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On February 09 2010 03:10 eshlow wrote:Show nested quote +On February 08 2010 16:09 unknown.sam wrote:
i'm contemplating joining a fun run some time in mid-late march. it's only 3km but i still plan on hitting the treadmill/jogging at least once a week starting this weekend. i duno what kind of time i should be aiming for, but i think maybe 15-20 min should suffice for someone who hasn't jogged/ran for quite some time.
i've been cycling now for about the past 2 months from 30-60 min at a time at maybe 4-5 days a week on average. i know cycling isn't the same as running but i would think the aerobic capacity from cycling would translate into similar aerobic capacity during running.
tips would be much appreciated. Cycling doesn't transfer to running much at all. Look how Lance got OWNED in the marathon running compared to his top performances in the Tour de France. Running is a whole different beast than cycling. That said, intervals, if you were doing them, have the most transferrance over because they work metabolic capacity more than just going for leisurely rides. Doesn't sound like you did that though... 3km is only 2 miles. You could probably get a sub 16 by just running a bunch of 400m and 800m repeats about 3x a week. It really depends what you want to do with it.
wow i had no idea cycling and running were so dissimilar...
btw how many 400/800m repeats should i do in a day??
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On February 09 2010 15:50 unknown.sam wrote:Show nested quote +On February 09 2010 03:10 eshlow wrote:On February 08 2010 16:09 unknown.sam wrote:
i'm contemplating joining a fun run some time in mid-late march. it's only 3km but i still plan on hitting the treadmill/jogging at least once a week starting this weekend. i duno what kind of time i should be aiming for, but i think maybe 15-20 min should suffice for someone who hasn't jogged/ran for quite some time.
i've been cycling now for about the past 2 months from 30-60 min at a time at maybe 4-5 days a week on average. i know cycling isn't the same as running but i would think the aerobic capacity from cycling would translate into similar aerobic capacity during running.
tips would be much appreciated. Cycling doesn't transfer to running much at all. Look how Lance got OWNED in the marathon running compared to his top performances in the Tour de France. Running is a whole different beast than cycling. That said, intervals, if you were doing them, have the most transferrance over because they work metabolic capacity more than just going for leisurely rides. Doesn't sound like you did that though... 3km is only 2 miles. You could probably get a sub 16 by just running a bunch of 400m and 800m repeats about 3x a week. It really depends what you want to do with it. wow i had no idea cycling and running were so dissimilar... btw how many 400/800m repeats should i do in a day??
If you want to do really well you're gonna have to get on the road a lot and accumulate miles.
If you want to do it the HIIT way you can get the decent time.
Usually cut the whole distance you're supposed to run into about 4-8 pieces and then run them 90% with all out burst at the end and then rest 5-10 minutes between each. That tends to work well from what I've seen.
Don't start out with the whole distance as intervals if you're gonna go that method. Start with about half the distance.. so 1 mile with 4x400m intervals. That should be enough to destroy you metabolically if you do it right.
Regardless, cycling is somewhat comparable to biking in that if you train it hard it's similar. But one is non-impact and one is impact so that's a HUGE difference already. And cycling is easier so you need about 2-2.5x the time on the bike to be equivalent of the time spent running.
On February 09 2010 12:19 ghermination wrote:
I love NOXplode. Finally broke 315 Bench press, still kind of stuck around that area with my deadlift. Lately i've been working a lot harder than normal because of my Nitrous-fueled energy, and i keep getting to the point where i get home and can barely walk around due to how sore i am. What can i do to fix my soreness?
It's likely you're doing too much. More is not better. You need to train smart.
When the weights get heavier you need to drop volume otherwise you're going to crippled your recovery like you're doing.
What does your routine look like ATM?
