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Community Sports Fitness |OT| Pumpin' Iron and Spittin' Blood.

Feb 25, 2013
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VlaudTheImpaler VlaudTheImpaler do you or Mr. Stapleton have any advice or tips to increase overall strength of connective tissue like tendons and ligaments? Anecdotal or any books? In your other posts a while back I think from what I could remember it’s mainly about extremely high repetitions with very low weights
Oh snap I missed this. Hey, if I ever miss anyone's question when you've tagged me, just @ me again. Sometimes I wake up to a whole lot of notifications and for various reasons I don't get a chance to go through all of them. So please don't feel bad to pester me.

Anyway, yeah, for tendon growth, tons of reps is one of the keys. As well as time under tension. So static/isometric holds as well as very slow positives and negatives under various degrees of load. Here's a vid that shows what I mean.


The goal here is to exhaust whatever red muscle tissue you have and put the load on your tendons without doing too much damage to them. This is why we use low weight and high volume, so that after the red muscle tissue is exhausted and our tendons are taking over, it isn't too much of a load for them and we can effectively and safely activate and exercise them. This also causes your brain to pay more attention to these areas as you are using them more and this will help immensely with your body learning to remove the lactic acid faster. When I'm training tendons in this way, I don't wait too long in-between sets. When I'm going heavy and still trying for high reps, or just training my larger muscle groups, I'll wait 5 mins or more between sets.

Hangs are actually really good for this in your upper body, especially hands and shoulders but all the way down your back as well. However, if you're too heavy and it's just too much for you, try to put some bands up high, as heavy as you can find them even if you have to use several, and stand on a stool, grab ahold of them and step off the stool till your feet hit the ground. Just try to hold on as long as you can but for at least 2 minutes. Slowly add more bands over the next couple weeks or months and try to keep that same time. Soon you'll be hanging without bands and from here just add more time.

As for stabilizer muscles (As well as tendon since you'll be using the same principles here as well) and such, unstable and/or dynamic ranges of movement are key. These are still best to do with relatively low weight or at the very bottom of progressions even if you have to assist in any way. As you work these you don't want your larger muscle groups to just take over, which is what tends to happen when you suddenly put on a heavy load. Low weight in as many, dynamic directions as you can, while CONCENTRATING on activating the correct muscle sets is key.

Whether loaded or unloaded, rings are amazing for this as they are unstable and your body will intuitively use it's stabilizers to help with any movement. One legged squats, I'm finding, have this same principle. As well as many of Ido Portal's bodyweight movement/animal flow routines. Even some of the kettlebell stuff like getups and one handed hammer curl to overhead presses where you keep the weight in the same position never letting it slip in your grip so the handle is on the bottom when the weight is over your head.

I personally spend around 80% of my time training going lightweight and 20 percent going super heavy. Basically my heavy day is Tuesdays at arm wrestling practice but now I'm able to spread some heavy work in throughout the week as all of my volume increases along with my recovery times reducing for whatever reason...

Something else, almost without fail, I train the apposing muscle group directly after if at all possible. Even if it means just reversing the direction if I'm doing a dynamic movement. Getups have this all in one which is why I love them. As do pelican curls, but I'm working on those. I can probably do one this week. But I'm trying to be wise, even though I feel fantastic, since I've been picking up and pressing my new atlas stone this week. Don't want to risk damaging something just enough that it'd be hell on me during arm wrestling practice. Definitely going to try to stay on this burst of vitality as long as I can.

Anyway, I'm gonna go hit it again. Probably a couple hundred curls then some pistol squat and pelican curl progressions. Then some Atlas stone stuff. Hope this helps.


EDIT: I also wanted to add that high volume increases blood flow. High blood flow increases development, recovery AND growth. I've never felt a pump in my life like I do when I do these hundreds of reps. Not even going heavy. My hands for instance give out on me when I go heavy, like holding a really heavy weight as long as I can, FAR before I feel any sort of pump like I do after 45 minutes in the rice bucket...

Which reminds me, last week we did a grip contest after practice. We pinch gripped a smooth ~2.5inch thick 45 pound barbell plate in each hand and walked them around the tables. My buddy got 1 and a half laps with both hands. Alex got 3 with both. Mr. Stapleton got 2 and a half with one hand and 3 with the other. And I got 3 and a half with both. Granted, Mr. Stapleton had been going HARD with Alex the whole day and he spends more time with him than anyone else. He'd also been sanding the Atlas stones all morning before practice... Anyway, it feels good to excel at something around those monsters lol.
 
