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On January 29 2009 12:13 Bockit wrote:Show nested quote +On January 29 2009 11:18 eshlow wrote:On January 29 2009 10:27 Bockit wrote:On January 29 2009 06:02 decafchicken wrote:
I also did this thing called the beep test yesterday (http://www.topendsports.com/testing/tests/20mshuttle.htm) You don't have to go that fast, but after a while it really tires you out, i made it to like 12-3 (12th level, 3rd lap) and then couldn't move any more. Hoping to break level 14 in a few months. Ahh I haven't done that since high school I used to love that thing. I need to get the recording and go down to my local oval and give it a shot again. Update on my progress so far is I feel like I've plateaued. I'm floating between 88 and 89 kg. In my run though I'm really feeling an increase in my leg strength and I'm consistently posting 33 minute runs. I'm about to head to a tae kwon do training camp for 5 days so I'll see if that can lose me another kilo. I think at this stage it's unrealistic to think I'll make my goal of 85kg by feb 8th, but I'm still really happy with how close I've come. After my holiday I'll be setting a new goal weight and date and still work on my running goal. Run some sprint intervals. That should help A LOT. At the risk of sounding retarded, can you please elaborate on that? Do you mean the beep test or something different?
More intense. I personally prefer doing something like 8x100m with something like 3 mins rest between each.
If you want it to be more.. aerobic.. you can go with like 4-6 x 400m.
Make sure you run these ALL OUT. Full intensity is the key to stimulate body composition changes through neuroendocrine response.
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Sydney2287 Posts
Ok I'll give those a shot.
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On January 29 2009 12:26 eshlow wrote:Show nested quote +On January 29 2009 12:13 Bockit wrote:On January 29 2009 11:18 eshlow wrote:On January 29 2009 10:27 Bockit wrote:On January 29 2009 06:02 decafchicken wrote:
I also did this thing called the beep test yesterday (http://www.topendsports.com/testing/tests/20mshuttle.htm) You don't have to go that fast, but after a while it really tires you out, i made it to like 12-3 (12th level, 3rd lap) and then couldn't move any more. Hoping to break level 14 in a few months. Ahh I haven't done that since high school I used to love that thing. I need to get the recording and go down to my local oval and give it a shot again. Update on my progress so far is I feel like I've plateaued. I'm floating between 88 and 89 kg. In my run though I'm really feeling an increase in my leg strength and I'm consistently posting 33 minute runs. I'm about to head to a tae kwon do training camp for 5 days so I'll see if that can lose me another kilo. I think at this stage it's unrealistic to think I'll make my goal of 85kg by feb 8th, but I'm still really happy with how close I've come. After my holiday I'll be setting a new goal weight and date and still work on my running goal. Run some sprint intervals. That should help A LOT. At the risk of sounding retarded, can you please elaborate on that? Do you mean the beep test or something different? More intense. I personally prefer doing something like 8x100m with something like 3 mins rest between each. If you want it to be more.. aerobic.. you can go with like 4-6 x 400m. Make sure you run these ALL OUT. Full intensity is the key to stimulate body composition changes through neuroendocrine response.
that's crazy lol. how the f do you do that?
I honestly think that trying to do that would end up injuring me. the first couple seconds of a sprint is always quite unpleasant for various joints in my body.
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Heh, I like that concept of using proper intermediate steps Eshlow. Kind of sucks that I'm 6'2 but I am sure with proper steps training for it is possible and fun.
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Start off slow... lol.
If I'm getting back into shape I start off with like 3x100m and then build up by adding 1 interval every 1-3 sessions.
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Just got back from the gym. 15 min Jog, 15 min Cycle and 40 min with a personal trainer destroying my Shoulders/Back/some bicep.
I really really have to pick up my game in order to meet my goal now, in the last 4 weeks I have gained over 2lb of muscle while my original goal was indeed weightless, it was really fat loss, which I am accomplishing but I don't really have a way to gauge it.
