In Fitness and in Health
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Anyone ever hop on an Assault fan bike? Absolutely bad ass, the ultimate Tabata machine, has protocols built in and you can make your own. I've found the only HIIT solution I need. 8 intervals and sled pulls to failure.
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Sounds evil! I may have to try that
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Cool let us know how that goes and damn the haters
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I'm starting crossfit next week. Really looking forward to it
Let the hate begin…
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Been considering that too - do a lot of squats and deadlifts (favourite exercise) in my current routine, and like how they're incorporated into crossfit…..and that the ultimate goal is overall strength as opposed to a bodybuilder' physique
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Regarding Crossfit. Unless someone is really doing something very harmful in any kind of exercise, I would consider it great over doing nothing.
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Good luck! Glad to hear you found a gym that you like! What is the name of the gym? I may know some of the trainers.
And McLain - assault bikes ARE extremely brutal - they are tuned to be about 4x as potent as the old school schwinn airdynes - we have a couple at our gym and they are fantastic for rehab work as well as interval training. Try doing:
3x 1600 / 800 / 400m resting 1:1 between each set. If you walk the next day, you left some on the table hahaSent from my iPhone using Tapatalk
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Fuckkkkk
I was 230lbs in June and I've lost 15lbs since. Over the last two weeks I started to get more serious about my health. I want to lose another 25lbs but also slowly build muscle. My main goal is fat loss though.
I really need a workout plan. I have a membership to a full sized gym. I worked out a lot when I was 18-22 but have only randomly lifted over the past 8yrs.
Right now I'm trying to keep my calories around 1650 while doing at least an hour of cardio and 30mins of lifting. My breakfast usually consist of yogurt with random fruit, nuts and granola. Lunch has been mainly a protein smoothie or shake. And dinner has been all over the place but most nights it's in check.
I know it's a broad question but does anyone have recommendations for a workout routine? Something that will help with weight loss.
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Two days of tabata and moderate steady state cardio every other day with strength training at lease 3 days is what I'm trying right now. My macros are very low carb, a bit more protein, and plenty of healthy fats. I have shedded a few pounds since clamping down on the diet, which has only been about a week; no other changes to my routine.
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It depends what your ultimate goal is Shane. If you're talking purely fat loss then cardio, if you want to be more fit, throw some weight training in there. Kettlebell workouts will actually cover both of those
I have personally found that steady state cardio doesn't do it for me. I feel like I get much more out of interval training and much less bored on a treadmill for 30 mins
As for diet, try to stick with low carb, high protein. And I don't mean Atkins where you eat all kinds of cheese and Ranch dressing just because it's low carb. Lot of veggies and all the meat you want.
Personally, I follow Paleo principles just not as strict as most. For what it's worth, I've lost 40 lbs in almost a year and dropped from a 38 waist to 32-34 depending on the pants.
Whatever you do, make sure you enjoy it and can stick to it. That is more important than anything
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Fuckkkkk
(IMG removed)
I was 230lbs in June and I've lost 15lbs since. Over the last two weeks I started to get more serious about my health. I want to lose another 25lbs but also slowly build muscle. My main goal is fat loss though.
I really need a workout plan. I have a membership to a full sized gym. I worked out a lot when I was 18-22 but have only randomly lifted over the past 8yrs.
Right now I'm trying to keep my calories around 1650 while doing at least an hour of cardio and 30mins of lifting. My breakfast usually consist of yogurt with random fruit, nuts and granola. Lunch has been mainly a protein smoothie or shake. And dinner has been all over the place but most nights it's in check.
I know it's a broad question but does anyone have recommendations for a workout routine? Something that will help with weight loss.
I think you're in a right track there if you can keep your intake at the ~1650. By changing your eating you can lose weight, by excercising you can get more strength, fitness, etc. So the eating is the key.
Losing weight is really very simple: Burn more calories than you eat. The difficult part is to burn more calories than you eat…
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after 3 weeks USA vacation and eating all the crab I could find, I now need to get back on track! paleo, tabata, cardio and lifting weights are my main focus on losing weight/fat and keeping the muscles in place…don't want to get bigger, just want to have a nice and fit form!
let's hope I'll be able to reach my goal by the end of september/october!... will be posting updates regularly! pre and post pics gonna follow in the end! -
I don't think you can exercise yourself thin. Start with diet and calorie deficit. I would do either low carb, as many veggies as you want (bodyrecomposition's crash diet, I have the PDF if you want me to send it), or low carb high fat (ketogenic diet, where you train your metabolism to burn ketones created from fat instead of burning glucose/carbs.
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^ if you were talking to me @mclaincausey of course "eating right" is the main thing to do! been a long time now since I'm doing this (knowing how to eat and workout the right way!), so of course I no the pieces to the puzzle
maybe we guys should do some bets, just to keep the motivation going!?
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I was talking to Shane
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Backed hard, MyFitnessPal is an awesome way to track food. It's not as good at tracking exercise but you can at least put your calorie burn in there, and exercise isn't as important for losing fat anyway as diet.
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Kettlebell workouts will actually cover both of those
Whatever you do, make sure you enjoy it and can stick to it. That is more important than anything
I fully back both of these statements. I also endorse using a calorie tracker on your phone. I've used both Lose It! and Myfitnesspal. I like the interface on Lose It! better, but myfitnesspal has a much more comprehensive food/nutrition encyclopedia.
