I too found it difficult to get into Breaking Bad after the first few episodes but glad I stuck to it. It was worth the ride, not epic as the hype would have you believe in my opinion but definitely watchable.

True Detective is the most interesting I have seen since the first season of GOT. Watching Fargo and The Americans now...

@Koonbey
This is from my own personal experience.
As Research has shown you there is a difference between burning fat and losing weight. For you given your current weight and medium to high body fat% (am guessing from 15% upwards). To maintain your weight you will have to work extra hard to gain more muscle mass because when you get your body fat to below 15%, you should weigh less than 90kg?.

I used to weigh between 101 - 98 kg when I got serious with my exercises. I went to the gym, did my strength training (pretty much most of the things you listed). I did two days treadmill medium intensity over 5 km runs in a week.
Did this for months. How much weight did I lose? Nothing- Zero-Nada. I weighed the same.
I don't care much about bulking up, I just wanted to lose weight, burn fat and build lean muscle(this I had achieved already, but the muscles where not visible cos of the high body fat).

I went back to research and I saw what I had always known but chose to ignore which is DIET! CALORIE IN - calorie out
DIET is all it takes. I went on a high protein low carb low fat diet. consisting of eating Chicken and vegetables as my major meal. I went from the high 90s to low 90s, and then stabilised at high 80s (weighed between 87 and 90 kg for over a year.
From the very beginning I was hitting the gym 4 - 6 days a week, sometimes double sessions on Saturdays. It didn't do anything for my fat burn or weight loss. I couldn't go on eating chicken and veggies long term so I have switched to something else which is more sustainable long term. I now weigh 85 kg with a body fat% between 13 and 14%. My goal from the start was to weigh 84 kg. My new goal which I have not committed to, is to get my bf% as close to 10 as possible and weigh between 82 and 84 kg. I am 6 feet tall.

I am not saying it will be the same for you. You go to the gym already, you do full body exercises like the dead lift and squats and your other exercises but your not getting the results. In my experience you will not have any significant gains to your 'fat burn' goal by adding cardio.
Cardio has good health benefits for your heart, endurance fitness and fun if you enjoy just losing yourself in it. For me it's important to have it in your program for those reasons but not as a fat burning tool. I go to the gym to shape my body by building muscles, and by doing so I gain the health benefits of exercising regularly. I now do HIIT on a treadmill instead of steady state running.

If you don't get your diet in order, when you start cardio, you will feel you are now doing more work, burning more calories so you can allow yourself an extra wrap of semo or akpu or whatever your treat is, and you will likely put on more weight, or not see any results.

For you to still have a medium to high BF% when you already go to the gym it says to me that your still over eating. more calories in than calories out.
They say weight loss is 80% diet and 20% exercise. I say fat burn is 100% diet and nothing else.
Taking control of how much I eat is what getting me closer to my goals. This is my story, others will have different success stories, our training regime and diet beliefs will vary but I can guarantee that one thing we all have in common is that at some point we had to control how much calories we consumed and that is all you need in my opinion. (chai I don type ooo..this ish long gan)

.

I did two reps of the Standing Ab Wheel Rollout, that stuff is badass..

https://www.youtube.com/watch?v=5Tc7yKQysVQ

My fitness goals for the year:

Eat better, drink more water and green tea.
Add swimming to my exercise routine ( yet to learn how)
Have more cex (junior is not getting as much exercise as the rest of me)
Start road running (miss that flying in the wind feeling you can't get on treadmills)

@R4R.. Thank you.

^^^^Nice one Man. Could you please recommend calf exercises/program, have been doing standing calf press (no incline) on a smith machine and using the seated calf press machine at the gym. Not happy with my calf development though I admit I don't pay it as much attention as I should.

Merry Xmas house.
@Uzoo..maybe u shld look at exercises for women tht recently put to bed and looking to get back in shape, cos thr have to deal with tht loose (soft bulge) feeling around the stomach. Maybe it will be the same program with what our other colleagues suggested. All the best in achieving ur goals.

@Uzoo..from your initial post you're already doing 30-40 mins of ab work daily if that's not reducing the bulge/pooch, I don't think adding more workouts will make much difference. You run the risk of overworking your abs and doing it daily means it doesn't have much time to recover. Have you tried high intensity sprints instead of steady state jogging. (I had excellent results when I switched to this type of running especially on my tommy) Do you eat till you fill your stomach walls stretch? reducing your portion size might help. Maybe your diet could be responsible. You look good. Keep it up

Yaaay! Babs is back! Drops 10 windeck pushups
.

modath:


The type where you balance on palms and toes,if that won't be possible,do the variation as contained in JM's core circuit in BFBM. There is another I do, still in the plank hold,bring your right hand fingers to touch your left toes somewhere in your mid body region and vice versa. Just try them.Dmz,you will be reluctant to eat bad foods when you think of d wahala.

Have tried it, will be adding your variation to my routine don't have enough space for the walking plank. Just so you know I'm eating Hobnobs while typing this.

modath:

No,its a move where you assume the plank position & u move on the toes and arms from one end of the room to the other,another variation is in the core circuit in Jillian's BFBM.. Try it..

Never seen that before, outstretched arms or on your elbows? Don't have enough space in my room to try sha. Will look funny doing it in the gym

@modath....by walking planks do you mean Mountain Climbers? like you assume the plank position and bring your knees toward your chest one leg at a time? That's another good abs workout.

