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Disil

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  1. Hey neefert. I've posted a couple paragraphs on DDPYOGA here the other day that should answer most of your questions. I did it for 5-6 days a week with several 30 day challenges where I didn't miss a workout throughout the year. I started with the Diamond Dozen & Energy workouts, then did Fat Burner + Red Hot Core (on the same day) mostly for a long time and a couple months ago went on to do mostly Diamond Cutter + Red Hot Core. In the end, it's pretty much up to you and your preferences though. I don't like Strength Builder much so I don't do it often, Stand Up is great for balance and flexibility, but since my main goal was weight loss I didn't do it that much either. I would advise you to check out every workout at least once and see what fits your current needs and abilities the best. Some do the more difficult and longer workouts, but modify a lot while others do mainly the easier workouts, but use no modifications at all and focus intensely on dynamic resistance and form, also getting an excellent workout in. In the end, as long as you do it regularly and eat well, things will work out just fine. Nutrition is the biggest factor though, so just doing the workouts won't help too much with getting into shape. The program guide offers a great nutrition section as well and while I don't stick to the eating plans there it still is a pretty good idea if you absolutely don't know where to start/what to do.
  2. Oh, I almost forgot about sprints. I never really was in the physical shape before and actually, trying some stair-running (sprint up, walk down, repeat 10-15 times at ~25 steps) back when I was smoking was one of the major factors in quitting smoking eventually because I was feeling so horrible during and afterwards. Now that I am in better shape though, I was planning on trying some interval training along the lines of walk 2 minutes, run at 80% for 20 seconds, walk 2 minutes, run at 85% etc. for a total ~20 minutes or do some windsprints at a near soccer field I just found the other day (recently moved to a completely new area). What you recommend nutrition wise makes a lot of sense. Bumping up the volume would totally work, since I always feel like I "could" eat some more, but usually hold back because I'm trying to keep a caloric deficit and it would still keep me away from the pitfalls that could be completely new things, like all of a sudden adding a lot of liquid calories in the form of milk for example. Maybe I can even feed off the new energy I get and improve some strength-related parts of certain poses or my running times. Whoey I get excited now! Absolutely spot on regarding posture. My hips aren't aligned correnctly (which is why my left shoulder always looks to be higher than my right) and I hunch a lot, way too much, posture while sitting is horrible as well. I've read articles, watched ted talks on it and am really attempting to improve myself there, but I found it to be one of the more difficult adjustments to make. Yoga already helped quite a bit with it (it was a lot worse) and I have to constantly remind myself to adjust my posture with post-its and mental queues, but yeah, totally working on it! I only have one question left which relates to this: This sounds somewhat counterintuitive to me, because we're taught how activities that keep us aerobic like walking or light jogging are ideal for fat loss, because it promotes the usage of fat as fuel. Now of course if my overall goal were to burn more calories then intense anaerobic exercise would burn more of them, but burning more calories from fat would rather happen when being in the so called "fat burning zone" i. E. at 60-70% of my maximum heart rate which I usually achieve during most of the exercise I'm currently doing. Did I miss something there? Thanks so much for taking the time. And yeah, you totally sounded like a bro and it sounded great!
  3. Thanks for the advice Kvothe, really appreciate it! I have always kept my protein intake high, both because I wanted to minimize muscle loss during my weight loss and because it fit my diet anyway, so should I increase protein intake as well or simply up my overall caloric intake by adding more rice/potatoes etc.? A typical day when trying to stay below 1800cal for weight loss looked like this: First meal of the day: 3 egg omelette in olive oil with 1 red bell pepper and 80g feta cheese (~600cal, ~42g protein) + 1 Apple (~90cal) + 1 Joghurt with flaxseed sprinkled in (~130cal, 9g protein) Second meal of the day: tuna salad in cold-pressed rapeseed oil with roasted pine nuts, sunflower seeds and pumpkin seeds as topping (~650cal, 57g protein) Which has me at roughly 1470cal and 108g protein and that is without snacking on stuff like almonds, brazil nuts or a second joghurt with berries which I sometimes do and sometimes don't. As you can see from that little example I'm basically doing IF almost by accident since I only eat twice a day and usually both meals within 6-8 hours of eachother and a huge gap until the meal of the day after. The only issue I have is to work out before eating that first meal, simply because I usually wake up hungry. My main limiting factor right now is money. I've been intrigued by kettlebells ever since I saw them a few years back, but never really thought more of it, because I never really was a weights guy and I had bought a pair of dumbbells a while back only to sparsely use them so I put that thought away again. This was also one of the reasons why I saw the yoga program as such a good investment as there really is nothing cheaper in the long term that I could've picked.The idea for me was to alternate between 1) yoga+push-ups, pull-ups and handstand practice and 2) running, doing each every 2nd day, providing me with rest as well as something to do every day with the yoga and the calisthenics working as means to build some muscle and the running as a means to increase endurance and overall something that keeps me happy & going outside regularly and will help me work towards my goal of running at least in the 10k this September which as a former smoker will be one of those things I never imagined I'd be able to do. Thank you also for the kind words. I guess I'm still really self conscious about the way I look/come across and with my height being the way it is I'm just really cautious now that I've come this far. Even upping my caloric intake to 2k+ is frightening to me, but I feel that I'm in a place where I can control it better now. Out of curiosity, what would you estimate my bodyfat to be at, just going from the pictures? My scale really doesn't give too good of a result so my estimate really is just that.
