Recent Posts by Rappa D.

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1063 Posts
Jul 16, 2019 11:35am
via Android
16 Jul
thank you
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1063 Posts
Mar 7, 2019 4:36pm

Motivation & Support / The Ultimate Guide To Fitness Succes!

Hi all. I will try to make a guide , to what i believe to be a way to get your fitness results that are just not happening at the moment. This will be a guide focussing on 3 parts of the road. The training, the eating and the mental part. Which all go hand in hand.

1. Set a clear end goal.

The first thing you need is a very clear goal! Training and eating are tools to reach your desired goals. As an example: I want to lose 5KG of weight and be stronger than i am now. Or, I want to run a 10k race within x:xx minutes. The most effective goals focus on one point. Specially when you are not experienced. (gain muscle/lose fat/run faster/better health/...)

2. Training for your goal.

You have set your mind on your goal. In this guide i will use losing fat (better bodycomposition). Now it is time to look at your training. What do i have to do, to reach my goal. What training methods are effective, and which arent. You might love cardio. But for body recomposition goals, it's certainly not very effective. How much time do i have for training? Prioritize the big picture.

3. Eating towards your goal and your training.

You need to feed the beast! But not everything will be effective. Eating is most effective if it is aimed towards your goal and training. This is a very difficult subject. But just eating 'healthy' might not cut it. But the thing i want to make clear is. You need to have structure in your eating. Specially for the people who want to lose as much fat as possible and build a better looking body. The how and why, is a seperate topic. But keep in mind, that eating is going to decide wheter you are training for a good workout or if you are training towards reaching your goals!

4. The mental game

The mental game is difficult. This because nobody is the same. So there is no cut out method for anyone. But to get to succes i believe the following can and will help anyone:

You have set your big goal in the first step. This goal is perhaps still a year away, so totally unreachable!! Atleast at the moment it is. That is why you should embrace the game of slow progress. The best part of this, it makes room for mistakes. If you have a bad day, and slip up. This isnt the end of your journey. You still have a year to go. So just keep steady and get back on track the next day. One good day doenst make you jacked and one bad day doenst make you fat. I think for too many people go really hard for short times. And expect themselves to be perfect. Dont do this!

I think this is the basis. I could and should put this in even more words at some time!

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1063 Posts
Jan 18, 2019 10:06pm
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Welcome Wagon / Just saying hello

Hello from the other side. Which is the Netherlands in this case.

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1063 Posts
Jan 18, 2019 10:05pm
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Diabetes Prevention / Beating my diabetes family curse

You got this!! It's hard but you can keep it under control somewhat by making the right choices. All the best of luck!

20 Jan
Thanks for the encouragement! 😊
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1063 Posts
Jan 13, 2019 8:21pm
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Diet & Nutrition / How many calories do you need?

Lmao. The title doesn't matter because the science is difficult. Thats a great one.

Iv read the article. It's not too bad. Even though I find it contradicting itself, especially on the part of muscle tissue adding towards RMR. And it takes a pretty long time, before it evens touches the advertised subject. Which are calories and building muscle. I think the article even agrees with my criticism of the title. Since if I recall correctly, the conclusion was a small surplus.

A fat better title would have been something in the realm of. Calories and the role they play in getting JACKED! Or something more catchy.

05 Apr
05 Apr
The title doesn't in any way suggest that you should be in a huge surplus, or that you should be in a huge deficit, or anything of the sort. I entirely agree with you that the science is difficult. The question, "How many calories should I eat?" is one of the questions I see asked most. The point was to give an indicative answer, it was to address one side of the entire puzzle. It was not to try to explain the entire subject in one mere post. The laws of thermodynamics do not lie. How much energy you put...
05 Apr
There are many factors that influence fat loss or muscle gain. This was intended to address one of them.
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1063 Posts
Jan 12, 2019 3:39pm
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Diet & Nutrition / How many calories do you need?

This is the wrong question to ask and answer. Because building muscle isn't a proces of eating calories. Otherwise we would have a problem with people being way to muscelar instead of being obese.

I havent read the article because of the wrong premises of the title.

13 Jan
There is more to building muscle than eating calories. However there is a science behind building muscle and the amount of calories you eat is an important part of that science. One can't explain the science in a title, hence you have articles or entire courses and studies backing up things such as this. I can assure you though that if you try to lift a lot heavy weights while starving yourself, you won't gain muscle. If your body fat percentage is high enough and you are a beginner lifter, you might do at the beginning. Eventually you'll stall. Please...
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1063 Posts
Jan 4, 2019 1:51pm
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Diet & Nutrition / Intermittent fasting

I'v been on and off IF. Usually my eating window is arround 6/7 hours. A smaller window is hard schedule wise for me.

