Fitness bookmarks (Updated)

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Snowbun

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As the title describes. I have some YouTube playlists but they are made and edited for the current program I'm following. I'll just post and update with things I like here so I can add notes.

  • Daily morning stretch for posture:


  • Good stretch before getting up after sitting for a long time:


  • Good for triceps, started today (May, 30th). Check results at the end of next month:
  • Notes: I was too lazy yo keep it up with the other exercises. I might try to add it as a "post-dinner" or "before bed" routine.


  • Recommended for easy everyday routine:




  • 2020 workouts:
    • 1st finished program - Started on February, 16th. Completed on March, 6th. I only did the low impact versions and my weight went down a bit but I gained it back again because I returned to my lazy couch potato habits. *sigh*
    • 2nd finished program - Started on May, 21st. Completed on June, 17th. Good results. I was more committed and started "carb cycling" by having 2 "low carb" days during the week (and later added another one, making it Tuesdays, Thursdays and Saturdays). Not strictly keto or paleo, just avoiding rice, anything wheat-based and refined sugars. Still eating lots of vegetables and fruits.
    • 3rd finished program - Started on June, 22nd. Completed on July, 16th. Added resistance bands on day 3. Okay for maintenance, no visible results on muscle gain but slightly toned glutes and waist.
    • 4th finished program - Started on July, 20th. Completed on August, 16th. The current weight is very stable (49.5-50kg). I added Mondays to the "low carb" cycle to see how it will affect body fat percentage. The lowest so far has been 26%. Overall, I've gotten used to the exercises so it was a bit easier towards the end but I wasn't a big fan of the 20 min HIIT in this one. The 5 min. warm-up routine is pretty good though and I'll probably add that as a morning stretch alternative.

  • Micro-cut planning:
    • A 5-day stricter diet (Mamamoo's Solar fruit diet based)
    • Pay attention to water intake (10 cups daily - approx. 2.5L)
    • Do the following workouts vids every day:





  • Micro-cut results:
    • Diet worked very well!! I wasn't feeling hungry or restricted and since I sorta calculated the macros around it and adapted the fruits/veggies to my liking instead of just following blindly. I also did a large meal prep during the weekend that helped me have more time for other chores. It made me realize that for the low level of activity I do nowadays, 1200cal can be very filling.
    • I reached my lowest weight (48.35kg) at the end of the 5 days. Lowest body fat percentage was 25.7%. I might really need to add some weights to my regular training to reach my maintanance goal.
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Comments

    1. Gandire Alea Oct 8, 2021
      I'm trying to work myself back to squats. I think I need to improve my stretch between my legs to keep my tailbone from feeling itself being pulled.

      Right now, I just do 100 push ups, I try to do 100 chin ups, but so far I can't even reach 30 (in parts)
      I also go to the gym to use the electric bike
      Snowbun likes this.
    2. Snowbun Oct 8, 2021
      @Gandire Alea tbh it's been a while since I trained without skipping exercises and I'm finally at the end of a 3 week straight routine. But my dead butt syndrome has been flaring out...(It's always my right side hamstring) so I gotta do more lower half strengthening and stretches...
    3. Gandire Alea Oct 8, 2021
      @Snowbun
      yep, things that include jumping around, or even running, are out.
      A shame cause running was the easiest way to do this.
      Now push ups and chin ups are the way to go
    4. Snowbun Oct 8, 2021
    5. Gandire Alea Oct 8, 2021
      I can't do some of those
    6. Needyneedle Aug 30, 2020
      @Snowbun Wow, thank you for updating me with more details. I appreciate it a lot! I guess I should not really rely on body % fat weigh scale then. I might just follow Chloe Ting's two weeks shredded challenge though but I have to eat cleanly first. lol
      Snowbun likes this.
    7. Snowbun Aug 28, 2020
      @Needyneedle So... after a few months of using it daily and observing the graphs on the app, I think I can say that the scale is only precise enough if you are already aware of your own body composition. Like, if you keep yourself really hydrated consistently and if you keep track of your bowel movements xD etc. Otherwise, it's hard to evaluate the fluctuations, especially if they're really minimal like mine (which was also somehow intentional since I wanted to have a sustainable weight loss so I could keep it up as long as I wished).

      I'm slowly getting closer to my weight goal now that I have a more structured diet but I'm bad at making it nice enough to present data to others (LOL it's like, all in random notes of reused papers because I wanted to write it down properly afterwards). So at some point, I realized the scale only altered certain measurements (visceral fat, skeletal muscle mass) after I lost more weight and was very lean around my waist (on days I'm constipated or during my period, it can only perceive the bloating around that area as "more fat"). The one thing that helped me realized that was when my bone mass graph finally stopped fluctuating (which I thought was pretty weird before xD).

      Now, I'm trying to keep a diet of 1200cal during the weekdays (I'm pretty small and my BMR is around 1150cal) and I'm doing the "Chloe Ting 28 days flat tummy challenge" one more time as my daily activity for the day plus the 8-minute arm workout as my "cool down".
      Needyneedle likes this.
    8. Snowbun Aug 28, 2020
      @Togepi uwu! Thank you~ I always have my sweets during the weekend~
      Togepi likes this.
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