  4. Alright, so a little information beforehand. I'm 29, 5'7'' and have gone from 185lbs to 136lbs from May '13 to March '14 and have held that weight without problems for 6 weeks now. My main form of exercise is yoga, DDPYOGA to be exact (which is probably best described as a mixture of Vinyasa Yoga and calisthenics) as well as some bodyweight exercises like push-ups and hopefully soon handstands and pull-ups. I have started to run 5 miles every 2nd day recently and enjoy it so I will probably continue with that, too. This is me, going from Day 1 to Day 300 (the last two pictures on the right and the side-view all being from day 300): My main issue right now is that I'm not sure what I should do in regards to my nutrition, mostly because I don't exactly know which is the best way to achieve my goals and part of me wonders whether my goals are even reasonable or if I have a somewhat twisted body image and haven't become used to the new me yet. This is what I've written down most recently: New Goals (as of April 16 2014): - run at least a 10k or a half marathon (depending on progress) in September - master a free handstand for at least 15 seconds - further decrease bodyfat%, but with the overall goal of feeling the best I can physically still in mind - manage to do a full pull up and work towards doing several - stand up into bird of paradise Due to being relatively short I don't want to gain much mass, because I already struggle, feeling as if I'm shaped like a barrel and I fear that bigger limbs/neck would only accentuate that. I also have no huge interest in or affinity for actual weight lifting beyond the previously mentioned bodyweight exercises. The pictures don't show it too well, but I still have a little gut (see side view) and small love handles, especially when totally relaxed. That pretty lean ideal also fits with my exercise related goals, which go more towards flexibility, endurance, but also to improve at bodyweight exercises. As far as diet goes, I've reduced carb intake immensely, both to help with the weight loss, but also due to various health issues directly related to major carb sources (oat crossallergy, wheat sensitivity, general problem with overly processed food) and went from atkins/low carb to a modified paleo diet that still includes various non-paleo foods because I like them and they are healthy and have no ill effects on me. Now, my biggest question really is whether to continue this diet and on a caloric deficit to further reduce my bodyfat% (should be somewhere around 15% I would estimate), keep the diet, but create a caloric surplus in order to gain some muscle while minimizing fat gains or modify the diet to something a little less "healthy" to create a caloric surplus and gain some fat back only to then cut again to end up at a lower bf%. Alternatively I could just keep the diet as is and up the caloric intake to a level where I just maintain the weight, but I feel that despite working out, this would lead to little to no changes in my body composition - or am I wrong there? Thanks in advance fellow rebels. Appreciate any help or suggestions!
  5. I'm pretty much in the same boat as you, although I'm not entirely sure yet whether it's wheat exclusively or maybe something else too. I ate a rather large portion of ice cream (well, the whole package, 1000ml) and had severe issues very similar to what you described and also what happens if I eat a few bowls of cereal, snack on a bag of pretzels or eat too much bread. I went to a doctor about 2 years ago because I thought it might be that I'm lactose intolerant but the respective test turned out negative. Also, going about 90% paleo, I still keep eating cheese occasionally with no ill effects. Maybe I'm just not used to processed food in general anymore or HFCS..I don't know. Like others have said before, you've pretty much got it narrowed down by now and I don't know that a visit at a doctor would help you in any way. As for consumption of those kind of foods, I take it similarly to garlic, loads of beans or other foods that can be problematic either socially or physically: Rarely, in the right circumstances and in moderation if at all possible. On a side note, I've experimented with several recipes where I use wheat flour and cook/bake things directly and I have had much less of an issue after eating those foods than when compared to processed food with similar composition. For example, ricotta blueberry and ricotta cinnamon pancakes, spicy crepes and banana coconut fritters (yes, I really enjoy Gordon Ramsay's recipes ) all haven't led to cramps, much increased gas or severe (only mild, if at all) bloating, so the jury's still out whether the issue is wheat or simply food that is "too processed". It's difficult to make out what exact ingredient is giving you trouble if the problematic food has a list as long as most processed foods do. Edit: Just figured I add this: If it really were Celiac's, you wouldn't even entertain the idea of eating "little amounts" of wheat, given those who suffer from it usually can't even eat food that has come in contact with other grains that contain gluten.
