One man's road to being Superman

[Decosta]

Age: 28

Goals: Get fitter, stronger (not to concerned about size, but I'm not going to discount it). I want to do a pullup.

Area I really want to develop: Most people seem to be bicep and arms people. I myself want to develop my triceps, back, and legs (hence why I loved doing squats,deadlifts,etc)

This should be interesting, a journal that's going to document my journey of getting fitter and stronger.

Just a intro about myself. I'm 28 years old and quite overweight (as of now, I'm 19 stones 3lbs) which translates to 269 pounds. I used to be a skinny wretch when I was younger, but bad eatting habits and a desk job put an end to that. I've always said that I would never let myself reach 20 stones, but I hit that early last week.

I tried the weights about this time last year and it worked as all I was doing was squats, deadlifts, bench, leg extensions/curls, miltary presses and lat pulldowns. Managed to feel stronger. Then motivation dropped and I stopped going.

So now, I'm getting older and keen to actually get fitter (my cv sucks to hell).

What I'm trying to do is look on the forums and see what programs works for me. I'm interested in doing Rippetoe's Starting Strength program. The only thing that I'm getting stuck on is that at work they have the following

Lat pulldown

Pec deck

Chest Press

Standing Calf Raise machine

A smith machine (I use it cos I have to, hate it though, much prefer freeweights).

A machine where you sit down, push a bar down with your feet, that brings the arms forward where you put your arms almost behind you and then you bring the arm supports down in front of your body and then back again (works your wings apparently).

Abdductor machine

Are these machines adequate or not? I'm getting some weights for free. So as soon as I get them, I'll do the exercises that I mentioned above.

As for what I did today which is needs some serious serious tweaking which I know. I just wanted to get into the gym to get active, lift some weights rather than do nothing.

I apoligise for not knowing the actual poundage, but it's merely a guide for me to know what level I'm at when lifting.

Legs/Shoulders

Squats Machine (3 sets) (level 7) - Really hate this machine

Leg Extension (3 sets) (level 10) - Had to rest for a couple of seconds on the last couple of reps, was really burning.

Leg Curl (3 sets) - (1x10,1x9,1x7) - Was really burning...Almost collasped when I stood up

Standing Calf Raises - 3 x level 10 - Really burnt my calves but was really good.

Considering that I couldn't figure out what machine hit the shouders, I just did the following on the seated row machine.

Bent Over Low-Pulley Side Lateral (2 sets of level 9)
Shrugs (whacked on a heavy weight and with a wide grip, just shrugged until failure.

This was today. As for the rest, I'm going to check out the strength program and see what's what.

As for food, I'm trying to eat clean(er) and I do feel better for it considering that I don't feel bloated anymore and I do feel better. I don't even miss the sweet stuff.

I'll post a bit later stating the stuff that I eat.

Hope to talk to you all soon

Edit - Almost forgot, I do some cardio, mainly biking for 20-40 minutes

[payton34]

well if you check out the goku vs superman thread it seems like superman has all these ****in special abilities so its gonna be hard for you to be the next one and besides why not be someone like goku who would **** up superman

[Rune]

Originally Posted by payton34

well if you check out the goku vs superman thread it seems like superman has all these ****in special abilities so its gonna be hard for you to be the next one and besides why not be someone like goku who would **** up superman

*Pulls out misc reppelant*

The Rippletoe Program is a solid one, if you can find a way to do it, then do it! I dread a gym that has only machines and no free weights *shudder*

Good luck, try to make the best you can out of whats available, and never forget about the diet!

[Decosta]

I've decided to write my journal in this section, because my aims are more to do with losing fat considering that I've come to a point where I need to do this.

Another reason why I'm doing this is because I'm getting married in september and I'll like to look good in the pictures.

Been trying to eat health for the last week and when I started last monday, I was about 19 stones 13lb, and since I've stopped eatting the rubbish, I'm currently at 19 stones 2lbs (roughly dropped from 279 to 268lbs). Also found that I don't feel bloated since I've reduced the milk and I don't crave the sweet stuff.

I've roughly calculated that my daily intake of calories needs to be 2390 which i'm trying to do. I've found out that I'm more of a grazer than an overeatter *shrug*...I just need to find good quality in between snacks.

For instance..This is what I had today (Note that I realise that my inbetween snacks need to be more filling and stuff. I know..It's just that I'm still trying to tweak and find out the plan. I'll get there.

