I'm beginning to strongly believe that you are the problem.

Anyway L of PPL today. Still toying around with my weight set up , hit 130kg 3x5 today then 5x10 at 50% of max.

Edited by db-pgfc: 9/10/2013 09:38:19 PM

You were doing it completely wrong then. Some of the most famous and best strength programs such as 5x5 and SS involve more then one compound movement in the power sphere.

Hence the complete change and thus the muscle growth I am getting now.

Will do, cheers.

Advice time!

I'm not much for running but want to get into a regular routine of running every other day and kettle belling in the evening.

In regards to running, is it better to get up and go for say a half hour run on an empty stomach or should I eat and wait half an hour and ten go.

Alternative is going for a run when I get home from work with enough food still in my stomach to last before dinner.

I remember reading an article by lyle mcdonald.
Basically if your of an average body composition then fasted/non fasted cardio isn't very different.

If you are more lean than average then fasted cardio is a bit more beneficial than non fasted cardio. So think about your body type.

Me personally I would say avoid the cardio and get into some high intensity work like sprints or preferably hill sprints, They are much more beneficial.

Running is just to build endurance. For weight loss and muscle, that's what the KB is for. add in some box jumps and isometric exercises and i'm all set to tone up and get back to my beautiful pre fatherhood days.

HIIT has been to shown to increase aerobic capacity significantly.

I personally run all of the people I train through forms of HIIT and 3 of them are competing in tough mudder this month and are can push themselves for a lot longer than before after playing football for 12 years.

It works.

If you don't want to do it that is fine and I understand, a lot of my mates prefer steady state cardio. And I often enjoy a jog with them. But I love HIIT and have looked into a lot over the past few years and it has shown in a lot of cases to build endurance better than steady state cardio programs.

http://www.ideafit.com/fitness-library/hiit-vs-continuous-endurance-training-battle-of-the-aerobic-titans

Edited by perthjay85: 10/10/2013 03:15:30 PM

I also remembered if you have foxtel there is a show on tonight on BBC knowledge called "the truth about exercise"
By Michael Mosley. It is a very interesting watch for people looking into HIIT. And people interested in learning more about how people respond differently to exercise.

I go for distance runs (well I did pre-surgery) but I do it for leisure rather than fitness. Sprints are definitely better for overall cardio fitness.

Yeah that is me to. I enjoy a long run every now and then to clear the mind.

Interesting. this is how I run already anyway. I find I need more water if I do endless running but interval gives me a break between and I can then just have a 600ml intact compared to a 1ltr intact after a solid run.

I use a HIIT timer for KB workouts as well 2 minute sessions of swings snatches and clean / presses and Turkish get ups back when I was much stronger.

I use Runkeeper and C25K to monitor distance and intervals. any other goods apps out there?

I know none of you are females, but any exercises that work for slimming down a waist a bit? Would love to get it to 24 inches or less.

Eating right and some decent core routines/cardio has worked for me.

Guts suck though as it's the first place to gain weight and the last place to lose it.

For me anyways haha.

-PB

I've always had a smaller waist due to my shape. Can pretty easily lose weight from my stomach, really struggle with my hips and thighs.

You cannot spot reduce body fat, your body just doesn't work that way. If you want a 24 inch waist and look hot as fuck you need to dedicate yourself completely to nutrition, compound resistance & aerobic exercise. There's no magic pill, no secret exercise or ancient "superfood" that is going to give you what you want.

I believe we have spoken through pm about nutrition before. That really is going to be the major factor in whether you succeed or not.

I'm happy to consult with you further if you wish, either through PM or this thread, but you really need to stop asking the same question again and again hoping for a different answer that suits your current lifestyle.

Btw, my "first on, last off" are are my love handles, but all the more for PB to grabbies

I'm going off the top of my head here and may have some of the numbers wrong but Layne Norton has previously quoted a study in which sprinting to full capacity for 10 seconds followed by a 1 minute rest while still moving at a slow pace, repeated three times, is better for total fat loss compared to 2 hours of steady state cardio.

It is something to do the break down in the fat cells hours after the workout.

There is also a special stationed bike that I cant remember the name off that can immediately switch to a higher resistance with a click of a button. You sprint for 30 seconds or so and then it dumps the heavy resistance on you and you have to try and maintain your same output as before. Meant to burn a scary amount of calories and has been shown to increase muscle mass due to the explosiveness required.

I have read the same thing but it wasn't by Layne Norton it was a Dietician/Athletics coach on another forum. Using the high intensity starts fat being broken down and then is actually burned off during the break period. Oxidising the fat is what he referred to, but essentially the exact same thing.

HIIT as been shown to increase post exercise oxygen consumption EPOC which translates to a higher caloric burn for the following hours after exercise.

-PB

So I measured out 24" with a tape measure, fark that's tiny.

-PB

[youtube]H_6Kw2oWbP4[/youtube]

Haha I just watched that episode last night.

I have the ability to have a small waist. It's very roughly 26" at the moment so it wouldn't be a massive decrease.

I really am changing and doing my best to work towards what I want :)

Been struggling to get to the gym lately, uni has been busy. :( Only been able to go once or twice a week for the last three weeks.

Went in today, set a PB on the incline press machine. \:d/ \:d/ \:d/ :cool:

Which was?

-PB

35 KG each side, 70KG in total, Managed six reps by myself.

Previous PB was 12 reps at 50KG by myself, then get a mate to spot me and I can do 8 to 12 reps at 60KG.

Was just so pumped up today.

I guess for most of you guys that's pretty easy, but I'm only 60KG, 170CM.

Would of hit a PR deadlift of 195kg tonight if I had not forgot to bring my fucking chalk.

Worked my way up with a bunch of heavy singles. Drive off the floor was fine , got it passed my knees good , about to lock out and the bar falls out of left hand.

Weighing in at 92kgs this evening. Slightly proud.