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Cutty Flam

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Dec 3, 2019
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Oh snap I missed this. Hey, if I ever miss anyone's question when you've tagged me, just @ me again. Sometimes I wake up to a whole lot of notifications and for various reasons I don't get a chance to go through all of them. So please don't feel bad to pester me.

Anyway, yeah, for tendon growth, tons of reps is one of the keys. As well as time under tension. So static/isometric holds as well as very slow positives and negatives under various degrees of load. Here's a vid that shows what I mean.


The goal here is to exhaust whatever red muscle tissue you have and put the load on your tendons without doing too much damage to them. This is why we use low weight and high volume, so that after the red muscle tissue is exhausted and our tendons are taking over, it isn't too much of a load for them and we can effectively and safely activate and exercise them. This also causes your brain to pay more attention to these areas as you are using them more and this will help immensely with your body learning to remove the lactic acid faster. When I'm training tendons in this way, I don't wait too long in-between sets. When I'm going heavy and still trying for high reps, or just training my larger muscle groups, I'll wait 5 mins or more between sets.

Hangs are actually really good for this in your upper body, especially hands and shoulders but all the way down your back as well. However, if you're too heavy and it's just too much for you, try to put some bands up high, as heavy as you can find them even if you have to use several, and stand on a stool, grab ahold of them and step off the stool till your feet hit the ground. Just try to hold on as long as you can but for at least 2 minutes. Slowly add more bands over the next couple weeks or months and try to keep that same time. Soon you'll be hanging without bands and from here just add more time.

As for stabilizer muscles (As well as tendon since you'll be using the same principles here as well) and such, unstable and/or dynamic ranges of movement are key. These are still best to do with relatively low weight or at the very bottom of progressions even if you have to assist in any way. As you work these you don't want your larger muscle groups to just take over, which is what tends to happen when you suddenly put on a heavy load. Low weight in as many, dynamic directions as you can, while CONCENTRATING on activating the correct muscle sets is key.

Whether loaded or unloaded, rings are amazing for this as they are unstable and your body will intuitively use it's stabilizers to help with any movement. One legged squats, I'm finding, have this same principle. As well as many of Ido Portal's bodyweight movement/animal flow routines. Even some of the kettlebell stuff like getups and one handed hammer curl to overhead presses where you keep the weight in the same position never letting it slip in your grip so the handle is on the bottom when the weight is over your head.

I personally spend around 80% of my time training going lightweight and 20 percent going super heavy. Basically my heavy day is Tuesdays at arm wrestling practice but now I'm able to spread some heavy work in throughout the week as all of my volume increases along with my recovery times reducing for whatever reason...

Something else, almost without fail, I train the apposing muscle group directly after if at all possible. Even if it means just reversing the direction if I'm doing a dynamic movement. Getups have this all in one which is why I love them. As do pelican curls, but I'm working on those. I can probably do one this week. But I'm trying to be wise, even though I feel fantastic, since I've been picking up and pressing my new atlas stone this week. Don't want to risk damaging something just enough that it'd be hell on me during arm wrestling practice. Definitely going to try to stay on this burst of vitality as long as I can.

Anyway, I'm gonna go hit it again. Probably a couple hundred curls then some pistol squat and pelican curl progressions. Then some Atlas stone stuff. Hope this helps.


EDIT: I also wanted to add that high volume increases blood flow. High blood flow increases development, recovery AND growth. I've never felt a pump in my life like I do when I do these hundreds of reps. Not even going heavy. My hands for instance give out on me when I go heavy, like holding a really heavy weight as long as I can, FAR before I feel any sort of pump like I do after 45 minutes in the rice bucket...