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Korea (South)1897 Posts
Name: Dave Jung
Age: 35 || Height: 178cm || Weight: 113 kg
Starting Date: 10/02/10 || Goal Date: 1/08/10
Weight goals -- Get down to 90 Kg
Training goals -- no more heavy weights, just get lean, I need to run run run (HELP ME)
Nutrition goals -- stop eating all junkfood
Misc goals -- I just wanna be a healthy daddy! I was a national level rugby player in Korea at 84kg, but that was like 10 years ago now! sick! I still have a lot of muscle, but my weight is killing me. I use to just go out and sprint for a couple of weeks every day to get my weight down, then it stopped working (or I just can't go all out anymore)...
Yeah you know what I'm really trying not to be looking at ^^
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Korea (South)1897 Posts
Btw any suggestions:
I use to train about 3 hours every day 5 days a week, just 30 mins curcuit training, then 2 hours of running/sprints (rests in between); then stopped, played rugby on weekend, kept my weight down to about 100 kg, then stopped exercising ballooned to 118, and just through diet have gotten down to 112/113 which seems to be a low as I'm getting for the last 3 months.
I have that explosive muscle type, no good a long distance, only sprinting and judo...;
I need some type of really short intense routine that will put me past this plateau, also a diet that isn't just no carbs, cause then I have trouble thinking quickly...
Help me cause I wanna be sexier than Rekrul!
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On February 09 2010 23:06 MightyAtom wrote:
Btw any suggestions:
I use to train about 3 hours every day 5 days a week, just 30 mins curcuit training, then 2 hours of running/sprints (rests in between); then stopped, played rugby on weekend, kept my weight down to about 100 kg, then stopped exercising ballooned to 118, and just through diet have gotten down to 112/113 which seems to be a low as I'm getting for the last 3 months.
I have that explosive muscle type, no good a long distance, only sprinting and judo...;
I need some type of really short intense routine that will put me past this plateau, also a diet that isn't just no carbs, cause then I have trouble thinking quickly...
Help me cause I wanna be sexier than Rekrul!
Hi fellow judo/rugby player 
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jammed my thumb playing bball and I have been icing it for a day or two. Should I hit the gym anyway or rest a day or two? I can grip almost all the way but its still stiff when I try to bend it
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seppolevne
Age: 21 || Height: 6'0" || Weight: 165-170
Starting Date: 01/14/10 || Goal Date: initial 02/28/10 maintain forever
Weight goals -- 160-165
Training goals -- Workout every two days, or 3 times a week
Nutrition goals -- Eat healthy, pseudo-vegetarian, cut down on pizza pops/snack foods, cook healthy more often.
Misc goals -- Get cut, 8-pack, deep sex lines, get lean, not big.
Workout:
I have a 6' elastic workout/physio band that I wrap around my body and grab with my arms, so that it tightens when I extend my arms, either outward or in front of me.
- All workout at happy hardcore bpm -
20 mins - Cardio (dancing, shadow boxing)
10 mins - Bicep curls, tricep extensions, shoulder shrug with cord
Abs - Crunches, with knees at different angles, adding 50 per workout (currently at 400)
10 mins - Butterflies, iron cross with cord
10 mins - Cardio
Diet:
Eating more: Beans, rice, vegetables, fruit, healthy cereal, milk, spirits, water.
Eating less: Meat, snacks, beer, juice, s/t fat, sodium.
I've been doing it for about 3 weeks and it's working wonders. I have more energy, sleep better, and have lost a decent portion of my belly. It's also incredibly fun and easy to do since I don't have to go to the gym.
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On February 10 2010 03:06 seppolevne wrote:
seppolevne
Age: 21 || Height: 6'0" || Weight: 165-170
Starting Date: 01/14/10 || Goal Date: initial 02/28/10 maintain forever
Weight goals -- 160-165
Training goals -- Workout every two days, or 3 times a week
Nutrition goals -- Eat healthy, pseudo-vegetarian, cut down on pizza pops/snack foods, cook healthy more often.
Misc goals -- Get cut, 8-pack, deep sex lines, get lean, not big.
Workout:
I have a 6' elastic workout/physio band that I wrap around my body and grab with my arms, so that it tightens when I extend my arms, either outward or in front of me.
