Day 53: Learned a lot of things

Back to the Mother Ship after a week hiatus. Gained 0.4kg over the past 2 weeks, but body fat down 2.5% and muscle mass up 1.2%. In total I have lost 4kg but have lost 6kg of fat and gained around 1kg of muscle (not sure where the other 1kg went, will find it eventually). Good stuff.

Stuff to learn:

-Following up on the Chu-Hi, for those that did not see Todd's comment (thanks Todd). Shochu is distilled barley, potatoes or rice, not to be confused with Sake, which is rice wine. Shochu is most commonly drunk neat, on the rocks, diluted with water, fruit juice or

oolong tea, OR as a Chu Hi (from shoCHU HIghball), which is shochu mixed with fresh fruit juice and soda. In a bar or restaurant you might call it a Lemon or Grapefruit (or whatever flavor fruit juice) Sour, but it also comes in cans. Very refreshing on a hot summer day, especially at a baseball game, which brings us back to Indulgence II. If you see the picture, it is a purple color, because they were serving Lemon Chu Hi, poured out of the can into a cup, and added either grape (pictured) or apple flavored ice cubes. Wow it was good....

-milk/yogurt in the diet is to make sure we have enough fat (even "fat-free" milk has plenty of fat in it). without any fat, some stuff in the brain doesn't work and we get stoopid...

(did Day 54 workout w/ Obi-wan, will go back to Day 53 tomorrow)

-Doing the exercises with the bands uses a lot of other support muscles for balance at the same time, whereas if you do the same exercise on a machine it solely focuses on that individual muscle, which is not ideal (for example I have been doing butterflies at the gym instead of Standing Ovations w/ the bands, no more). Also the focus of the max exertion changes, on the machine there is more focus on the beginning of the movement, better for it to be at the end.

-Kung-fu sit-ups: the goal is not to bring your legs perpendicular to your torso, but to swing them all the way up so your feet touch the bar (or as close as possible).

-Standing Ovation: start high and bring your hands together low.