Me started earlier this week too, after my Physician told me my high blood pressure is partly contributed by my over weight and partly genetic, so I am on pills now and also started regular home exercise to try loose 10kg + in 6 months (so I will be back to the normal weight for my height). Skipping at home before work and after work. Weekends jogging....
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Weight loss challange!
- Thread starter xrapidx
- Start date
Hey xrapidx
if u wanna lose weight i would suggest doing this.
Regarding diet. eat 6-7 small meals aday. high protein/lowish carbs(Low GI)/ low healthy fats(flax seeds, avacado. ect) and dont forget to add some firbe(green vegetables). but not too much. u say u weigh 115kg. so u should eat about 200-250g of protein aday. just to try maintain ur muscle mass. try eat as clean as possible. no spice. no sauce. try eat a banana everyday(better then apples by a mile) Yes eating healthy sucks. lol. but if u want results u gotta work hard.
regarding ur workout. try do cardio in the mornings on an empty stomach. drink some greentea before u go. helps increase the metabolism. with your cardio try to do long cardio workouts(40mins-1hour) then shorter but harder sessions. You will burn alot more fat this way.
Now regarding weight training. Try do as many super sets as possible. super sets burn fat fast!
try do this weekly routine.
mon - chest
tues- back
wed - legs
thurs - shoulders
fri - arms
for each bodygroup you only really need to do 4 exercises(1superset with 3 other exercises, 2 supersets with 2 normal..... 4 supersets is overkill). try not to take long breaks before ur sets. 20-30seconds between main sets. when u superset. go straight into ur secondary exercise. no breaktime.
for each exercise. u just need to do 4 sets, 8-12 reps. start with a decent weight for the first set. then increase. by the 3rd set. u should be going max weight. and 4th set u should hit failure.
before u workout. go on the treadmills for like 2-5mins. just a nice walking pace. to get the blood flowing. then STRETCH. stretching is so important. always do a good stretch before and after. after ur post workout stretch. walk on the treadmill again to cool down.
when u doing ur exercise dont forget to breathe properly! dont hold ur breath. exhale slowly when u exert ur strength and breath in when u relax to resting state. try do ur exercises slowly. its harder and creates more resistance. 1 rep = 2-3 seconds.
regarding water. drink 2-3L of water aday. When u at gym. just sip on ur water between sets.
i hope this helps
if u wanna lose weight i would suggest doing this.
Regarding diet. eat 6-7 small meals aday. high protein/lowish carbs(Low GI)/ low healthy fats(flax seeds, avacado. ect) and dont forget to add some firbe(green vegetables). but not too much. u say u weigh 115kg. so u should eat about 200-250g of protein aday. just to try maintain ur muscle mass. try eat as clean as possible. no spice. no sauce. try eat a banana everyday(better then apples by a mile) Yes eating healthy sucks. lol. but if u want results u gotta work hard.
regarding ur workout. try do cardio in the mornings on an empty stomach. drink some greentea before u go. helps increase the metabolism. with your cardio try to do long cardio workouts(40mins-1hour) then shorter but harder sessions. You will burn alot more fat this way.
Now regarding weight training. Try do as many super sets as possible. super sets burn fat fast!
try do this weekly routine.
mon - chest
tues- back
wed - legs
thurs - shoulders
fri - arms
for each bodygroup you only really need to do 4 exercises(1superset with 3 other exercises, 2 supersets with 2 normal..... 4 supersets is overkill). try not to take long breaks before ur sets. 20-30seconds between main sets. when u superset. go straight into ur secondary exercise. no breaktime.
for each exercise. u just need to do 4 sets, 8-12 reps. start with a decent weight for the first set. then increase. by the 3rd set. u should be going max weight. and 4th set u should hit failure.
before u workout. go on the treadmills for like 2-5mins. just a nice walking pace. to get the blood flowing. then STRETCH. stretching is so important. always do a good stretch before and after. after ur post workout stretch. walk on the treadmill again to cool down.
when u doing ur exercise dont forget to breathe properly! dont hold ur breath. exhale slowly when u exert ur strength and breath in when u relax to resting state. try do ur exercises slowly. its harder and creates more resistance. 1 rep = 2-3 seconds.
regarding water. drink 2-3L of water aday. When u at gym. just sip on ur water between sets.
i hope this helps
Thats scrypt - generally pretty clued up when it comes to exercising - just let myself slip over the past two or so years....
Some of the above I've never thought of, but it makes somewhat sense, like the green tea
Well, today's weigh in is 114.4kg - and I had a VERY heavy Saturday night, so it probably would of been less...
Lets see what next week Monday brings me
Some of the above I've never thought of, but it makes somewhat sense, like the green tea
Well, today's weigh in is 114.4kg - and I had a VERY heavy Saturday night, so it probably would of been less...
Lets see what next week Monday brings me
blunomore
Honorary Master
The problem is the amount of beers that gets drank in one setting.
I only drink red wine. Good for the heat, if drank in moderation.
Not good for the memory - I don't remember most of Saturday night
I just know I was in trouble on Sunday morning.Ou grote
Honorary Master
You on heat?