- All workout at happy hardcore bpm -
20 mins - Cardio (dancing, shadow boxing)
10 mins - Bicep curls, tricep extensions, shoulder shrug with cord
Abs - Crunches, with knees at different angles, adding 50 per workout (currently at 400)
10 mins - Butterflies, iron cross with cord
10 mins - Cardio
Diet:
Eating more: Beans, rice, vegetables, fruit, healthy cereal, milk, spirits, water.
Eating less: Meat, snacks, beer, juice, s/t fat, sodium.
I've been doing it for about 3 weeks and it's working wonders. I have more energy, sleep better, and have lost a decent portion of my belly. It's also incredibly fun and easy to do since I don't have to go to the gym.
lol that does sound pretty fun
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Korea (South)1897 Posts
On February 09 2010 23:58 decafchicken wrote:Show nested quote +On February 09 2010 23:06 MightyAtom wrote:
Btw any suggestions:
I use to train about 3 hours every day 5 days a week, just 30 mins curcuit training, then 2 hours of running/sprints (rests in between); then stopped, played rugby on weekend, kept my weight down to about 100 kg, then stopped exercising ballooned to 118, and just through diet have gotten down to 112/113 which seems to be a low as I'm getting for the last 3 months.
I have that explosive muscle type, no good a long distance, only sprinting and judo...;
I need some type of really short intense routine that will put me past this plateau, also a diet that isn't just no carbs, cause then I have trouble thinking quickly...
Help me cause I wanna be sexier than Rekrul! Hi fellow judo/rugby player
lol, I need help getting thinner or else I'm getting ready to learn sumo. =)
We're curse to be powerful and sexy in our youth...now I've already become al bundy!
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On February 10 2010 03:41 MightyAtom wrote:Show nested quote +On February 09 2010 23:58 decafchicken wrote:On February 09 2010 23:06 MightyAtom wrote:
Btw any suggestions:
I use to train about 3 hours every day 5 days a week, just 30 mins curcuit training, then 2 hours of running/sprints (rests in between); then stopped, played rugby on weekend, kept my weight down to about 100 kg, then stopped exercising ballooned to 118, and just through diet have gotten down to 112/113 which seems to be a low as I'm getting for the last 3 months.
I have that explosive muscle type, no good a long distance, only sprinting and judo...;
I need some type of really short intense routine that will put me past this plateau, also a diet that isn't just no carbs, cause then I have trouble thinking quickly...
Help me cause I wanna be sexier than Rekrul! Hi fellow judo/rugby player lol, I need help getting thinner or else I'm getting ready to learn sumo. =) We're curse to be powerful and sexy in our youth...now I've already become al bundy!
Lol check out some things in the OP: Mainly Starting Strength, and some of the eating stuff. Cut out some bad foods, lift 3 times a week, add in some cardio and you'll be ripped baller in no time (might need new soots though  )
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Netherlands4511 Posts
This is roughly what I've been eating daily along with working out 4-5 times a week
4 slices of brown bread w/ ham or similar for breakfast w/ a glass of skimmed milk
after this it usually takes me about 1 hour to go to the gym
I do 10 min warmup, rorate thru 3 days of diff muscle grps, 20-30 min of cardio after weights.
i eat meat (Chicken, Turkey, Beef, w/e). + veg (carrots, salad, cucumber, broccoli) + fruit (melons/pears/apples) w/ some more skimmed milk after I come from the gym.
Then I fill up the rest of my day with more melon, carrots or something like yogurth, but skimmed. perhaps 2 or 3 small meals. Sometimes i'll put a bag of carrots next to my pc if im busy on the computer and ill just randomly eat from it thruout the day. I also try to drink 1,5L of water a day but on some days I don't quite make that number =)
I eat fish (hering) 2 times a week for breakfast on bread.
