I have had 18 cardio sessions in 7 weeks and my weight went down from 190 to 175. Diet plays a huge role during the process. Whenever I am at home(and as always), I only eat 2-3 tablespoon of rice per meal and I alter glucose with fructose. I used Atkins (high protein,low carb) diet for years. I also lift iron to ensure no muscles are lost.
I do cardio at least three times a week for 45-60 minutes per session. I always keep my heart rate as fast as I could to guarantee burning more fat. I’m not that ripped, but I can easily distinguish that I shred some fat by comparing my photo from last month and the latest. I can now also see my oblique. But no six pack yet. =(
slight difference
The heart-pounding workout
| Exercise | repetition | set |
| Push-up | 30 | 5 |
| triceps extension | 23 | 8 |
| Bicep curl | 16 | 8 |
| single arm shoulder press | 10 | 8 |
| single arm lateral raise | 10 | 8 |
| Lat pull down | 23 | 8 |
| leg raise | 16 | 7 |
| crunches | 50 | 7 |
The facts:
- I work-out in the morning. Because testosterone level are high when you wake up in the morning, which increases muscle mass and strength.
- I did not take any supplements- whey, creatine, hydroxycut, and absolutely no stanazol(steroid). I just take Protein naturally, and lots of fruits such as papaya, pineapple, mango, banana.
- I always eat the right kind of food. NEVER do the No-eat diet. Your body will miss all the nutrients that they need to stay healthy.
- I workout at the comfort of my home. If you are a beginner, nothing is better than going to the gym.You can work out more when you are in the gym.
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