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I got injured a while back, and then I got lazy and then I got fat. Now I want to be fit again...help? chris_is_cool?
I take it you didn't have physiotherapy? Have you FULLY recovered?
What sport/exercise do you do now?
How much free time do you have in a week for leisure activities/gym time?
Major bad, I couldn't walk for a few days, it hurt that bad. That was 6 months ago, now I do diddly-squat.
Minimum impact & a good all round workout.
but the only problem is it's fantastic for eating up muscle - which in my books isn't good.
"what's the best way to *get fit* fast" (my emphasis)
I guess I was more concerned with the 'fat' part.
you're doing cardio, which requires lots of energy. Whilst swimming you are using everything to stay afloat therefore use far more energy than you probably have, so the body uses muscle for energy.
Olympic swimmers eat around 6,000 calories a day. It's ridiculous.
except for the last bit about how much olympic swimmers eat, which sadly is a complete red herring.
There's no way that anyone up to a very good 'club' standard would be doing enough work that they'd have depleated their entire energy stores (you generally have anything from 1200-2000 calories available to burn at any one time).
If he's working at a relatively leisurely pace, in the 'fat burning zone' as you suggest, then he's probably going to burn around 400 calories an hour. That means he'd need to be in the pool around four hours a day before his body gets anywhere near needing to make up for the deficit by burning muscle.
It's exactly the same as my distance running - my calves and hamstrings are strong as fuck because they're being worked far more heavily than the rest of my body. In contrast, I've got relatively little upper body strength because I've not worked it. Given that swimming is widely recognised to be one of the best workouts for your body as a whole, there's no way it's going to destroy muscle - it'll tone it instead.
NEVER base advice for an average person on what an elite athlete does. It's in no way comparable.
involves far more concentration from the whole of your body that running. Furthermore people who do club swimming are what we call 'natural swimmers'. Some people can swim, some people can't. Most people can swim alright, but not everyone can jump in the pool and swim 100 lengths like club swimmers do.
I know this all too well as I've been working in swimming pools for the last 2 years. Club swimmers often do circuits after a session too, they have very intelligent work outs.
and thus only a club swimmer is going to need to be concerned with burning so many calories that they're going to start burning stuff they don't want to.
Your average guy doing 40 lengths a couple of times a week with a little rest after every couple isn't going to come even close to 'burning muscle mass'.
but when I was distance running I used yoga (ashtanga) to lengthen stretch my compacted strong bottom half, and to build strength in my upper half. I don't know if you're still running, but i'd really recommend it as a complementary form of training.
Still running, atlhough had a couple of months off, so just building a base at the moment. Need to really look at my training as a while at the end of the summer again, so I'll bear this in mind - I know it's something others've found useful too.
I thought this was balls the moment you said it, looked it up... found nothing.. this is the first I've heard of it so I'm going to assume your wrong. Plus I never experianced ANYTHING like it when I swam regularly. It doesn't really build musicle but it keeps you healthy, your joints nimble and tones.
is that swimming, unlike other cardio can effect your muscle recovery time, therefore you are essentially losing muscle. I think that's what I meant to say. Understand?
If you mean it's counter productive when you're doing weights with the intention of getting definition, then yes it probably is. In terms of recovery time, it's no different to any other cardiovascular work - don't do two hard sessions on consecutive days (without experience of what works for you), else you'll risk harming yourself.
Because my right shin has been killing me since my last run and that was on Monday...
You just have to sacrifice anything fun in your diet and all spare time to the gym.
If you're lucky you'll lose that weight but inextricably, the effect of having been a bit chubby will make your new weight hang on you vaguely like a concentration camp victim.
You DO need to watch what you eat
You DO need regular exercise
You DON'T have to spend every spare moment in the gym though.
You DO want to find out your target heart rate. You're 24 years old so your resting rate will be 60-70 which means your target heart rate should be 150-170. Meaning you should be operating at 75-80% of maximum heart rate. This is your fat burning zone. 30-60 minutes of this, three times a week is a good place to start.
Lifting weights 2-3 times a week improves your health too, but that's a completely different game....Start with the cardio for 4-5 weeks and then start to build things up.
Does that explain why I dislike exercise so much? It's so uncomfortable.
would go get a checkup at the GP just in case there's any inherent issue that's causing it to be higher than normal before you get too involved in exercise. Most likely it's just unfitness (resting heart rate drops as you get fitter) but worth making sure.
could be high blood pressure caused by too much caffeine or sugary foods.
I am very tall. Maybe my heart's not quite big enough for my body, proportionately, so has to work a little bit harder? Hmm.
I eat very healthily (vegetarian diet, few sugary treats) and I've always had it, so I reckon it must just be an underlying thing.
You need to find your maximum heart rate. Get on a treadmill and run as fast as you can for 60 seconds and then test the heart rate....OR just sprint outside somewhere as fast as you can for up to 200m or something.....just get your heart rate up and then work out 75% of it.
Hardest setting for a minute, as fast as I could go.
Maximum heart rate worked out at 144. 75% of that is 108. Hmm. Seems not much higher than my resting rate. :/
Well try to stick at 75% for half or or so and see how it goes.
You need to do a longer session that builds up towards your max effort. Even after a warm up, I never get anywhere near mine until a third interval on the track.
15 minute comfortable warm up, then every couple of minutes crank up the effort until you feel you're working quite hard (not all out).
THEN sprint for a minute and that'll give you a much better ballpark figure.
I think I have a spare heart rate monitor somewhere. I'm going to properly clean out my flat tonight, so if I find it, you're welcome to it.
