Exercising without a gym

[Skunk]

10sec.......... ,better have the van with the red cross and siren on the stand by .

 

Anyway, I am more of a sprinter than a long distance runner. Short burst ok, but long run simply CMI....

 

The first time i did Tabata Method, with Tabata Thrusters

 

total 4 mins workout. After that i was totally incapacitated for 1 hour LOL. TOTALLY couldn't move. Just lie there on the floor like a dead man.

[Topgun]

TG, beg to differ, 100kgs, is all dependent on individual fitness level,if 100kg of muscle mass, HIIT is of no problem,

if obese, then may end up somewhere else.

 

Yup. I m referring CBS when he was overweight wth layers of visceral fat and clogged up arteries...

[Mazdaowner]

Skunk try this. Well, all of you can give it a go if you want. BTW, this HIIT program is REAL serious S.H.I.T!

 

The first time i did Tabata Method, with Tabata Thrusters

 

total 4 mins workout. After that i was totally incapacitated for 1 hour LOL. TOTALLY couldn't move. Just lie there on the floor like a dead man.

 

[Xeryh]

The polyclinics are running a promotion for Omega 3 fishoils. Am popping by tomorrow to buy 2 barrels, each is only $59.

 

just got my fish oil from US ....

wow , not easy to swallow in such softgels leh , i wonder how bro CBS can swallow a few at the same time ?

 

[Xeryh]

Are you supposed to finish all 5 circuits at one go? I find that after doing 300m sprints for 6 rounds, I dont even have the strength to do chin-ups lol

 

Skunk try this. Well, all of you can give it a go if you want. BTW, this HIIT program is REAL serious S.H.I.T!

 

[Mazdaowner]

Ello, please read properly can? Since when got SIX ROUNDS? Also, I don't remember having any Chin Ups in the program either.

One disclaimer, if you do it without first knowing the physical status of your own physical health, no one will be held responsible hor.

 

You never read properly liow, already fail liow. [laugh]

 

5 rounds and 4 circuits. You do what you can, not everyone will be able to complete all 5 rounds.

When you can, then your fitness level is there.

 

Are you supposed to finish all 5 circuits at one go? I find that after doing 300m sprints for 6 rounds, I dont even have the strength to do chin-ups lol

Edited September 17, 2010 by Mazdaowner

[Hamburger]

Are you supposed to finish all 5 circuits at one go? I find that after doing 300m sprints for 6 rounds, I dont even have the strength to do chin-ups lol

this is what I buy on line....2 of each after breakfast

 

after currency conversion, is around $24/bottle(b4 shipping cost). Its 1000mg in 250 capsule per bottle.

 

what is the quantity in a barrel?

[Chickenbackside]

Yup. I m referring CBS when he was overweight wth layers of visceral fat and clogged up arteries...

Haha, yes. I was 90+kg when I started to exercise. 100+kg era was during my university days.

[Chickenbackside]

Bro. I think Skunk means that even when after trimming all the mat and such,

say if you're ripped, when you sit down, and bend forward, do you see folds of skin

round the abs, my answer is yes, you will, skin is elastic, so when stretched, it will conform to the muscle

shape, when in relaxed state, will have folds, but not the type of those "tires" as in obese people and love handles.

When pumped up after workout, 30--45mins, because the muscles are filled with blood and NO2 etc.. yes, it's tight,

when in relaxed state, no, jumping up and down, chest will move a bit also, not 24/7 tight, not even remotely possible to

be pumped or stay pumped for any longer period. Loose skin, most if not all of us will have, all depends on age, individual how long stretched etc...

 

Bro. Loose skin wise, why bother, unless it's really drastic, which I doubt so, let it be, if really bothers, then cut it off. shorts above belly button can cover, so why worry, as long as take off shirt, look sexy, can liow.

Of course can see folds. But now the folds are size S. Last time the folds size XXL, haha. I think mine are love handles lah. But can see the shape of the abs muscle type of love handle.