Which reminds me, last week we did a grip contest after practice. We pinch gripped a smooth ~2.5inch thick 45 pound barbell plate in each hand and walked them around the tables. My buddy got 1 and a half laps with both hands. Alex got 3 with both. Mr. Stapleton got 2 and a half with one hand and 3 with the other. And I got 3 and a half with both. Granted, Mr. Stapleton had been going HARD with Alex the whole day and he spends more time with him than anyone else. He'd also been sanding the Atlas stones all morning before practice... Anyway, it feels good to excel at something around those monsters lol.
This is one hell of a post Vlaud, thanks for sharing all this—this will help a lot. Gonna put it all to work real soon and start training around some of these concepts. I never knew hanging alone could accomplish stronger tendons and ligaments either, but it sort of makes sense; for some reason I never considered isometric holds and all the other things you discussed. Good looking out bro, I really appreciate reaching out and taking the time to teach us about this style of training. Most personal trainers wouldn’t even be able to offer much if anything at all on the subject but you laid it all out here succinctly in a single post

Time to prep for today’s training as well, will post results and thoughts on workout later
 

Jasonadream

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This video was recommended to me on Youtube, probably because i watched that contortionist one, and I absolutely clicked it for the obvious reasons, but i really like the look of that workout move she does here where she rests on one forearm and then alternates between them as she twists her abdomen. I'm gonna steal that. That's absolutely an area of my body I need to work on, not even to get abs... just to not have so much flab, and apart from kettlebell swings, I never target it because I loathe crunches, sit ups ,etc

Working out my neck more than my abs from watching this video.
 

Cutty Flam

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Dec 3, 2019
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Wasn’t all that bad of a session. Made progress with most lifts

Was thinking, and to add to total reps, time under tension, and overall workload to increase tensile strength and hopefully muscular gains as well - I’ll have a cool down that basically gets me 50-100 reps in for a certain amount of exercises (will probably begin w/ three) with the resistance bands, and then begin static stretching after. Works threefold: I don’t usually do cooldowns unless im in a gym so now I’ll be doing more work there, will strengthen everything, and it will allow for a much better stretching session

Thinking that I’ll aim for:
-50-100 reps OHP
-50-100 “ Rows
-50-100 “ Bicep Curls

I’ll see how a couple of weeks of additional work pays off in that way and eventually comment on how it’s all going. Will be adding more as I go
 

Kazza

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Oct 6, 2018
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This week's:
83.9kg (+0.1kg)
Waist 35.25 inches (-0.5)

Strange one this week. I added a tiny amount of weight, but lost a whole half an inch from the belly. I stuck to my fasting routine (4 days fasting, 3 days eating) and exercised 5 days (I always take a break on Sunday, but I took another break on Wed too this week). For the past week I've felt that my body has become "harder" - chest, biceps, thighs, my abs in particular), so maybe I managed to put on a little muscle.

The gyms are about to close here in the UK, which makes me glad I went for the home workout/bodyweight route, so my routine won't be affected. No changes next week, just carry on doing what I'm doing.
This week's:
82.5kg (-1.4kg)
35 inches (-0.25)

Well, it looks like my body was saving up all the weight loss for a big showing this week - 3lbs in one week ain't bad! Stuck to my usual routine (fasting Mon, Tue, Thur, Sat) and eating whatever I want on the other three days (actually fairly healthy in terms of meals, with plenty of fruit and veg, but with lots of sugary snacking in between). Light jogging outside everyday (nice weather this week, no rain!) plus alternating Pilates/yoga and bodyweight workouts.

I already said my body felt "hard" last week, but this week my muscles have really got a bit of a pump going on. There has been lots of 3D action going on with the arms and chest, it's like going from 16-bit consoles to 32-bit :messenger_tears_of_joy: . Before I decided on the whole fasting way of losing weight, I was a little worried that it would cause me to lose a lot of muscle as well as fat, but those fears now seem to have been completely unfounded. I'm definitely making some muscle gains and my body has obviously been using my fat reserves for energy on fasting days, which is exactly what I wanted.

No changes next week. If I were to make a prediction, I would say my weight will stay more or less the same after this week's big drop and my waist will go down another 0.25 inches. Stay strong, everyone 💪💪💪
 

jufonuk

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Jan 1, 2009
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Long week tired did one set of my list of exercises. Decided to try burpees. Wow. Really hard. Also don’t have a mat. So rather not just try and drop to the concrete floor. Managed one or two before feeling like shit hahaha god exercise. Will work on trying to be able to do five in a row without collapsing lol.

I think even if it just five minutes of something each day I’m going to try an move somehow.
 
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haxan7

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Anyone here use CBD for recovery / pain?
I took a couple gummies every day for a month and felt nothing noticeable, maybe a slightly increased sense of calm but at the level where it was probably placebo. They weren't cheap gas station gummies either, I bought them in a CBD shop after talking with the guy.
 