I like it because it doesn't make me think of eating food alot. It's all pretty clear when I will eat and what I will eat. Makes discipline easier for me.

I am now combining IF with having low and regular kcal days. This gives me the option to eat more towards how hungry I am for 3 to 4 days of the week. Eating extra on those days really feels like something extra, while I'm usually still in a deficit on those days.

I'm usually most hungry late afternoon and arround an hour before bed time. IF makes it easy to eat most towards the moments I'm most hungry naturally. Still it requires some programming of the body to adjust at first haha.

08 Jan
Yeah the first couple of days are tough. I’m constantly tweaking my diet to ensure I’m getting what I need in my short window. It’s been pretty easy as of late and now I can do a full two days without much trouble. The funniest thing about IF is how much mass/strength I have added since I started.
11 Jan
sounds like youve got it sussed mate, well done.
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1063 Posts
Jan 4, 2019 1:43pm
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Welcome Wagon / Fitness Bucket List

Ha! I never did reach any of my previous stated goals. Never got close really.

Im cutting again now. So getting to 10% is still a goal, which I won't reach this cutting cycle. Squatting 200KG is not really a goal anymore. Stepped away from powerlifting training so lost good amounts of strenght. Getting towards 1.5 times bodyweight again would be a good aim. Still far to go for that though. If injuries allow it, would be great to get deadlift there aswell. Bench has been great. If keeping strenght while dropping weight is possible. Then I'll be happy.

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1063 Posts
Dec 17, 2018 5:04pm
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Body Building / Vegan bodybuilding

Don't fall in the trapp that being vegan makes you have to train different!

And try to find vegan sources of leucine. Perhaps try to find a vegan BCAA powder!

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1063 Posts
Dec 4, 2018 4:37pm
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Welcome Wagon / Self defense

Hi.

Very sorry to hear you are getting bullied at school. It's a hard thing to go trough.

I can give you a few tips, which I hope can help.

I don't know if this is happening to you, but alot of bullying is done online now a days. So I would suggest you getting of social media as much as possible. This will help with 2 things. This will make you les of an online target. Because it's not as much fun if the target is oblivious to the jokes. Also it provides les ammonition. You aren't posting videos and pics. Or whatever else which they will use.
Especially girls are alot more prone to online bullying. Getting of social media can really help. It also gives to opportunity to get away from the stress and fear. Unlocking your phone might becomes les of a horror.

Alof of times the people bullying others are victims themselves of hard situations or bullying at home. I know this doesn't really help your situation. But it might help to release some of the stress and anger. Think of them as victims themselves. This won't directly change their behouvior. But it might givr some comfort after a long day. You are not to blame for what they do. Whatever it is.

Standing up for yourself is the hard part. This requires something that most likely doesn't come natural to you. Confrontation. This is also specific to your situation so it's hard to suggest any way to approach this. It's good that you are vocal about it towards your parents and teachers. This is thr first step in confronting it. Even if it doesn't have the effect you wished it had.

And if you would wish to attent some self defence classes. BJJ is for sure thr best way to go. It teaches you how to handle confrontation in every aspect.

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1063 Posts
Sep 8, 2018 10:43am
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Diet & Nutrition / Protein Powder & Supplement for personal use

No. It won't.

It will help getting some easy protein in your diet. Which is an important factor in building muscle. Since getting enough protein into the body next to good training is an essential part of building.

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1063 Posts
Aug 9, 2018 8:10am
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Sports Injuries & Prevention / Wrist problems

Try this.

Pick up a very low weight. Place your arm on a bench or chair with your palm up and the weight in your hand. Now first go up and down with your wrist. Do this like 10 times. The 2nd set still with palm up rotate your wrist. And last set you can go palm down and move the weight up. It will be pretty heavy even with 1 kg weight. But it's an pretty good movement exercise to strengthen your wrist and lower arm muscles. Which are quite often the problem with wrist problems.

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1063 Posts
Jul 22, 2018 7:38am
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Motivation & Support / What’s your favorite work out for cutting?

Keep it up!

When I'm cutting. I stick to heavy lifting mostly. I try to lift heavy with less volume.

Diet is key for losing weight!

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1063 Posts
Jun 29, 2018 8:35pm
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Weight Loss / CARBS, in a diet for weight loss are good to have in your diet or not ?

It's not a bad thing. You don't 'need' carbs perce but there is at the same time no reason to cut them out.

I do find carbs are the easiest macro to lower when trying to go lower in calories.

06 Feb
Any type of carbohydrate you eat your body works to break them down to their simplest form that is glucose There are two types of carbohydrates simple Carbohydrate and complex carbohydrate simple of carb goes directly to blood stream causing a insulin spike in fastest way white bread,pastas are simple carbs complex carbs takes longer than usual because it contain longer form of carbon molecule
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1063 Posts
Jun 29, 2018 8:23pm
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Body Building / Getting big abs that 'pop'

Hi Alex.

