On July 29 2010 14:12 caelym wrote: hey guys, dunno if this has been covered yet, but i'll ask anyway. I want to be able to run 5 miles in ~45minutes by the end of the summer. and i'm wondering how to do i go about accomplishing this. Currently I can consistently do 3 miles in a little under 30 minutes. after that my legs start getting tired and I can't keep up the pace. the goal of this is to get in shape and be fit (and hopefully lose some stomach fat). I currently do cardio 3 times a week (either running for 30 minutes to see how far i can go or biking 20-35 miles on pretty flat terrain) and lift weight 2 times a week. i'm 20, 5'7", and 140 lbs. thanks in advance.
edit: some dietary info: I eat a lot. like i can eat as much as a 6 feet guy. my metabolism is quite fast, which is why i'm only 140 lb.
Just keep running, at 5'7 140 i don't think you have any physical limitations that should be holding you back, you just need to get in better shape. Run run run. And yeah the "no i eat a ton i just have high matabolism" has no place here
On July 29 2010 07:45 krndandaman wrote: hey anyone know the best way to lose alot of stomach fat? im wayyy out of shape after quitting the track team after 3 years of doing it. (not enough time, too intense)
after my trip to korea I've gained 6 pounds. and apparently all those pounds went directly to my stomach. (my arms are still pretty skinny wtf...)
all I can think of is running like 2miles a day, and do some crunches or w.e kinda noob at this, thanks tl
general body stats
5'8 156 17 yrs old
What are your primary goals? Just to lose 6 pounds? What's the timeframe?
What do you have? Gym access? BBs, DBs? Can you cook your own food? What's your diet like?
Just off of what you posted I can tell you that eventually you need to run either more miles or run faster, and that it's impossible to spot reduce (crunches won't burn the fat solely in your stomach. if they burn fat at all.)
my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
Yeah endurance running burns surprisingly few calories. much better off with the HIIT
On July 29 2010 12:35 unknown.sam wrote: sick stuff decaf. the first rep seemed fine, the second rep did kinda look slightly above parallel tho.
why don't you just go ATG??
Dunno, never really have. I try to go a bit below parallel on my first few sets till i get to the really heavy shit. Doesnt the bounce at the bottom help you anyways?
On July 29 2010 12:39 travis wrote: "as i destroy a pound of chicken and wash it down with some protein"
clearly there is no protein in chicken
nj anyways lol nice war cries
Clearly ^_^ and yeah i pretty much have to use my battle cry for +5 str at that point or the weight will staple me to the ground.
On July 28 2010 22:20 Energies wrote: Wouldn't that cause a typical SS workout to last well over an hour? I'm only taking 1-2min rest at the moment, if that. But then again I'm still not near my max yet on any of the lifts.
No, it won't last well over an hour though it should last thereabouts.
I always thought this was craziness. When you first begin for the first few months, maybe just an hour. But from starting warmup/stretching until finish is routinely two hours+ for me now. Keeping up with SS gains gets more and more demanding and I need at least 7-9 minutes between squat sets now.
On July 29 2010 07:45 krndandaman wrote: hey anyone know the best way to lose alot of stomach fat? im wayyy out of shape after quitting the track team after 3 years of doing it. (not enough time, too intense)
after my trip to korea I've gained 6 pounds. and apparently all those pounds went directly to my stomach. (my arms are still pretty skinny wtf...)
all I can think of is running like 2miles a day, and do some crunches or w.e kinda noob at this, thanks tl
general body stats
5'8 156 17 yrs old
What are your primary goals? Just to lose 6 pounds? What's the timeframe?
What do you have? Gym access? BBs, DBs? Can you cook your own food? What's your diet like?
Just off of what you posted I can tell you that eventually you need to run either more miles or run faster, and that it's impossible to spot reduce (crunches won't burn the fat solely in your stomach. if they burn fat at all.)
my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
If you want to burn fat, your best bet is High Intensity Interval Training (HIIT), a quick google search will hook you up with the basics.
oh wow i remember doing alot of this during my track practices. its INTENSE. i guess i will try this with the workout we did back then.
1mile warmup HIIT for 20minutes. hard sprinting and short walks inbetween 1mile cooldown
should i do this every day or like every other day?
and hope it isnt too weird for people to see some dude sprinting down the block and then walking/repeat
Your body can't handle HIIT every day, it's really taxing and you'll need time in between training sessions to recover. If you're looking for something REALLY fun (lol), try doing some Tabata sets (again, google is your friend). The gist of it is 20seconds MAX effort, 10seconds rest, for 8 sets. Worst 4 minutes of my life. You really have to give it absolutely everything during the effort stages though.