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Maiden Voyage

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I took a couple gummies every day for a month and felt nothing noticeable, maybe a slightly increased sense of calm but at the level where it was probably placebo. They weren't cheap gas station gummies either, I bought them in a CBD shop after talking with the guy.
I might wait until CBDMD does a sale to try it out. Some skateboarders I follow mentioned using it for recovery so it piqued my interest. I get some joint pain, mostly in my knees & elbows.
 

bonk64

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Ive been working out at a gym with their weights in a parking lot. Bootleg ass muscle beach. All cramped in the hot ass sun. Cant get on anything. I miss my big inside gyms. Gonna run alot more now instead. Ill try to get jacked again next summer. Shred city! Jk i drink too much beer. Keep lifting bros.
 
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TheExorzist

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I think I'll revamp my nutrition... yet again. :messenger_grinning_sweat:

Anyone here every tried going through the day with just two meals? And no, I'm not thinking about classic intermitted fasting (although I guess this'll be some sort of IF). What I'm thinking of is only eating for breakfast immediately after getting up (usually 6 am for me) and my post workout meal (usually around 6-8 pm for me). So I'll be looking at 2 big meals every 12 hours.

Persistant as I am in this shit I've been trying to crap everything I eat right now into two meals only and boy... those meals are gonna be god damn huge...

My issue is this... I cannot stand feeling full throughout the day. I've been quite happy with both my breakfast and dinner for quite some time now but matter what I do and how much I change it, I just can't get my fucking lunch in check so I can feel well in the afternoon. Not sure if it's because I fucked up my intestines of the past few years or because I eat this heathly (loads of complex carb and shit) but I always tend to get bloated after lunch - and boy do I hate this.

So first I was thinking about dividing my lunch into smaller bits and pieces but halfway through went like... not this shit again. If I do this I have to again carry food with me all the fucking time. Nah... no more. With that remained only one other option... 2 meals only.

Let's see how this one goes. Already had a bigger breakfast today and am feeling quite well so far. Dinner is up in 3 hours and I'm decently hungry again. Though I haven't had a lot of movement today because of home office this. Only been for a quick 20 minute run at my lunch break. Real test for this nutrition will be next week though when I'm in the office again and then naturally next month when gyms reopen..

Wish me luck brahs. Hope this is finally the nutrition I've been searching for more than a year now. Don't know about y'all but this is such a huge headache for me. Finding a heathly nutrition plan with which is feel well while providing my body all the ingredients to have energy and build muscle has been a royal pain in the ass.
 

DunDunDunpachi

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Nutrition requires a look at digestibility. You can pack in the macros but that doesn't mean anything as to how much of it you are actually digesting and putting into your body. The body is happy to inefficiently shit out all those proteins and complex enzymes in mass quantities without putting most of it to good use, if the food quality is poor and/or your guts are in bad shape.

Fermented foods like sauerkraut, milk kefir, and tempeh improve gut health. The body uses fibrous foods to supplement/assist the breakdown of complex fats and proteins anyway by providing food to the bacteria responsible. It's not so much a matter of "eating fiber to provide enough bulk for your poop", though that is a part of it. It's a matter of providing sufficient bacteria-fuel to properly digest the food.

Fasting helps tune your metabolism as well. As an organism, the body gets into a rhythm if it eats three times a day. The body gets into a different kind of rhythm if you eat every other day. Decide what rhythm is the proper tool for your current situation. If you have body fat I lean on the side of fasting + all-day all-body conditioning. If you lack muscle mass I lean on the side of high fat + protein in the morning + focus on muscle conditioning.
 

TheExorzist

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Nutrition requires a look at digestibility. You can pack in the macros but that doesn't mean anything as to how much of it you are actually digesting and putting into your body. The body is happy to inefficiently shit out all those proteins and complex enzymes in mass quantities without putting most of it to good use, if the food quality is poor and/or your guts are in bad shape.

Fermented foods like sauerkraut, milk kefir, and tempeh improve gut health. The body uses fibrous foods to supplement/assist the breakdown of complex fats and proteins anyway by providing food to the bacteria responsible. It's not so much a matter of "eating fiber to provide enough bulk for your poop", though that is a part of it. It's a matter of providing sufficient bacteria-fuel to properly digest the food.
Just googled which foods are good for gut bacteria and yeah... got that on in check. Though thanks for mentioning it. I may try to shove in Sauerkraut into my evening salad. Completly forgot about that.

