Good day all, the thread has lost its mojo.
Let's try and get it back.

Nice work Agaba

Hey Barby
Welcome back

Thursday
Treadmill
At elevation 10, worked at the speed of 7 km/hr for 4 km
Made it 5 km at 12 km/hr at elevation 10

Weights

100 ab rolls


Friday

Swimming
Little weight

Today

80 x 25 feet pool nonstop
Some weight

Sunday - HIIT workout (30 second running as fast as I could then recovery walk 1.5mins, repeated this 6 times)

Hello Room, what's the best way of reducing pot belly and reduction of weight? What kind of food shld I stop eating?

I discovered that food doesn't digest in my stomach in time.

Thanks

Okay, I'm glad I found this Thread, You People have been awesome, and I've gained substantial Knowledge from reading through, thank you.

I'm 6"2, weigh 94Kg(medium-high Fat Percentage), from 96Kg when I resumed working out at the Gym some 2 Weeks ago. I had lost more than that but the Digits came back up; I realize this is as a result of Muscle Gains. At first my Goal was not to lose Weight, as such; but to firm up my Body generally and in some specific Regions; Research has shown me though, that I have to lose Fat to achieve that, so I'm incorporating Cardio(Track Runs) into my Routine starting next Week.

I've been doing a lot of Bench Presses, Squats and Deadlifts(I love these), along with stuff like Flies, Rows and Pullovers. I'll post a Log of my Workout when I'm at the Gym on Monday.


Please,I'd appreciate any Advice from Experience on when it's better to do Cardio; pre-Weights or Post?

@Koonbey
This is from my own personal experience.
As Research has shown you there is a difference between burning fat and losing weight. For you given your current weight and medium to high body fat% (am guessing from 15% upwards). To maintain your weight you will have to work extra hard to gain more muscle mass because when you get your body fat to below 15%, you should weigh less than 90kg?.

I used to weigh between 101 - 98 kg when I got serious with my exercises. I went to the gym, did my strength training (pretty much most of the things you listed). I did two days treadmill medium intensity over 5 km runs in a week.
Did this for months. How much weight did I lose? Nothing- Zero-Nada. I weighed the same.
I don't care much about bulking up, I just wanted to lose weight, burn fat and build lean muscle(this I had achieved already, but the muscles where not visible cos of the high body fat).

I went back to research and I saw what I had always known but chose to ignore which is DIET! CALORIE IN - calorie out
DIET is all it takes. I went on a high protein low carb low fat diet. consisting of eating Chicken and vegetables as my major meal. I went from the high 90s to low 90s, and then stabilised at high 80s (weighed between 87 and 90 kg for over a year.
From the very beginning I was hitting the gym 4 - 6 days a week, sometimes double sessions on Saturdays. It didn't do anything for my fat burn or weight loss. I couldn't go on eating chicken and veggies long term so I have switched to something else which is more sustainable long term. I now weigh 85 kg with a body fat% between 13 and 14%. My goal from the start was to weigh 84 kg. My new goal which I have not committed to, is to get my bf% as close to 10 as possible and weigh between 82 and 84 kg. I am 6 feet tall.

I am not saying it will be the same for you. You go to the gym already, you do full body exercises like the dead lift and squats and your other exercises but your not getting the results. In my experience you will not have any significant gains to your 'fat burn' goal by adding cardio.
Cardio has good health benefits for your heart, endurance fitness and fun if you enjoy just losing yourself in it. For me it's important to have it in your program for those reasons but not as a fat burning tool. I go to the gym to shape my body by building muscles, and by doing so I gain the health benefits of exercising regularly. I now do HIIT on a treadmill instead of steady state running.

If you don't get your diet in order, when you start cardio, you will feel you are now doing more work, burning more calories so you can allow yourself an extra wrap of semo or akpu or whatever your treat is, and you will likely put on more weight, or not see any results.