Well when I get to drink nice red wine I'll have my bottle or two
Going to stellenbosch soon for wedding on a wine-estate (the bride's, dad's place
) and he likes opening a bottle or three.I loled!
Anyone know how accurate the heart rate things on the machines are?
Last night I thought I was going to die, currently, each time I go, I try and go faster or harder than the time before - e.g. on the row machine, I set the pace boat to the time I got the day before - then I get to race myself on screen, which adds some amusement.
Really can't get over how unfit I let myself get, yesterday I did the following without break
1. Rowing, 2000m - 1:56.7s/500m so around 7:40min.
2. Cycling, 5000m - just under 10min.
3. Rowing, 2000m - 1:59.0/500m so just under 8min.
4. Cycling, 5000m - just under 10min.
5. Rowing, 1000m - 1.57.8/500m, so just under 4min.
5. Jogging, 2000m - 15min.
On the cycling machines you can check your heart rate, mine averaged 175, max was 181.
Jogging, heart rate 178 average, max was 186.
Now considering the theory of your maximum heart rate being 220-AGE=191 - I'm bordering on heart failure according to these machines.
Last night I thought I was going to die, currently, each time I go, I try and go faster or harder than the time before - e.g. on the row machine, I set the pace boat to the time I got the day before - then I get to race myself on screen, which adds some amusement.
Really can't get over how unfit I let myself get, yesterday I did the following without break
1. Rowing, 2000m - 1:56.7s/500m so around 7:40min.
2. Cycling, 5000m - just under 10min.
3. Rowing, 2000m - 1:59.0/500m so just under 8min.
4. Cycling, 5000m - just under 10min.
5. Rowing, 1000m - 1.57.8/500m, so just under 4min.
5. Jogging, 2000m - 15min.
On the cycling machines you can check your heart rate, mine averaged 175, max was 181.
Jogging, heart rate 178 average, max was 186.
Now considering the theory of your maximum heart rate being 220-AGE=191 - I'm bordering on heart failure according to these machines.
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Ou grote
Honorary Master
Get yourself one of those Polar wristwatches.
The also have fitness tests on them, you can download your workouts to your pc as well.
I used to have one - sold it a few years back... I want to get the one that holds weight training programs too - but they seem to be about R4,500...
Ou grote
Honorary Master
Last year that was cheap.
Expensive now that u have a bond...
Bond is only coming in November - but transfer duty is due next month
mercurial
MyBB Legend
Some inspiration
http://www.dailymail.co.uk/femail/a...im-hated-PE-triathlete-lost-stone-months.html
Teacher who couldn't swim becomes an international triathlete... and loses four stone in as many months
A teacher who only learned to swim front crawl 18 months ago has been selected to represent Great Britain - in the World Triathlon Championships.
Not content with simply running on a treadmill, super-fit Melanie Ryding, 37, was inspired to lose weight when she realised she could no longer fit into her size 16 jeans.
Although she hated sports at school, 5ft 10ins Melanie took up running and lost four stone in four months.
She went on to lose over a quarter of her body weight and started looking for something 'more interesting' to challenge her.
Melanie joined a triathlon club and started learning front crawl from scratch at a nearby swimming pool, before moving on to practice in the freezing cold waters of local lakes.
She laughed in disbelief when her coach suggested she try out for the world championships - but has now secured a place in the 35-39 age group.
Now she is training hard to compete against thousands of other triathletes in the Gold Coast World Triathlon Championships in Australia in September.
Melanie, from Wellingborough, Northamptonshire, said she was 'flabbergasted' when she qualified for the event.
She said: 'When I qualified it felt amazing. I've come from Mrs Jo Normal, completely unhealthy, to where I am now.
'I was a beanpole teenager but unfortunately after puberty I didn't stay that way. Eventually I just wasn't prepared to be a size 16 anymore.
'I hated PE and PE hated me. I was the forlorn-looking one stuck in the hockey goal because I wasn't interested in doing anything else.
'So if you'd have said to me then that I would be doing something like this now I would have thought that was completely ludicrous.'
http://www.dailymail.co.uk/femail/a...im-hated-PE-triathlete-lost-stone-months.html
Ou grote
Honorary Master
If you're running at that speed, you'll win the Comrades marathon easily.
Running/Cycling/Rowing - running was only 12km of that - I suffer terribly from shin splits.
Ou grote
Honorary Master
First you gain a bit of weight, fat turns to muscle slowly.
So I hear anyways.
Then you get this "catabalistic" (Dr mentioned something like that) thingy happening, and you lose weight after that.
You heard wrong Fat doesn't turn to muscle... Fat burns, muscle builds...
I'm also hoping it's a bit of muscle, I think another two weeks should show loss, otherwise I'm doing something wrong I am concentrating more on the difficulty setting on the machines as opposed to distance...
Fat doesn't turn to muscle... Fat burns, muscle builds... I'm also hoping it's a bit of muscle, I think another two weeks should show loss, otherwise I'm doing something wrong
I am concentrating more on the difficulty setting on the machines as opposed to distance...Ou grote
Honorary Master
You heard wrong
I'm also hoping it's a bit of muscle, I think another two weeks should show loss, otherwise I'm doing something wrong
Same thing...
Take it easy the 1st few weeks, you gonna hurt something.