2013 CUK Fat/Fit Club

[Dallas]

Is there a reference for all the terms, i don;t know what erg, ergo, tabata etc mean.

This is a problem i find with a lot of work out regimes, they assume a lot of knowledge, i spent a few hours yesterday understanding what super-sets, drop-sets and giant-sets are.

This is 100% rowing machine based, therefore removed all erg(o) refs:

1. 2000m warm-up pace followed by tabata: fast as you can f@cking go for 20seconds, rest for 10 seconds and repeat this 8 times.
Then do a 5k to the point that it is slightly uncomfortable/out of breath (think 70% capacity). Every 1000 meters push hard (think 90% capacity) for 200m then settle back to uncomfortable (70%).

2. 500m at 100% Capacity, rest for 1 minute. Repeat this 10 times.

3. 20 minute warm up: 10 seconds hard then 10 sec light x 10; rest 2 mins and repeat 5 times.
15 minute warm down

4. 750 meters max pace x 8 with 3 minute rest btwn.

5. 1st session 10 k steady pace. 2nd session 3 x 500 meter flat out pieces.

6. 8 x 3minutes at stroke rating 32 with 90 second rest between

7. tabata: fast as you can f@cking go for 20seconds, rest for 10 seconds and repeat this 8 times. Followed by 40 minute moderate intensity

8. 15 minute warm up followed by 12 x 1 minute pieces (as hard as you can go) with 20 second rest between. 40 minute moderate intensity

[BrilloPad]

Finished off the day with cycling home followed by 1 mile jog!

So thats 24 mile cycle, 1 mile swim, 1 mile jog, 2.5km row. And some situps and some weight work. And I have eaten fruit/veg/chicken/veal.

I need more days like these.

[MarillionFan]

Finished off the day with cycling home followed by 1 mile jog!

So thats 24 mile cycle, 1 mile swim, 1 mile jog, 2.5km row. And some situps and some weight work. And I have eaten fruit/veg/chicken/veal.

I need more days like these.

Odds on CUK Poster most likely to cark it before the end of 2013.

Brillopad - Evens.

[mudskipper]

Fair dinkum!

Bring out the chocolates

Few extra kilos may be healthy: experts | smh.com.au

Edit: I do like that the article is from tomorrow.

[SimonMac]

Bread is and always has been my weakness, nothing beats a freshly made sandwich, and I know even if I fill it with salad the bread is still the bad thing, are tortilla type wraps any better?

[MyUserName]

I am going to finish the last month of the Insanity DVDs and keep up with my 1000 sword shots a week.

Should be able to get to group training most weeks now we have changed things at home.

Intend fighting at a tournment in June and two in August (one singles and one melee).

Once Insanity has been completed will go back to sledge dragging, sandbag carries, farmer's walks, interval training and will also buy a shot put to include that.

[norrahe]

Bread is and always has been my weakness, nothing beats a freshly made sandwich, and I know even if I fill it with salad the bread is still the bad thing, are tortilla type wraps any better?

Try corn wraps rather than wheat based ones.

A home made sarnie is probably better for you than a shop bought one.

Try making your own soups to have in the evenings, I normally make a large batch and then freeze it, you can then take one out and nuke it when you want it.

Same for stews, make a large batch serve with beans, lentils or rice.

[MyUserName]

Subscribe to graze.com and have a healthy snack box mailed to you everyday?

[SimonMac]

Try corn wraps rather than wheat based ones.

A home made sarnie is probably better for you than a shop bought one.

Try making your own soups to have in the evenings, I normally make a large batch and then freeze it, you can then take one out and nuke it when you want it.

Same for stews, make a large batch serve with beans, lentils or rice.

My main, and usually only meal of the day is at lunch time, I go to a sandwich shop rather than by processed and packed, soup is a good idea, but yet again I still can't think about eating soup without a wedge of crusty loaf

[Old Hack]

My main, and usually only meal of the day is at lunch time, I go to a sandwich shop rather than by processed and packed, soup is a good idea, but yet again I still can't think about eating soup without a wedge of crusty loaf

WSMS - We make all our own soups but, more importantly, also make our own sourdough, and other, bread and soup can't be eaten without bread, I cannot make the disjoint.

I think the only proven method I have seen others lose weight is exercise and good diet. The one I have seen lose weight and keep it off consistently, didn't eat carbs anytime after lunch, and the only carbs he ate were complex ones e.g. brown rice, whole meal pasta, wholemeal bread.

I'd also add that the only exercise I have done, and seen others do, which really does yanks the weight off, is cycling. I have no idea why, no scientific proof, but you can eat like a horse when you cycle lots and still maintain a set of abs