Some feedback would be appreciated. I'm kinda worried about eating a real meal after my 'dinner' after the gym because throughout the rest of the day I basically do nothing but sit, should I be? I do get cravings throughout the day for 'bad food', so far I haven't really given in but whenever i buy something like raisins that usually means whatever ammount of food i bought is gone by the end of the day. The boring factor of this diet kinda concerns me.
I'm also not sure if I'm eating enough calories to avoid going into 'starvation mode'. Think I fed my body 4k + calories a day for years lol. It's been a big, sudden change. Results so far have been pretty good, although I'm also gaining muscle a lot so It's hard to say exactly how much kg in fat I've lost. When I just got back to the Netherlands I had a couple of off-days @ my parents, but in the last 2 weeks I've lost about 4 kg.
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On February 09 2010 23:06 MightyAtom wrote:
Btw any suggestions:
I use to train about 3 hours every day 5 days a week, just 30 mins curcuit training, then 2 hours of running/sprints (rests in between); then stopped, played rugby on weekend, kept my weight down to about 100 kg, then stopped exercising ballooned to 118, and just through diet have gotten down to 112/113 which seems to be a low as I'm getting for the last 3 months.
I have that explosive muscle type, no good a long distance, only sprinting and judo...;
I need some type of really short intense routine that will put me past this plateau, also a diet that isn't just no carbs, cause then I have trouble thinking quickly...
Help me cause I wanna be sexier than Rekrul!
Sprints are fine.
But you don't want to use weights?
That limits a lot of what you can do with upper body and lower body especially.
There's calisthenics/bodyweight but you'll have to search around for progressions unless you know someone who knows them. Adding reps doesn't do much for you after about 20.
Diet is the most important thing with weight though. Once you get that in order you're already 70-80% there.
On February 10 2010 03:06 seppolevne wrote:
seppolevne
Age: 21 || Height: 6'0" || Weight: 165-170
Starting Date: 01/14/10 || Goal Date: initial 02/28/10 maintain forever
Weight goals -- 160-165
Training goals -- Workout every two days, or 3 times a week
Nutrition goals -- Eat healthy, pseudo-vegetarian, cut down on pizza pops/snack foods, cook healthy more often.
Misc goals -- Get cut, 8-pack, deep sex lines, get lean, not big.
Workout:
I have a 6' elastic workout/physio band that I wrap around my body and grab with my arms, so that it tightens when I extend my arms, either outward or in front of me.
- All workout at happy hardcore bpm -
20 mins - Cardio (dancing, shadow boxing)
10 mins - Bicep curls, tricep extensions, shoulder shrug with cord
Abs - Crunches, with knees at different angles, adding 50 per workout (currently at 400)
10 mins - Butterflies, iron cross with cord
10 mins - Cardio
Diet:
Eating more: Beans, rice, vegetables, fruit, healthy cereal, milk, spirits, water.
Eating less: Meat, snacks, beer, juice, s/t fat, sodium.
I've been doing it for about 3 weeks and it's working wonders. I have more energy, sleep better, and have lost a decent portion of my belly. It's also incredibly fun and easy to do since I don't have to go to the gym.
Why cutting out the meat? Meat is good for you & you need protein for muscle mass..
Cutting the cals will help loose the weight, but eventually you'll probably end up with the 'skinny-fat' look.
I strongly recommend against vegetarianism (read 'the vegetarian myth'). But if that's what you want to do.. I guess go for it.
On February 10 2010 10:53 ret wrote:
This is roughly what I've been eating daily along with working out 4-5 times a week
4 slices of brown bread w/ ham or similar for breakfast w/ a glass of skimmed milk
after this it usually takes me about 1 hour to go to the gym
I do 10 min warmup, rorate thru 3 days of diff muscle grps, 20-30 min of cardio after weights.
i eat meat (Chicken, Turkey, Beef, w/e). + veg (carrots, salad, cucumber, broccoli) + fruit (melons/pears/apples) w/ some more skimmed milk after I come from the gym.
