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    twinkletoes

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      Done today:

      ~Avatar Upgrade: Card 10
      -Here and Gone (LVL III, 1min rest)
      It was easier than last one with speed label. I still feel pretty tired, but I managed to survive LVL III.

      Good night/day bees!

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        Done today:

        ~Avatar Upgrade: Card 11
        -Mace (LVL II, 2min rest)
        I tried to be super focused on execution, especially push-ups and tricep extensions (done on knees to keep better form)
        I wanted to finish it after 3rd set because of some elbow pain, but it wasn't that bad so I thought that I'll try to 'squeeze' 2 sets more.

        -Gravity + +EC
        10 slow bicep curls
        2min rest
        10 slow renegade rows
        2min rest
        x5
        That was hard... and long... and painful... and I kinda liked it.
        I did '5sec up 5sec down' bicep curls and I've tried the same with renegade rows, but it was just a little bit too hard for me (especially after main workout and some elbow problems) so I did '4 up 4 down'.
        And after 3rd set I've shorten rest times to 1 minute.

        I mentioned few days ago that I want to start eat a little bit less. I started to do some research and
        I kinda demotivated myself because I read an article saying that you won't lose fat by eating less (not only you won't lose fat but you'll gain more).
        Now I don't know what to do. Internet is full of contradictory information, I can't change my diet (too much) only amounts of food I eat, and I definitely don't want to hit plateau.

        Good night/day bees!

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          That article sounds dubious to me. Calories in, calories out is a fact. What you shouldn't do is starve yourself all of a sudden - you still need energy to work out and build muscle. But you will lose fat if you eat less, definitely. You just have to gradually reduce your portions.

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            You will lose fat by eating less, like Redline said. It doesn't really matter when or what you eat, as long as you are in a deficit.
            How high your deficit is, that's up to how much you can manage, as long as you eat enough protein and good fats, and the rest of the healthy stuff.
            My goal was to lose about 10kg. The first 5 were really easy, with 2000 kcal/day and intermittend fasting.
            After that there was sickness and some other things stopped my fast progress, but i lost another 3kg over time.
            Now I do intermittend fasting and try to eat reasonable portions, not counting calories anymore.
            There is no hunger metabolism, if you have enough body fat! That is a myth!

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              Thanks Redline HellYeah80
              Now I realized that I just didn't understand this article.
              If you don't exercise or do any other physical activity, it's quite possible that you'll gain fat by eating less, it's just how our bodies work.
              I want to cut 1/3 of my meals especially simple carbs (white bread etc.) and any fried stuff.
              I definitely don't want to starve myself, yes, I'll need a lot of energy to workout and also work (don't forget that I'm a farmer). I think I'll start after easter. And also I'll do official measurements every 2 weeks (instead every month). I'm kinda curious how it'll be.

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                Losing weight is in the end pure math. If you burn more than you eat, you lose fat. And the other way around.
                Doing measurements more regularly kept me accountable. As weight loss is a curvy line going downwards and not a straight line, depends on water, habits...., you don't get the wrong idea if you measure at the wrong time.
                Example. If the curve is on a minimum and then goes up again and even more down after that, it could happen, that you measure at the min and the max, thinking you doing sth wrong, but you don't.
                If your interval is shorter, I used two times a week in the beginning, you can follow that path more accurate.

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                  Losing weight is the same as gaining weight, but in the opposite direction.
                  Honestly I would like to lose as little weight as possible (I guess it'll be super hard without major changes in my diet), because it took a while to gain it. Unfortunately I also gained 'nice' round belly (which I don't really like).

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                    Keep 1.5g of protein per kilo body weight and good fats (fish, olive oil, nuts) but reduce your carbs. You should see good results in 8-12 weeks.

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                      It can be a bit tough to achieve because I don't have possibility to choose what I eat, only how much.
                      But I'll try my best anyway (maybe I'll be able to convince my dad to some changes).
                      Thank you Mr. Octopus

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                        Done today:

                        ~Avatar Upgrade: Card 12
                        -Spy (LVL III, 1min rest)
                        Nice rest workout. Guess which exercise was the hardest one (and definitely my favorite).

                        Good night/day bees!

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                          Originally posted by I-Matanjah View Post
                          Guess which exercise was the hardest one (and definitely my favorite).
                          OK, I'm game. The push-up plank hold?

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                            Redline Bingo!
                            Pretty nice tension in lower pecs and immediate visual results

                            Comment


                              Originally posted by I-Matanjah View Post
                              It can be a bit tough to achieve because I don't have possibility to choose what I eat, only how much.
                              But I'll try my best anyway (maybe I'll be able to convince my dad to some changes).
                              Thank you Mr. Octopus
                              may be not the wisest choice given the contaext of collaboration you described... weight loss is mainly about calories in vs calories out... You can only moderately influence your in then work on the out. I guess that calorie counting is the key for you and then adapt with low impact exercise to compensate (long series of step jacks, march steps etc) on top of your strength training.

                              Comment


                                The most important thing to maintain musclemass while losing weight is to keep exercising - strength training great, but cardiotraining (whether it's low intensity, for a longer time og high intensity for a shorter time) can also help you avoid losing too much muscle instead of fat.

                                My bachelorproject was about the influence of exercise intensity and fat loss, and what I found out was, that it wasn't really the intensity that decided how much fat you lost, but rather the amount of calories burned. I also read a clinical trial, which (along with the high- and low-intensity exercise groups) had a no-exercise control group, which had the same energydeficit as the exercise groups, but got the deficit from eating less (where the exercisegroups got their deficit from burning more). The no-exercise group lost significantly more musclemass than the exercise-groups even though the calorie-deficit was the same - the total weigthloss (lean mass + fatmass) was the same however.



                                It's an older study, but the other trials in my report showed similar results regarding the influence of exercise-intensity (unfortunately they didn't have a no-exercise-diet-only group included).
                                Put on the edge (of course it is never as simple as that); the weigth loss is made in the kitchen, but the fat loss is made through exercise. (Good luck we're always ready to cheer and come up with advices)

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