For you to still have a medium to high BF% when you already go to the gym it says to me that your still over eating. more calories in than calories out.
They say weight loss is 80% diet and 20% exercise. I say fat burn is 100% diet and nothing else.
Taking control of how much I eat is what getting me closer to my goals. This is my story, others will have different success stories, our training regime and diet beliefs will vary but I can guarantee that one thing we all have in common is that at some point we had to control how much calories we consumed and that is all you need in my opinion. (chai I don type ooo..this ish long gan)

dmz: @Koonbey
This is from my own personal experience.
As Research has shown you there is a difference between burning fat and losing weight. For you given your current weight and medium to high body fat% (am guessing from 15% upwards). To maintain your weight you will have to work extra hard to gain more muscle mass because when you get your body fat to below 15%, you should weigh less than 90kg?.

I used to weigh between 101 - 98 kg when I got serious with my exercises. I went to the gym, did my strength training (pretty much most of the things you listed). I did two days treadmill medium intensity over 5 km runs in a week.
Did this for months. How much weight did I lose? Nothing- Zero-Nada. I weighed the same.
I don't care much about bulking up, I just wanted to lose weight, burn fat and build lean muscle(this I had achieved already, but the muscles where not visible cos of the high body fat).

I went back to research and I saw what I had always known but chose to ignore which is DIET! CALORIE IN - calorie out
DIET is all it takes. I went on a high protein low carb low fat diet. consisting of eating Chicken and vegetables as my major meal. I went from the high 90s to low 90s, and then stabilised at high 80s (weighed between 87 and 90 kg for over a year.
From the very beginning I was hitting the gym 4 - 6 days a week, sometimes double sessions on Saturdays. It didn't do anything for my fat burn or weight loss. I couldn't go on eating chicken and veggies long term so I have switched to something else which is more sustainable long term. I now weigh 85 kg with a body fat% between 13 and 14%. My goal from the start was to weigh 84 kg. My new goal which I have not committed to, is to get my bf% as close to 10 as possible and weigh between 82 and 84 kg. I am 6 feet tall.

I am not saying it will be the same for you. You go to the gym already, you do full body exercises like the dead lift and squats and your other exercises but your not getting the results. In my experience you will not have any significant gains to your 'fat burn' goal by adding cardio.
Cardio has good health benefits for your heart, endurance fitness and fun if you enjoy just losing yourself in it. For me it's important to have it in your program for those reasons but not as a fat burning tool. I go to the gym to shape my body by building muscles, and by doing so I gain the health benefits of exercising regularly. I now do HIIT on a treadmill instead of steady state running.

If you don't get your diet in order, when you start cardio, you will feel you are now doing more work, burning more calories so you can allow yourself an extra wrap of semo or akpu or whatever your treat is, and you will likely put on more weight, or not see any results.

For you to still have a medium to high BF% when you already go to the gym it says to me that your still over eating. more calories in than calories out.
They say weight loss is 80% diet and 20% exercise. I say fat burn is 100% diet and nothing else.
Taking control of how much I eat is what getting me closer to my goals. This is my story, others will have different success stories, our training regime and diet beliefs will vary but I can guarantee that one thing we all have in common is that at some point we had to control how much calories we consumed and that is all you need in my opinion. (chai I don type ooo..this ish long gan)

Thanks Man, this Post of yours is rich in Insight. I see your Point on the Diet Issue, cos I love Food, and do eat a lot . From now on tho, I'll make it a Point to reduce Portion Sizes and focus on Proteins and Veggies like you said.

Today's Gym Log.
Bench Press 45kg 5x5
Squats 50kg 3X10
Barbell Curls 30kg 6X12(will increase weight and reduce Reps next Time)
Deadlifts 55kg 1X5, 60kg 4X5
Barbell Rows 30kg 3X10
Threw in some Dumbbell Pushups and Triceps Extensions, can't remember the Figures, plus a few Crunches.

For Cardio, I ran two Times around the Track, that's 0.8Km I guess , My Legs were stressed out from the Gym.


