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  #121  
Old 10-02-2010, 12:03 PM
jenniferlynne76 jenniferlynne76 is offline
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"Less fat?!" *laugh* Ugh...yeah, I guess we take compliments from our in-laws in any way we can get them!

Way to go on the continued progress. You're doing remarkably well, Waleed!

-Jen
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  #122  
Old 10-02-2010, 01:34 PM
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billy_quiz billy_quiz is offline
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Great progress Waleed

Well done with taking the day off too. Sometimes it can be very difficult to do but often it is the best thing to do. Muscle growth and improvements in fitness are made during rest periods. The body is initally broken down and then compensates to a level above the one it was previously at. If we train when we are still in that period where the body hasn't got back above that point, we create more damage resulting in fitness loss rather than gain.

I wish I had a marker and white board because it is easier to demonstrate with a simple graph. Unfortunately I don't have the IT skills to do it on a computer but I hope you get the point!!
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  #123  
Old 10-03-2010, 01:21 AM
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wsarwani wsarwani is offline
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Quote:
Originally Posted by jenniferlynne76 View Post
"Less fat?!" *laugh* Ugh...yeah, I guess we take compliments from our in-laws in any way we can get them!

Way to go on the continued progress. You're doing remarkably well, Waleed!

-Jen
Cheers Jen
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  #124  
Old 10-03-2010, 01:24 AM
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wsarwani wsarwani is offline
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Originally Posted by billy_quiz View Post
Great progress Waleed

Well done with taking the day off too. Sometimes it can be very difficult to do but often it is the best thing to do. Muscle growth and improvements in fitness are made during rest periods. The body is initally broken down and then compensates to a level above the one it was previously at. If we train when we are still in that period where the body hasn't got back above that point, we create more damage resulting in fitness loss rather than gain.

I wish I had a marker and white board because it is easier to demonstrate with a simple graph. Unfortunately I don't have the IT skills to do it on a computer but I hope you get the point!!
Thanks Chris. I think I understand the basics but it would've been interesting to see how you'd explain further (you have a talent for explaining things so clearly - did you consider a career in teaching?).

I might have a look for more information in one of my wife's anatomy books from her medical schools days...
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  #125  
Old 10-03-2010, 03:06 AM
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wsarwani wsarwani is offline
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Last week was fairly good for me and the scales showed me a drop of 1 Kg. I worked out 4 times a week and I started logging my foods and calculating calories. My average calories for the week were 2388 - slightly on the higher side for my liking but still okay.

One of my major goals for the week will be to get enough sleep and I would like average at least 7 hours a day for the whole week so I will be mindful of hitting the sack on time and planning my evenings accordingly.

So, my goals for this week will be:

- get in all my workouts and wrap up TT Big 6
- continue to log foods and calories
- eat an average 2100 calories
- eliminate/reduce grains and dairy just to see how it makes me feel
- sleep a minimum average of 7 hours per night. Go to sleep and wake up approximately the same time every night
- do a 3 Km timed run as an off-day workout

...and this will result in:

- 1.5 Kg weight loss
- 1/2" waist loss
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  #126  
Old 10-03-2010, 07:00 AM
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weetamclan weetamclan is offline
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Originally Posted by wsarwani View Post
Last week was fairly good for me and the scales showed me a drop of 1 Kg. I worked out 4 times a week and I started logging my foods and calculating calories. My average calories for the week were 2388 - slightly on the higher side for my liking but still okay.

One of my major goals for the week will be to get enough sleep and I would like average at least 7 hours a day for the whole week so I will be mindful of hitting the sack on time and planning my evenings accordingly.

So, my goals for this week will be:

- get in all my workouts and wrap up TT Big 6
- continue to log foods and calories
- eat an average 2100 calories
- eliminate/reduce grains and dairy just to see how it makes me feel
- sleep a minimum average of 7 hours per night. Go to sleep and wake up approximately the same time every night
- do a 3 Km timed run as an off-day workout

...and this will result in:

- 1.5 Kg weight loss
- 1/2" waist loss
Great results and great goals! You're doing fantastic
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  #127  
Old 10-03-2010, 02:48 PM
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wsarwani wsarwani is offline
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Tough workout today but I still managed to make some improvements: increased DB chest-supported row weigh to 9 Kg and the DB step-ups to 12.25kg (each DB). I have also conquered the 15 sec stability ball plank!

TT Big 6 Beginner Workout C:

Warm-up circuit (2 sets):

- Cross-crawl (8 reps)
- Duck-unders (6 reps)
- Waiter's bow (10 reps)
- Plank (30 sec)
- Side-plank (20 sec each side)
- Leg swings (15 reps each side)
- Arm cross-over (10 reps each side)

1. Jumping jacks...(40,40,40)
2. Prisoner squats...(10,10,10)
3. Eccentric pushups...(6 full-2 kneeling, 8 full, 6 full-2 kneeling) each side
4. DB chest supported rows - 9 Kg...(12,12,12)
5. DB step up...(10,10,10) each side
6. Stability ball plank...(15 sec,15 sec,15 sec)

(3 circuits)

Intervals:

- 5 minute warm up
- 20 second active/40 second rest...6 sets (running)
- 5 minute cool down
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  #128  
Old 10-03-2010, 02:49 PM
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wsarwani wsarwani is offline
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Great results and great goals! You're doing fantastic
Thanks Clare!
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  #129  
Old 10-05-2010, 05:19 AM
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wsarwani wsarwani is offline
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Default Zumba!

I think it's safe to say that Zumba is now a worldwide phenomenon - it has reached our sunny shores! Here's a picture I took this morning on my way to work of a high-end spa.

I know a few people in the forums are into Zumba and thought the picture might provide for some smiles...
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  #130  
Old 10-05-2010, 05:32 AM
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wsarwani wsarwani is offline
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Last night's workout was purely about self-indulgence and doing something I enjoy. The weather is really shaping up nicely so I dusted off my "good" mountain bike, pumped up the tyres, got some batteries for the tail light from the corner shop and went out for a 45-minute ride. I think the training and workouts are working as my legs felt strong even on the uphill sections.

But like I said, it was more about feeling good and enjoying myself (which I did - immensely!) rather than "exercising". I expect the bike will be taken out regularly over the coming months...

Nutrition is going really well and I am hitting my daily calories marks consistently. While I think that tracking them is helping, I also believe that the composition of my food is making a difference as I am not having any cravings and I seem to feel satisfied most of the time. I'm hopeful of hitting my weekly targets...
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