Thomas Hunk's Recent Blogs

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Arms workout Date: Jun 11th @ 10:37am EDT
When training arms, here are a few advanced techniques that work especially well:

Constrained Reps: If you have a workout partner, taking 1-2 of your heaviest sets past muscle failure is pretty easy to do with preacher curls. The spotter simply has to provide just enough help to get you over the sticking point. If you're doing one-arm preacher curls, use your free hand to self-spot for a few extra reps.

Rep-and-a-Halves: This technique works well with biceps, but probably toward the end of your workout so you don't compromise your strength right off the bat. Do a full contraction, then release the weight just a few inches and strongly contract the biceps again before lowering to full arm extension. This technique focuses on the peak contraction.

Dropsets: This is really easy to do with cable movements in which changing the weight is fast. Instead of ending your set quickly once you reach muscle failure, reduce the weight by about 25 percent and resume to a second point of muscle failure.

Go for the Pump: Toward the end of your workout when fatigue has set in, do a few short-head sets for higher reps (and cut your rest time in half) to pump the muscle, which brings in fluids, pushes on the muscle fascia that encapsulates the muscle fibers, and stimulates the release of growth hormone. The pump you feel is hard to miss--and good luck taking off that sweaty T-shirt!
HIIT has crossed over to the fitness industry due to beneficial results established through both anecdotal reports and published research studies.

In fact, studies comparing HIIT to continuous steady-state exercise have shown that HIIT is far superior for fat loss, despite requiring less time to complete.

One of the first studies to discover that HIIT was more effective for fat loss was done in a 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They reported that young men and women who followed a 15-week HIIT program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. This, despite the fact that the steady-state program burned about 15,000 calories more than the HIIT program.
In a word, yes. While many bodybuilders and trainers argue that going slower and longer with cardio is best to burn fat and protect muscle mass, the opposite appears to be true.

Cardio done at a higher intensity for a shorter period of time will not only help you maintain your muscle, but can actually help you build muscle mass. When you train at a slow and steady pace for a longer period of time, you are training your muscle fibers to be more aerobic and have greater endurance.

Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel.

But even if you think of this from a common-sense perspective, it makes perfect sense. Stating that slow and steady cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 5-pound dumbbells for 30 minutes straight will build more muscle than curling 40 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See, the higher-intensity workout clearly builds muscle better. If you think about it, weightlifting is actually a form of HIIT!
Hello guys...and girls. Haven't written in my blog in a few days.

Hope you'll enjoy this post ... just a little thing about doing cardio.

Doing cardio right after weights is way better than doing it before weights. The reason being is that weight lifting doesnt deplete your glycogen stores as bad as it does in cardio workouts depending on how intense you go.

So you still will have some of your glycogen stores left meaning that you can still get an alright cardio session. But for a more effective cardio session right after a workout, I recommend waiting at least 2 hours even more (If you have the time to do this) before doing your cardio.

In between this time it is important you replenish your glycogen stores quickly, and stop protein breakdown as fast as possible. But if you dont have the time it is still alright to do it right after weights. Just be prepared to have a less effective cardio session.

For best results in your cardio training, try to do schedule your sessions separate from your weightlifting program. So if you lift weights 4 times a week, then do running on the other three days that youre not lifting weights.

Just remember try to schedule your cardio session as far away as possible from your leg lifting schedule, because running on super sore tired legs basically sucks. Doing cardio on separate days than weight lifting ensures that you have the proper energy to perform your best in either your cardio or lifting session.

I'll be back in a few days to tell you some more from my bodybuilding experience.
Maybe this helps you to do proper exercises and to want to stay in a good shape,to have a good health.
Top 5 Positive Things About Bodybuilding? Part 2 Date: May 30th @ 6:56am EDT
Hello guys...I'm here with the second part of my enry-top 5 positive things about bodybuilding.
Hope you enjoied the first part.