 

For me, the part that looks bad is the loose skin. No choice, 4 decades of being stretched to the max, then suddenly empty. Don't think it will ever be tight.

[Chickenbackside]

In nature, fish has more DHA than EPA. Something in the ratio of 1.4:1 if I remember correctly.

 

So try to buy fish oil that has the correct ratio. Most fish oil is opposite, more EPA than DHA.

[Xeryh]

Salah, I'm saying what I am currently doing on my off days when not doing resistance training lol

 

For this circuit, must finish all 4 circuits in one sitting?

 

Ello, please read properly can? Since when got SIX ROUNDS? Also, I don't remember having any Chin Ups in the program either.

One disclaimer, if you do it without first knowing the physical status of your own physical health, no one will be held responsible hor.

 

You never read properly liow, already fail liow. [laugh]

 

5 rounds and 4 circuits. You do what you can, not everyone will be able to complete all 5 rounds.

When you can, then your fitness level is there.

 

[Mazdaowner]

Either you increase muscle size to fill up a bit, or carryon working out as usual, doing what I told you

either way bro. both takes time. Main importance is still being in the best state of health.

 

Of course can see folds. But now the folds are size S. Last time the folds size XXL, haha. I think mine are love handles lah. But can see the shape of the abs muscle type of love handle.

 

For me, the part that looks bad is the loose skin. No choice, 4 decades of being stretched to the max, then suddenly empty. Don't think it will ever be tight.

 

[Hamburger]

In nature, fish has more DHA than EPA. Something in the ratio of 1.4:1 if I remember correctly.

 

So try to buy fish oil that has the correct ratio. Most fish oil is opposite, more EPA than DHA.

a check with what I take daily, got some interesting findings according to what you related:

 

1. ratio of DHA/EPA of cod fish oil is just about right, while...

2. ratio of salmon oil is 0.7 as compared to 1.4 of cod fish oil.

 

 

[Mazdaowner]

You must exercise eye muscle oso. Abu then? All 4 circuits in one round

NOTE that the exercise mentioned, squat etc.. to be done in which round as well.

Rest time very important, so bring a stop watch and time yourself.

Also, don't force yourself, if 4 circuits cannot do fast slow down, cannot do, rest 2mins longer.

cannot finish all 5 rounds, then do what you can. Weight for squats and rows, is all dependent on you

only able to do stated amount eg 10 and no more, so no light weights 5kgs etc.. which will be a waste of time.

 

At the end of the FULL 5 rounds, if you still standing, POWER, if not, work harder. And yes, I have done this before.

No treadmill, use staircase, no weights, carry your sack of rice, no rice...carry flower pot, well...lots of examples.

Really want terok, terok, kekeke...liek me, carry wife up 5 floors MSCP. up and down, then do squats. She's too light for me also. [laugh]

 

Salah, I'm saying what I am currently doing on my off days when not doing resistance training lol

 

For this circuit, must finish all 4 circuits in one sitting?

 

[Skunk]

Also, don't force yourself, if 4 circuits cannot do fast slow down, cannot do, rest 2mins longer.

 

this part i beg to differ. I think the speed and timing is super duper impt. For HIIT to be anarobic instead of aerobic, the timing has to be just right so that the muscle barely has time to recover. Must do fast + good form. If buay tahan, then don't need to complete the sets, rather than have longer rest period.

 

When i first started doing Tabata, supposed to be 8 sets, i only survived 6, then collapsed liao LOL. Then for a period of time i only did 6, rather than rest longer or do slower.....the results were very good....within around 3 weeks, i could do all 8 already :)

 

[Chickenbackside]

Salah, I'm saying what I am currently doing on my off days when not doing resistance training lol

 

For this circuit, must finish all 4 circuits in one sitting?

It's like this:

 

Circuit 1 x 5 > rest 2 mins > Circuit 2 x 3 > rest 2 mins > circuit 3 x 4 > rest 2 mins > circuit 4 x 3 > FINISH.