6.30am - Porridge and scrambled eggs (2 eggs)

8.30am - Tea (Green)

9.40am - 1/2 cup of Sunflower seeds & Apple

Noon - 1 Grilled Chicken with roasted peppers, a huge helping of califlower/brocolli, huge spoonful of sweetcorn and baby potatoes.

(There was a lovely chocolate crunch dessert, but I resisted that foul temptress and sent her from my sight).

3.00 - Tea (with milk - bad idea as felt bloated for the rest of the day) and another apple and banana and some more seeds (tried my friend's sunflower seeds/pumpkin seeds that was roasted in dark soy sauce - lovely). Does anyone else have good ideas to do with them.

Then I had my workout which was

Did a warmup of a mild jog for 5 minutes..Had a bit of a rest, then did 300 metres and then upped the speed so I sprinted the last 100m (pretty proud of that considering I'm really unfit). I prefer the ellipitical but they don't have one so I thought running would be the next best thing. I don't tend to get shin splints or pains.

Squat Machine (3 sets - 8,10,10)
Machine Bench Press (3 sets - 7,9,7)
Pushdowns (3 sets - 4,4,4)
Dumbell Skullcrushers (2 sets of 7kg)
Pec Deck (3 sets - 7,7,7)
Reverse wrist curls (3 sets - 10,10,10)

By this time, my triceps were killing so much that I kept dropping the pin. Because there was no space as the small gym was filling up,went to get changed.While there, did some bodyweight dips.Tried a second set but I couldn't

Drank some luzocade sport (is this any good after a workout?)

Then came home and had an omelette filled with veg,some rice and some baked beans.

I've been reading a couple of journals and they're very inspiring.

Anyway I've rambled on a bit, so I'll let you get on your way

[Decosta]

Originally Posted by Rune

*Pulls out misc reppelant*

The Rippletoe Program is a solid one, if you can find a way to do it, then do it! I dread a gym that has only machines and no free weights *shudder*

Good luck, try to make the best you can out of whats available, and never forget about the diet!

Thanks Rune. I've just subscribed to your journal...*Gets the Green Tea out and starts reading*

As for finding a way to do it, I've get some a bar and some weights on friday, so I'll be able to start then.

[Decosta]

Nothing much today...Just the usual work,etc etc....

No workout today as I'm going to go on rippietoes strength program tomorrow when I get my free weights.

What I had today was

Breakfast - Oatmeal/Porridge and quarter of an omelette

What was interesting was that I wasn't hungry until lunchtime even though I had some green tea and an apple midway.

Then for Lunch, I had omelette again (had to finish it off) and baked beans.

Again filled me up

Then for dinner

I was going to have baked potato and almost 240g of tuna. But instead I had a small chicken kebab. Not going to beat myself up over it..Just won't have it for a while.

It's 19:40 now and I'll probably hop on the bike for 20 minutes before I go bed.

In the meantime, I'm going to get a tape measure and measure my bodyparts and post them either tonight or tomorrow.

I've been reading some journals on here

Miss Carries
Rune's
Andalite

Seems like everyone of you are making outstanding progress and I'll be taking tips when ever I can.

I was looking through my subscribed threads and noted a rep from MC26VA..Doesn't seem like he's posted. Wonder what happened to him.

In all this, I'm looking forward to losing the bodyfat and then becoming huge and strong.

Finally learnt not to wiegh mysely daily, which I know is not good for you but it's so tempting and I'm looking foward to break my first mini goal of breaking the 19 stone (266lbs) barrier.

Anyway I'm off to read some more journals.

[KeepintheFaith]

Hey, just wanted to encourage you to keep up the good work!

[Rune]

Glad to head your gonna try the strength program.. You'll be supprised how much pushing yourself to build muscle will take the fat off.

That chicken kabob.. dark or white meat? I wouldn't beat myself up about it, I eat similar things from time to time, their not bad nutrition wise except all the sodium.

[Decosta]

Originally Posted by Rune

Glad to head your gonna try the strength program.. You'll be supprised how much pushing yourself to build muscle will take the fat off.

That chicken kabob.. dark or white meat? I wouldn't beat myself up about it, I eat similar things from time to time, their not bad nutrition wise except all the sodium.

