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

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?

13Dec2007
Futsal day.

Man, today im having a bad DOMS. Yesterday nite hardly can sleep. Today suppose to head to gym, dunno how am i going to manage it.
Just wanna ask u guys, working out which u suffering from DOMS, is it ok? Or you need to make sure u dun have any DOMS to further your workout?

Wahlau...got spy summore! keke
Well, bubble does pretty good squat i guess! :-)

i'm trying to go lower. at the moment still going slightly below parallel. can't go as deep as u guys yet though.
I won't consider myself good at it. still learning. A PT in IOI said i was doing fine...so I guess I'm improving.
ei...dunwan lar...very ugly pose lar.