Cardio + lower calorie than u need per day = lowering body fat

You need to drop your overall body fat % to around <15 to have visible abs.

You cannot spot reduce.

Once per week 30 mins is not gonna cut it. Skipping rope (high intensity, around 100/min) for 30 mins, everyday plus caloric deficit is gonna work. I did it before, from 72 to 66kg. I cut most of my rice, i replace my dinner with salad with some mango chunks, almonds, sliced chicken breasts (lean) and some fried eggs.

What kinda chest training did you do for you to see results in just 2 weeks? What sorcery..

It's bench press. As many reps as possible in 1 hour? You won't get much mass for sure. About lifting and lowering body fat, most answers are in the sticky liow

I've been doing floor press for months back then when I've yet to sign up the gym. It's entirely different. I don't feel the tension on my pecs, mostly on my triceps. It's a bit different if you do flys on the floor though.

How much are the weight of the bells?

I did a lot of reading for this floor vs bench presses. The ROM of floor press just ain't gonna cut it. The small upwards thrust is the one activating the pecs and for this to happen your elbow must be slightly below your back. The floor limits this ROM and I'm not sure how you could activate your pecs.



I lift 10kgs back then and it's easy for me. I could go over 10-14 and still not reaching failure. Mostly my triceps would give way.

So when I started benching in the gym, it's an entire different experience. I've got crazy DOMS all over my pecs. It's a different sensation.



This post has been edited by GameFr3ak: Apr 2 2013, 12:03 AM