Well it's true. I'm looking forward to getting a strong base/core..I just want my back to be solid. I mean when I did some pushups a couple of weeks ago, it was a bit of a struggle. Did some yesterday and did about 15 before the soreness from the gym session set in. So small results like that make me happy.

It's amazing, I'm feeling lighter and not so bloated and I do feel stronger (even if it is all in my head - as long as it works).

I was looking at some comics that I had when I was a wee lad and in some wierd way it would be cool to have a physique like some of the characters are drawn (Bishop, Wolvie, Beast) ..Defineltly not the Juggernaut (that's just huge)

As for the chicken kebab/bob, it was red..so I can only assume dark meat.

KeepingtheFaith - Thanks for the kind words.

Aw heck, might as well say it..Another reason is that I want to get rid of this gyno (natural true, not caused by weed or steroids) that I've had since I was a kid.. It would be nice to take off my top in public (i.e the beach, not randomly in the supermarket). When I get small enough, I'll go doctors and get surgery.

[Rune]

Originally Posted by Decosta

i.e the beach, not randomly in the supermarket

Awww common, everybody wants to bust out and start posing in the middle of the supermarket

[Decosta]

Originally Posted by Rune

Awww common, everybody wants to bust out and start posing in the middle of the supermarket

That is true...Esp in the meat section...Check out these wings *pose*


Just thought of something that was said at work...In the resturant, they have the good food, the salads and the fruit and then when you go to the till, there are the flapjacks and muffins..*Curse the marketting mind and sugary goodness*

Just did 15 pushups. Still sore after yesterday's chest and tricep workouts.

[Decosta]

This has been cut and pasted from mybodycomp (not taking it as gospel, just using it as a benchmark estimate).

Your Body Fat Level Is: 23.44%

Body Weight Breakdown:
Total Weight: 268.00lbs
Lean Body Mass: 205.19 lbs
Fat Mass: 62.81 lbs

Additional Health Indicators

Body Mass Index (BMI): 35.31

Waist To Hip Ratio (WHR): 0.93

Your Metabolism

Resting Metabolic Rate 2384 cals/day
Lifestyle Calories 1549 cals/day
Total Daily Calories: 3933 cals/day

Your Measurments

Age 27years
Activity Level Active
Sex Male
Weight 268.00lbs

Abdomen 47.00in
Hips 46.70in
Thigh 30.25in

Knee 17.00in
Height 73.00in
Calf 17.00in
Neck 17.50in
Ankle 9.50in
Shoulders 49.00in
Arm 15.50in
Chest 46.00in
Forearm 12.50in
Waist 43.50in
Wrist 7.25in

[Decosta]

This is what I was about a year ago

14th Jan 2005

Your Body Fat Level Is: 22.14%

Body Weight Breakdown:
Total Weight: 267.96lbs
Lean Body Mass: 208.62 lbs
Fat Mass: 59.34 lbs


Body Mass Index (BMI): 35.43

Waist To Hip Ratio (WHR): 0.94

Your Metabolism

Resting Metabolic Rate 2418 cals/day
Lifestyle Calories 1571 cals/day
Total Daily Calories: 3989 cals/day

Your Measurments

Age 27years
Activity Level Active
Sex Male
Weight 267.96lbs

Abdomen 45.90in
Hips 44.92in
Thigh 28.45in

Knee 16.47in
Height 72.86in
Calf 16.98in
Neck 16.98in
Ankle 9.98in
Shoulders 49.91in
Arm 14.97in
Chest 45.90in
Forearm 12.50in
Waist 42.44in
Wrist 7.51in

[Decosta]

So I picked up my free weights today.. The bar is huge and much larger and heavier than my last bar I had..I'll deffo be using just the bar to warm up. As for the weight inventory, I got 28kg in the box. But I have some others in the shed that I need to get out.

A question, what are people's thoughts about doing the following in the morning before breakfast and straight after waking up

20 min Cardio bike ride
or wieght training.

I'm curious to see what you all think.

As for what I had today

Breakfast - 50g Porridge (mixed with water) and 2 tins of tuna with a spoonful of mayo

Lunch - Tuna Mayo sandwich, carrort, 2 rice cakes and a banana

Couple of fruits throughout the day

Dinner - Plate of eggs and beans

Got to put it in fitday tos ee how much calories I've had..Not much I suppose, but I'm going to have a yoghurt in the minute.