Can someone please give Instructions on how to fabricate Concrete Weights... The Insructions I've seen online use Materials that are not readily available here.

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agabaI23: I checked the link and I didnt see you. The blog has no steam too. Come back here or.....

Wat do u mean you dint see me? Besides what kind of steam are you looking for, the type that will burn your hands? I need ideas to raise the roof. send me a mail abeg.

ave you checked lately.

HourGlass3:




Wat do u mean you dint see me? Besides what kind of steam are you looking for, the type that will burn your hands? I need ideas to raise the roof. send me a mail abeg.

ave you checked lately.

hmmm
Been a while. I will do.

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*knock knock, anyone home?*

modath:
*knock knock, anyone home?*

Who goes there?

Hello House, I just found this thread with the help of a fellow NLDER. I currently weigh 85KG and hopefully I hope I weigh 60KG in 3months.
Another thing is, I'm a very lazy person wen it comes to exercise. But wit the determination in me naw that shouldnt be an excuse.

Eveluv:
Hello House, I just found this thread with the help of a fellow NLDER. I currently weigh 85KG and hopefully I hope I weigh 60KG in 3months.
Another thing is, I'm a very lazy person wen it comes to exercise. But wit the determination in me naw that shouldnt be an excuse.

Aww, this thread has been dormant for 2 months. Will look in later

hi I want to loss 24kg in 2.5 months
can someone recommend exercises that i cld do at home to reduce weight and not too strenuous
tnks

Merry christmas in arrears my people, I just dey waka pass

Stats:5'7/8inches
59 kg/130 pounds
need to lose about 20 pounds
i try to walk a lot ,30 sit-ups and 1200 skips.
Any ideas for weight loss exercises that can be done at home?

yay so happy total weight loss now is 20kg

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modath:
Merry christmas in arrears my people, I just dey waka pass

Hey Mody, happy new yeaar

kelechiMarie:
Stats:5'7/8inches
59 kg/130 pounds
need to lose about 20 pounds
i try to walk a lot ,30 sit-ups and 1200 skips.
Any ideas for weight loss exercises that can be done at home?

I am just wondering why you wanna lose weight. You wanna be fit? Good! Lose weight hmmm
Your BMI is 20.4
Are you a model or you wanna be a size zero model?
Can you upload you pic?

Eveluv:
Hello House, I just found this thread with the help of a fellow NLDER. I currently weigh 85KG and hopefully I hope I weigh 60KG in 3months.
Another thing is, I'm a very lazy person wen it comes to exercise. But wit the determination in me naw that shouldnt be an excuse.

Get your stats.
Your height in meters/fts for instance.
Lets have your diet mix for one week
Happy new year

agabaI23:
I am just wondering why you wanna lose weight. You wanna be fit? Good! Lose weight hmmm
Your BMI is 20.4
Are you a model or you wanna be a size zero model?
Can you upload you pic?

Dnt have a full pic but I just wanna be fit and yes it'll be cool to lopk like a model but i'm not fixed on that.

agabaI23:
Get your stats.
Your height in meters/fts for instance.
Lets have your diet mix for one week
Happy new year

.

I'm already following the africanweightloss Blog now. I started the program on 24th of December.

kelechiMarie:
Dnt have a full pic but I just wanna be fit and yes it'll be cool to lopk like a model but i'm not fixed on that.

My dear I didn't mean just a model. I meant that if you wanna panel beat yourself to lose more, you will be tending towards size zero model which is often not healthy. It is your choice at the end of the day. So do not let me stop you if that's what you want.

However, you should just show us a pic so we are the judge. Up to the waist pic is enough.

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ah! who dey here? babs, modath, hourglass i'm not sure u remember me. just goin through the internet and i saw this place again. thanks for all the motivatiom back then and the ones you are giving to people now. you ladies rock

Hello people, just stumbled on this and I decided to park here.
Well I currently weigh 69kg, height should be within 169-175cm and want to shed 12kg . Will update as it goes starting tomoro, hope I make it