A valet card!!!!
In order to lose weight, you have to do several things. But the first thing you gotta do is to listen to the guy in white emphasizing on ignoring the guy in red, and let him talk to the hand
During winter and up until a week ago, I was very stubborn regarding eating whatever I wanted, however I wanted and whenever I wanted! That means I can be stubborn on the other direction too!
At the beginning of week twelve I have decided to go for for assessment, measurements and weighing, and I knew, without having to do that, that I would be frustrated regarding my body fat percentage and weight, since I have been eating too much, way more than I should have, and especially at night.
I know this song is not elegant, but I like to work out while hearing it! Enjoy!
What does my assessment say?
- Weight: 53.3 kg
- Muscle Mass: 22.1 kg
- Body Fat Mass: 21.9 kg
- TBW “Total Body Water”: 29.7 kg
- FFM “FAT FREE MASS”: 40.4 kg
- BMI “Body Mass Index”: 21.9
- PBF “Percent Body Fat”: 24.1
- WHR “Waist-Hip Ratio”: 0.86
- BMR “Basal Metabolic Rate”: 1243
My Training, Week Twelve
DAY ONE “BACK”
- Lat Pull Down
- T-Bar Row
- Cable Cross Fly ‘Kinesis Machine”
- Dead Row “Bar”
- Lay Pull Over “Dumbbells”
- Dead Lifts “Bar”
DAY TWO “SHOULDERS & BICEPS”
- Shoulder Press “Hammer Machine”
- Rare Deltoid “Cable”
- Two Arms Fly “Dumbbells”
- One Arm T Bar Shoulder Press
- Up Right Row “Cable”
- Biceps Curl “Cable”
- Incline Bicep Curl “Dumbbells”
- Larry Scott D “Dumbbells”
DAY THREE “CHEST & TRICEPS”
- Incline Bench Press
- Hammer Chest Press
- Bench Press “Hydraulic Bar”
- Chest Cable Cross
- Decline Bench Press
- Push Down “Cable”
- One Arm Reverse Triceps “Cable”
- One Arm Laying Over Head Extension
- My assessment says I should gain zero kg muscle mass, but I should lose 0.8 kg of Fat
- Regular Protein Intake “Still On Going”
I would love to hear from you if you have any suggestion or recommendations on my assessment!
By Deb Shafran & Ralf Galle!
Well guys better late than never here is the update from BODYCOMBAT 64! As some of you no doubt know I’ve been calling in the help of guest bloggers since I am currently living in Dubai. This time we have the honour of hearing from the expertise of not one but TWO Les Mills veterans Deb Shafran and Ralf Galle. Deb and Ralf have both attended filmings before so they know the ins and outs very well! If you’ve seen BC63 then you have some idea of the new format for track 4. I have no idea if this is permanent but certainly we have a similar theme in 64 too. And… I’ll be at the next filming up front and personal myself so looking forward to seeing what BODYCOMBAT 65 has in store. Anyway enough from me, take it away Ralf and Deb!
Les Mills BodyCombat 64 Filming Review
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It’s not that Les Mills International pay me to write reviews for them, if they did I would have already started getting rich! But let me tell you something today, you won’t find any other company to compete with these guys, they are on top of the pyramid, and we all have to agree on that. They continuously keep to growing, excelling and keeping us sticking around.
For many people who come to the gym and pass by the group exercise room, BODYPUMP™ either seems too tough, too boring or both. But as an instructor, I want you to join once, get back to me and update me with your feedback. I personally want everyone who can stand and squat to try a BODYPUMP™ class, and not just that, I want you to have a good class.
BODYPUMP™ 92, unfortunately for many, happened this time to be really hard, and for many others it happened to be challenging, in a good way, for those of you who look to put yourselves under fitness tests and challenges, I know you guys loved it.
But, for me, I think, that was quiet too much for many. I know everyone has the right to take easy on the weights, stop and continue, or just leave the class. But my only negative criticism this time, is that what are the new comers supposed to do? Get scared and run away? Les Mills, keep considering our new members please, not just by telling us to let them know they are free to go after track 4, we need them to feel like they can stay until the end somehow. Am I wrong? Let me know, please.
Good news for all the pregnant ladies out there, or those who are planning to be, please, watch the following education session about exercising and pregnancy: Exercising & Pregnancy
Let’s get into the business and see what’s BODYPUMP™ 92 holds for us!
- 01. The Warm up:
Smooth, smooth, smooth! I like this warm up, it’s flowing, cool and easy to remember. I just didn’t like the music all that much, not my thing, I like music that is more uplifting and energizing, maybe some dubstep, maybe some techno. But In my opinion this track is good in terms of warming us up 🙂
- 02. Squats:
That’s the real beast in this release! I love the new combo, can’t get enough of it, to squat from bottom to top is amazingly cruel, and pretty intense and firing! 3 sets of work, all in mid-stance, bottom halves, single and super slows will teach your legs to toughen up!
The music is what keeps us going in this track. It really gets harder and harder as the workout approaches the end, but the music helps a lot!
Good luck to all of you on this one, I really enjoy it!
- 03. Chest:
No matter how many times I repeat this over the week or the month, it keeps killing me! My body never seems to get used to it! It’s really hard guys! Again moving from the bottom to the top here, but for me in chest it seems harder than in squats…
For me it was easy to memorize this one and teach it, because the track is familiar to me from a previous BODYCOMBAT™ release, but it seemed a little bit strange to have this track in BODYPUMP™, right? It was fitting perfectly fine for BODYCOMBAT™. In other words, for me, the music selection wasn’t very successful, just my opinion.
- 04. Back:
The best thing in this track is the challenge set for us! Remember, you are always free to take a challenge or to leave it! The challenge is to keep adding weights after each and every set. The focus is the clean and press.
This track is not easy, with or without a challenge, not easy, not easy! I can tell you that forever!
The music is amazing! I personally loved it and I feel great each time I hear it. I even looked up different remixes for it!
For my colleague instructors over there, I know the majority made mistakes on when to start kicking, the music is a little bit tricky! But pretty amusing to challenging yourself to learn the timing!
- 05. Triceps:
Finally, something everyone can do! This one gets hard only when you push yourself behind your usual limits with the weight.
I liked the music selection, the easy choreography the combo, and the exercise variation! EXCELLENT TRACK!
- 06. Biceps:
The music is not everyone’s taste! I’m in LOVE/HATE relation with this track and the music. The workout itself is hard, it does cause pain in the arms lol
Choreography not easy to remember, it pissed me off often! But I finally made peace with it and learned it! I also made peace with the level of difficulty and now manage to stay strong from the beginning till the end!
- 07. Lunges:
OH MY GOD! What about the music! It is so much like the end of 80s era! It makes me feel funny! The workout itself is tough! Really guys, this release is all in all hard! Lots of bottom halves burn your legs and calves! I would like to say GOOD LUCK!
- 08. Shoulders:
Sighs! Many of them! Push ups with combo! Pushing from bottom to top again! You won’t feel this until you grab your plates and do some side raises and rotators! At the end of this track you might curse and swear! It hurts! Yes it does! & It drains the hell out of your shoulders, especially when it’s time to perform military presses!
BUT I LOVE THE SOOOOOOONG!
Have fun guys! This one will kill you, but it’s going to make you feel so alive!