Rompa_87 Member

Actually I would disagree with you. The main key is NET calories. That is what you are aiming for. This is the rough ideal in order to preserve muscle while still losing fat. You could not eat back all your exercise calories but you will sacrifice muscle, slow your metabolism and burn less fat...usually the opposite of a…

Generally the rule of thumb is you never should eat below your basal metabolic rate which is more or less the amount of energy your body needs if you were in bed all day. While there are different methods to calculate this one is your body weight in kg x 24 for males. I'm 75kg (165lbs) so I would multiply 75x24 = 1800…

Greetings from Perth!

You can do multiple low intensity sessions each day. Just make sure to take a day off here and there if you start feeling tired when you wake up or get injured

I also go with the punching bag/hard running

That is a clear link killagb Short answer is definitely yes. You are aiming for a net calorie intake each day. If you exercise on top of that you have to offset your exercise by eating more. Let's say for example you don't get in the habit of eating back your exercise calories and eventually get super fit where you can…

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I would set smaller goals and adjust them as you reach them for two reasons. 1) Losing smaller amounts of weight at a time gradually means you are less likely to lose muscle 2) Psychologically you are more likely to achieve smaller goals and feel a greater sense of accomplishment than taking a long time to reach a hefty…

I rest for 1 day a week but I've been training consistently for 5 years now. Generally when you are starting out it is better to ease into it than rush head first. You will get sick lots and burn out otherwise. Try doing 3 strength sessions, 2 cardio, and 2 days rest and over a few months you can build up to another cardio…

Good to see other supporters :D I always say eat to make up your exercise deficits. My base caloric intake is around 2100 calories a day. I burn almost that much on my weekend exercise sessions. If I didn't eat calories back then I'd be at a net of 0 or sometimes negative calories... Even if your exercise isn't quite as…

I would also recommend eating your exercise calories if you want to maintain lean muscle mass and lose fat. If you don't care about what kind of weight you lose though then I'd probably eat at least half back still

My favourite songs are "Collapse (Post-Amerika)" by Rise Against. Particularly the lyrics "This is not a test. This is cardiac arrest!" while I am running hard. Also "Suicide and Redemption" by Metallica!

Btw Ruby! You're also doing the Perth C2S? What distance? I might see you there!

Have you considered full body exercises such as squats, pullups, pushups, dips, bent over rows and more full body olympic style lifts? Ab exercises are good for building abs but not for burning the fat around them. Full body exercises like those above take more energy to perform and are better at building full body muscle…

Cheers :D I love my Subway and extra tips to make it even healthier are welcome

I think the problem here that everyone seems to be having is the reporting of feeling 'comfortable' with a partner. The whole mentality of looking good is important to attract a mate and once you have found one you can relax. The whole caring about appearance and using fitness and nutrition to look good is the problem in…

I've been with my partner for 3 years now and I've still been getting fitter and leaner and my partner has started to slowly change her lifestyle to a healthy and more active one too. I think it depends on the relationship and how you frame your workout time. Is it a workout so you can look hotter and just be less fat or…

That is poor form on his behalf!! My pet peeve is watching guys literally spend 30-45 minutes doing nothing but variations of the barbell curl... Another one is guys who put their towel to reserve machines and end up resting 10+ minutes between sets to talk to their friends. WTF!! Oh and females who walk into the gym. Go…

Definitely not too much. You could prob get away with eating another 100-200 calories a day in fact

I've never been more than a little chubby but I lost fat from my arms, face, chest and back first. I still have fat on my waist however as for most guys it is the last place to lose it :/

I also get this although not so much anymore. It is super common for people who sweat lots! Best advice is really to shower asap after workouts and I found aqueous cream as a wash works well :)

My favourite thing to do are muscle ups. Mostly because most of the meat heads have no idea what they are and then they try to show off after seeing you do it only to fail in front of everyone. It's semi nice to have the super jocks humbled by leaner more athletic people

My HRM is sometimes higher than treadmill readings when I run but very close when I cycle. If there is a large discrepancy (and sometimes it is like a 200cal difference) I go by the smaller calories burnt to be conservative and on the safe side.

I agree! Diet is important and doing it with others is more motivating especially when people close to you eat terribly

I am all for sweet potato! Can be made into mash, baked or into fries :D

Heavy Squats, Lunges and Deadlifts :D Everything that works most of your legs to burn lots of fat and especially the squats and lunges work the glutes

When I go for long runs such as 20km or greater I average around 150bpm and anything less than 14km I can manage 170bpm for the duration of the run. It will differ for everyone and mine are only that high as I've been training running for years and do long triathlons. Find a pace you can sustain for 30 minutes with legs…

Awesome! Good job! I constantly experience the runner's high. I figure it's the point after you feel pain and difficulty in running but suddenly it stops and you feel like you could maintain the pace indefinitely :D

I know to most people this is counterintuitive but the lighter you get the slower your weight loss progresses. Not to mention people tend to undereat lots and this actually wrecks the metabolism and slows weight loss further. If you are aiming to reach 140 pounds then you should realistically try eating 1400-1500 cal a day…

For future reference the link to the article abstract can be found here: http://www.ncbi.nlm.nih.gov/pubmed/15212752