Tip - Try not to eat too much tuna in one go..You get tuna breath, a slight headache and your eyes go all funny

Also drank 2 litres of water today..Was going to the toilet like it was out of fashion.

So on the weekend, I'm going to have to tidy up to make room for these weights, then I'm going to do a workout..

Also plan to get the gf to lift the weights. Have to work with some limitations as she can't do squats, but I plan to just get her used to handling weights. So if any of you have an basic workout programs that will be effective, then I will be happy.

Also brought a swiss ball from the catalogue shop today (Argos in uk, not sure of the US equivalent).

Anyway, talk to you guys later..

[Rune]

Originally Posted by Decosta

So I picked up my free weights today.. The bar is huge and much larger and heavier than my last bar I had..I'll deffo be using just the bar to warm up. As for the weight inventory, I got 28kg in the box. But I have some others in the shed that I need to get out.

A question, what are people's thoughts about doing the following in the morning before breakfast and straight after waking up

20 min Cardio bike ride
or wieght training.

I'm curious to see what you all think.

Very good info on the myths of fasted and low intensity cardio http://forum.bodybuilding.com/showthread.php?t=747976, you can do it (not my prefrence though). As for weight training on a empty stomach, I definitely wouldn't suggest it.

[Decosta]

Well finally tried the free weights this morning.. Did the Workout B on Mark Rippetoe's program..Nicked from Andalite's journal

Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B

3x5 Squat
3x5 Military Press
3x5 Power Clean

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets
-------------

Did the warm up sets during the squats.Went light to make sure that my form was ok. Feet wanted to splay out all the time, had to concentrate to make sure that I was doing it right.

So to start, I did

2x5xbar
1x3x12kg
1x2x12kg

Work sets

3x5x24kg

It felt good to do the squats and I had to go real slow as my dog decided to lay down by my feet so I had to move him out of the way...Silly mutt.

Then I did the miltary presses

3x5x32kg.

Felt good and was really feeling it on the last couple of reps.

Then I did the power clean, but didn't know how to do it so I loaded up the wmv file on bodybuilding.com exercise page and set it to repeat and copied the way the guy did it. Again, went real slow as my dog again decided to lay by feet.

Also did 1x10x32kg of wrsit curls and the same with Barbell Reverse Curl.

Then I did some pressups 3 sets of 10 (wide, normal, close) but failed on pushup 8 on the last rep..I like the way I'm doing the pushups because I do it over the gap over the stairs.

This way I really have to keep my body straight and it keeps me honest. If you compare how I was a couple of weeks ago, I would get tired by pushup 6/7 of the first set of pushups (if I was lucky). Now I go much more than that.

General comments is that it was good to use the barbell and I think over time, I need to get some heavier weights rather than having to pile on multiple weights on the bar.


As for my diet, it was pretty loose today

Breakfast - Porridge

PWO - Glass of refreshing H2O and an apple

Lunch - Chicken baguette stuffed with red/yellow/green peppers and crunchy brocolli.

Then later on I had beans on toast and then just now had a lovely cheese sandwich with english mustard. *yummy*.. Gits in my family had an indian...Looked so good.

My shoulder feels wierd, keeps tingling..Must be reacting to the sudden introduction of the squats.

[Decosta]

Hiya Campers and welcome to another installation of

One man's road to being superman.

Episode 9 - Chillin

Managed to do 20 pushups and started to flag on rep 19. I think later, I might see if I can do 10 incline styled pushups. My goal is to do handstand pushups as I want to start capeoira which relies on alot of bodyweight..

Been reading tons of journals as mentioned before and it's amazing what goes on in people's lives.

I'm actually pretty glad I started this journal as it's allowed me to keep on track and it doesn't feel like a chore unlike the last time I tried to get fit.

Even though it's in my head,, I do feel better and my triceps do feel alot more solid. (grin)...

I plan to hit the gym tomorrow to do workout A of rippietoes program which is

Bench Press
Deadlift
Squat

Now, I don't have a bench, so I will sub the chest press in for that one and the squats, I'll just use the machine..But what can i do to sub the deadlift. I was thinking of using the seated cable row machine..stand in front of it and select a heavy weight. Then I would do the same movements as a deadlift. Would this work..

Might also throw in some lat work tomorrow.

I'm looking forward to getting a nice solid back..Want to see the definition there as well as developing my lats sp that I can do a pullup.

