yo guys. just wanna ask u guys.
i lift weights at home. i don't go to gym.
my place does not have a gym.

the question is... i dont have a barbell to squat heavy.
all i do is just leg presses( i got a multistation at home)
and front dumbell squat.( luft the dumbell up front on the shoulders)
they are 2 x 15kg dumbells..

i see u guys squats 1,1.5x body weight but i cant do that cause lack of equipments. i just make sure i got the pump on my quads with lots of sets.
i always feel the soreness on my quads for the next day..

is that okay?? or should i go hunt for a barbell and a rack???

Hi.

*Sorry if I posted this in the wrong forum*

I want to ask about 'Stubborn fat' on the lower abs.
Can diet & kardiovascular get rid of it or operation is the only way?

I love my weight at the moment; 67kg at 170cm.
When I hold my breath, I can see my six pack 'hidden' beneath the love handles (lower abs)
My upper abs are pretty ok...I can feel the hard muscle.
I think it will be visible when I'm 63kg.

Experts did say the lower abs is the most difficult part to work at.

How ya to get rid of it?
Need to take those supplements such as Lipo 6 etc.?



My daily diet;

Rice once a day.
No oily/greasy food
Coffee once a day (for sugar blood)
Jogged 30 minutes daily.


This post has been edited by Raikkonen: Nov 26 2009, 07:37 AM

Reasons to squat : -
1.) "There is simply no other exercise (and certainly no machine) that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." –Mark Rippetoe

2.) “Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.” – Dave Tate

3.) “It's hard to puke doing curls.” – Dave Tate

just to name a few reasons.

thats hard =.=

3rd one FTW.

Did you get that from the 100 reasons to squat article?

Some of the reasons there made me laugh out loud, especially "Because it prevents others from curling in the squat rack".

Hidden is not good enough. and you don't need liposuction. It will not be visible at 63 kgs despite losing 4kgs. Your less-than-mediocre diet is not gonna yield that effect.
I like your description - I can feel the hard muscle
lower abs is indeed stubborn , spot reduction is impossible. Gain some muscle weight and then plan to 'TONE" *god i hate that word*
supplements are overrated when you diet is well .. despicable.

coffee for sugar blood ?

You want to lose fat, you need to practice cardio progression , like lifting weights (progression) 30 minutes daily with the same intensity for one year is gonna make u look exactly the same a year later.

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Added on November 26, 2009, 9:12 amyes http://www.elitefts.com/documents/100_reasons_squats.htm http://elitefts.com/documents/100_reasons_squats2.htm



This post has been edited by ken86: Nov 26 2009, 09:12 AM

i know i must squat to grow.
i love squat
i love the pump on my quads.

what i`m asking is,

is it ok if i squat with dumbells?
or should i get me a barbell and a rack?

I m pretty sure all the reasons I mentioned refers to the Full squat with a bar on your back. go figure.

i was thinking the same thing , shoulder dislocation were something like this

http://www.youtube.com/watch?v=dN-AuO1Tu0U

owh...

ok boss

btw, anybody here is from kuantan??
any fitness store beside the fitness concept?


This post has been edited by jackwylde: Nov 26 2009, 09:29 AM

Cardio progression? Care to explain?
is it like increased endurance/length?

Damn, went for a simple 30-minute jog this morning and my back is hurting like a b**** now. This sucks.

You did 160KG for 3 right?
The same day, I tried 160KG for 3 as well. Three sets. REPETITION PR!

freak of nature.

Wanna freak of a nature?
Turn on your television now, Eurosports. Watch 85kg LU yong. That's a freak of a nature.
OR my coach, squats 220KG for 5 triples.

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Added on November 26, 2009, 8:41 pmWhich brings me to the topic.....Malaysian and bodybuilders that read American websites, are probably pussies.

This post has been edited by pizzaboy: Nov 26 2009, 08:41 PM

It's funny watching the weightlifting championships. A bunch of lifters come out and struggle through 3 attempts, then the chinese appear and make those weights look like warmup weights.

I even remember for one of the women's category, while the competitors were doing the C&J, this chinese lifter was warming up inside. Her warmup weights were equivalent to what was being done on the platform.

Made me go WTF!!!!

http://robertsontrainingsystems.com/articl...lifting+Squats/

For those who love squat, please read this

WHAT THE FCUK!?!
http://en.wikipedia.org/wiki/2009_World_We...Men's_85_kg

I can't believe it! Lu Yong lost in the clean and jerks! He routinely does 210 for jerks, and this time he only managed 208KG? And Tigran of Armenia didn't even start the CNJ? What is going on? This is a disaster.....disaster....

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Added on November 27, 2009, 10:26 amLotsa overload squats and pulls makes a lifter strong. And also lotsa partials and good programming.

This post has been edited by pizzaboy: Nov 27 2009, 10:26 AM

yes
like lifting weights. U add the duration / intensity progressively.

sample

Cardio Starter Plan
 1 day per week: 20-minute HIIT
 2 days per week: 30 minutes steady state cardio
Intermediate Cardio Plan
 2 days per week: 20-minute HIIT
 3 days per week: 40 minutes steady state cardio
Maximum Fat Burning Cardio Plan
 3 days per week: 20-minute HIIT + 10 minutes steady state cardio
 4 days per week: 60 minutes steady state cardio

progress accordingly when fat loss stalls.