dfc4 Member

12- 15 Reps is somewhere between Muscle building & strength stamina. either stick to 8 -12 and up the weight or 15 -20

You are defineteley in good shape, in the first pic you are relaxed, in the second you are flexin so it is hard to tell. Keep up your cals with good nutrition and keep working o it ..greetings from europe

Who cares?

That is true but IF is a good way of getting that deficit

Being silly

I have just spent 10 minutes looking at the roof, scratching my head.......now i just realised wht this is all about:)

They gain fat than muscle????? Lets see some scientific evidence on that one please!!! :)

Everything with high calories, stay away from sugar though.

I i actually kicked my own butt the other day whilst doing a forward summersault. Probably nothing to do with my body type..........it was icy outside and i had slippery shoes on :)

My self esteem.......and the fact that i am perfect :smile:

Hi, my experience shows that longer a higher training frequency is better than longer sessions, Eg 6, 45 Minute cardio sessions are more effective than 3, 90 minute sessions. Londer cardio sessions can also slow down your metabolism, - more frequent shorter bit intensiver sessions (interval training) + strength work in the…

WARNING!!!!! you are not speeding up your metabolism by changing your nutrition on the short run,- you are reducing your Sugar intake on this diet and your Body has an energy Deficit. When you reduce your caloric intake, your body gets its needed energy by releasing and utilizing its stores of glycogen, which is a type of…

Hi, Just counting your cals and getting a deficit by doing Sport & Training will work......in the beginning. Problem is that "everything works" in the beginning. I have trained lots of People over the years and i didn't matter if they did low intensity Training for longer sessions or HIIt & Weights for shorter…

Yeah and im up to 2 inches on a good day ...lol

Seeing if i can moove my laptop up and downjust by tensing up my glutes............

Defineteley

She can't read porperley :)

If you burn off the calories you eat during the day your Body will have nothing left to store as fat, if you burn off more than you eat - the energy has to come from somewhere so you will start burning off your fat reserves.

Don't get bored!!!

I don't like them either!

Hi i'm from Germany i am over 50 (male) so it gets harder now to get & Keep in shape. I stick to intermittant fasting most of the time but have a couple of days off each month.it works for me

hi again, it would be intersting for me to read how often you eat per day. u used to eat up to six small meals a day and my weight loss was very very slow, 1 kg every two months if i was lucky, i switched to two big meals per day (no breackfast) and have lost 20 Kg in 4 months.

Hi, getting in shape is hard work and requires a lot of Motivation, staying in shape requires dedication. No one ever won a race by taking things easy!!. I am now getting back into shape after being hit by a car and spending 18 months in a wheelchair, it has took me 6 years to get where i am now but i will achieve my Goal…

When you get to the part where you get a Kind of bloody taste in your mouth and you feel like your innards are about to explode and shoot out of your ears, you are almost up to your Maximum heart rate.

Born in england live in Germany, as a cross country skier my Nickname was "Alien" so i'm not really sure :)

None. just eat good food train every day and get enough sleep.

If he was dying of Blood cancer and finds out that a gay guy had a perfect bone marrow match. He would probably think that gays are ok after that.

I used to work in a Gay freindly Gym here in Germany, best bunch of dudes i ever had the pleasure of spending time with. For me it doesent matter if someone is gay, fat , thin, black yellow white....no two people on this planet are the same and if you show respect to others......they will respect you too :) Big up to all…

Stand on one leg and hold the other one out in front of you (a bit like that kick in the first Karate Kid film) slowly pull the knee to your chest and bring your shoulders foreward, so you are more or less doing a one sided standing crunch - standing on one leg, start off with max 5 reps per leg / side and then change…

Hi, i like this one :) I don't cheat when logging cals..because i don't log them....or track maKros or anything like that. I stick to IF (18 Hours Fasting 6 Hours eating phase for 5 days a week) Cheating reps to get a full set! - no way. I do exactly the opposite, i try to make my reps even harder ,-slowing it down or…