Shoulder is still twinging a bit though.

[miss_carrie]

just wanted to stop by and say hi! looks like you are off to a GREAT start i'm gonna subscribe to this and keep my eye on you

where are you from? it sounds like you are from the UK, am i right?

[Decosta]

Originally Posted by miss_carrie

just wanted to stop by and say hi! looks like you are off to a GREAT start i'm gonna subscribe to this and keep my eye on you

where are you from? it sounds like you are from the UK, am i right?

Thanks and yes I am from the Uk. Thanks for subscribing - You'll get your free badge in the post.


Yesterday did 12 45 degree incline pushups. Only 135 degrees to go.

Weighed myself today and so close to breaking my first mini goal (to break the 19 stone mark). I weighed in at 19 stone dead (266lbs). Only 67 more to go.

[JohnLx]

How tall are you decosta?

[Decosta]

Originally Posted by JohnLx

How tall are you decosta?

I'm 6 feet tall.. Why you ask?

...


On to other news..Went to the gym and did the following

5 minutes at a pace that was pretty fast for me to warm up. I find I don't mind running on the treadmill as long as I have something to divert my attention. In this case, the tv was on so I was watching Neighbours.

Chest Press (3x5x80kg)
Squats (3x5xPlate 10)

Deadlifts - Couldn't figure out a way to do this properly at this gym, so I skipped it..

Did some Lat Pulldowns - (3x5x60kg)
Also did another machine where you pull the bar over your head in a semi circle (if you've seen final destination 3, the machine that the black guy was on in the gym.


Finished off with 4 sets of 10 ab crunches
10 pushups
10 incline pushups

It was good, I know I prefer free weights as I feel the weight better. By the end of the workout, I was feeling it. Post work out snack was some apples.

As for food I had

Breakfast - Oatmeal

Mid morning snack - Some sunflower seeds, an banana and green tea.

Lunch - Chicken with carrots, baked beans and rosemary potatoes + apple

Some more seeds (too busy to grab something else)

Then dinner was pasta with cheese, mixed with chicken and bacon with a side serving of brocolli and green beans.

Now I'm full.

There's a capoeria class on thursday that I might go too. That should be intense cardio.

Anyone want to ask any q's about me..I'm in a generous mood to answer q's.

EDIT: Almost forgot...Did some lunges holding 7kg dumbells in each hand.

[Decosta]

Today was cardio day. I managed to do 10 minutes running which was split into

5 minutes at 10.00 km/h (don't quote me on the units), then 2 minutes at a fast walking speed, then 4 minutes at 9 km/h and then 1 minute at 12 km/h. Boy I was knackered (ie tired) but I'm glad that I ran without stopping. I then had a bit of a breather and then hopped onto the bike and did 6 minutes of interval biking at level 6.

So all in all, it was pretty good but taxing. I don't know how Miss carrie does so much of it.

Then I played pool on my own for two games just to cool down. Had a banana on the way home and here I am.

Tell me loyal fans, does certain food react with your stomach if you haven't had it for a while. The reason I ask is that milk tends to make me feel bloated and just now, I had a couple of snacker jacks and I felt instantly bloated.

Very weird feeling.

[miss_carrie]

Originally Posted by Decosta

Tell me loyal fans, does certain food react with your stomach if you haven't had it for a while. The reason I ask is that milk tends to make me feel bloated and just now, I had a couple of snacker jacks and I felt instantly bloated.

looks like you are doing great!! and in regards to food reacting with your stomach differently, i cant eat lunchmeat anymore. i dont know if it has anything to do with eating cleanly, but one day i had roast beef lunchmeat on whole wheat bread, and it made me feel so sick to my stomach that now the idea of any lunchmeat is just gross

[Rune]

Originally Posted by Decosta

Today was cardio day. I managed to do 10 minutes running which was split into

5 minutes at 10.00 km/h (don't quote me on the units), then 2 minutes at a fast walking speed, then 4 minutes at 9 km/h and then 1 minute at 12 km/h. Boy I was knackered (ie tired) but I'm glad that I ran without stopping. I then had a bit of a breather and then hopped onto the bike and did 6 minutes of interval biking at level 6.

So all in all, it was pretty good but taxing. I don't know how Miss carrie does so much of it.

Then I played pool on my own for two games just to cool down. Had a banana on the way home and here I am.

