Hi guys and gals, I started to blog about my exercise, food intake and my thoughts along the way to burn fats and increase cardiovascular capacity.

Weight: 73kg
Height: 170cm
Fat % : 19%
Waist : 88.5cm

10 years ago,
Weight: 72kg
Height: 170cm
Fat % : 7.5%
Waist : 81.5cm

Its a big difference although the weight difference is by 1kg. I wish to slim down my body to less than 10% body fats and at the same time increase the cardio capacity over 4 months.

Please advice. Thanks!

My Workout Journal

This post has been edited by charge-n-go: Apr 13 2009, 09:31 AM

chargie - I think over the years, you have accumulated alotof BF in your waist. It's now increased from 31 to 35inch. At the same time, you lose some mass in your body.

I would say your action plan is to eat clean, and run at least 30-45minutes at low intensity (let say 7.5-9kmh) to keep the heart rate within the fat burning zone.........and also some lifting....

With determination, 3months you can achieve your goal.

My heart rate is maintained from 120HR - 140HR zone. 26 this year. 30 minutes everyday.

thanks for your feedback!

Dude are you keeping your journal here or are you keeping it on the blogspot page?
If it's on the blogspot page, I'll have to close this.

chargie: what type of cardio you are doing for 30minutes to maintain that heart rate?

pizzaboy:
I will post selected blog entries here. My main objective is to seek advice.

tengster:
I do elliptical for 32 minutes (2 mins cool down).
Intensity level 6, speed 60 - 66rpm.



My lunch hour workout on weekdays:

1st variation:
4 minutes cycling at Level 3 @ 95 - 100 rpm. (40kCal)
4 minutes rowing at 600kCal / hour. (40kCal)
30 minutes cross trainer, level 6 @ 60 - 66rpm (520kCal)
2 minutes cool down on cross trainer, level 3 at 50rpm.
5 minutes of static stretching (mainly on leg)
5 minutes of leg split and core muscle training.
5 minutes on chest muscle strength training (3 sets x 6 times @ 70lb)

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Added on April 16, 2009, 8:39 pm


I eat a lot of unclean food everyday.

Example:
Breakfast, 1 slice gardenia + neslo + oatmeal + unbranded biscuit & cookies
Lunch, economy rice with 2x vege, 1x meat, 1x fry egg.
Teabreak, fried wantan, laici pudding, fruits
Dinner, Belacan Fried Rice, Fried mihun ......
Supper, sometimes mamee alike junk food.

and well, with the amount of exercise stated in 1st variation. 5 times a week + 2x taekwondo training sessions, I can burn those kCal away with some reduction in weight.

Current result is 0.5kg reduction per week.

This post has been edited by charge-n-go: Apr 16 2009, 08:40 PM