The Most Comprehensive Fat Loss Program Ever!


After a watching UndergroundWellness‘s videos for a year now I just found out he posted a playlist of “The Most Comprehensive Fat Loss Program Ever!”.
I do agree to most of it except from the protein shake warning. Personally I think they are great and I don’t think they are that harmful. But the point is this is a great list of videos.
Have a look for yourself.



Stressful week?…maybe?

Day 64: March 4, 2008- Screaming For FreedomImage by ashley.adcox via Flickr

For the past week I have been a bit under stress.

I was depressed, I felt giving up on everything. I got to the point of not leaving my room. Which then led to not going to the gym or just going out fully. But somehow I was able to attend a party at a friends house which I enjoyed. I tried new things and discovered a new lifestyle (well I didn’t follow through with it as I am still not into this party stuff. But I am willing to go and follow through next time).

To tell you the truth it was the first time I went out to a party, drank and enjoyed myself. But it felt uncomfortable as I didn’t get drunk enough to get involved. Well that is what I thought. Overall I really enjoyed it, I talked to a few girls.

Well going back to the subject of having a stressful week, I did have my ups and downs throughout the week due to work and *other* issues (can’t talk about it right now, but I will). And somehow it cleared up over the weekend and I really got some of the stress and depression out of my system. For example now I am not angry at stupid mistakes from other people. I just somehow let it go, which feels weird and good. Yeah, I know it sounds a bit weird talking like that but I was depressed and angry for weeks and I just got pissed off for nothing.

If I keep that up everything will be alright.

Well I have to finish up, today I will continue tomorrow. Writing this felt really good. I will post some more tomorrow.

Strength training

A Nike athletic shoe.

Image via Wikipedia

Today I’ve done some strength training all around. Here is what I have done:

  • 10 min warmup
  • 4 sets on lat pullups
  • 4 sets on triceps
  • 3 sets on triceps+chest pushdowns
  • 3 sets on quad
  • 3 sets on quad curls
  • 4 sets on chest push
  • 3min rewarmup
  • 3 sets of crunches
  • 3 sets of leg raises

It seems that I now need to increase activity on my core and find new techniques, I will try to save up and pay for a personal trainer to teach me some new activities to do to keep me at it for a few weeks so that I don’t get bored.

Today I ate 2/3 of an ice-cream and threw the rest away, I was just craving for one after dinner. So the ice-cream intake just came around 120cal (its the mini magnum with double caramel.

I also started to feel some joint pain, I might get some jointace.

I am also planning on getting a new pair of shoes tomorrow

Monday’s workout

You can't see me, But I can you

Image by Mark Witton via Flickr

I wasn’t able to stick to my plan today as there were a lot of people at my gym but I did my cardios worth.

Here is my programme:

  • 15 min Run/Jog/sprint max at 11km/h
  • quick loosening of the leg muscles
  • 4 sets of 12 on the chest (21kg)…seems a bit easy now but I will increase next week.
  • 3 sets of 12 on the triceps (25kg)
  • 15min run/jog/sprint max at 11km/h

Tomorrows planned programme

  • 10min warmup
  • shake the legs
  • 3 sets of 12 on the quads (115kg)
  • 4 sets of 12 on the chest (21kg)
  • 4 sets of 12 on the triceps (25kg)
  • 4 sets of 12-10 on the lats
  • 3min re-warmup
  • 3 sets of 15 on crunches + weights
  • 3 sets of 15 on leg raises
  • Stretches
  • 1min cooldown

I hope i get enuf time ….

But in other news:

I have started to get a good hang on my food intake for two weeks now, I have lowered my choco intake aswell as sugar intake. I have replaced them with fruits and other nutrients with fructose.

I did have one little bit of choco and diet coke on Sunday under moderation as I didn’t want to turn like those people who starve themselves silly of life.

Week 2

A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates).

Image via Wikipedia

Last week I didn’t lose much weight but I did quite well on performance from a quick check up at the weights now compared to what I was doing a few weeks ago.

I am still at 100kg and that did dip down to 98 on Wednesday last week but it got back up by Saturday. While analysing what I was doing, I felt that over done it with a subway.

But now this week I am going to increase my activity to see if there is any change. Below is my programme for this week.

Monday (Cardio + core)

  • 10 min jogging running
  • 4 sets of 8 Chest at 28 or 21kg
  • 3 min jog
  • Stretch
  • 6 min rowing
  • 10min jogging/running
  • 3 sets of two core exercise

Tuesdays will be posted on Monday, it will be more of an intensive weight lifting on the upper body.

Wednesday will be full cardio with rowing

  • 7 min warmup
  • Stretch (full extent)
  • 6-10min rowing
  • 15min running on an incline of 1 or 2
  • 3 sets of two core exercise

Thursday and friday will be posted soon. I will also be posting my daily intake if possible but it would be around the same thing everyday.

Knowing when you are doing too much weight

A lot of people seems to be pushing themselves a bit too much and hurt themselves when doing weights. From reading a few article and some past experience a quick way of knowing when you are doing too much weights is understanding your body.

For example you have to see the responce of your body when lifting the weights around your 5th time, if you feel that your are making faces or your body or muscle is shaking drop down a few weight and just increase your rep.


if you are doing some triceps lifts starting at 25kg, your first 5 lift will seem easy but when you reach the 6th or 7th lift you seem that you are struggling to push it all the way up. You would normally feel a shake on your arm. Drop it down and drop a block of weight down to 21kg and do another 1-2 sets of 8 or 12 depending on what you had planned. I normally plan for 3 sets of  12 but if i feel I can’t do the new weights I go for 3 sets of 12 on a lower weight and 2 more sets of 8. This is good if you want to increase your endurance.