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Thread: Let's Exercise

  1. #1
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    Let's Exercise

    Last November 2011, I weigh 260lbs but I don't look like a ball but I have big tummy and man's boobs lol. Jan 2012 I weigh 250lbs and presently weigh 235lbs and I think I already plateau . I reduced my carbo intake, more fiber and lots of water. My morning routine is 1-hour jogging and walking. But my shin splints is really bothering me whenever I start jogging its really painful. I also start doing few crunches but my problem area is still the lower ab.

    What do you guys recommend? As you can see I have shin splints issue so I cannot increase my running time and most of it are walking. It's like run, walk, run, walk, walk walk. Also, what is the best exercise for lower abs. My target weight is 195lbs.

    Thanks
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  2. #2
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    Swimming is the ultimate fitness exercise. Not only is it easier on your body, but it works your core and every muscle group all at once.

    Eat lots of raw foods, do the kale shake, and don't eat processed foods. Keep it simple!
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  3. #3
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    Quote Originally Posted by MrBox View Post
    Swimming is the ultimate fitness exercise. Not only is it easier on your body, but it works your core and every muscle group all at once.
    Yeah, I swim in the mornings (around 10am) and it's a great low or no impact cardio session. Actually I mix in swimming and running in the water together, as the 30m indoor lap pool I use is pretty shallow, so you can run in it too. I'll run 2 laps and swim 2 laps. I do that for an hour. Gets the heart rate going nicely.

    At nights (around 10pm) I do an hour on the bike @ 100bpm, that's setup in my home cinema. Once you get into the routine of a morning and evening workout, it just becomes part of what you do.
    Last edited by Aussie Bob; 02-25-2012 at 01:19 AM.
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  4. #4
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    Follow a strict Keto diet and do 65-85% muscular training and %15-35 cardio training.
    This will raise up your base metabolism, thus will burn more calories.
    In addition, each muscle pound you gain burns 50 calories per day. So if you add up 10 pounds of muscle, you will get your system to burn more calories just by itself.
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  5. #5
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    Eat less.

    And think of liposuction to remove those fats that will never go away.

  6. #6
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    Quote Originally Posted by hellind2 View Post
    Eat less.

    And think of liposuction to remove those fats that will never go away.
    Liposuction is not a permanent solution especially if you don't change your lifestyle afterwards, fats will come back.
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  7. #7
    cycling is good if you are not very old!

    fat accumulation in lower abdomen will be reduced
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  8. #8
    Quote Originally Posted by Yujin View Post
    Also, what is the best exercise for lower abs.
    Situps ?
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  9. #9
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    Eat less, drink more

    Take more of fibrous food & fruit juices. They'll help you to keep healthy & will add to your latent energy.

  10. #10
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    Thanks for all the suggestions. I like swimming, unfortunately there's no near place for me to swim. I will consider the cycling AsianHost Lipo? I don't think so. Situps? yup I'm doing few reps recently (actually just this month).
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  11. #11
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    A bit of Cycling, a halt for Juice Don't overdo cycling or the tiredness will steal all the show & you'll not feel fresh, even after a healthy juice !

  12. #12
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    What is your daily calorie intake?

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  13. #13
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    Quote Originally Posted by Mike - Limestone View Post
    What is your daily calorie intake?

    -mike
    Honestly Mike, I do not know and I think I'm very stupid on this area. What I did recently is reduce the rice in every meal or avoid it as much as possible.

    Before, I used to eat 2-3 cups of rice and now cut it into 1 and sometimes even half. As for the meat, a little bigger than a matchbox size but I'm avoiding to eat meat on weekdays. I made this agreement to myself to feast every Sunday only
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  14. #14
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    Quote Originally Posted by Yujin View Post
    Honestly Mike, I do not know and I think I'm very stupid on this area.
    Do you have an iPad or an iPhone or an Android phone? If so, you can get this app called MyNetDaily, which allows you to track your food intake and lets you know how many calories you're consuming etc. You can also track cardio sessions, and at the end of each day's tracking it lets you know how many grams of fat you are likely to lose.

    http://www.mynetdiary.com/mobile-calorie-counters.html

    This app really helped me shred 12kgs of fat in 4 to 5 weeks, as it allowed me to plan my eating and cardio sessions a week in advance, and see some hard numbers as to what the effect the combination of those would be on my body's fat.

    That was a tough 4 to 5 weeks, as I was eating 1100 cals a day and doing 3 x 1hr cardio sessions per day, swimming, jogging and biking, and my caloric deficit each day was over 3,000 cals. which resulted in around 3 to 4 kgs of fat loss per week. Using the app and seeing all the hard numbers there, made it easier to achieve my fat % loss goal.