Then I fill up the rest of my day with more melon, carrots or something like yogurth, but skimmed. perhaps 2 or 3 small meals. Sometimes i'll put a bag of carrots next to my pc if im busy on the computer and ill just randomly eat from it thruout the day. I also try to drink 1,5L of water a day but on some days I don't quite make that number =)
I eat fish (hering) 2 times a week for breakfast on bread.
Some feedback would be appreciated. I'm kinda worried about eating a real meal after my 'dinner' after the gym because throughout the rest of the day I basically do nothing but sit, should I be? I do get cravings throughout the day for 'bad food', so far I haven't really given in but whenever i buy something like raisins that usually means whatever ammount of food i bought is gone by the end of the day. The boring factor of this diet kinda concerns me.
I'm also not sure if I'm eating enough calories to avoid going into 'starvation mode'. Think I fed my body 4k + calories a day for years lol. It's been a big, sudden change. Results so far have been pretty good, although I'm also gaining muscle a lot so It's hard to say exactly how much kg in fat I've lost. When I just got back to the Netherlands I had a couple of off-days @ my parents, but in the last 2 weeks I've lost about 4 kg.
Gah, everyone is fat phobic..
http://www.sciencedaily.com/releases/2009/11/091103102347.htm
Anyway, are you comfortable lifting heavy weights for stuff like squats/deadlifts ret? That's stuff that's gonna give you the most bang for the buck in terms of adding muscle mass/losing fat. Starting Strength in the OP is a good program for that.
Mix up your protein sources with all different types of meat -- beef, chicken, turkey, lamb, and others if you can find them. Fish as well. Eggs are good. Try to avoid processed stuff that comes in packages if you can. Large protein source at every meal will help A LOT with both fat loss and muscle gain.
Cutting back the carbs is good. That's a lot of bread though... lots of empty carbs. May want to cut milk for water once you start needing to.
Basically, we'll go on the premise that if it's working keep doing it. I don't want to be very cynical but I do think you'll stall out with a lot of the carbs like the guys above. And it's not just me who's saying this in this thread. Looks OK so far if you're just starting to get off junk food and all that stuff. We'll modify as needed as you get leaner.
If you're concerned about boredom with food choices I can see if I can dig up a bunch of recipes. That's the few guys here connected with the Paleo nutrition groups know of a lot of blogs with them too probably.
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Eshlow, thoughts on glucosamine + MSM? and how it compares to fish oil?
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United States43296 Posts
On August 08 2009 05:28 KwarK wrote:
KwarK
Age: 20 Height: 6"1'
Current Weight: 202lb
Goal Weight: 188
At the gym yesterday I measured in at 188. Good times. New goal is 182 but that's less likely and will probably be the limit of my fitness stuff. I'm a fairly chunky guy so I'll never be that light.
My BMI is now 24.7 though which is just inside the boundary of normal. I've been in the overweight, if only just, for the past 5 years or so. So although I've been pretty sloppy about my goals and made it here a very long time after I wanted the lifestyle changes have finally kicked in.
I still need to work on my fitness though. I'm shit at running. Did a 6 mile march with webbing, rifle and weighted packs with my platoon two weekends ago under 90 minutes which met the army benchmark but when it comes to running I just can't keep going after two miles, and far less if I'm already tired. I feel I've got the endurance to keep going all day at light exercise but I can't keep up a run for shit. Especially if I've already been pushed earlier that day. Some of the guys can do a run in the morning, take a few hours and then run just as hard in the afternoon but I just find I have nothing left.
Any advice or recommended fitness training or whatever?
