Swimmer23's journal

[swimmer23]

first work out in a while, feeling good :nod:

did some squats and realised how weak my legs actually are, i'm squatting with 4kg dumbells and can only do 5 reps at a time after my legs start to get tired

did some abs today - i don't know any other exercises apart from crunches soo ideas would be appreciated

i'm now easily doing 10kg assisted chin ups so i'm gonna put the weight up soon

finished my work out with a 1.2km swim for 20 minutes

[teamfatboy]

Ah abs...would that I could find them :oops:

Glad to hear you enjoyed the work-out :nod:

Apart from crunches, either on the floor or on a swiss ball, this place will give you all you ever wanted and more!

You could try a couple of my faves:

prone bridge - either on feet or knees, shoulders supported on elbows, hold core in a straight line for eg 30s, rest and repeat. This is a static-hold exercise.

Bench knee ups - sit on the end of a bench, brace upper body leaning backwards forty-five degrees with arms on bench behind you, extend legs straight out, pause, raise legs so that heels kick butt (slowly!) - repeat eg 3 sets of 20.

The knee-ups work lower abs, bridge and crunch tend to do upper.

Enjoy!

[swimmer23]

thanks

bye bye squishy belly!!

aim is for hips to get to 32 inches, currently 35 and waist to get to 25 inches, currently 28

[teamfatboy]

If it helps, there's the old saying "Abs are made in the kitchen"... ie no amount of training will get results if the diet's not good, but when the %bf shrinks with good diet, it helps to have some toned abs under there, for sure!

[swimmer23]

blah blah blah decided to do summer cut etc..

aiming to eat less than 100g of carbs per day

aiming for swimming 7 days a week and gym 6 days a week

cardio will include 20 HIIT as i heard it burns the most fat

drinking black coffee now, no milk, no sugar, no chocolate powder :oops:

gonna be eating lots of greens, NO BREAD (it is evil :twisted: ), lots of chicken and tuna!

questions:

will 20 minutes of cardio on 2 separate occasions each day heed my fat burning process?

recently started taking fish oil capsules (ick!!) has anyone else experienced a really bad acne breakout because of this?