I have a couple of options. 1. Stop weight training and just go hardcore cardio for the next 3 weeks in order to lose the next 6lb and meet my goal. 2. Continue weight training, reduce my protein intake and way up my cardio whilst I start taking speed or cocaine . 3. Revise my goal and just go for the American Beauty - Kevin Spacey goal. "I wanna look good naked".
I sort of wish I hadn't set such a crazy date for my goal, oh well. I'm going to have to accomplish it.
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^Be glad you gain some muscle, because if you plan to cut, you will lose some of the muscle mass.
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On January 29 2009 20:27 Energies wrote:
Just got back from the gym. 15 min Jog, 15 min Cycle and 40 min with a personal trainer destroying my Shoulders/Back/some bicep.
I really really have to pick up my game in order to meet my goal now, in the last 4 weeks I have gained over 2lb of muscle while my original goal was indeed weightless, it was really fat loss, which I am accomplishing but I don't really have a way to gauge it.
I have a couple of options. 1. Stop weight training and just go hardcore cardio for the next 3 weeks in order to lose the next 6lb and meet my goal. 2. Continue weight training, reduce my protein intake and way up my cardio whilst I start taking speed or cocaine . 3. Revise my goal and just go for the American Beauty - Kevin Spacey goal. "I wanna look good naked".
I sort of wish I hadn't set such a crazy date for my goal, oh well. I'm going to have to accomplish it.
If you decrease your protein intake, you'll just lose muscle. And how can you tell that the weight you gained was muscle, unless you had DXA or water submersion tests before and afterwards?
I'd recommend decreasing your caloric consumption, but maintaining the same level of protein (cut fat carbs and alcohol). When I was trying to maintain weight for a competition, I would increase my protein intake while cutting my calories a bit (assuming I was gaining and wanted to stop once I reached a pound or two under the weight).
I don't see the problem with gaining muscle, if that's what you actually did. Based on your goal, you want more muscle (to look good naked). At any given body fat percentage, almost everyone looks better with more natural muscle. You really have to be using something illegal to get more muscle than will look good on you.
EDIT: and yes, muscle is a LOT easier to cut than fat. You have to short yourself 3500 Calories to lose 1 lb of fat (if your body is losing 100% fat). You have to short yourself about 600-800 Calories to lose 1 lb of muscle (if your body is losing 100% muscle). Obviously it will be a mix of fat and muscle, but the leaner you are the more muscle it will be, so the more weight you'll lose for any given caloric deficit.
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I have no actual data to back my claim, but my chest and stomach is becoming a lot more firm while my shoulders, back and arms are starting to become slightly larger and more defined. I also maintained my regular healthy diet, low healthy fats, low carbs, 1800-2200 calories a day while I have been exercising hardcore but I have lost absolutely no weight, hence my assumption
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Dude, be glad of the muscle gain. Gaining muscle tends to help fat loss as it consumes cals even at rest.
I'm not sure why you don't want to modify your goals as more muscle + less fat tends to "look better" anyway if that's what you were after in the first place.
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Age: 17
Height: 5'10
Current Weight: 130
Goal Weight: Don't care, (130?) just excersize ea day
Starting Date: Already started
Goal Date: w/e
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On January 29 2009 20:27 Energies wrote:
Just got back from the gym. 15 min Jog, 15 min Cycle and 40 min with a personal trainer destroying my Shoulders/Back/some bicep.
I really really have to pick up my game in order to meet my goal now, in the last 4 weeks I have gained over 2lb of muscle while my original goal was indeed weightless, it was really fat loss, which I am accomplishing but I don't really have a way to gauge it.
I have a couple of options. 1. Stop weight training and just go hardcore cardio for the next 3 weeks in order to lose the next 6lb and meet my goal. 2. Continue weight training, reduce my protein intake and way up my cardio whilst I start taking speed or cocaine . 3. Revise my goal and just go for the American Beauty - Kevin Spacey goal. "I wanna look good naked".