 

No rest in between the exercise within the circuits.

 

But in circuit 1, not all exercises are to be done in every round.

 

So whole thing goes like this:

 

Sprint on treadmill (10% gradient) for 40 secs > dumbell squat for 10 reps > front bridge for 40 secs

 

NO REST

 

Sprint on treadmill (10% gradient) for 40 secs > bodyweight squat for 30 reps > left side bridge for 40 secs

 

NO REST

 

Sprint on treadmill (10% gradient) for 40 secs > dumbell squat for 10 reps > right side bridge for 40 secs

 

NO REST

 

Sprint on treadmill (10% gradient) for 40 secs > bodyweight squat for 30 reps > front bridge for 40 secs

 

NO REST

 

Sprint on treadmill (10% gradient) for 40 secs > dumbell squat for 10 reps > hold bottom of pushup for 40 secs

 

 

REST 2 MINS

 

 

Run or climb at top speed for 80 secs

 

REST 20 secs

 

Pusups for 30 secs

 

NO REST

 

Dumbell bent over rows for 10 reps

 

NO REST

 

Run or climb at top speed for 80 secs

 

REST 20 secs

 

Pusups for 30 secs

 

NO REST

 

Dumbell bent over rows for 10 reps

 

NO REST

 

Run or climb at top speed for 80 secs

 

REST 20 secs

 

Pusups for 30 secs

 

NO REST

 

Dumbell bent over rows for 10 reps

 

 

REST 2 MINS

 

 

Run or climb at top speed for 60 secs

 

NO REST

 

Single leg rotation squat for 5 reps per leg

 

NO REST

 

Ab exercise of choice for 60 secs

 

NO REST

 

Run or climb at top speed for 60 secs

 

NO REST

 

Single leg rotation squat for 5 reps per leg

 

NO REST

 

Ab exercise of choice for 60 secs

 

NO REST

 

Run or climb at top speed for 60 secs

 

NO REST

 

Single leg rotation squat for 5 reps per leg

 

NO REST

 

Ab exercise of choice for 60 secs

 

NO REST

 

Run or climb at top speed for 60 secs

 

NO REST

 

Single leg rotation squat for 5 reps per leg

 

NO REST

 

Ab exercise of choice for 60 secs

 

 

REST 2 MINS

 

 

Run or climb at top speed for 40 secs

 

REST 40 SECS

 

Hold bottom of pushup for 40 secs

 

NO REST

 

Run or climb at top speed for 40 secs

 

REST 40 SECS

 

Hold bottom of pushup for 40 secs

 

NO REST

 

Run or climb at top speed for 40 secs

 

REST 40 SECS

 

Hold bottom of pushup for 40 secs

 

 

FINISH!

Edited September 17, 2010 by Chickenbackside

[Mazdaowner]

I know....but for beginners, specially those who are not fit or fitness level not there yet, cannot expect them

to kana heart attack also mah, so slowly at own pace, when they can catch up then increase speed and shorten rest timing,

if the guy out of breath, you askhim to do he will peng sang also. My gym one fellow did HIT on his own, all of a sudden fainted

and fall off the treadmill. Just beginneer niah, so for some have to slowly first, so long as got do, better then never do at all, tio boh?

this part i beg to differ. I think the speed and timing is super duper impt. For HIIT to be anarobic instead of aerobic, the timing has to be just right so that the muscle barely has time to recover. Must do fast + good form. If buay tahan, then don't need to complete the sets, rather than have longer rest period.

 

When i first started doing Tabata, supposed to be 8 sets, i only survived 6, then collapsed liao LOL. Then for a period of time i only did 6, rather than rest longer or do slower.....the results were very good....within around 3 weeks, i could do all 8 already :)

 

[Chickenbackside]

Speaking of Tabata training, this is the one I used initially and it was pretty instrumental in my initial massive weight loss.

 

Hard enough for beginners but not so demanding that it kills you.