KB Workout 3 20190824

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Workout Log 59 – The Sweaty Leg Day

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Core activation, actual weight lifted and free weights compared to machines. Yesterday – Thursday’s workout routine… I will be adding my body weight to my weights to keep track and to monitor my progress when doing strength training with free weights on my legs. It is a good way of tracking your fitness levels since I will be using the “FitNotes” app to track and log my strength training from now on. It is easy to lift 300 kg on the leg press try doing one legged squats with no weights it is much harder, because you use all of your body weight on one leg plus you use your body’s core muscles and other stabilizers or smaller muscles to keep you balanced while lifting ,which you wouldn’t have used while doing machines. Think of it this way when you do the leg press you don’t actually push your own body weight you push the weight on the machine ,but if you do squats you push your own weight plus the weight on the bar. I am not ridiculing the leg press or other machine equip
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The warrior diet and my knowledge and experience with it:

Friday I really destroyed my arms and calves. I started out with the barbell curl still a bit too heavy, but I will adapt to that got to 6 reps with 47 kg at the end I was cheating and swinging a bit to get the weight up. When you train like this and you superset biceps and triceps it really pushes the volume in your arms and it must submit to the training and grow period. Even though I am still on the warrior diet and I only eat once a day I still maintain my muscle mass. Yes it goes down, but when I eat well in that big meal and sleep my body starts to recover, from the weight training and the next day I will focus on different muscle groups than I have trained the previous day. So it is safe to say I haven’t lost any muscle mass on the warrior diet only allot of body fat though. I will post the graphs later on so you can exactly see how much or little did I gain or lose, but so far I only see positive results. New research suggest that when you do intermittent fasting your body i
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40 Day Warrior Diet Done!

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4th of March Before After My body composition from the 23 rd of February to the 4 th of March following the warrior diet. Weight: 69.85 – 66.35; BMI: 25 – 23.8; Body Fat: 14% - 11.3%; Fat-free Body Weight: 60.06 – 58.85kg; Subcutaneous Fat: 12% - 9.6%; Visceral Fat: 7 – 6; Body Water: 62.1% - 64%; Skeletal Muscle 49% - 50.6%; Muscle Mass 57.06kg – 55.91kg; Bone Mass: 3kg – 2.94kg; Protein 19.6% - 20.2%; BMR: 1667kcal – 1641kcal; Metabolic Age 31 – 28 I used the “BNETA Smart Body Scale’’ and “Feelfitt’’ Application on Google Play Store to measure myself every day.   During this time I trained plus minus 70 training which more than halve of them were focussed on strength training. The results – Weight: - 3.5kg; BMI - 1.2kg; Body Fat -2.7%; Fat-free Body Weight - 1.21%; Subcutaneous Fat -2.3%; Visceral Fat -1; Body Water +1.9%; Skeletal Muscle +1.5%; Muscle Mass -1.15kg; Bone Mass -0.5kg; Protein + 0.6%; BMR -26kcal; Metabolic Age -2. The Physical Positives &
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