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  1. Superdad Returns - the sequel to Becoming Superdad As we learned in last month's challenge, A Superdad is Big and Strong: Goal 1: Perform one strict handstand push-up Last time, my strength goal was focused on sandbag overhead press. I came close to my goal, but realized that the sandbag OHP is not an ideal exercise to reach my real goal, which is performing handstand push-ups. I figure if I want to be able to do HSPUs, I would need to be able to do a 1x bodyweight OHP and a 150-160 lb sandbag is just a bear to deal with, especially holding it over your head. So instead, I'll focus on the goal itself. I'll be progressing through Pike Push-ups, Feet elevated Pike Push-ups, HSPU negatives, and then hopefully a full HSPU by the end of the challenge! A Superdad looks good in his super-suit: Goal 2: Lose 1 inch from my belly Every time I try to increase my calories to bulk up, I end up adding to my belly first. I've had challenge goals in the past about trimming my midsection, and had some success, but this summer I'd really like to get down to a lean waist and stay there. Various sources agree that the "ideal" waist measurement is about 45% of your height. I'm 6'-1" (73"), so that works out to about 32.5" for my waist. I was at 35.5" when I measured at the end of May, so I hope to lose an inch a month, which equates to about 4-5 lbs of fat based on previous measurements. I'm going to shoot for this goal by following Intermittent Fasting and I'm also going to try out Carb Backloading. Other steps to achieve my goal: Track my eating at least 5 days a week I'll be shooting for about 1800 calories a day (I'm pretty sedentary aside from my 4 workouts a week). 1 gram of protein per lb of bodyweight Maintain balance in my macros (30% PRO, 35% CHO, 35% FAT) Goal 3: Strengthen those muscles under the belly fat I know that ab exercises can't spot reduce fat, but I definitely need to increase my core strength and it certainly can't hurt to tighten up my core muscles. 10 Stomach vacuums throughout the day "PLP" style reverse crunches. I started these at the beginning of June with 5 and I keep adding one each night. A Superdad plans ahead Level Up Your Life Goal: Prepare a family budget for after the baby arrives My wife wants to take 8 weeks off from work after the baby comes and she's our primary breadwinner, so it might be a good idea to plan ahead for those 2 months of reduced income... I have plenty of experience creating budgets, but I am pretty bad at sticking to them. So, I'll go back to basics for this one. Goal is to have a July-to-December budget by 7/1. https://www.nerdwallet.com/blog/finance/how-to-build-a-budget/ http://www.cozi.com/blog/6-steps-creating-budget/ https://www.payoff.com/life/money/5-simple-steps-to-create-a-successful-budget/ A Superdad appreciates his kids Level Up Your #dadlife Goal: Appreciate fatherhood everyday It has been pointed out to me that I have a tendency to treat fatherhood as a chore or a job rather than something to enjoy. With a third kid on the way, it will be that much more important to make sure I'm enjoying my little blessings. So, I'll keep a daily log of things that I appreciate about my of my kids or about being a father. Goal is to write down at least one thing a day. There you have it. Let's get to work!
  2. Did my fourth weights session today, 1st of the second week. Upped the weight a little and managed to complete all reps and sets. Feeling good. Paleo now for 14 days, feeling good, strong and happy. I've lost 7lbs. Awesome.
  3. The rest of my body is quite athletic but I can't seem to lose the last 14lbs or so of fat around my belly and lovehandles. I'm genetically predisposed to carrying more fat around my mid-section. I've been weights training 4-5 days a week for a year and a half, and in the last 6 months I've been adjusting my diet to fuel my body appropriately (more chicken and clean protein, more vegetables, less carbs and only complex carbs when I do have them). Obviously I have 'cheat' meals and eat things I like, but 80% of the time I'm on top of my diet. Does anyone have any tips on losing this last bit of fat? I want to start the next 6 week challenge (april 13th 2015) with some solid plans that will work, but I feel like I've tried mostly everything. Thanks guys! My current meal plan: Breakfast: 4 fried eggs Lunch: 2 chicken breasts, broccoli, cauliflower and asparagus. (Some days I'll add brown rice) Dinner: 2 chicken breasts, broccoli, cauliflower and asparagus. (Some days I'll add brown rice and cheese) My current workout: Mon: Pull ups, bent-over rows and knees to elbows ab raise on pull up bar Tues: Bench press, dumbell chest flyes Weds: Rest Thurs: Biceps & Triceps Fri: Shoulders Sat: Legs Sun: Rest
  4. G'day guys! First of of all, who I am: Age: 31 Height: 1,65m (5'5") Weight: 67kg (147lb) I am a brazilian guy living as a student in Sydney. I'm not really fat but within the last 10 years I developed a top belly and it really bother me and I decide to do something. I work from 6:30am to 3pm and then I go to school from 5 to 9. My workplace has a gym for the employees which I tried to use it some times before go to school. My top goals are to be successful in creating the fitness habit, eat healthy and meditate. I got the Rebel Strenght Guide and had a look on the forum, but I think that there is to much infomation and I don't know how to start everything. Need some help. Ps: I know that my english sucks but I'm working on it. Feel free to mock me.
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