[Fan Club] LCHF Lifestyle - Part 3

game goondu

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Since i sprain my leg at trampoline park, which stop my running routine.. i have been doing 7 min workout for the past 3 weeks...

From 1 set to 2 set for the past 2 days..

Did it every day before bathe..

1.7m.., seen my weight drop below 69kg... usually its abt 70 to 71...
 

gkhchay

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Since i sprain my leg at trampoline park, which stop my running routine.. i have been doing 7 min workout for the past 3 weeks...

From 1 set to 2 set for the past 2 days..

Did it every day before bathe..

1.7m.., seen my weight drop below 69kg... usually its abt 70 to 71...

My advice would be to ignore the weighing scale; instead, use the measuring tape - if you are losing fat, your waist would be losing inches; if your waist isn't shrinking & you're losing weight, it means you're not losing fat but lean muscle mass.

Metabolic resistance training (which is akin to HIIT), done every alternate day,is the best way to lose fat & maintain/gain lean muscle mass at the same time.
 

game goondu

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My advice would be to ignore the weighing scale; instead, use the measuring tape - if you are losing fat, your waist would be losing inches; if your waist isn't shrinking & you're losing weight, it means you're not losing fat but lean muscle mass.

Metabolic resistance training (which is akin to HIIT), done every alternate day,is the best way to lose fat & maintain/gain lean muscle mass at the same time.

Hmm.. will look for a tape..
I doing everyday... dunno whether ok or not... since 7 or 14 min only, that y i try to do everyday...
 

gkhchay

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Hmm.. will look for a tape..
I doing everyday... dunno whether ok or not... since 7 or 14 min only, that y i try to do everyday...

If you are doing HIIT, do alternate days otherwise you'll overtrain & burn out. But for HIIT to be effective, you need to increase the timings for each set & decrease the rest timings as you progress, otherwise it won't be effective. Eg for burpees, if you start with a 30 sec exercise 30 rest mode, you need to slowly increase the exercise timing to 60 sec; once you can do that for 20 min straight, then decrease rest timing to 15 sec. You can also make it more demanding by adding a pushup & a jump to each burpee.
 

saiyan2005

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If you are doing HIIT, do alternate days otherwise you'll overtrain & burn out. But for HIIT to be effective, you need to increase the timings for each set & decrease the rest timings as you progress, otherwise it won't be effective. Eg for burpees, if you start with a 30 sec exercise 30 rest mode, you need to slowly increase the exercise timing to 60 sec; once you can do that for 20 min straight, then decrease rest timing to 15 sec. You can also make it more demanding by adding a pushup & a jump to each burpee.

ya i tried burpee hiits yesterday cos of rain(cant go sprinting) it is a gd workout but best to wear a shoes cos i do till my leg area skin peel
 

gkhchay

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What about do 20 rest and repeat x3?

For HIIT, u have to do it until u can't go on anymore. If u are a beginner, 3 sets of 30 sec exercise & 30 sec rest is OK. But as u progress u MUST increase both the no of sets & exercise timing per set otherwise u will stagnate.
 

honeyNsugar

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For HIIT, u have to do it until u can't go on anymore. If u are a beginner, 3 sets of 30 sec exercise & 30 sec rest is OK. But as u progress u MUST increase both the no of sets & exercise timing per set otherwise u will stagnate.
I'm still a beginner .. Currently I do Until very tiring . But will increase the rep as I get more used to it
 

carey

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I'm still a beginner .. Currently I do Until very tiring . But will increase the rep as I get more used to it

Start slow - basic bodyweight exercises to build up some strength in your core first then try HIIT
 

gkhchay

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I'm still a beginner .. Currently I do Until very tiring . But will increase the rep as I get more used to it

Just a word of caution: please do not workout every day; HITT uses anearobic pathways just like resistance training so training every alternate day would enable you to progress & recover.
 

saiyan2005

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Start slow - basic bodyweight exercises to build up some strength in your core first then try HIIT

i agree yesterday tried hmm not as tiring as i tot just shag. due bodyweight training i do i guess haha
 

gkhchay

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Guys, besides working out, I'd also advise you all to stretch & do foam rolling on your non-workout days; helps with recovery & eases sore muscles.
 
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