Fasting helps tune your metabolism as well. As an organism, the body gets into a rhythm if it eats three times a day. The body gets into a different kind of rhythm if you eat every other day. Decide what rhythm is the proper tool for your current situation. If you have body fat I lean on the side of fasting + all-day all-body conditioning. If you lack muscle mass I lean on the side of high fat + protein in the morning + focus on muscle conditioning.
I have no real problem with body fat. I'm actually quite lean and shredded. Litereally my only problem area for years now has been my lower belly, which is can't seem to get rid of. Probably genetic but I just can't help but to keep trying to get rid of it. The issue I am facing now is that I acutally want to bulk but do it clean and healthy without making my problem area even worse. So nutrition has been a headache for me for quite some time... or more like, ever since I started paying attention to it a couple of years ago. It's a neverending story.

Thing is, I'm pretty sure I should go a bit more dirty with my meal plan in order to be able to handle the amounts of food. But since I've had bad skin all my life and only managed to clean it up with heathly nutrition I KNOW it'll get bad again if I go dirty(er). So perhaps you can see my dilema.
 
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jufonuk

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Just googled which foods are good for gut bacteria and yeah... got that on in check. Though thanks for mentioning it. I may try to shove in Sauerkraut into my evening salad. Completly forgot about that.


I have no real problem with body fat. I'm actually quite lean and shredded. Litereally my only problem area for years now has been my lower belly, which is can't seem to get rid of. Probably genetic but I just can't help but to keep trying to get rid of it. The issue I am facing now is that I acutally want to bulk but do it clean and healthy without making my problem area even worse. So nutrition has been a headache for me for quite some time... or more like, ever since I started paying attention to it a couple of years ago. It's a neverending story.

Thing is, I'm pretty sure I should go a bit more dirty with my meal plan in order to be able to handle the amounts of food. But since I've had bad skin all my life and only managed to clean it up with heathly nutrition I KNOW it'll get bad again if I go dirty(er). So perhaps you can see my dilema.
Eat twice as much. Of the same thing
 

DunDunDunpachi

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tbh TheExorzist TheExorzist I'm a fattie who never had trouble w muscle-mass and then I got lean. If you are lean and hoping to pack on more muscle, that's gonna come down to long-term conditioning and nutrition, not short-term adjustments. If you are "shredded" but still have lower belly fat that speaks to an unresolved metabolic issue or circulation issue. The body only hangs on to fat to store calories or to store toxins.
 
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TheExorzist

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tbh TheExorzist TheExorzist I'm a fattie who never had trouble w muscle-mass and then I got lean. If you are lean and hoping to pack on more muscle, that's gonna come down to long-term conditioning and nutrition, not short-term adjustments. If you are "shredded" but still have lower belly fat that speaks to an unresolved metabolic issue or circulation issue. The body only hangs on to fat to store calories or to store toxins.
Well, that is perhaps the case in theory but in it's not always so easy. Some people (like me) store an unproportional amount of fat in certain areas compared to others. I just happen to be one of those. So while I may have only 10% body fat, that vast amount of this seems to be stored in my lower gut. It's not unheard of. I acutally just saw a video with Arnold the other where he touched on that subject. He talks about it right at the beginning.


I myself think it has a lot to do with your skin structure. Meanin, it your have a thick or a thin skin.
I used to work out with a friend and it was just a perfect example because he was the opposite of me. It showed the way that when we bulked, he never had issues with his gut, whereas I had as usual. But on the other hand he was never able to get as shredded as me on arms and upper body. Like for me, when I train and especially with propper light, you can litterally see the muscle structure on my upper body. Sorta like my skin is paperthin. My buddy on the other hand.... Boy, if you'd see a single veign on his arms it was something.

So yeah, I do think skin play a huge role in it.
 
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DunDunDunpachi

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Well, that is perhaps the case in theory but in it's not always so easy. Some people (like me) store an unproportional amount of fat in certain areas compared to others. I just happen to be one of those. So while I may have only 10% body fat, that vast amount of this seems to be stored in my lower gut. It's not unheard of. I acutally just saw a video with Arnold the other where he touched on that subject. He talks about it right at the beginning.