Don't worry about looking weird, I don't have access to a running track near my house so I sprint up and down the road all the time. Do it at night if you're scared of looking dumb :p
On July 29 2010 07:45 krndandaman wrote: hey anyone know the best way to lose alot of stomach fat? im wayyy out of shape after quitting the track team after 3 years of doing it. (not enough time, too intense)
after my trip to korea I've gained 6 pounds. and apparently all those pounds went directly to my stomach. (my arms are still pretty skinny wtf...)
all I can think of is running like 2miles a day, and do some crunches or w.e kinda noob at this, thanks tl
general body stats
5'8 156 17 yrs old
What are your primary goals? Just to lose 6 pounds? What's the timeframe?
What do you have? Gym access? BBs, DBs? Can you cook your own food? What's your diet like?
Just off of what you posted I can tell you that eventually you need to run either more miles or run faster, and that it's impossible to spot reduce (crunches won't burn the fat solely in your stomach. if they burn fat at all.)
my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
If you want to burn fat, your best bet is High Intensity Interval Training (HIIT), a quick google search will hook you up with the basics.
oh wow i remember doing alot of this during my track practices. its INTENSE. i guess i will try this with the workout we did back then.
1mile warmup HIIT for 20minutes. hard sprinting and short walks inbetween 1mile cooldown
should i do this every day or like every other day?
and hope it isnt too weird for people to see some dude sprinting down the block and then walking/repeat
Your body can't handle HIIT every day, it's really taxing and you'll need time in between training sessions to recover. If you're looking for something REALLY fun (lol), try doing some Tabata sets (again, google is your friend). The gist of it is 20seconds MAX effort, 10seconds rest, for 8 sets. Worst 4 minutes of my life. You really have to give it absolutely everything during the effort stages though.
Don't worry about looking weird, I don't have access to a running track near my house so I sprint up and down the road all the time. Do it at night if you're scared of looking dumb :p
I guess this is better? apparently I can do sets of pushups for tabata, nice
I guess ill do squats/pushups for tabata. im thinking i probably can't do this more than once a week? it sounds rly intense
You can do pretty much anything for tabata, I don't normally do pushups because once I reach the point where I fail its pretty ineffective for me to keep failing right away afterwards :p Try it with sprints, or on an erg/rowing machine. I think squats and thrusters are also used quite often.
Bench I did the first set 1x4, and the last 2 were 1x5, which is weird that I didnt finish the first set but DID finish the last 2. Probably has something to do with how I'm warming up, I kind of rush through it, I might slow down for bench
But regardless it feels like my bench isn't improving as much as my other lifts are. Every week my squat, DL, press and power clean are all clearly hard, but I can efficiently get through them and feel good afterwards
but bench every week it feels like im BARELY eeking out every single set, my arms shake a shit load when I get the bar up and stuff. its not as sexy as my other lifts feel.
ok eshlow or someone else qualified i need some advice
my dad is a 65 year old dude the last few years he has developed major sleeping problems he has insomnia, and he also has sleep apnea
he will wake up suddenly in the night, probably due to breathing problems, but he will then get a surge of adrenaline and says he "has to get up and walk around" and then can't go to sleep again - sometimes for the rest of the night
this often leads to him going multiple days in a row with like 1.5h of sleep a night
my sister, who is a naturopathic doc, has said that among other things he needs to get serious aerobic exercise. but he is 65 with arthritis in his hands and his knees can't take much banging and i doubt his other joints are fond of much banging either. there are only hills around here it would be hard to run as it's jsut uphill. we live way out from the city so swimming isn't really doable.
he's been a chronic potsmoker for pretty much all his life
what kind of aerobic/cardio can/should this guy do?
edit: to make it clear i don't think his knees are in THAT bad of shape
like, i don't think he could do burpees for cardio but he could probably run on the right surfaces probably similar shape to most 65yo men
On July 30 2010 04:26 mOnion wrote: Didn't finish a set for the first time today X_X
Bench I did the first set 1x4, and the last 2 were 1x5, which is weird that I didnt finish the first set but DID finish the last 2. Probably has something to do with how I'm warming up, I kind of rush through it, I might slow down for bench
But regardless it feels like my bench isn't improving as much as my other lifts are. Every week my squat, DL, press and power clean are all clearly hard, but I can efficiently get through them and feel good afterwards
but bench every week it feels like im BARELY eeking out every single set, my arms shake a shit load when I get the bar up and stuff. its not as sexy as my other lifts feel.
is it just me or is this weird?
it's not weird.
i noticed that certain reps get very difficult if my form is off. that may be why you 1x4ed the first set.
also, bench is difficult and is usually the second to stall after the press.
On July 29 2010 07:45 krndandaman wrote: hey anyone know the best way to lose alot of stomach fat? im wayyy out of shape after quitting the track team after 3 years of doing it. (not enough time, too intense)
after my trip to korea I've gained 6 pounds. and apparently all those pounds went directly to my stomach. (my arms are still pretty skinny wtf...)
all I can think of is running like 2miles a day, and do some crunches or w.e kinda noob at this, thanks tl
general body stats
5'8 156 17 yrs old
What are your primary goals? Just to lose 6 pounds? What's the timeframe?
