anni's progress

there is a chance i sometimes post pictures of myself in very little clothing to see any fitness progress. i also try to post statistics once a month. this tumblr functions as a collection of data about myself. read more about me or this tumblr.

[stannitistic]

statistic june.2 2016

037.5cm bicep 107cm bust 91.5cm under bust 90cm taille 122cm hip 73cm thigh 52cm right above knee

102.5kg

never trust the scale. lost cm but gained kg.

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two week progress?

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zumba. i hate it. because i love dancing but i can't get the steps right. a lot of the time. at least at this new gym the instructor does get the beat right. it isn't as hard as a workout as yoga? i mean i always sweat right away, no matter what the hell i am doing, but i wasn't really anywhere near out of breath. very interesting.

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statistic june 2016

038cm bicep 109cm bust 93cm under bust 96.5cm taille 125cm hip 73cm thigh 52cm right above knee

101kg

life goes up and down.

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start of twelve weeks. i am off center.

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statistic august 2015

035cm bicep 104cm bust 85.5cm under bust 105.5cm taille 120cm hip 70cm thigh 49cm right above knee

97kg weight (i have never posted a weight before, and i don't weigh myself religiously, because honestly it only stresses you out and isn't that reliable as well. so in november '14 i have 115kg on my none digital records, but i was 2-3kg higher when i first looked at my weight in forever in october. so i lost almost 20kg (about 40 lbs) in 10 month. i never aimed to lose weight. i just started to be more active, because honestly i love to move and i don’t know why i ever stopped. i personally think that my diet is healthy most of the time, but if i want a chocolate bar i get one and eat it. i don’t count calories or anything either. i eat what my body is craving.)

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the challenge was not completed by the way.

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so much lost.

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List of activities I'd like to do (again).

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stannitistic:

visit a high rope course (again)

go climbing (again)

try longboarding thanks little brother! 

go inline skating (again) gifted myself a new pair in the spring. ha!

go ice skating (again)

do crossfit workout

train in calisthenics

go on a hiking tour (with spending the night in either a tent or a cabin)

get a mountain bike and go biking (or at least get my fathers bike running again)

try swing dance / charleston

do ballet (again)

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These are my goals. Now to the “SMART” thing for each goal.

#1 Clean room.

What do I want to accomplish?

— A clean room. Or rather a tidy room. I guess it is true that your room (or home) reflects your mind. My mind is a constant jumble. I am like a small child that runs from one thing to the next and can’t concentrate on one thing for a longer period. (See goal #2 for this…) So, by aiming to get order into my mess i want to get at least a little order in my (creative chaotic) mind.

How will I do it?

— Obviously I will have to make a general order. So I think in the first week I will work to clean everything up. Then it’s maintenance…

How can it be accomplished?

— Once it’s clean I try to have a dedicated time of day to tidy up once a day. Also try to not leave things laying around… everything has it’s place where it belongs after usage.

Is this goal worth working hard to accomplish?

— It may not be a very important goal, but I think, as mentioned above, having my room in order keeps my mind in some kind of order which will help me to stay focused on other things.

By when will it be accomplished?

— General order in the room should be done until Friday, April 3rd. Then it’s daily maintenance and it will hopefully stay that way (forever?).

#2 Study.

What do I want to accomplish?

— Study for the test to get on the list of “approved” holistic animal practitioners.

How will I do it?

— Learn for it! Hah.

How can it be accomplished?

— Make a study plan.

Pluck apart the different topics I have to learn and find good ways to get them into my head forever.

Example Anatomy… while I can name a lot of bones and muscles by now… I don’t know them all. I wanted to get some models that you can puzzle together to learn them.

Or drawings.

Or making weird songs.

Or make flashcards.

A game of memory.

I’m a hands on learner. I can’t sit and stare at a book. I need to touch things, make things. I’m actually best when I get something without an instruction and someone tells me: here, figure it out on your own.

Is this goal worth working hard to accomplish?

— Definitely. Once I’m on the list I can start a small side business and actually have some credit for what I’ve learned and show it to my potential customers.

By when will it be accomplished?

— Tests are in September. So there is some time to study. But I hope that by the end of this challenge I will have arranged all the stuff (into flashcards, drawings, puzzles,…) to continuously learn for the test a few times a week.

#3 Stay active.

What do I want to accomplish?

— Do something for 30–60 minutes every day. Any sport will do.

How will I do it?

— Make a plan which activity I will do each day.

How can it be accomplished?

— Have a specific time of the day reserved for this like an important meeting.

Is this goal worth working hard to accomplish?

— Yes. Stay fit and healthy and happy.

By when will it be accomplished?