I sort of wish I hadn't set such a crazy date for my goal, oh well. I'm going to have to accomplish it.
lol, no offense, but you are stupid and your personal is stupid as well, jog and cycling are redundant, no need to do both, and you don't need 30min to warm up. If you have any idea on weight loss and what you are doing, you should never cut protein intake regardless losing weight or bulking. Like I have said in the thread, if you want to lose weight, burn more calories than you consume, if you want to gain weight, eat more. Lifting weights does not burn enough calories compared to HIIT.
http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/nutrition_for_newbies
you don't need to go to gym hit weights to lose weight, all you need is some intense cardio on empty stomach in the morning(tabata). All you doing now is wasting money on trainer, and your trainer is an idiot who doesn't know shit.
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So I've been doing that tabata thing ilovehnk talked about a few pages back, along with this
http://www.teamliquid.net/forum/viewmessage.php?topic_id=76759
for the last week and I've managed to lose an additional 3 lbs. I have no idea how much of that is fat though since I think I've been slacking off on my diet. I haven't been gorging, just haven't really been watching how much carbs/protein/fat I'm consuming.
Either way, I'm fairly pleased about my progress so far.
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On February 01 2009 11:56 Falcynn wrote:So I've been doing that tabata thing ilovehnk talked about a few pages back, along with this http://www.teamliquid.net/forum/viewmessage.php?topic_id=76759for the last week and I've managed to lose an additional 3 lbs. I have no idea how much of that is fat though since I think I've been slacking off on my diet. I haven't been gorging, just haven't really been watching how much carbs/protein/fat I'm consuming. Either way, I'm fairly pleased about my progress so far.
Anything fairly high intensity is good... tabatas, HIIT, metabolic conditioning, circuits, heavy lifting, etc.
Good that you found something that's working. Ride it out until you stop progressing.
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On February 01 2009 11:56 Falcynn wrote:So I've been doing that tabata thing ilovehnk talked about a few pages back, along with this http://www.teamliquid.net/forum/viewmessage.php?topic_id=76759for the last week and I've managed to lose an additional 3 lbs. I have no idea how much of that is fat though since I think I've been slacking off on my diet. I haven't been gorging, just haven't really been watching how much carbs/protein/fat I'm consuming. Either way, I'm fairly pleased about my progress so far.
you will know that you lost fat when you measure your abdominal fat, such as squeezing the belly skin and your waist line is thinner... also your arms, especially forearm should be much leaner as well as your lower legs. The thing with tabata is that it is very difficult to keep up the hard work, if you got the determination, don't stop, keep doing it, then 8 weeks later, fruit of success.
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How often should one do tabata? The author of the T-Nation article on tabata training says that he does it twice a month; is that really the prescribed frequency?
Also, can/should I lift after doing tabata, assuming I do it in the gym?
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On February 01 2009 11:43 ilovehnk wrote:Show nested quote +On January 29 2009 20:27 Energies wrote:
Just got back from the gym. 15 min Jog, 15 min Cycle and 40 min with a personal trainer destroying my Shoulders/Back/some bicep.
I really really have to pick up my game in order to meet my goal now, in the last 4 weeks I have gained over 2lb of muscle while my original goal was indeed weightless, it was really fat loss, which I am accomplishing but I don't really have a way to gauge it.
I have a couple of options. 1. Stop weight training and just go hardcore cardio for the next 3 weeks in order to lose the next 6lb and meet my goal. 2. Continue weight training, reduce my protein intake and way up my cardio whilst I start taking speed or cocaine . 3. Revise my goal and just go for the American Beauty - Kevin Spacey goal. "I wanna look good naked".
I sort of wish I hadn't set such a crazy date for my goal, oh well. I'm going to have to accomplish it.
lol, no offense, but you are stupid and your personal is stupid as well, jog and cycling are redundant, no need to do both, and you don't need 30min to warm up. If you have any idea on weight loss and what you are doing, you should never cut protein intake regardless losing weight or bulking. Like I have said in the thread, if you want to lose weight, burn more calories than you consume, if you want to gain weight, eat more. Lifting weights does not burn enough calories compared to HIIT. http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/nutrition_for_newbiesyou don't need to go to gym hit weights to lose weight, all you need is some intense cardio on empty stomach in the morning(tabata). All you doing now is wasting money on trainer, and your trainer is an idiot who doesn't know shit.
