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TBF, I'm not a big fan of bodyweight leg work. Months ago I had a gym membership for a couple of weeks where I squatted and had pretty decent results.
You can go for Pistol squats, Shrimp Squats (This can kick anybody's arse if you're using perfect form), hamstring curls/harop curls and plyometrics. Allthough you see a lot of bodyweight guys use weights for the lower body (usually olympic lifting).

Personally my mobility in my lower body is terrible as it's always been. I'm working that right now and will be going for weighted lowerbody work in the future too.

My leg work is right now is from here: http://idoportal.blogspot.nl/2009/08/ex ... rkout.html

Would recommend Ido Portal to anybody really, as he has a very interesting philosophy.

(also keep in mind, I have been the skip leg day guy for some time. My legs are weak and tiny)

Ah, boxjumps, forgot about those. Thank you.

I think my legs will get a good enough workout with squats and deads. I'll do deads on back/bicep/pull day, reserve squats for leg day and supplement those with bodyweight leg exercises and abwork.

Never skip legday m8. My calves are kinda pathetic (despite their strength), but my upper legs are quite good.

Yeah will be doing that workout for the time being and work on lower body mobility. Once i've got that down i'll see what happens really. Might go olympic lifting or something else.

RKM wrote:usually against this sort of sly advertising but this is actually pretty sick https://soundcloud.com/crosstown-running/soundmap-two although no fucking way am i running to bedminster or lewisham

https://soundcloud.com/crosstown-running/mix-1

o my days tried using the bristol route one that uses house music and nearly died

way too fucking slow

cringe

Crossfit is just so mediocre in everything they do, yet claim to be the fittest in the world.

Same with their rings stuff (even doing fucking kipping headstand push ups..).

what do you guys think of fasted morning cardio?

i consumed so much shit yesterday i thought id try it this morning, did 20 mins hiit on the bike and then a 15 min fast walk

walking home from the gym i thought i was gonna faint lol

fuck dat shit

Agent 47 wrote:what do you guys think of fasted morning cardio?

i consumed so much shit yesterday i thought id try it this morning, did 20 mins hiit on the bike and then a 15 min fast walk

walking home from the gym i thought i was gonna faint lol

fuck dat shit

i have done that a few times and would recommend having a coffee before hand to have something in your stomach before you start so you feel less faint.. black coffee with a small bit of agave syrup usually does me fine.

ye running before breakfast usually makes me feel like i'm gonna vomit

Fasted cardio because of some general preference (some people perform better fasted, even feel like they have more energy -- which is possible because digestion is an energy intensive process for your body) isn't unrecommended. I personally have 1500 - 2000 calories before I workout myself, though. Again, preference.

Fasted cardio to burn fat is a myth. Weightloss is about total calories consumed versus total calories burned.

So if you were to consume 2000 calories on a day, and burn 2500. It wouldn't matter if you burned 500 calories doing cardio (or any other activity) before or after cardio. What matters is that you burned them.

isnt the point that your body burns them in a different way cus your fasted? over night your body conserves carbs and then uses more of your fat stores inna di mornin

fair if its bollocks, just sounds about right lol

Genevieve wrote:Fasted cardio to burn fat is a myth.

A recent study from the UK published in the "British Journal of Nutrition" found that when subjects were fasted during morning cardio they burned 20 percent more fat than when they had a meal beforehand. Several earlier studies show similar results.

Fasted cardio in the morning is effective because as you sleep and fast overnight your body conserves its precious carb stores and leans toward mobilizing fat for fuel. The story doesn't end here, however. Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn't ideal if building muscle is your primary goal. This isn't a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio.

yeah thats what i thought

overall its still calories in vs out, but you can burn morn when fasted

#LeanWinning

I usually have a smallish breakfast, go gym then come back and eat bare

Never been a fan of morning training. Tried it once or twice in London and it was just wasn't practical for me given the distance I was commuting. Here, my gym is spitting distance from my apartment yet doesn't open til 8am on weekdays, so again not really practical for pre-work.

Took a break from working out for a while whilst travelling, apart from some light weight work and swimming when I was lucky enough to be staying somewhere that had facilities available. As a result I've got a 3lb weight increase which I know is all fat after my last jaunt round America, so that needs some attention

Switching back to fat gripz for my training. Had an issue about a month ago with forearm splints when doing EZ bar curls, so knocked those on the head for a bit and switched to lighter hammer curls whilst they healed up. Reckon forearm strength is letting me down still though, so the fat gripz should help with that hopefully.

tried it again this morning with a cup of coffee and couple b complex n was pretty sound

did hiit on the running machine this time and its so sketchy lol theres no button to slow it down instantly and i do it at 12.5 mph so trying to press it down manually to a slow walk is long... i end up having to jump onto the sides and then jump back into a sprint, totally gonna miss one day n fly off

doing that for 20 minutes is fucking killer still though

does anyone know if thats a good fitness level? i never really know whats classed as fit, i deffo couldnt run like a 10k but im quite happy ive got to the level i am now in only a few months

Agent 47 wrote:does anyone know if thats a good fitness level?

Improvement is improvement...as long as you feel your personal level of fitness is improving from what it was, then you're on the right track.

Agent 47 wrote:i deffo couldnt run like a 10k but im quite happy ive got to the level i am now in only a few months

This is all that matters

My 5k time isn't bad and I can get myself up and down mountains without any effort, but I've got mates who are doing <3hr marathon times on the regular. They are fitter than me, but I'm fitter than I once was

yeah true dat

cardio longs me the fuck out, id rather go fast and quick, than slow and long

more than 20 mins n i just get pissed off, i think its cus i cant get into that 'zone' people talk about