Tell me loyal fans, does certain food react with your stomach if you haven't had it for a while. The reason I ask is that milk tends to make me feel bloated and just now, I had a couple of snacker jacks and I felt instantly bloated.

Very weird feeling.

You may be slighty lactose intolerant.

As for your back the other day.. I should say that you can try doing hyperextentions in place of deadlifts if your really hard pressed, though I'm sure you could do a variety of deadlifts on a cable-pulley system aswell (albeit lighter)

[Decosta]

Originally Posted by miss_carrie

looks like you are doing great!! and in regards to food reacting with your stomach differently, i cant eat lunchmeat anymore. i dont know if it has anything to do with eating cleanly, but one day i had roast beef lunchmeat on whole wheat bread, and it made me feel so sick to my stomach that now the idea of any lunchmeat is just gross

Well I'm going to be keeping a closer eye on what foods make me feel bad and try and eliminate them from my diet. I have to admit that I did good today. Cakes were brought in at work (doughnuts, cookies, cakes, flapjacks,etc) and all I had was a banana and an apple. Lunchtime menu was no better (fish cakes, apple crumble). *Fiends*

I think I've always know about being slightly lactose intolerant. I deny it cos I love my cereal too much....

Another question:

Post a pic of someone whose body shape/definition you would want to reach..

Mine is this one

http://img153.imageshack.us/my.php?image=rock6cp.jpg

[Decosta]

Bit of a boring day today..Just eat decently, worked and then came home. Was planning to do the workout B of the rippietor program but things are twitching and hurting a bit so I'll take it slowly and skip todays...

Planning to go capoeria tomorrow, so I'll tell you all about it.

So come on, post some pics of who you would love to look like. I'm bored today so I'm in a curious mood.

Plan to measure myself later on, so I'll post the results.

[Rune]

http://www.readthecore.com/200601/matt_r.htm

Dave Gulledge about covers it for me.. I wanna look like a human tank! Only about 50lbs to go

[Decosta]

Originally Posted by Rune

http://www.readthecore.com/200601/matt_r.htm

Dave Gulledge about covers it for me.. I wanna look like a human tank! Only about 50lbs to go

Jesus, the guy is huge and when he was eighteen...That's insane..Cool...but insane.

[Decosta]

Originally Posted by Decosta

This has been cut and pasted from mybodycomp (not taking it as gospel, just using it as a benchmark estimate).

Your Body Fat Level Is: 23.44%

Body Weight Breakdown:
Total Weight: 268.00lbs
Lean Body Mass: 205.19 lbs
Fat Mass: 62.81 lbs

Additional Health Indicators

Body Mass Index (BMI): 35.31

Waist To Hip Ratio (WHR): 0.93

Your Metabolism

Resting Metabolic Rate 2384 cals/day
Lifestyle Calories 1549 cals/day
Total Daily Calories: 3933 cals/day

Your Measurments

Age 27years
Activity Level Active
Sex Male
Weight 268.00lbs

Abdomen 47.00in
Hips 46.70in
Thigh 30.25in

Knee 17.00in
Height 73.00in
Calf 17.00in
Neck 17.50in
Ankle 9.50in
Shoulders 49.00in
Arm 15.50in
Chest 46.00in
Forearm 12.50in
Waist 43.50in
Wrist 7.25in

Measured again and the only real difference are:

My Calves has gone from 17.00in to 17.5in
My arms has gone from 15.50 to 15in
My shoulders have gone from 49.00 in to 50 in


I'm also gone from a 44 inch waist to a 42 inch waist so only a couple more till I break the 40 inch waist mark. Weighed myself and I'm still around 19 stone 1, so it must be body fat that I'm losing.

Nothing major, but it's interesting to see.

--------------------------------------------------------

Did Capoeira yesterday and if you want to get fit quick and get all flexible then this is the activity for you. It was pretty intense as the movements of the art mimic squats and lunges. It also works the back, shoulders and back. This was all just the basics let alone the complicated movements. Did my first ever back bridge and that was a bit painful. So to get better at this, I plan to do alot more bodyweight squats, lunges, handstand pushups and bridges.

It was like a 2 hour solid cardio session. I would serious advise you lot to go check out a class.

[Decosta]

I'm curious, I do weights 3 times a week and usually cardio the other two (hopefully capoeria). If I want to really trim down, how much cardio should I do?