Fit@40 #62 - A-Game! (Tue 12 June)

in #dlive6 years ago (edited)

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Today's thought/ pics/ vids

Today was the best I’ve felt energy wise in a long time. I did a hard cardio session in the morning followed up with a good back session with Ivar a couple of hours later. I definitely felt on my A-game!


fitat40-large.png

Today's stats

MonthDayMorning WeightCalories InWorkoutProtein (g)Carbs (g)Fats (g)
TueJune122182250+600cal, PT session (Push/ Pull)15716989

Today's workout

Walk

  • 15min

Cycle machine

  • 600cal, level 12, 39min

Walk

  • 15min

215.8

Walk

  • 30min

Breakfast

PT session:

(Circuit)
Wide Parallel Grip Lat Pull Down/ Chest Press Machine/ Woodchoppers

  • 60kg x15/ 50kg x15/ 10kg x15/x15
  • 60kg x15/ 50kg x15/ 10kg x15/ x15
  • 60kg x15/ 50kg x15/ 10kg x15/ x15
  • 60kg x15/ 50kg x15/ 10kg x15/ x15

(Circuit)
Narrow Parallel Lat Pull Down/ Chest Cable Fly/ Mountain Climbers on Rowing Machine

  • 40kg x15/ 20kg x15/ x20
  • 40kg x15/ 20kg x15/ x20
  • 40kg x15/ 20kg x15/ x20
  • 40kg x15/ 20kg x15/ x20

(Core)
Plank/ Crunches with Swiss Ball

  • 45 sec/ x15
  • 45 sec/ x15
  • 45 sec/ x15

(Cardio)
Treadmill (Interval)

  • +150cal (10min)

Last few weeks:

MonthDayMorning WeightCalories InWorkoutProtein (g)Carbs (g)Fats (g)Post
SunMay13220.63094+300cal Cardio131320141view
MonMay142222260Insanity Day 1145188104view
TueMay15222.42102Chest19520462view
WedMay16220.22143Rest day15321175view
ThuMay17217.71781Back14123143view
FriMay18219.12477+300cal Cardio, Kickboxing14521866view
SatMay19218.53152Rest day134403144view
SunMay20219.31831Leg day, bag work13167116view
MonMay21217.92052+300cal Cardio, bag work17616973view
TueMay22218.52440Chest +300cal Cardio16424754view
WedMay23218.41801+300cal Cardio12218357view
ThuMay242181991Back workout19116058view
FriMay25217.11959Kickboxing10524066view
SatMay26215.82423+300cal Cardio11830478view
SunMay27217.14447+300cal Cardio154441230view
MonMay282182563+300cal Cardio, Leg Day157231119view
TueMay29219.82130Push/ Pull workout10923390view
WedMay30219.91975Kickboxing11918085view
ThuMay31218.62088Shoulder workout15917884view
FriJune1219.51616Rest day12119344view
SatJune2219.51657+300cal Cardio10616460view
SunJune32192455+300cal Cardio126240108view
MonJune4218.72260+300cal Cardio + kickboxing113221102view
TueJune5218.61678Push/ Pull workout9618264view
WedJune6219.91986+300cal Cardio12720867view
ThuJune7218.91436Shoulder workout1284773view
FriJune8217.62396+300cal Cardio188192101view
SatJune9216.92406+300cal Cardio138215110view
SunJune10217.32129Rest day150154110view
MonJune11217.72643Kickboxing188213106view

My video is at DLive

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Wow..l like how you pull those spring up and down.. This is so beautiful and strong enough for a healthy life..I wish you could share more of such gym work always @fitat40

What’s the best amount of cardio to do for fat burning ? Is the stair master a good cardio ?

In terms of burning fat, it's all about staying in a calorie deficit. So it will mainly hinge on what you eat. Cardio is a good way to supplement your overall programmes as it allows you to burn more calories.

Stair master is a good machine. I'd say anything that you're "comfortable" doing (i.e. doesn't cause joint or ligament pain) and you can keep your heart rate at around 120-130bpm is good. How long you go for will depend on how many calories you want to burn.

Interesting post! I have small gift for you- your portrait:) I hope you like it:)

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