3. Balance:
Bodybuilding can never be the sole objective in anyone's life. It may greatly influence our lifestyle choices, but in order to live healthily, a human being cannot be obsessed by a single purpose. Such a fixation can make a person unpleasantly weary.
We know there is much more to life than just attaining a certain physical appearance, so bodybuilding must be treated like a hobby or passion rather than the sole meaning of life. It's an activity that involves both a physical and mental challenge.
Adding such activities that adequately challenge us, makes life less passive and boring. Bodybuilding happens to be a way to present ourselves with challenges that correspond well with our abilities, preventing us from feeling overwhelmed.
Building a physique requires great effort in the areas of training and diet, but this effort would not be possible if other skills are not exercised. Learning to distribute equal attention to the physical, mental, and social domains of living is one of the best ways to create a better sense of well-being.

Bodybuilding teaches us to spread our enthusiasm out over an assortment of mental, physical, and social exercises to help us reach higher aspirations than we ever imagined. This perception is a positive thing to have as it influences the way we look at the events we participate in. It helps us live each moment instead of regretting the past or worrying for the future.
4. Focus:
Concentration and dedication are required to accomplish both the short term and long term goals associated with bodybuilding. An acute attention is necessary in order to accomplish short term goals like strictly eating only planned portions of food for a meal or having an intense, limit-pushing workout.
However, the human body is not so sensitive and receptive to immediate stimulus. It takes a long time for a body to adapt. By having the determination to consistently provoke such changes, the long term desire to improve a physique becomes possible. Developing the ability to focus on both short-term and long-term in the bodybuilding arena makes it much easier to similarly concentrate and succeed in other environments, such as in school or on the job.
5. Influence (Being A Role Model):
One of the greatest joys in life is to help other people. A bodybuilder is in the perfect position to advise other people on making lifestyle changes. Perhaps the greatest positive aspect of bodybuilding is that the hard work that leads to a pleasant external appearance can inspire others. The physique of a bodybuilder is meant to demonstrate to people that where there is a will there is a way, and that if they see it they can achieve it.
One person's actions are enough to prove to others the possibility for greatness. Choices cannot be made for other people; they must make them on their own. Being a good example or role model is the best way to influence people to start making the healthy choices for themselves. Bodybuilders are often looked up to, and it's fortunate that their lifestyles are conducted in ways that discourage destructive activities and actions.
Perhaps the most beautiful part of this subject is how the influence of ideas spreads exponentially. Once the seeds of ambition are planted in an individual, they start making changes and improvements that get noticed and end up inspiring other people. Eventually, the cycle continues, and it boggles the mind to think how much difference a single person can make in this vast world of ours.
Top 5 Positive Things About Bodybuilding? Date: May 28th @ 5:11pm EDT
So here we are again. Another entry in my journal.
I will tell about my 5 positive things about bodybuilding.
Here is the first two, the other 3 you will find out in my next diary posts in the next few days :)

1. Discipline:
A successful bodybuilder must learn to structure their life in a way that maximally encourages progression in their physique. Everything from the food they eat to their daily activities and workouts can be meticulously planned ahead of time. Strictly adhering to the plan is what allows them to eventually reach their goal.
The ability to regulate oneself for the sake of improvement is what's known as self-discipline. Because bodybuilding is a sport centered on making improvements, it's natural that it takes great self-control. Since discipline is not an innate characteristic, bodybuilding helps people to develop this trait like any other skill.
What makes this so beneficial is that discipline applies to many areas of life outside of bodybuilding. Besides diet and training, other areas that require strict enforcement of behavior include education and careers. Bodybuilding provides the experience necessary to guide oneself to goals in many other domains.

2. Confidence:

Every workout, a bodybuilder must strive to accomplish something they have never done before. We must burden ourselves with difficulties not encountered before in order to grow and better ourselves.Also, we become more sure of ourselves to act in the proper and effective way during future events.

