Amper daar...

[SV MAD (Henk)]

Ek doen 6 lesings met calipers

[Gerhard]

Right,

My oggend sessie lyk soos volg.

Maandae doen ek bene en die res vd week Super Sets

4 Super Sets wat my nou so 35 min vat

Super Set 1
60s wall sit
25 x 3 sets push ups
30 x 3 jackknives
5 close hand chin ups
10 dips

Super Set 2
60s wall sit
20 x 3 diamond push ups
30 x 3 jackknives
5 chin ups
10 dips

Super Set 3
60s wall sit
20 x 3 Pike Push ups
3 sets van 60s Plank
5 chin ups
10 dips

Super Set 4
60s wall sit
25 x 3 Push ups
3 sets van 60s Plank
5 chin ups
10 dips

Teen die tyd sweet ek al lekker en dan 15 min op die fiets om cardio te doen en dan sop nat te sweet...

Ek sit elke week 5 pushups by en 10 reps vir die abs by.

[SV MAD (Henk)]

Lyk baie nice Gerhard!

Ek sal dalk kyk om Superset 2 en 4 se pushups met dumbbels te vervang om die spiere bietjie te skok. Doen 10 reps, maar dat jy fail op rep 9 of 10 met swaar gewigte.
Ook Superset 1 en 4 se maag oefeninge met gewigte te doen, max gewigte vir 10 reps tot jy fail.

Dan gaan jy lekker jou spiere skok, en hulle gaan beter definieer en groei.

[Gerhard]

Lyk baie nice Gerhard!

Ek sal dalk kyk om Superset 2 en 4 se pushups met dumbbels te vervang om die spiere bietjie te skok. Doen 10 reps, maar dat jy fail op rep 9 of 10 met swaar gewigte.
Ook Superset 1 en 4 se maag oefeninge met gewigte te doen, max gewigte vir 10 reps tot jy fail.

Dan gaan jy lekker jou spiere skok, en hulle gaan beter definieer en groei.

Henk,

Die rede hoekom ek push ups doen is om weg te kom van gewigte en die benches wat altyd vol is.

Glo my maar Bedfordview V&A is besig van 05:00 in die oggende.

Elke super set se push ups teiken die spiere verskillend.

Glo my maar die spiere word geshock want die 3rd set is dan basies druk tot in gee...

Soos die spiere sterker word kom meer reps by...

[SV MAD (Henk)]

Ek hoor jou. Dis hoekom ek oor lunch tyd gym, ek haat dit as ek moet wag vir benches.

Jy kan ook die bench press mashjien gebruik, sit swaar en doen 5 reps, rus 20 sek en doen weer 5, halveer die gewigte dadelik, doen 5 en halveer weer en doen weer 5. Dit is erg.

[Gerhard]

Henk,

Die gym het die bench press masjien uit gehaal ek het hom so gebruik toe hy daar was.

Noe roer ek die push ups en dips om die bors spiere te teiken.

[SV MAD (Henk)]

crap gym, enige gym moet bench press masjien he as dames bench press wil doen. Gaan praat met management by die gym en vra hoekom?

[Gerhard]

Right,

Dinge begin nou rigting kry maar nog n klomp werk om te doen.

Die oefen is nou n lewens styl en ek geniet dit baie...









Volgende doelwit di winter is om vet % te laat val na so 12% toe.

Betekin ek sal 3 keer n week in die aande cardio doen en dan sommer abs ook...

[Gerhard]

Hoe lyk dit wie oefen nog???

Is dit nou net ek en Henk oor wat aan gaan met die oefen?

Ek het van laas week Maandag net Saterdag as n rus dag gehaad.

Gister n baie harde bene sessie gehaad en kan voel vandag ek het rus nodig...

Sal so dag of wat kaans gee en dan shock ek die lyf weer met n strawwe sessie of wat.

Dit lyk nou of ek vas haak op 95kg maar solank ek bly vet brand is ek tevrede ...

[PWV]

Skat jy sal dit nou regkry om 'n boog te span!

[FHM]

Gerhard jy maak my bekommerd maat....jy nou so erg begin oeffen en spierbou, en dit net voor jy na die Arabierse anties toe gaan...aan die anderkant - daar is ander anties ook in Dubai...hehehehe.

Grap sommer - respek vir jou deursettingsvermoe - was daar - weet wat dit vat!

[Gerhard]

Gerhard jy maak my bekommerd maat....jy nou so erg begin oeffen en spierbou, en dit net voor jy na die Arabierse anties toe gaan...aan die anderkant - daar is ander anties ook in Dubai...hehehehe.

Grap sommer - respek vir jou deursettingsvermoe - was daar - weet wat dit vat!

Hehehe

Gee my maar n boere nootjie enige dag.

Ek weet wat loop in Dubai rond...

Nee dankie nie vir my nie...

[SV MAD (Henk)]

Excellent Gerhard
Hou so aan.
Ek sal pics post oor so 2-3 maande, wanneer ek my doelwit dan bereik het. Is nog besig om te groei soontoe!

[PWV]

Koffie! Koffie! Koffie!

http://fatburnsolution2.com/?12/1

[Gerhard]

We hear it all the time – 20% exercise, 80% diet. Or, wait…is it 30% exercise and 70% diet? Aren’t abs made in the kitchen, but you won’t get definition without some heavy liftin’?

It’s not that these sayings are untrue so much as they’re misleading. No worries, I’m here to clear this up for you.

There is no mathematical way to break down whether exercise or diet is more important for your goals. If you want to run a marathon, changing your diet isn’t going to help you with endurance. Exercise, specifically running, will. This goes the same for any goal – gaining muscle isn’t achieved by just increasing protein consumption, it’s gained by exercise. Sure, the two go hand in hand, but is it really as simple as an 80/20 or 70/30 ratio?



So what are these numbers trying to tell us? If you’re falling short on your goals – fitness or weight loss – you need to look at your diet. If you don’t appropriately fuel your body you’re not going to get anything out of it. Additionally, if you’re trying to lose weight, falling into the “exercise your pizza away” trap will lead to a vicious cycle. Exercise should never be a compensatory tool for any meal you just ate.

The truth of the matter is that diet is very important, and much easier to tailor than exercise for weight loss. If you want to lose weight, you must create a caloric deficit (you can read about this here). Creating a calorific deficit by switching out high calorie foods with low nutrient density for low calorie foods with high nutrient density (see: trading pizza for chicken breast) is much easier and takes all of 1 minute. If you wanted to burn those calories off, you’re committing yourself to miles of running or hours at the gym. It’s easier to rein in your diet and make small changes here and there than to spend surplus time at the gym to “make up” for a bad diet.

Additionally, people tend to underestimate what they eat and overestimate what they burn. The science behind burning calories is not exact. The science behind the caloric content of your food an estimate. Watching your portions is easier, and more effective, then plugging away on the treadmill for 4 hours every morning.

Diet is important because your body requires fuel to function. It also takes less time to swap out high calorie for low calorie than exercising “off” excess calories.

Exercise is important because without challenging your body, you’ll never see results. Lifting weights, running, swimming, etc. is how you increase muscle mass, strength, endurance or cardiovascular healthy. Diet alone cannot do that.

It’s not x% vs. x% – it’s a good balance between fueling your body and making it work hard.

[Gerhard]

Koffie! Koffie! Koffie!

http://fatburnsolution2.com/?12/1

Jou lyf is jou "Fatburner"

Gee hom die regte petrol en oefening en hy doen die werk.

Gee hom klomp foefies en jy rig meer skade aan.