What do you have? Gym access? BBs, DBs? Can you cook your own food? What's your diet like?
Just off of what you posted I can tell you that eventually you need to run either more miles or run faster, and that it's impossible to spot reduce (crunches won't burn the fat solely in your stomach. if they burn fat at all.)
my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
If you want to burn fat, your best bet is High Intensity Interval Training (HIIT), a quick google search will hook you up with the basics.
oh wow i remember doing alot of this during my track practices. its INTENSE. i guess i will try this with the workout we did back then.
1mile warmup HIIT for 20minutes. hard sprinting and short walks inbetween 1mile cooldown
should i do this every day or like every other day?
and hope it isnt too weird for people to see some dude sprinting down the block and then walking/repeat
Your body can't handle HIIT every day, it's really taxing and you'll need time in between training sessions to recover. If you're looking for something REALLY fun (lol), try doing some Tabata sets (again, google is your friend). The gist of it is 20seconds MAX effort, 10seconds rest, for 8 sets. Worst 4 minutes of my life. You really have to give it absolutely everything during the effort stages though.
Don't worry about looking weird, I don't have access to a running track near my house so I sprint up and down the road all the time. Do it at night if you're scared of looking dumb :p
I guess this is better? apparently I can do sets of pushups for tabata, nice
I guess ill do squats/pushups for tabata. im thinking i probably can't do this more than once a week? it sounds rly intense
You can do pretty much anything for tabata, I don't normally do pushups because once I reach the point where I fail its pretty ineffective for me to keep failing right away afterwards :p Try it with sprints, or on an erg/rowing machine. I think squats and thrusters are also used quite often.
Thanks for this. I'm definitely try it out with the thruster.
On July 29 2010 07:56 kainzero wrote: [quote] What are your primary goals? Just to lose 6 pounds? What's the timeframe?
What do you have? Gym access? BBs, DBs? Can you cook your own food? What's your diet like?
Just off of what you posted I can tell you that eventually you need to run either more miles or run faster, and that it's impossible to spot reduce (crunches won't burn the fat solely in your stomach. if they burn fat at all.)
my primary goal atm is to slowly lose the fat in that area like I did when I did track. all I did was run back then and it disappeared pretty much. dont care about pounds, just want alot of fat gone in that area. its getting to the point where im worrying if i'll soon get moobs. time frame... a month or 2 for some results at least?
no gym access atm, no bbs/dbs
yes i can cook my food but i prob wont make a whole diet. i dont really eat unhealthy or anything, just the normal rice/sidedishes (im asian) or occasionally some pasta. chicken or some kind of meat like once a week. i actually ate a shitload and had lots of snacks in korea, as i had lotsa money to spare and i wanted to make the best of it lol
hmm is 2miles per day too little? its kinda tough already for me since im rly outta shape compared to before. if not crunches, what should I do?
You simply ate more than you burned when you were in Korea on a daily basis. Just eat less, and/or burn more, to lose the fat. There's no magic workout that'll spot-reduce the fat around your belly.
Two miles is not a lot, maybe 200 calories, iirc.
ah ok, whats the best way to burn calories? that seems ridiculously small... 100 calorie per mile
cant think of anything else which i could easily do around my neighborhood
If you want to burn fat, your best bet is High Intensity Interval Training (HIIT), a quick google search will hook you up with the basics.
oh wow i remember doing alot of this during my track practices. its INTENSE. i guess i will try this with the workout we did back then.
1mile warmup HIIT for 20minutes. hard sprinting and short walks inbetween 1mile cooldown
should i do this every day or like every other day?
and hope it isnt too weird for people to see some dude sprinting down the block and then walking/repeat
Your body can't handle HIIT every day, it's really taxing and you'll need time in between training sessions to recover. If you're looking for something REALLY fun (lol), try doing some Tabata sets (again, google is your friend). The gist of it is 20seconds MAX effort, 10seconds rest, for 8 sets. Worst 4 minutes of my life. You really have to give it absolutely everything during the effort stages though.
Don't worry about looking weird, I don't have access to a running track near my house so I sprint up and down the road all the time. Do it at night if you're scared of looking dumb :p
I guess this is better? apparently I can do sets of pushups for tabata, nice
I guess ill do squats/pushups for tabata. im thinking i probably can't do this more than once a week? it sounds rly intense
You can do pretty much anything for tabata, I don't normally do pushups because once I reach the point where I fail its pretty ineffective for me to keep failing right away afterwards :p Try it with sprints, or on an erg/rowing machine. I think squats and thrusters are also used quite often.
Thanks for this. I'm definitely try it out with the thruster.
