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Default 07-05-2015, 08:27 PM

Quote:
I don't want to be Rocky or Arnie
Don't worry you never will.


What Phil wants you to do is HIIT, its spectacular.


KAIZEN
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(#12)
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dan300's Avatar
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Default 10-05-2015, 06:02 PM

It's amazing how doing 20 minutes broken into 1 minute sprints 1 minute off loses you weight faster than if you run 20 minutes solid. It's pretty extraordinary but it works. I seen a difference after doing it just twice! Done the third today had to miss yesterday.

Upped my sprints from 10 to 15 as well because I'm hard-core & stuff.

Deleted Facebook to focus on more important things without that distracting pile of shite, & Netflix is now also gone. Not that I watched it much anyways, but now it's gone totally.


Rule number 1, don't be number 2
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(#13)
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Shahanshah's Avatar
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Default 10-05-2015, 06:34 PM

Do Burpees and pull-ups. Tonnes of them.

Do a burpee every 6/7/8/9/10 seconds or whatever you can handle, for a 100 reps.

Do 3 or 4 sets of as many pull-ups as you can. You will reap the benefits of doing this a couple of times a week.


Know Thyself.

Have fun.
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(#14)
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Shahanshah's Avatar
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Default 10-05-2015, 06:40 PM

Wait, you want to lose 2 stone in one month? That's impossible. Eat right and train regularly and you will lose weight consistently and reach 2 stone in maybe 6 months but most likely a lot longer.

Weights. Start off twice a week. 5 sets of 10 reps. 2 warm up sets and 3 working sets. Full body each time.
1)
Squats
Pull Ups 3 x Max reps
Dips
Bi Curl
*Burpees*

2)
Deadlifts
Pull-ups 3 x Max reps
Shoulder press
French press
*burpees*

Add in some abs and this is more than enough for weight training in your first few months. Add cardio at least 4 times a week with the aim to slug through it rather than going particularly hard or progressing too fast.

Stick to cardio for a month or two, then add weights. Keep things simple. But remember that diet is king. Your diet is the most important thing for losing weight.


Know Thyself.

Have fun.
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dan300 (10-05-2015)
(#15)
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Default 10-05-2015, 11:13 PM

Quote:
Originally Posted by Shahanshah View Post
Wait, you want to lose 2 stone in one month? That's impossible.

Challenge accepted

Eat right and train regularly and you will lose weight consistently and reach 2 stone in maybe 6 months but most likely a lot longer.

I see what you're saying & it's obviously the healthiest way but HIIT combined with intermittent fasting can have you shedding weight at a rapid rate. I'm impatient & would at least like to get the first stone done quick as fuck.

Weights. Start off twice a week. 5 sets of 10 reps. 2 warm up sets and 3 working sets. Full body each time.

Been doing 10 sets of 10 reps with 25kg on 2 different weight machines (5 sets on each, pushing up & forward). I know it's twice the amount you said but even twice doesn't feel like a lot.

1)
Squats
Pull Ups 3 x Max reps
Dips
Bi Curl
*Burpees*

2)
Deadlifts
Pull-ups 3 x Max reps
Shoulder press
French press
*burpees*

Add in some abs and this is more than enough for weight training in your first few months. Add cardio at least 4 times a week with the aim to slug through it rather than going particularly hard or progressing too fast.

Stick to cardio for a month or two, then add weights. Keep things simple. But remember that diet is king. Your diet is the most important thing for losing weight.
I'll add these as time goes on. Gunna hit the cardio hard for a while first but as well as doing the sets of machine weights to tone up a little at the same time.


Diet is 4 weetabix with semi-skimmed. Then rice vegetables (adding chilli powder) & chopped ham, or chicken fillet. Some days this is eaten within a 3/4 hour window. Earlier I "cheated" by having a subway instead of dinner.


Rule number 1, don't be number 2
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kowalski's Avatar
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Default 11-05-2015, 12:43 AM

Chopped ham and chicken fillet are not interchangeable in a healthy diet.


Peace,

kowalski


Be authentic
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(#17)
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dan300's Avatar
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Default 11-05-2015, 12:53 AM

Quote:
Originally Posted by kowalski View Post
Chopped ham and chicken fillet are not interchangeable in a healthy diet.
I never knew that would be something to worry about. I'd prefer chicken fillet then if I'm picking one.

Although, what about both together every time?


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(#18)
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Default 11-05-2015, 01:00 AM

Chicken fillet is good.
Chopped ham is bad.


Peace,

kowalski


Be authentic
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(#19)
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Shahanshah's Avatar
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Default 11-05-2015, 01:02 AM

You won't lose weight with this attitude. Be sensible and realistic. Losing 1lb a week is a tough but realistic goal. Once you shred the first stone you may be looking at half pound a week.

Some good advice I was once given was not to worry about weight as its an irrelevant factor, muscle, bone density and fat are too high variables to give it meaning. Instead go for the look, keep training and dieting until you look and FEEL how you want to be.

Best advice for diet; oats, potatoes, chicken fillet, brocolli, mixed vegetables, brown rice and fish fillet. Hot water and lemon is great for keeping full too.


Know Thyself.

Have fun.
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(#20)
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Default 11-05-2015, 01:17 AM

I disagree on the losing 1lb a week being tough. I weighed myself this morning & was 3lb lighter than I was 2 days before. That was after only those 2 HIIT workouts.

Agree on the looking & feeling though. I've looked in the mirror many times seeing massive changes & thinking "How come the scales don't correlate with what I'm seeing?"


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