By creating our own challenges with regard to diet and exercise, we reinforce our certainty that we can survive and persevere through other trials that occur in life.
Weight Training Vs. Cardiovascular: Which Do You Think Has More Benefits? Date: May 22nd @ 7:15pm EDT
Both training with weights and cardiovascular activities have unique challenges. We can set goals for each that force us to push ourselves to new limits. Either cardio of weight lifting are good ways to enhance fitness. Below is an outline of the benefits each possesses.

Weight Training:

Offers a more dynamic challenge than cardio to prevent boredom and staleness.

Helps one gain muscle that in turn helps burn fat more efficiently. This leads to a drastic improvement in body composition.

Insulin resistance, gastrointestinal transit time, and cholesterol levels are all improved. Meaning this type of training reduces risk for diabetes, heart disease, and cancer.

Metabolism benefits greatly from resistance training, and can even reverse the natural decline that occurs with aging.

Bones are strengthened.

Posture, balance, and coordination all improve.

The immune system is boosted.

Enhances mood and energy levels.

Physical attractiveness is a bonus for many.

Sleep is better.

Commonly results in greater physical strength and power, but it's also possible to train for endurance with weights.


Does not require the equipment that weight training does. This often makes cardio more convenient or less expensive.

Less risk of injury is involved.

Reduced risk of heart disease and osteoporosis.

Improves cholesterol levels.

Helps heart and lungs function more efficiently.

A better body composition is brought about by the fat loss associated with cardiovascular activities.

Stress reduction and short term mood improvement.

Physical attractiveness is aided by this type of exercise.

Better sleep.

Increased metabolism.

Commonly results in greater physical endurance and stamina.

As we see, many physical benefits are shared between resistance training and cardio. Personally, I prefer weight training because it offers more of an active challenge. To me, it seems to require developing a better ability to focus efforts on breaking thresholds of pain and fatigue. With cardio, it seems easy to reach a sustainable state and then just coast through the workout until my time is up. However, both styles of training have their place in the fitness world and should be tried out at some point or another.
Be positive Date: May 3rd @ 8:54pm EDT
I have a confession to make--I sometimes cringe when someone tells me to "just be positive." I've often assumed this really means, "Your sadness is making me uncomfortable, so please stop talking about it."To be fair, I wouldn't classify myself as a negative person--not now, anyways--though I have my moments. I do, however, feel for anyone who might be classified that way, as I know from experience that deep negativity often comes from deep pain.We all face our own battles in life, some more overwhelming than others. And sometimes it seems nearly impossible to nurture a positive attitude.
But it is possible. And sometimes, it's the only thing that keeps us going when it seems unlikely we'll find our way through the darkness.
I'm always inspired to read stories from people who've found silver linings in tragedy because it reminds me that we have immense power to shape our lives through our perceptions and responses.
So telling you that you must know that I have always been a positive, upbeat person and very optimistic. And, I always made it a point to find the bright side of a problem, which I found made it easier to surmount. In addition, I have always loved people's stories.
hello Date: Aug 13th @ 9:09am EDT
First of all I m Ray , nice to meet you guys and welcome to my profile , that mean so much for me , is my first time when i wrote in a diary , so excuse me if i miss something ,, in time i will write more of me .

I like very much to dance , i m dancer too , i love to me watched in my shows , and i like so much to be admired .

I love nature and i love to travel a lot , i don't smoke and with alcohol only for X'mas days and New Year night , so i love to keep me in shape .

I love to workout everyday , and a good meal .

I love to stay in touch with you guys and i love to find new people ready for a nice chat and ready to handle me . When i start i never back down :)

Every time i wanna make you to forgot about your real world and have fun and make true your fantasies .
be free to explore every inch of my body . and let me show you my sexuality .
Members get a 5% discount on my shows and VODs, plus I can give you free Members Only shows and you'll show up in my room in my special fan font color. If you join now, you'll immediately get access to my exclusive content, be able to post on our private