Hey sign me up... maybe something like this will keep me motivated.

Current stats - 180cm, 103.5kg

I know i can get to 98kg in 30 days, done that too many times now, but i've never been 97kg or less in a long time. So i'll try to get to 97kg if i can...

Weight to lose - 5kg (or 6kg )

Here's my official weight for the challenge...
will drop 5kg same time next month, so it's 98.3kg

Me? I lift weights 3 times a week, but i'll try to sneak in a few cardio sessions in between my off days.

These are just the basics, most important is diet...
that's the hardest one to keep.

I lose more weight on fasted cardio than regular cardio...
but of course not HIIT lah..... HIIT not good for bbing.

YA RLY...

Let's just say

intense = less oxigen
less oxigen = protein is easier to break down than fat (muscle)

So, i dun do intense cardio.... only intense lifting.
I dun even run more than 20 mins. Instead, i run two 20 minutes sessions.

Sprints last 10 secs, HIIT at least 15 mins

yeah, that's the thing... it's a combination of slow jog and sprint.
I don't mind sprinting, i don't mind jogging. Just not both together.

We see who lose more weight lah end of the month

Yeah agree...
First few kilos are always the easiest to lose...
It gets tougher later. I already lost almost 1kg

Smallest loser belanja makan izzit?

Same plan as i...

tonite is WoW maintenance day,
so i'll be jogging... and washing my car............. after 3 months lol

Jog---> sprint as fast as u can for 15 to 20 secs -----> jog until u can do another sprint------>sprint----------->repeat till all muscle gone.

oops... i broke the rule

15secs sprint, 45secs slow jog repeat for 15 mins?

ur previous example is really bad... when u sprint, u gotta run ur max effort.... like running away from a lion.
and if you are running that fast, i doubt u can last a minute. So that's why it won't work.

This post has been edited by King83: Apr 21 2009, 09:50 PM

I usually don't squat if i plan to cardio...
cos i squat heavy 140kg.... guarantee koyak.
1 whole week cannot walk.

Sometimes i feel u guys are being too.... technical...
you guys are champions when it comes to finding new names of exercises and acronyms...

end of the day, you don't need no fancy equipment like HRM (woot, acronyms).... as long as you run ur hardest, that is your Max heart rate.... all u need to know.

Sometimes u guys should just stfu and run...
too much reading, too little execution.

Yeah, i already told you, run as if a lion was chasing you for 15 to 20 secs... take a breather for 45secs to 1min after that, then repeat.

Simple as that, no need HRM.... now go run.

shit, i just realized my bday is coming while i am doing this

Nah... my knowledge is lightyears ahead of my progress...
That's why i stopped being active in HnF for awhile.

You know what happen? When you start reading too much BS, it can affect you. (there's contradictions, there always are contradictions)
Losing weight and/or gaining muscles takes time. But i find that ppl here read too much
and are constantly adjusting themselves bcos they are not losing/gaining fast enough.

They may be doing something right until they changed it cos a new research said so bla bla bla...
I think it's stupid. The fundamentals of exercising will never change. But people change too often too soon before they are able to reap anything out of it.
I always adopt the "STFU & Train" mentality.

This post has been edited by King83: Apr 22 2009, 07:21 AM

Bodybuilding is measured by years...... not months, not weeks.
I know people who changes training programs every 2 months.