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On February 09 2010 22:41 eshlow wrote:Show nested quote +On February 09 2010 15:50 unknown.sam wrote:On February 09 2010 03:10 eshlow wrote:On February 08 2010 16:09 unknown.sam wrote:
i'm contemplating joining a fun run some time in mid-late march. it's only 3km but i still plan on hitting the treadmill/jogging at least once a week starting this weekend. i duno what kind of time i should be aiming for, but i think maybe 15-20 min should suffice for someone who hasn't jogged/ran for quite some time.
i've been cycling now for about the past 2 months from 30-60 min at a time at maybe 4-5 days a week on average. i know cycling isn't the same as running but i would think the aerobic capacity from cycling would translate into similar aerobic capacity during running.
tips would be much appreciated. Cycling doesn't transfer to running much at all. Look how Lance got OWNED in the marathon running compared to his top performances in the Tour de France. Running is a whole different beast than cycling. That said, intervals, if you were doing them, have the most transferrance over because they work metabolic capacity more than just going for leisurely rides. Doesn't sound like you did that though... 3km is only 2 miles. You could probably get a sub 16 by just running a bunch of 400m and 800m repeats about 3x a week. It really depends what you want to do with it. wow i had no idea cycling and running were so dissimilar... btw how many 400/800m repeats should i do in a day?? If you want to do really well you're gonna have to get on the road a lot and accumulate miles. If you want to do it the HIIT way you can get the decent time. Usually cut the whole distance you're supposed to run into about 4-8 pieces and then run them 90% with all out burst at the end and then rest 5-10 minutes between each. That tends to work well from what I've seen. Don't start out with the whole distance as intervals if you're gonna go that method. Start with about half the distance.. so 1 mile with 4x400m intervals. That should be enough to destroy you metabolically if you do it right. Regardless, cycling is somewhat comparable to biking in that if you train it hard it's similar. But one is non-impact and one is impact so that's a HUGE difference already. And cycling is easier so you need about 2-2.5x the time on the bike to be equivalent of the time spent running.
thanks a bunch. will try it out asap
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After about 3 weeks of some real intense workouts at the gym and the addition of racquetball into my cardio workout plan, I'm in the best shape of my life and it's only getting better.
My workout buddies all take creatine, whey, like 8 other supplements, and steroids as well. Sounds a little too hardcore for me, can anyone shed some light?
I can't possibly remember the other supplements they use, they've got like 13-14 canisters of them.
Age: 20 || Height: 5'10" || Weight: 155lbs
Starting Date: 01/01/2010 || Goal Date: 01/01/2011
Weight goals -- Depends, increased muscle mass would not bother me by any means, but a stagnant weight wouldn't bother me either. I don't see how I could lose weight so I guess my goal is not to lose weight.
Training goals -- Get back to the gym after a few month hiatus, cardio is not an issue as I walk/jog over 15 miles every time I go to work. Would like to increase my bench max from 185->225, squat from 275->300. Also, I'd like to get a consistent tennis partner since my friends who play are flaky. UPDATE: I've gone to the gym at least 4 times a week each week and not getting tired of it in any way. Already reached those new max weights on both exercises.
Nutrition goals -- I already eat healthy but I could cut back on soda and ice cream which I do have on occasion. Also, getting high and going to In-N-Out occurs more often than I would like. UPDATE: I have not cut back on soda or ice cream and I still enjoy smoking and drinking, I have no plans to kick those last two habits either.
Misc goals -- Increase muscle mass and tone my body, I'm already thin so I don't need to lose weight but I've never gotten incredibly cut because I stopped going to the gym and I have been fat in the past. UPDATE: Never seen my arms, legs, or stomach this toned before. The combination of hardcore racquetball(seriously, SUCH a good cardio workout) and lifting have resulted in some excellent toning. However, this has probably resulted in a lower amount of muscle mass gained than if I didn't do cardio.
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Good results recently, ive added 5kg to my barbell bicep curls (30kg >>>35kg, 4 sets of 12reps). My arms are now:
biceps, unflexed = 31cm (starting 26cm)
forearm = 28cm (starting 24cm)
Currently around 70.5kg at the moment. I will be starting jiu-jitsu to go with my wing chun soon, so that should help with the overall fitness.
Yay!