I myself think it has a lot to do with your skin structure. Meanin, it your have a thick or a thin skin.
I used to work out with a friend and it was just a perfect example because he was the opposite of me. It showed the way that when we bulked, he never had issues with his gut, whereas I had as usual. But on the other hand he was never able to get as shredded as me on arms and upper body. Like for me, when I train and especially with propper light, you can litterally see the muscle structure on my upper body. Sorta like my skin is paperthin. My buddy on the other hand.... Boy, if you'd see a single veign on his arms it was something.

So yeah, I do think skin play a huge role in it.
I lost the bodyfat long before the skin, leading to loose tissue-paper sort of texture on those areas (belly, thighs).

I'm aware of the countless studies and excuses given for why people have belly fat. I not only had belly fat but a gut, nice curvy gut that hung over my waistline. The gut is gone and the fat is gone. I distinctly remember "stages" along that path. The gut shrank into a "belly", then slowly it shrank into a "bag of lumps" as the fat outpaced the skin, then it was mostly "loose bag", then it was more than a year of slimming down that skin without putting on more fat (a process I am still engaged in). This process, however, is on the scale of weeks/months. Vasculature (or lack thereof) is not something a diet tweak will address.

The human organism only stores fat for the two reasons I listed. Your body type won't cause the body to artificially hang on to fat during a calorie deficit (i.e. fasting). Your body might burn through that fat faster or slower compared to another given person, but the purpose of the localized storage does not change. Circulation and toxins might be a part of the issue. Do you smoke weed, smoke tobacco, drink alcohol, and/or eat foods high in preservatives? Does your belly tissue have good circulation i.e. the body can actually reach the fat storage and utilize it? In this sense, "localized fat burning" is kinda true, because if you work out muscle groups, your body will increase the vasculature in that area, which also enables your body to more easily break down skin tissue and remove fat cells for usage or disposal (in the case of stored toxins).

Sorry if this comes across as a lecture. I'm not claiming to be an expert, just someone who did indeed lose the belly fat and it was not by worrying about body type nor carb/protein ratios nor eating 6 times a day nor anything "tricks" that. The only easymode trick I know is cold training, since brown adipose fat is proven to eat up yellow fat. Everything else I've tried requires grit and razor-sharp determination for months (if not years) before you see the results. Might not be the answers you need but I rarely see those things mentioned in the overwhelming field of "how to lose belly fat" videos and books and studies.
 
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TTOOLL

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With autumn here, you're going to have to either accept that you're going to be running in the rain, or not running much at all. Once you make that decision in your head, it becomes easier to just get out there whatever the weather. I slipped this week and got a backside full of mud, and have accidently found myself ankle deep in a bog I assumed was a normal patch of grass. I'm starting to embrace the wetness now and just think "fuck it" and get out there. It becomes kind of fun once you get used to it.

Congrats on the engagement btw!
Thanks for the incentive dude, yesterday I went for a run and it was raining. It was awesome!! Btw, here in Brazil the rainy season is hot as fuck.
 

TheExorzist

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I lost the bodyfat long before the skin, leading to loose tissue-paper sort of texture on those areas (belly, thighs).

I'm aware of the countless studies and excuses given for why people have belly fat. I not only had belly fat but a gut, nice curvy gut that hung over my waistline. The gut is gone and the fat is gone. I distinctly remember "stages" along that path. The gut shrank into a "belly", then slowly it shrank into a "bag of lumps" as the fat outpaced the skin, then it was mostly "loose bag", then it was more than a year of slimming down that skin without putting on more fat (a process I am still engaged in). This process, however, is on the scale of weeks/months. Vasculature (or lack thereof) is not something a diet tweak will address.

The human organism only stores fat for the two reasons I listed. Your body type won't cause the body to artificially hang on to fat during a calorie deficit (i.e. fasting). Your body might burn through that fat faster or slower compared to another given person, but the purpose of the localized storage does not change. Circulation and toxins might be a part of the issue. Do you smoke weed, smoke tobacco, drink alcohol, and/or eat foods high in preservatives? Does your belly tissue have good circulation i.e. the body can actually reach the fat storage and utilize it? In this sense, "localized fat burning" is kinda true, because if you work out muscle groups, your body will increase the vasculature in that area, which also enables your body to more easily break down skin tissue and remove fat cells for usage or disposal (in the case of stored toxins).