  6. Yeah, that's definitely one of the reasons why I am starting to get more active here instead. It's just more people and in a more sorted manner. I still enjoy the blog section though, it's a lot of fun to follow people's journey over the months.
  7. Happy you liked it. Are you registered at http://www.teamddpyoga.com ? If you are, feel free to buddy me, check out my blog posts or photos at my profile over there *click*. Also, the overall community there is really great, lots of inspiring people, stories and support.
  8. Then I'd say take the HRM with it. I've bought this one, but it was a lot cheaper then and where I bought it (amazon.de, being from Germany and all) and the HRM from the site is probably better than it, too. It's certainly worth it for that low of a price. I paid $100 just for the Max Pack and I would do it again in a heartbeat.
  9. Disil

    Why brown rice

    There was a great article on rice over at Marksdailyapple that pretty much confirmed what I instinctively did anyway (eating only parboiled rice and only eating it 2-3 times per month) and I feel it's definitely worth a read: http://www.marksdailyapple.com/is-rice-unhealthy/#axzz2zo70BK1U
  10. I've been doing DDPYOGA for close to a year (351 days to be exact) now and it has been pretty much my only form of exercise during that time. I have recently started running 5 miles every second day and started working on my handstand and also have begun doing dumbbell exercises at home, but I wouldn't be able to do any of those if it weren't for the DDPYOGA to begin with. I absolutely recommend the purchase no matter your age, fitness level, weight, gender - it really is a great fit for any Rebel. Now to your questions, the workouts range from 15-20 minutes for the shortest workouts (Red Hot Core, Energy), 35-40 minutes for other workouts (Mixed Tape, Strength Builder) to 50-70 minutes for the more difficult ones (Diamond Cutter, Double Black Diamond). You can also (and are encouraged to) combine workouts, so what I've been doing in the beginning is Chain Fat Burner (~25min) and Red Hot Core (~15min) together and now I do the same with Diamond Cutter (50min) and Red Hot Core, making for an excellent ~1h workout. As for changes, it's very dependant on the work you put in, but provided you do the workouts 4-5 days a week and stick with it, progress is inevitable. I've increased my flexibility immensely, went from 185lbs to 136lbs within 10 months while more than halving my bodyfat (30%->14%) and my endurance seems to have improved as well, given I couldn't even run half a mile when I started and was able to run 5 miles cold without any practice and without taking a break 3 weeks ago. That is just the physical side, mentally I feel it helped me a lot, too, but that is more difficult to measure, especially since some things certainly are to be attributed to the weight loss and change in appearance, but I feel calmer and stronger, more confident and overall just..happier. Regarding the HRM, I bought the cheapest one I could find on amazon (like $30) from Sigma since I didn't have any big expecations or requirements, I just needed to know my HR and that's it. From what I have heard, people are satisfied with the HRM that can be purchased together with the program, but if you think you can save some money buy buying one seperately then go for it. The important part here is to make sure that it's one wit a cheststrap as most if not all of the wristwatch only ones tend to be very unreliable/inaccurate. A quick word about the program: I really enjoyed the ease with which you can get into it, it's very accessible, you are offerend (and encouraged to use) modifications whenever necessary. The headline always is "make it your own" and to "adapt and modify" and due to the way it is designed (dynamic resistance, lots of modifications), you can make every workout as easy or as difficult as you want or need to. Even almost a year in I can make Energy so difficult that I'm sweating bullets within 10 minutes, but I can also breeze through Diamond Cutter if I feel like it. Oh, and from what I've heard, both Steve Austin and Jim Ross advertise for it on their podcasts with special offers on the Max Pack so you might wanna take advantage of that to save some (I don't know how much it is).
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