Fitness Journal 2: The Return of the Yodha

Hello everyone,

I was hoping to start a new journal anyway so was pleased that Canuck Singh Ji has decided to start the forum afresh with what looks like a new server.

Anyways over the last year on Sikh Inspired Fitness I've lost a considerable amount of weight. Indeed over the last 1 month I've lost about 4kg. The goal I have set myself is to lose another 6kg. Thereby totaling a weight loss of 10kg over a three month duration. This will take me finally to my ideal weight. Despite this I want to go under this barrier and will reassess when I get there

The way I plan to do this is through cardio, weight training and most importantly diet. With regards to the later am planning to have a mixed diet with absolutely no junk food. Anything I eat will be made by myself. And as I can't make that much I will be relying on alot of fruit and veggies.

That's all for now.

15/03/2010

15mins, xtrainer 200kcal
9mins, bike - hill training 100kcal

Great to see you come over, please advertise for us wherever you can so we can re-establish our member base

Ok, today was solely a cardiovascular day. Didn't spend to long in the gym, a max of 40mins.

Stretching
20 mins, xtrainer, 275kcal
5mins, rowing, 50kcal
Cool down stretches

Right got in yesterday:

X-trainer, 15mins, 200kcal
Bike, Hill clib, 8mins, 100kcal

Bench 20kgx10, 75kgx10, 90kgx10, 100kgx5
DB Bench 20kgx10, 40kgx10, 52kgx8
Pec dec 25kgx10, 40kgx10, 50kgx10, 60kgx4
Row Seated 20x10, 50kgx10, 75kgx10, 100kgx10
Pull down 20x10, 40kgx10, 50kgx5

Right anyways so as you know I'm currently in fat loss mode. So I want to maintain strength levels while losing weight. Canuck Singh Ji and Hsingh I wanted to know your opinions on low carb diets?

I have seen from experience that you can not maintain strength (both muscle and cardiovascular) on low carb diets. I have also seen from experience that you do not need to low carb to loose fat, all that is required is a calorie deficit. Research has shown that it is better to increase activity to achieve this deficit rather than cut calories.

Contrary to what the lovely fitness and food industry will have us believe, your body NEEDS carbs, it can't function optimally with them. Just make smart choices when eating carbs, eat whole wheat and natural (not in a can) carbs as much as you can.

Also, if with your current diet, you are not gaining any weight, then simply by incorporating some cardio 2-3 times a week will produce a calorie deficit enough to achieve fat loss.

I see.

Right yesterday 100kcal, xtrainer, 100kcal bike hill training.

Also did leg workoyut will post this later on.

Mmm thanks for the advise about the carb diet. I got the idea from a couple of ppl at the gym who,ce been successful with it.

Right...lost 2 more kgs. So since The end of Jan Ive dropped about 7kg so three more to get to the initial target and then to reassess and move forward. Ok last weeks leg workout:

Stationary Lunge with dumbells 44kgx8, 44kgx6, 48kgx5
Duck Squat with Dumbell 30kgx10, 30kgx10, 30kgx10
Squat 30kgx10, 80kgx10, 100kgx10, 120kgx10
Ankle flexion with plate 10kgx10, 10kgx10, 10kgx10
Heel raise: 30kg x 10, 70kg x 10, 100kg x 10
Cable Kickback: 20kgx10, 25kgx10, 30kgx10

Btw today's workout:

10min, 100kcal, bike - hill climb

Arms and Shoulders

Barbell Shoulder Press 10kgx10, 45kgx10, 55kgx41/2 lol, 60kgx21/2
Dubell Raise 40kgx10, 44kgx8, 44kgx6
Front Deltoid Raise 14kgx6, 16kgx4, 16kgx4
Bicep Curl 20kgx10, 24kgx5, 26kgx4
One hand Cable Pushdown (Triceps) 20kgx10, 25kgx10, 30kgx4
Forearm Curl 16kgx10, 18kgx10, 18kgx10
Reverse Forearm Curl 16kgx10, 16kgx10, 16kgx10

Ok...wasnt feeling too good today, so took it easy with the cardio

X-trainer, 10mins, 135kcal
Bike, Hill clib, 10mins, 85kcal

Bench 20kgx10, 75kgx10, 90kgx10, 100kgx6
DB Bench 20kgx10, 40kgx10, 52kgx8
Pec dec 25kgx10, 40kgx10, 50kgx10, 60kgx3
Row Seated 20x10, 50kgx10, 75kgx10, 100kgx10
Pull down 20x10, 40kgx10, 50kgx4

Thankfully my numbers are still sticking