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On February 10 2010 14:52 KwarK wrote:Show nested quote +On August 08 2009 05:28 KwarK wrote:
KwarK
Age: 20 Height: 6"1'
Current Weight: 202lb
Goal Weight: 188 At the gym yesterday I measured in at 188. Good times. New goal is 182 but that's less likely and will probably be the limit of my fitness stuff. I'm a fairly chunky guy so I'll never be that light. My BMI is now 24.7 though which is just inside the boundary of normal. I've been in the overweight, if only just, for the past 5 years or so. So although I've been pretty sloppy about my goals and made it here a very long time after I wanted the lifestyle changes have finally kicked in. I still need to work on my fitness though. I'm shit at running. Did a 6 mile march with webbing, rifle and weighted packs with my platoon two weekends ago under 90 minutes which met the army benchmark but when it comes to running I just can't keep going after two miles, and far less if I'm already tired. I feel I've got the endurance to keep going all day at light exercise but I can't keep up a run for shit. Especially if I've already been pushed earlier that day. Some of the guys can do a run in the morning, take a few hours and then run just as hard in the afternoon but I just find I have nothing left. Any advice or recommended fitness training or whatever?
Meh, BMI is a shitty indicator of health as it doesnt take into account muscle mass. According to BMI i'm borderline obese or something equally stupid. Body fat percentage is a lot better.
"I'm a fairly chunky guy" is no excuse, you CAN lose the fat if you really want to.
As for the endurance...you just have to put in the hours, it's mostly mental till it gets easier and easier. Eating and sleeping right willl also help.
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On endurance - when I started running, I could only do about 6 minutes before I felt sick and had to dry heave. But you can mentally push through and try to add a minute here and there, and slowly build up your times, and it only gets easier. Now I clear an hour when necessary - its taken a few months but its possible.
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On February 10 2010 13:50 eshlow wrote:Show nested quote +On February 10 2010 03:06 seppolevne wrote:
seppolevne
Age: 21 || Height: 6'0" || Weight: 165-170
Starting Date: 01/14/10 || Goal Date: initial 02/28/10 maintain forever
Weight goals -- 160-165
Training goals -- Workout every two days, or 3 times a week
Nutrition goals -- Eat healthy, pseudo-vegetarian, cut down on pizza pops/snack foods, cook healthy more often.
Misc goals -- Get cut, 8-pack, deep sex lines, get lean, not big.
Workout:
I have a 6' elastic workout/physio band that I wrap around my body and grab with my arms, so that it tightens when I extend my arms, either outward or in front of me.
- All workout at happy hardcore bpm -
20 mins - Cardio (dancing, shadow boxing)
10 mins - Bicep curls, tricep extensions, shoulder shrug with cord
Abs - Crunches, with knees at different angles, adding 50 per workout (currently at 400)
10 mins - Butterflies, iron cross with cord
10 mins - Cardio
Diet:
Eating more: Beans, rice, vegetables, fruit, healthy cereal, milk, spirits, water.
Eating less: Meat, snacks, beer, juice, s/t fat, sodium.
I've been doing it for about 3 weeks and it's working wonders. I have more energy, sleep better, and have lost a decent portion of my belly. It's also incredibly fun and easy to do since I don't have to go to the gym. Why cutting out the meat? Meat is good for you & you need protein for muscle mass.. Cutting the cals will help loose the weight, but eventually you'll probably end up with the 'skinny-fat' look. I strongly recommend against vegetarianism (read 'the vegetarian myth'). But if that's what you want to do.. I guess go for it.
Oh trust me I'm not going full vegetarian, just cutting down meat from 1-2 times a day to maybe 3-4 times a week. I'll probably also change from beef to chicken/fish. As for protein I've got beans/lentils to cover me on days I don't eat meat. It's more a reduction in those things, replacing them with the top list, then a full out stop - which I think is just silly.
I've also started drinking green tea since it looks to be pretty good for you, helps cut fat while working out and I'm getting sick of water.
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EPT![[image loading]](http://i869.photobucket.com/albums/ab255/UltraliskDave/FatDave.jpg)