— It should be an ongoing thing so when the 5 weeks are over I hope that I formed a habit and carry this on.

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SpringIntoSuccess

I wasn’t sure if I wanted to participate, but ultimately I now decided, almost three days late to spring onto the challenge bandwagon.

Okay. So, a little catch-up.

(Can I skip the introduction of myself? I really have no clue what to say other then I’m going to be a quarter of a century on April 8th and feel so old right now and that i love to be outside, like to dig in the dirt and I am a reckless optimist.)

I thought it’s foolish to have too much goals, because I wouldn’t be able to fulfil a long list of goals every day or week, so I thought I pick three.

#1 Don’t let your room turn into a mess.

This may sound so easy, but I find it incredible hard for myself. While I do not have any problems picking up after my self and others in the “common” space of hour house, my own four corners of my rooms are a whole other story… Clothes I wore the day? Oh, that chair is handy. Make my bed in the morning… too less time. Pick up after I finished sewing / drawing / … uh, lets do this later (speak: never or when i need the space for something else).

So one goal is to not let that happen.

#2 Study.

I need to take one last test for my holistic animal practitioner. While everybody can name themselves one here in Germany without even having to study for it (stupid… it totally gives us a bad reputation because some people have no clue of what they are actually doing), I need to take a test to get onto the list of an association… I wanted to do this last summer, but. Well I didn’t. So goal two for this challenge is to study for this test at least 3 times a week for about 1.5 hours.

#3 Stay active.

Do yoga everyday. Dance. Hike. Swim. Whatever. Just do something once a day for 30–60 minutes. I won’t count the daily walks with my dog (except I go on a hike with her) because really, when I walk her, she is exploring the world around her and so am I, but being active is something else. What I’m doing is meandering through nature.

[stannitistic]

statistic december 2014

039cm bicep 115cm bust 093cm under bust 095cm tallie 118cm navel 129cm hip 077cm thigh 052cm right above knee

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11th december 2014 long time no see, i'm just not good in tracking things properly. anyway, there's a minimal change i guess. (also i'm not changing eating habits that much. since i think i already eat pretty well most of the time.)

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selfie in new running clothes.

[get-that-tight-ass]

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I really hope that isn't supposed to be an upward-facing dog.... u.u

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List of activities I'd like to do (again).

visit a high rope course (again)

go climbing (again)

try longboarding

go inline skating (again)

go ice skating (again)

do crossfit workout

train in calisthenics

go on a hiking tour (with spending the night in either a tent or a cabin)

get a mountain bike and go biking (or at least get my fathers bike running again)

try swing dance / charleston

do ballet (again)

[samysafit-deactivated20151123]

3 Different Rep Ranges for Strength, Hypertrophy & Endurance

There are three rep ranges that correspond to the three biomotor capacities: strength, muscle building, and endurance:

Strength training entails lifting heavy loads for low reps. Specifically, the 1-5 rep range is best for gaining strength. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. heavy singles, doubles and triples) for their main lifts.

Hypertrophy training, or training to build muscle, entails lifting moderate loads for moderate reps. Often, 8-12 reps is cited as the best rep range for hypertrophy. However, I contest that the 6-15 rep range is more inclusive and accurate.

Endurance training entails lifting light loads for high reps. Specifically, doing more than 15 repsper set trains muscular endurance. Doing such high repetitions places trains the muscle fibers that are resistant to fatigue under stress. In other words, you get better at doing more reps of a certain weight, as opposed to getting better at lifting a heavier weight within a lower rep range.

How Long Should I Rest Between Sets?

How long should you rest between sets? It depends largely on what type of training you’re doing? Here are the basic guidelines:

Two to four minutes of rest between sets is recommended for strength training.

One to two minutes of rest between sets is recommended for hypertrophy training.

Thirty seconds to one minute of rest between sets is recommended for endurance training.

Consider Intensity, Volume & Frequency

The number of reps and sets in your workouts should take intensity, volume and frequency into consideration.

Intensity (or load intensity) technically refers to the percentage of your one-rep max weight used on a set for any given exercise. Practically, though, you can think of intensity as the weight’s “heaviness” (i.e. how heavy it feels, not the actual weight in lbs). High intensity workouts always involve low reps, and usually involve relatively few sets. Low intensity routines are the opposite.

Volume refers to the total work (reps x sets) done in a particular workout session. High volume routines typically involve moderate to high reps and more sets per workout. Low volume routines are the opposite.

Frequency refers to how often you train a particular muscle group or exercise, per week. A high frequency routine can have lower reps and fewer sets and per workout if it involves mostly high intensity training; or it can have higher reps and more sets if the intensity is moderate to low. Low frequency routines are the opposite.

This is not my article. You can check out the who article here