true?

Red meats, oily food, fried food, sugars etc.

Basically, when I lost like 30Kgs, my thought.process was, if it taste good, don't eat it, lol.

I hate red meat, I don't care about fried food but sugars are my weakness.. I try to take small amounts.

[SinineUltra 1,170]

Hey btw I read that it's healthy to shower with cold water after gym, is that true?

Sure, but start with baby steps. If you are not used to it then you will in worse case get an heart attack. In the army we didn't have much choice in the evenings so we got used to the cold water. What I've noticed is that my 'feeling cold' barrier is lower than for other people. For example when others are complaining about chilly weather, it feels normal to me. Basically it makes your immune system more aware and capable of tackling what ever may come its way.

[dumps 284]

the cold shower thing after is... not twaddle, but not useful during training. It MAY speed up recovery, BUT by doing so it limits your improvements. so best time to use it would be for athletic reasons, say during a tournament or athletics where you are expecting to compete with only 2 - 4 days rest.

and when i say it can speed up recovery, theres mostly weak evidence for that. some strong evidence, but mostly weak. some people in the muscle building world say it works for them, the majority of them however say its useless and not worth the discomfort.

Ive not seen anything on hot showers, but all i know is when we do research that involves causing muscle damage, we have to tell our subjects to not have long showers as the heat obviously gets the blood going and can possibly speed up recovery that way. but ive not seen anything on that though.