Post and let us know how it goes! Remember to give the work sets 100% effort! No cheating
Went again today because i probably wont go tomorrow and i'm getting to the point where i'm recovering pretty damn quick from squats/deads. Deadlifted 10x225 8x305 6x330 4x360 4x385 and then 4x410, and then i got lost in the adrenaline and put up another rep, and then was like fuck it 6 is a way better number than 5 and got it half way and was like "fuck i havent failed a deadlift in months" so i locked it out and then slammed that mother fucker back down on the floor...the fifteen year olds on the fball team had a rewarding "wtf" look on their faces. so it ended up at 6x410 and it felt great. will probably be sore as fuck tomorrow. Then i got like 40-50 pull ups some how, more than i've ever done in 5 sets. My back is getting noticeably huge both upper and lower lol. Benched for the first time in a long while, just did some light sets at 135 because my wrist is still unsteady. And that had some AMAZING hunan chicken. and by some i mean a massive plate of it and two cups of rice. working out always makes up for a shitty day at work.
On July 30 2010 04:26 mOnion wrote: Didn't finish a set for the first time today X_X
Bench I did the first set 1x4, and the last 2 were 1x5, which is weird that I didnt finish the first set but DID finish the last 2. Probably has something to do with how I'm warming up, I kind of rush through it, I might slow down for bench
But regardless it feels like my bench isn't improving as much as my other lifts are. Every week my squat, DL, press and power clean are all clearly hard, but I can efficiently get through them and feel good afterwards
but bench every week it feels like im BARELY eeking out every single set, my arms shake a shit load when I get the bar up and stuff. its not as sexy as my other lifts feel.
is it just me or is this weird?
Deadlifts you are using 85% of your body, and Squats you are using around 75% of your body. Bench your only using around 40%. Seems only logical Deads and Squats will progress a lot faster than bench since you're using more of your body.
On July 30 2010 10:46 decafchicken wrote: Deadlifted 10x225 8x305 6x330 4x360 4x385 and then 4x410, and then i got lost in the adrenaline and put up another rep, and then was like fuck it 6 is a way better number than 5 and got it half way and was like "fuck i havent failed a deadlift in months" so i locked it out and then slammed that mother fucker back down on the floor...the fifteen year olds on the fball team had a rewarding "wtf" look on their faces. so it ended up at 6x410 and it felt great.
On July 30 2010 10:46 decafchicken wrote: Deadlifted 10x225 8x305 6x330 4x360 4x385 and then 4x410, and then i got lost in the adrenaline and put up another rep, and then was like fuck it 6 is a way better number than 5 and got it half way and was like "fuck i havent failed a deadlift in months" so i locked it out and then slammed that mother fucker back down on the floor...the fifteen year olds on the fball team had a rewarding "wtf" look on their faces. so it ended up at 6x410 and it felt great.
Haha, I agree with a lot of those, but I gotta disagree with a couple. I grunt a little bit in the gym when making a strenuous effort, but I don't scream obnoxiously. I think that if you don't have that "strain face" on, you're probably not working hard enough.
Eshlow: I tried what you said, and it worked beautifully. My sets were previously about 5/4/3 or so, but now, with four minutes of rest between my work sets, I can do 5/5/5 without a problem. Thanks to you I'm going to be making much bigger gains on SS now.
On Monday I'll try to get a progress picture up. I'd also like to take a video of my form to ask how it is, but I don't think anybody in the gym would appreciate that.
On July 30 2010 10:46 decafchicken wrote: Deadlifted 10x225 8x305 6x330 4x360 4x385 and then 4x410, and then i got lost in the adrenaline and put up another rep, and then was like fuck it 6 is a way better number than 5 and got it half way and was like "fuck i havent failed a deadlift in months" so i locked it out and then slammed that mother fucker back down on the floor...the fifteen year olds on the fball team had a rewarding "wtf" look on their faces. so it ended up at 6x410 and it felt great.
Haha, I agree with a lot of those, but I gotta disagree with a couple. I grunt a little bit in the gym when making a strenuous effort, but I don't scream obnoxiously. I think that if you don't have that "strain face" on, you're probably not working hard enough.
Eshlow: I tried what you said, and it worked beautifully. My sets were previously about 5/4/3 or so, but now, with four minutes of rest between my work sets, I can do 5/5/5 without a problem. Thanks to you I'm going to be making much bigger gains on SS now.
On Monday I'll try to get a progress picture up. I'd also like to take a video of my form to ask how it is, but I don't think anybody in the gym would appreciate that.
I'm totally going to scream LOCK IT OUUUUUUUUUUUUUUUUUUUUUUUUT next time I'm spotting my training partner :p
Oh yeah! I ran 4 miles in 30 minutes this morning pretty easily. the HIIT I was doing seemed to have payed off. I'm going to slowly transition from HIIT to more long distance running.
EPT