Perhaps I should have been more specific.
I did the 15 min jog and 15 min cycle because I had arrived early for my PT session, I did it on my own accord to waste time. My personal trainer is only pushing me to accomplish the goal I have asked him, which is strength gain, I just asked him to make me stronger. I haven't told him anything about weight or fat loss, I am doing that myself.
I hadn't been paying attention to the intensity of my workouts and I had been consuming a lot more protein than normally in the form of eggs and a lot of lean meats, so I had bulked.
I would have thought the second part was obviously a joke.. My final goal is to reduce body fat % and increase muscle mass so I can look cut. But my immediate goal currently is just to lose weight, in terms of numbers, regardless of whether its fat or muscle. At the time I made this thread I also started an office weight loss pool, everyone put in money and the highest percentage of weight loss based on original weight will win the pot, there are 5-6 people in it, the weigh-in is at the end of March. I just want to win that and then I'll get back on track.
Thanks for your input and suggestions though, none of that had occurred to me while I was losing the last 60lb, thanks.
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Australia3818 Posts
Ilovehnk, why the fuck are you so abrasive?
Get off your high horse you elitist asshole.
=]
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On February 01 2009 11:43 ilovehnk wrote:Show nested quote +On January 29 2009 20:27 Energies wrote:
Just got back from the gym. 15 min Jog, 15 min Cycle and 40 min with a personal trainer destroying my Shoulders/Back/some bicep.
I really really have to pick up my game in order to meet my goal now, in the last 4 weeks I have gained over 2lb of muscle while my original goal was indeed weightless, it was really fat loss, which I am accomplishing but I don't really have a way to gauge it.
I have a couple of options. 1. Stop weight training and just go hardcore cardio for the next 3 weeks in order to lose the next 6lb and meet my goal. 2. Continue weight training, reduce my protein intake and way up my cardio whilst I start taking speed or cocaine . 3. Revise my goal and just go for the American Beauty - Kevin Spacey goal. "I wanna look good naked".
I sort of wish I hadn't set such a crazy date for my goal, oh well. I'm going to have to accomplish it.
lol, no offense, but you are stupid and your personal is stupid as well, jog and cycling are redundant, no need to do both, and you don't need 30min to warm up. If you have any idea on weight loss and what you are doing, you should never cut protein intake regardless losing weight or bulking. Like I have said in the thread, if you want to lose weight, burn more calories than you consume, if you want to gain weight, eat more. Lifting weights does not burn enough calories compared to HIIT. http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/nutrition_for_newbiesyou don't need to go to gym hit weights to lose weight, all you need is some intense cardio on empty stomach in the morning(tabata). All you doing now is wasting money on trainer, and your trainer is an idiot who doesn't know shit.
Running and cycling work the muscles in two different manners. That's like saying "if you want to build your biceps, all you have to do is full curls. There's no sense in doing preacher curls, half curls, etc, etc, because they are all doing the same thing." No, they don't, they work the muscles in a different manner, thus giving additional benefits to the workout.
Lifting weights burns shit loads of calories, and most people CANNOT handle HIIT. It is absolutely brutal on the body, and there is very good reason that most fitness experts do not recommend starting with HIIT. Will it burn calories faster? Yes, absolutely, because it continues to burn calories even after the work out. Do your risk unnecessary injury that could potentially keep you from working out? Yes, absolutely, because if your body is not ready to be pushed to the limits, it's not going to react very well. You can lower the intensity of interval training, but then it's not high intensity, so it's no longer HIIT: it's just interval training. Just because you read a couple of forums/articles, and a few guys say "screw the old stuff, try HIIT" doesn't make you an expert in fitness and nutrition. So stop being such a cocksucker.
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What does HIIT mean?
I just got out of the gym. Did shoulders / triceps. Jogged a 1 1/4 mile after each body part. So one after shoulders and triceps. Feels better to seperate cardio into parts rather than doing it in one chunk.
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EPT