Abbs are muscles just like every other. Meaning they grow on the same principles.

So what are those principles for hypertrophy to occur?

First one is tension. Letting the muscles work against resistance. This accompanied with intensity and volume. Intensity is the load of recistance against which the muscle works (very basic). And volume is the amount.

The abbs are a group of muscles no very prone to grow. So my biggest advice would be to focus on some more intensity orientated excersises. So heavy, low rep work for the abbs. As these will target some other fibres of the muscles. And keep doing enough volume aswell. Next to this focus on progressive overload. This means increasing to overload on the working muscles. This can be by increasing volume over time but should also include increasing weights. This is a very important principle to keep progressing over time.

Don't compare yourself too much to photos of others. Since abbs have alot to do with genes. And steroids. So follow the basics of hypertrophy and hopefully you will see some results.

Hope this helps a bit.

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1063 Posts
May 3, 2018 9:07am
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Workouts and Programs / Weightloss

There is only one true solution. Eat les calories. You need to create a bigger energy deficit.

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1063 Posts
May 2, 2018 3:26pm
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Cooking / Macros

A good place is www.IIFYM.com. Protein is usually determined according to bodyweight and goals. The test of the macros is filled up with carbs and fats according to preference.

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1063 Posts
Dec 23, 2017 12:14pm
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Body Building / Avoiding workouts to build abs?

Having visible abbs is mostly due to bodyfat. So most likely your teammates have a lower bodyfat percentage. Having strong abbs doesn't correlate with viable abbs.

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1063 Posts
Dec 23, 2017 12:12pm
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Diet & Nutrition / What should my diet be?

This is way to broad for a simple answer.

You are still young and growing. You shouldn't focus too much on diet for weight loss. I think it would be wise to start making small adjustments. Like not drinking calories anymore. This is fairly easy to do. Since there are alot of low kcal drinks. Eating an extra portion of vegetables at dinner. And eating those first of the plate. So you might not eat as much carbs from other sources on the plate. Litle things like that which have impact.

Finding a sport or activity you like to be more active. And expending more energy that way. 

24 Dec
yeah, thats true! i know i have a sweet tooth as well so cutting out sugar might also be a good idea thanks!😄
06 Jan
Definitely get into doing a sport even if u think u don't fit in just try to make friends with someone and they can be great support for u or they can encourage u to do better when u feel like crap and don't want to anymore. Never quit a sport just cuz it's getting hard because later ur gonna wish u hadn't for many reasons. 👍
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1063 Posts
Dec 23, 2017 12:07pm
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Diet & Nutrition / Breakfast

Breakfast isn't all that important. Unless it's your meal directly before training. In that case I would atleast try to get in some protein. Towards 20 grams of it if possible.

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1063 Posts
Dec 2, 2017 4:48pm
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Weight Loss / Any Tips for Beginners?

A goal and a plan to work toward this set goal. A plan is important, so you aren't figuring it all out on the go. Which is really hard to to.

Also the goal. This before the plan. Set a goal. Find a plan which works towards your goal. Follow set plan. See if it gives the results you want. Evaluate. Learn from it. And enjoy the journey.

First thing you should answer for yourself is what you want to get out of it. Just exercising for the sake of it, is boring and not really productive.

26 Nov
can I see your cock
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1063 Posts
Nov 29, 2017 11:27pm
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Motivation & Support / Intermittent Fasting?

You simple ate too much. Eat les.

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1063 Posts
Nov 25, 2017 1:20pm
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Motivation & Support / No pain no gain?

Not to put you down. But the no pain no gain sentiment in training won't do you any favors.

To search for the 'pain' is so counterproductive and true pain. Will never give you gains.

But train hard nevertheless haha

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1063 Posts
Nov 11, 2017 9:24am
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Welcome Wagon / Questions- wight loss

Nope.

You need to create an energy deficit. Which Means getting les energy in than you are using.

The changes you see on the scale after one day of slightly eating different are shifts in water weight. Most likely you ate less carbs on those days and you dropped some water wheight.

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1063 Posts
Nov 11, 2017 9:18am
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Body Building / I want to gain butt muscle

Yes and yes. Heavy weight train and eating well. Carbs twice a day doesn't really mean anything. It's about the total grams consumed over a day. And this depends on goals and your current body.

You can absolutely focus more on training your legs more than upper body.
Woman have more of their muscle mass in their lower body so specially for woman it logical to have their focus on this.

This doesnt mean however you should neglect the rest.

As per exercises, I would advice hip trusts, glute bridges and romanian/stiff Legg deadlifts as your main butt building moves.

You can accompany these with some quad and hamstring moves. Like squats, Legg presses, goodmornings, deadlifts and hamstring curls. For example.