    I don't use it now, as I have reached my 10% body fat goal, so now the game changes for me as I'm using my eating and cardio to focus on fitness, not fat loss.
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  15. #15
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    Quote Originally Posted by Aussie Bob View Post
    Do you have an iPad or an iPhone or an Android phone? If so, you can get this app called MyNetDaily, which allows you to track your food intake and lets you know how many calories you're consuming etc. You can also track cardio sessions, and at the end of each day's tracking it lets you know how many grams of fat you are likely to lose.

    http://www.mynetdiary.com/mobile-calorie-counters.html

    This app really helped me shred 12kgs of fat in 4 to 5 weeks, as it allowed me to plan my eating and cardio sessions a week in advance, and see some hard numbers as to what the effect the combination of those would be on my body's fat.

    That was a tough 4 to 5 weeks, as I was eating 1100 cals a day and doing 3 x 1hr cardio sessions per day, swimming, jogging and biking, and my caloric deficit each day was over 3,000 cals. which resulted in around 3 to 4 kgs of fat loss per week. Using the app and seeing all the hard numbers there, made it easier to achieve my fat % loss goal.

    I don't use it now, as I have reached my 10% body fat goal, so now the game changes for me as I'm using my eating and cardio to focus on fitness, not fat loss.

    Wow this is a good app Bob, thank you Sir. I will try this.
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  16. #16
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    To keep things simple I eat less carbs, more veg and fruits, and less oil. Two meals a day, morning and noon. And never full stomach.

  17. #17
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    I drink liquors and that's all lol. I forgot when last time I did some physical activity like sport and all. I'll die soon

  18. #18
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    Go to terrace n come down following stairs..lol many times in a day

  19. #19
    Opt for steps even if the lift is available....going upstairs

    have a morning bath in is the coldest water


    eat many raw vegetables and fruits for more fibre

    have plenty of fish
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  20. #20
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    Quote Originally Posted by Aussie Bob View Post
    Do you have an iPad or an iPhone or an Android phone? If so, you can get this app called MyNetDaily, which allows you to track your food intake and lets you know how many calories you're consuming etc. You can also track cardio sessions, and at the end of each day's tracking it lets you know how many grams of fat you are likely to lose.

    http://www.mynetdiary.com/mobile-calorie-counters.html

    This app really helped me shred 12kgs of fat in 4 to 5 weeks, as it allowed me to plan my eating and cardio sessions a week in advance, and see some hard numbers as to what the effect the combination of those would be on my body's fat.

    That was a tough 4 to 5 weeks, as I was eating 1100 cals a day and doing 3 x 1hr cardio sessions per day, swimming, jogging and biking, and my caloric deficit each day was over 3,000 cals. which resulted in around 3 to 4 kgs of fat loss per week. Using the app and seeing all the hard numbers there, made it easier to achieve my fat % loss goal.

    I don't use it now, as I have reached my 10% body fat goal, so now the game changes for me as I'm using my eating and cardio to focus on fitness, not fat loss.
    Nice app, thanks. Any recommendations on iOS apps for tracking exercise routines?
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  21. #21
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    Quote Originally Posted by Nich View Post
    Nice app, thanks. Any recommendations on iOS apps for tracking exercise routines?
    You can track your cardio workouts with the MyNetDiary app, as it adds up your eating and your cardio and takes that away from your DRI, and gives you a score of how you did that day, if losing fat is your goal.

    What I learned with that app is that cardio is not necessary for fat loss, as you would just eat under your DRI of calories in order to lose fat. If you want to speed up the fat loss process, then you add cardio into the mix, with good eating, and you get some results pretty quickly.

    Once I figured out what was what, from mainly using that app, I would plan a week's worth of food and cardio and know I would get a good result. It would tell me that if I ate x amount of calories and did x amount of calories in cardio, then I would more than likely lose x amount of fat.

    I did that for 5 weeks and dropped around 12kgs of fat in that time, using that app, which was around 300g of fat per day disappearing from my body. I was losing 300g of fat per day because my body was forced to source energy from the fat storage, to make up the difference in the caloric deficit I was forcing my body into.

    It was a tad brutal and it's like punishing your body but your body says thanks when it's done with things like lower blood pressure. I came to understand that I and my body are separate entities, and that I use this body to get around in and it's up to me to keep this body in good condition.
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  22. #22
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    Quote Originally Posted by Nich View Post
    Nice app, thanks. Any recommendations on iOS apps for tracking exercise routines?
    iMuscle, definitely.

    -mike
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  23. #23
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    Bob and Mike, thanks for the info! I'll try both of these apps out

    Not overweight, just want to start getting healthier over all...better diet and more exercising.
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