Anyone used MCT Oil?

uzoo: Any one tried the ''Hanging Leg Raise '' work out . tried 5 reps of 10 this morning and i felt it torched my lower Ab. Great for those of us looking to find our waist line...lol

It's the best lower ab workout in my opinion. Haven't done it in a while, working on my flexibility after I popped a disc in my back doing deadlifts

Okay... Thumbs up.

uzoo:

here's what i mean. i am quite lazy at being consistent with workouts . So if i've indulged in sweet foods or pastries like icecreams cakes chocolate pies crisps etc and just the regular snacks for a long time rather than proper meals then i have to detox for a week before starting an exercise routine.
then i can also incorporate a better diet while working out.

it helps me a lot to cleanse or detox before engaging in a workout.

^^^^^^^
what do u mean by cleanse your system of junk food? as in the junk you had last week is still in your system?

agabaI23: Today na only curls and swimming

you just dey take your own jejely...

@babs2011 fantastic work. Ure a machine. Keep up the good work. What is your ideal weight? How tall are you? I have this image of a super toned model material female.

agabaI23: Dmz
How far? The iron man. Come give ur update

I thought it was going to be fun posting my workouts, have kinda lost interest. Sorry to the folks who have kept the thread alive.

28/10

Squat: 100kg 6x5
Clean and press: 55kg 5x4, 50kg 3x1
Lunges: 2x28kg dumbell 6x4 per leg
One arm military press: 30kg dumbell 6x4
Standing Calf raise
Rowing machine: 2000m

24/10

Squat: (100kg) 5x5 (plus an extra set for 2legit2qwt, must admit I heard your voice when I stepped into the gym. "will u cop out tonight man?"
Bench press : (80kg) 5x5
Rugged dumbell row: (2x28kg dumbell) 10x3 per arm
Pull ups: wide overhand grip 5x4, close underhand grip 5x3.
Rowing machine : 2000m

2legit2qwt:

Lol that's typical . Not sure how long you've been going to the gym but you're gonna feel like that lots of time and if what you do is leave whenever the feeling comes up again, you'd have had many days of quitting than actually doing something. Gotta push through even though you don't feel like, trust me that's gonna happen a lot and you wanna build the habit of doing it even with the feeling of quitting, maybe doing lighter/shorter workouts.

Lol. Well it doesn't happen a lot to me, cos of shift pattern at work I have not been sleeping good, already had that feeling before I got to the gym, if I had hit the rack within 5mins I would have pushed through and I like doing the heavy lifting first before the small stuff. I know I can go to the gym Six times in the week so when I get that one off day I listen to my body and take a rest. Now no more cinema Friday this week unless the movie is on the late show

23/10

Had to wait for about 15mins before I could get on the squat rack, during my warm up session realised I didn't have the morale to continue.
Body and mind just didn't feel right, went home.

agabaI23:
Picture. You must be a machine now. Amazing work out mate!

Lol. Thanks. I like to feel I'm one. There is this skinny guy at the gym, was trying to do a bench press with a considerable weight. To ginger himself he was like "come on you half man half machine!". Needless to say the weight didn't budge.

22/10

Deadlift: (100kg) 5x5
Barbell Row: (70kg) 5x4 (-2reps)
Military press: (2x28kg dumbell) 5x4 (-2reps)
One hand snatch: (28kg dumbell) 8x3 per arm (+8reps)
Standing Calf press and Seated Calf Press Machine
Rowing Machine : 2000m (-263m)

Will start adding my workout to the thread.

Current Bodyweight = 87.7kg
Height = 184cm

Monday 21/10

Squat: (100kg) 5reps X 6sets

Clean and press: (55kg) 5reps X 4sets / (50kg) 4 X 1

Lunges: ( 2x28kg dumbell) 4x5 per leg

Pullups: (Wide overhand grip) 4x5 / (close underhand grip) 3x5

Rowing machine : 2000m

Recovery meal: One scoop of Pro10 unflavored Protein Shake with Skimmed milk and two slices of wholemeal brown bread with local peanut butter (ose oji).

Shower time!

Was formerly known as Greyfog.

Once you are serious about controlling your diet, try High Intensity Interval Training for your exercise program.(you can google it. free programs online) you will burn in a week what people who do low to moderate exercises burn in month. Someone said exercise everyday, that's wrong, you must have a rest day for your body to recover and to avoid injury.

I have always wondered how much Nigerians hate each other, given the amount of tribalism on Nairaland. I wondered if because I am Igbo a Yoruba person would turn a blind eye if he or she witnessed something bad happening to me just because I am Igbo. Have asked myself if this hatred from both sides exists on Nairaland alone or if it is evident on the streets Nigeria. When I read the thread ''Nairalanders Reach out to a family leaving under the bridge'' I was expecting for some people to say that they will not help because the family is not from the South East or South West, but nobody did. I don't know for sure, but I think people from both sides chipped in with their hard earned kobo. So all you haters be it Ikemba supporter or Awolowo supporter you can carry on hating, while we carry on loving our neighbour. Cheers,

Account details please including all the possible options. , Thanks

He probably has a Nigerian wife, doesn't want his 'jealous' relatives to tell you.