hebat.... but u need a better intro than that.
your current stats?

don't worry... by opting to exercise and control ur diet, you will lose that extra weight soon.
But only until certain extent, you will reach a plateau, then you gotta adjust ur diet again if you wanna lose somemore.

for a beginner to run 3km is very good..keep up a good work!!

looking good. only running?

and also, to keep your journal up

http://forum.lowyat.net/index.php?showtopi...8&hl=merge+post

do weight trainng before cardio

Bro, if u had an intense Game the day before, dont do weight, do it the next day. if not u gonna suffer putting too much stress on the CNS. schedule your weightlifting days nicely to avoid over trainng and to maximize efforct and result

what u do for weights? since u r doing lots of cardio, do heavy compound exercise to save your muscle mass. u wont like it when u have your six pack and a weak body together

Hmm heavy is subjective. Try not to hurt urself

how big is your thigh in measurement =.=

are u doing deadlift correctly?

what the hell? which gym r u in? u've seen people doing deadlifts?

Mebbe he trains at teh ghettoes

i know deadlift with cable, but its so rare. and seeing people deadlift in the gym is just so freaking rare, i've been to california fitness for 8 months and ive only seen 1 guy deadlift, and that is only one time

30 minutes alone for chest? what u did for chest @@

Ryan, hows ur diet like.

You skipped breakfast?

Since last time i dont use to take breakfast (only if i work out in the morning, ill eat some bread after my work out). Else I take my lunch slightly earlier.

Last time, me too, but you gotta do what you gotta do, yanno.

Breakfast is an important meal. If you're too lazy to cook or prepare in the morning, just do it the night before. A simple pre-prepared chilled tuna sandwich or chilled cooked oats with almonds & raisins in the morning will help jumpstart your metabolism and help you burn more calories throughout the day.

Maybe you can start with a glass of milk?

wow dude. u sure the measurement is correct? 54% fat?

Yea, trust me. I got shocked as well, almost half of my body weight was FATS!

wahhh....
hope you can reduce it to around 20% ASAP
good luck
Chow

The calculation is a bit off

Your previous fat mass : 46.5kg
Your current fat mass : 39.4kg

That's 7.1kg. What tool do you use to measure ur bf?

25Oct2007
Squarts, Bench press
Running 360kcal, Steps 130kcal
total burned today = 490kcal

mind explain a bit on ur sets n reps..

haih.. still waiting for someone in the gym to teach me squat 

posture, weight, reps n all...

hey ryan..

u have ur own futsal team huh..

what about a friendly match.. 

Did RPM after squats? You'll be limping the whole day tomorrow.

What is DOMS? Sorry dont know much on the terms

btw, how do u feel after RPM? i join my gym over 1 year, yet i haven't tried the RPM. it look so hardcore that i m intimidated 

RPM is fun

But DOMS isnt. But update me anyways

Update on my DOMS.
My lower body feels little sore, but my upper body is killing me. Kinda painful.
Really thinking of going to gym today or not.
Should i still go and push, or rest today?

according to researches, light weight training can relieve soreness faster as more blood flow into the muscle (and bring in more nutrients) for recovery. anyway, it is ur body and u know it better 

i will try RPM tomorrow 

10% of fat los? means u lost 8kg of fat, and gained 3 kg of muscle. CONGRATS! looking good there mate.

u know what? u must take a before and after picture. keep it to yourself. u'll enjoy it very much later on hahaha

Yeah 10% fat loss. Thanx bro.
Yeah i will try to take a pic. My aim is to achieve 75kgs asap.

dude whats your height again? don rush things too much and dont bother too much on your bodyweight. its the fats that matters. being at 75kg and 30% of body fat is not gonna make u look any better.

Not Lifting Things Off the Floor

I'm not going to go into a diatribe on EPOC (Excess Post-exercise Oxygen Consumption) and its role on fat loss. Okay I lied. I am going to go into a diatribe. It's my article so deal with it.

If you haven't learned by now that "intense" resistance training is FAR superior compared to long duration aerobics or steady-state cardiovascular exercise in terms of TOTAL caloric expenditure in a 24-48 hour period, than you shouldn't be surprised that you still have the "skinny-fat" look.

It's quite the paradox, because if we compared a 45-minute cardio session to a 45 minute resistance training session, you're apt to burn more calories minute-to-minute doing cardio than you are lifting weights. That's why most people are under the assumption that cardio burns more calories overall and is the most efficient approach to fat loss (along with restricting calories drastically too low). However, what many trainees don't take into consideration is EPOC, which are the calories you burn AFTER you train.

What is often neglected is the fact that you have to look at total caloric expenditure in a 24 hour period, NOT just what you do while at the gym. How many calories you burn during a training session plays a small role compared to the total number of calories you burn in the 24-48 hours afterwards.

In one study, a group of people did a sample full-body workout consisting of four sets of ten repetitions and another group did nothing but steady-state cardio. Both group's energy expenditure was monitored during the workout and over the next 48 hours.

The steady-state group did expend slightly more calories in the 45-minute span compared to the resistance-training group. However, over the next 48 hours the resistance training group burned an ADDITIONAL 700 calories above baseline in addition to what they burned in the workout (compared to roughly 50 calories for the steady-state group). How do you like dem apples?