17km is a big one i mainly run between 6-12 Km depending .... but i do run sometimes a long one as well
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now the weather is getting a bit better i'll do some long ones as well
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Good to see some Hodlers in shape as well
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17km yep and I'm no marathon runner
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17km is actually the longest distance I have covered on a single run, daily max is 20 (10 in the morning and another one in the evening).
Normally I do about 7-12, but the distances are growing now as my shape gets better, 10km comes fairly easy. I've tried to run minimum of 40km every week. I'll reduce that from next week though as I start hitting the gym 5-6x weekly, idea is to get 3-4kg muscle mass in 2 months.
My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation
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Wow! From an extreme 45% to an extreme 13%?!?! How the fuck did you do that? In how many years? You sir are an inspiration, I need to know more!
This has been going on for 8 years in total now, the first 25% (45-20) came off in a year, with no exercise, only with proper diet. Then I started hitting the gym but the diet went a bit off, I hovered around 20% (20-25) for many years. One of my mates owns a gym and I have multiple personal trainer friends, I asked access to all of their study materials and started to educate myself a bit more on the subject. Started training properly in Q3 2017 (proper cardio and gym, both are necessary to get gains without any illegal supplements) and got really serious in February last year, starting point was 21% which went down to 10.7% in six months. Goal is under 10% by the middle of June 2019, 8-12% is professional athlete level and it needs proper observation dietwise, just getting the fat off with excessive training can be life-threatening.
Under 10% is just a milestone, I'll try to keep it between 12-16 after I've achieved that.
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Great achievement for sure! If you were able to go from 45 to 20 in a year I should have no excuse to go from 30% (not sure, maybe not that much) to 20% in the same time.
I have been neglecting myself too much for the past 10 years and it's about time to do something about it. I was already determined to do it, but thanks for your additional inspiration!