Sorry if this comes across as a lecture. I'm not claiming to be an expert, just someone who did indeed lose the belly fat and it was not by worrying about body type nor carb/protein ratios nor eating 6 times a day nor anything "tricks" that. The only easymode trick I know is cold training, since brown adipose fat is proven to eat up yellow fat. Everything else I've tried requires grit and razor-sharp determination for months (if not years) before you see the results. Might not be the answers you need but I rarely see those things mentioned in the overwhelming field of "how to lose belly fat" videos and books and studies.
No problem mate. I appreciate all input as I always assume the other knows something I don‘t.

Thing is, everything you mention... I heard and read it all before. And from what it feels like I tried absolut everything over the past couple of years. I mean, I‘ve been cutting down to as much as 79 kg just because of that. You can imagine how I looked like with 1,98 m in height. And even then, being that skinny, my lower belly didn‘t go away completely. I tried countless ab regiments to active the muscles, normal cardio, intervall cardio... my countless diets... boy, the diets... and still, the fat around my belly button won‘t leave me. This summer I had visible veigns on my obliques for crying out loud and still, the fat around the belly button was still there. So yeah, about that science...

But hey, humor me mate. How exactly did you get rid of the last bit of you belly fat? Perhaps you can tell me something I haven‘t heard before.
 

DunDunDunpachi

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No problem mate. I appreciate all input as I always assume the other knows something I don‘t.

Thing is, everything you mention... I heard and read it all before. And from what it feels like I tried absolut everything over the past couple of years. I mean, I‘ve been cutting down to as much as 79 kg just because of that. You can imagine how I looked like with 1,98 m in height. And even then, being that skinny, my lower belly didn‘t go away completely. I tried countless ab regiments to active the muscles, normal cardio, intervall cardio... my countless diets... boy, the diets... and still, the fat around my belly button won‘t leave me. This summer I had visible veigns on my obliques for crying out loud and still, the fat around the belly button was still there. So yeah, about that science...

But hey, humor me mate. How exactly did you get rid of the last bit of you belly fat? Perhaps you can tell me something I haven‘t heard before.
Well other than cold training and long-term (6+ months) of fasting regimen, I don't know what extra tip to offer. I lost most of the fat doing those, even before adding in the exercise routine (which I started this past March).

Since I began with one big giant lump of "stubborn belly fat", the last stretch didn't feel any more stubborn than the beginning. I doubt there was anything extra or unique I was doing at the end to finally get rid of it other than a general increase of body fitness. I wish I had a more specific answer for ya.
 

TeezzyD

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My walks with my dogs have turned into full on jogs with my dogs. I used to just do it sporadically, now we both love the speed increase. I'm not lookin forward to winter and potentially busting my ass on the ice. She likes to pull lol
 

TheExorzist

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DunDunDunpachi DunDunDunpachi Just so you know the advice is appreciated... I‘ve looked a bit deeper into the fermented foods issue you were talking about and found out that my diet is largly lacking those (or at least the most efficient ones) after all. So here I am back from the store...



Let‘s see how this‘ll affect my digestion and if I can finally raise my caloric intake to bulk up without going through the day bloated as fuck.

Either way, thanks for the tipps brah.
 

DunDunDunpachi

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Those look tasty! If you're thrifty you can make your own milk kefir and sauerkraut too (it's incredibly easy) but don't feel then need to rush into it. Cutting out sugar might be another puzzle-piece TheExorzist TheExorzist

The metabolic pathway for sugar digestion (liver, insulin, fat-storage, etc) is on the opposite side of the pendulum of fat usage. The smoking gun is that high insulin levels in the bloodstream will prevent your body from pulling out fat storage. Your body digests/regulates sugar based on glycogen levels (stored carbs) and insulin levels, NOT based on caloric needs. Pause and read over that again.

Feasibly, you can put yourself into a "sugar spiral" where you are eating at or below caloric maintenance levels, but because your metabolism is tilted toward sugar digestion and storage, the body simply refuses to pull out stored fat at a sane rate (making it feel like it is taking forever). Sugar also promotes a particular gut biome that isn't the best for complex fat/protein digestion, which is why I mentioned the fermented foods.


A permanent removal of sugar isn't necessary. But a temporary fast from sugar might be needed to re-tune the metabolism and clear out that fat.
 
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TheExorzist

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Those look tasty! If you're thrifty you can make your own milk kefir and sauerkraut too (it's incredibly easy) but don't feel then need to rush into it. Cutting out sugar might be another puzzle-piece TheExorzist TheExorzist

The metabolic pathway for sugar digestion (liver, insulin, fat-storage, etc) is on the opposite side of the pendulum of fat usage. The smoking gun is that high insulin levels in the bloodstream will prevent your body from pulling out fat storage. Your body digests/regulates sugar based on glycogen levels (stored carbs) and insulin levels, NOT based on caloric needs. Pause and read over that again.

Feasibly, you can put yourself into a "sugar spiral" where you are eating at or below caloric maintenance levels, but because your metabolism is tilted toward sugar digestion and storage, the body simply refuses to pull out stored fat at a sane rate (making it feel like it is taking forever). Sugar also promotes a particular gut biome that isn't the best for complex fat/protein digestion, which is why I mentioned the fermented foods.


A permanent removal of sugar isn't necessary. But a temporary fast from sugar might be needed to re-tune the metabolism and clear out that fat.
Cool, thanks. But sugar isn't my issue at all. There were times I haven't been eating anything sweet for months. Even now the only sugar my body gets is when I buy a slice or two of some cake per week. That's it.
 

DunDunDunpachi

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Fasting, live resin, and cardio were in my iron sights this week as the biting cold returns. I'm running inside the perimeter of my backyard, approx 110 meters, sprinting on the straightaways, always keeping under 30 seconds (avg male speed, nothing impressive), repeating these brief sprints every 10 minutes (unless I'm held up by something).

By afternoon these really add up. It isn't intense enough to make me sore, but I'm sucking wind like a lard-ass.

I'm skipping rope in the garage at an intense pace for a minute or so at a time. I used to do two feet but now I hop from either foot to the other. I am still doing 1 mile farmer walks (yo Tesseract Tesseract ) with the kettlebell, and (MUCH) shorter farmer walks in garage with the 60lb and 80lb. The meta-goal here is to be fit enough for 1 mile runs (8-10min pace) and 2 mile runs (20-22min pace) and then ramp up from there. I've never been a runner, not even when I played sports in hs. I've always hated running miles but I realize it is very much in line w my personal goal of building up my lower body, especially the feet since I am doing everything barefoot nowadays.

I ordered four of these. Two are mine, two go to the guy who is using me as his sparring dummy. We Voltron them into a decent-sized floorspace when we spar.



Primary functions are to practice our solo drills (especially falls, rolls, throws, sweeps, etc) and for safer practice, now that we are incorporating borba sambo into the mix. Once I put em through the paces i will report back.

25F right now, soaking it up through my bare feet.
 

JimiNutz

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Did some double kettlebell snatches yesterday with a pair of 24kg bells.

I've never had the luxury of having two KBs of the same weight before but one of my friends has recently got into KBs and has spent a lot of money on building a collection.

We did 30 seconds work and 30 seconds rest for 20 sets. Got through over 110 reps in total which I'm pretty pleased with as it was my first time doing the double KB snatch.

Gyms are closed in the UK again but a friend of mine has agreed to hold pads for me for a couple hours a week in his garden so that I can still get some boxing work in.

I'm still drinking WAY too much though. Finding it hard to stop.
 

DunDunDunpachi

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Did some double kettlebell snatches yesterday with a pair of 24kg bells.

I've never had the luxury of having two KBs of the same weight before but one of my friends has recently got into KBs and has spent a lot of money on building a collection.

We did 30 seconds work and 30 seconds rest for 20 sets. Got through over 110 reps in total which I'm pretty pleased with as it was my first time doing the double KB snatch.

Gyms are closed in the UK again but a friend of mine has agreed to hold pads for me for a couple hours a week in his garden so that I can still get some boxing work in.

I'm still drinking WAY too much though. Finding it hard to stop.
Jealous of matching kb weights :messenger_smiling_hearts:
 

JimiNutz

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Jealous of matching kb weights :messenger_smiling_hearts:
Yeah they're awesome.
My friend has invested in double 16kg, 20kg, 24kg and 32kg KBs. It's fucking crazy how expensive they are now though.

I bought my first 20kg KB 10 years ago and I don't remember it being expensive at all but they are more than double the price now. I guess it's a result of this fucking Covid lockdown shit and people working out at home more often.

We're supposed to be doing another workout outside with the KBs this morning but it's currently pouring rain here in sunny England. Gonna try and convince my friend that the added rain will just help to cool us down.