Well, it's my dad's, because he's really fat and unhealthy in his old age. But thanks for the offer.
Started running 3 times a week in the past few weeks and not sure whether feeling like I'm about to collapse is normal or not. Heart troubles are hereditary in my family so I really should get one....
Hopefully when I clean my bombsite of a flat it'll appear. :)
get a bike and ride it every day to work. or run to work. or just exercise every day.
just do something.
i didnt post you here.
how long do you need to be going to the gym for before you start to see / feel improvments - i've been going for about 10 weeks now - twice a week and i'm not seeing a massive change.
do i need to step it up a bit?
I'm now a fatty.
6 weeks is a pretty good marker to see the first noticable changes.
Twice a week isn't enough, especially if you're just on the treadmill at 8.5km an hour or on the bike at about 40% of maximum heart rate (which to be honest almost everyone you see in a gym does and it annoys me)
What do you do at the gym at the moment?
and do a selection of the machine weights, mainly upper body
i'm usually there for about an hour-ish
Do cardio and weights on different days.
Go to the gym and do 75% running for 30-60 minutes on one day
then another time go and work out a muscle group. You might consider doing it like this:
Day 1:Chest and triceps
Day 2: Shoulders and abs
Day 3: Back and Biceps
^ These are common groups to work out together. Do 12-15 SETS on the larger muscles and 6-8 on the smaller ones.
Here is an example for Day 1.
Chest: Dumbell flies - 3 sets
Dumbell bench press - 3 sets
Chest press - 3 sets
Peck deck - 3 sets
Triceps: Dips - 2-3 sets
Triceps push down -3 sets (using rope attachment on multi gym)
Tricep extensions (dumbell)
You may then at the end do press ups until failure at the end of the routine.
in this scenario i'm only running once a week or something? thats probably better for me as if i run too much i feel the start of shin splints coming on, its kinda my legs that give up on me not my 'fitness' if that makes sense.
and i'm only doing each thing once a week? that sounds better as well
2-3 times a week.
IT ALL DEPENDS ON WHAT YOUR AIMS ARE THOUGH.
If you want to lose weight and tone up then 3 weight sessions a week with 2-3 cardio is good. If you want to build up muscle then do less cardio and add an extra weights session on, repeating one of the daily exercises (alternating which one you repeat every week).
I understand fully what you mean about your legs giving up and not your fitness. I had the same problem. My hamstring would feel very tight in my left leg and my ankle would hurt. MAKE SURE YOU warm up your muscles BEFORE stretching.
Go for a little 5 minute jog, high knees, skip, heels to bum running (everything you can imagine to warm up all your muscles) THEN STRETCH. the stretch will feel better and it will be better for you.
i am totally not going to work out 6 days a week. I am never going to have the time to do that unless i give up all my career aims and decide to loose all of my friends.
I do 3-4 weights sessions and 2 cardio a week
thats not a making excuses thing, and in about 10 weeks or so i should have the time to squeeze in another session - but for the time being twice a week is probably all i have got - any tips to work with that?
If you want to lose weight and improve fitness I'd recommend running 45-60 minutes twice a week at 75%....MAKE SURE YOU'RE KNACKERED WHEN YOU LEAVE THE GYM.
If you want to increase muscle, well if you want to then I can help you out.
Is your goal muscle?
i look skinny ish but have put on a bit of weight around my midrift which looks kinda our of proportion with the rest of my body - would be nice to shift that, and also just sorta tone up a bit i guess. I'm kinda the right weight but have a relaitively high body fat percentage even though i don't look it - so i guess i'd like to get rid of the boday fat whilst building muscel to stay the same weight. MAKE SENSE?
it's a common goal to have too so there's plenty of info out there to help you. Once I've come back form lunch I might be able to help you a bit more.
i'm off to lunch now as well
I'M GOING TO HAVE A MASSIVE CAKE!
How do I beef the fuck up without any weights or gym access? Just do millions of push ups?
That goes for anything where you use your own bodyweight. So sit ups, press ups, pull ups all increase strength, but not muscle. If you want muscle you've gotta get into the gym. Either that or become a builder where you're shifting bricks all day.
you should do youtube work-out videos
Bikram yoga. Hardest and best thing i've ever done.
but slightly less dynamic. The reason for this, is that you do it in a room which has been heated to 105-115 degrees, and 40% humidity. It's a 90 minute class and from about 15 minutes in, even lying on the floor feels slightly traumatic.
The main benefits are increased lung capacity, aerobic and anaerobic training, better flexibility (the heat really helps you to stretch into positions that would otherwise be tricky), and the use of the tourniquet technique means that the blood pumps into every organ, leaving you feeling Very Zingy (c).
Imma look into this more, I think...
I'm trained to teach some kinds of yopga, but not this one (yet)- although I am elarning.
You're Glasgow, if I remember correctly?....
Both of these yoga centres are good (although the latter doesn't have a proper 'bikram' license, and so they call it hot yoga- it's essentially the same though)-
Seriously, I tried it last week and I literally fainted
can i also have some advice please?
how do i get rid of my stomach lard?
thanks. i'm getting a bit loose in places.
also, i have a sedentary office job, sometimes walk to work and back home (takes about a hour either way). otherwise, have no time to exercise (genuinely).
watch what you eat (whilst creating a calorie defecit) and get running. Cycling is pretty good for getting rid of that spare tyre, but mix that up with some ab exercises. You should do some crunches, reverse crunches, side crunches after an intense cycle. That should suit you quite well. Oh, also do some leg raises and pause at the top and in the middle (these are great for getting that 'V' shape on the pelvic bone.
Crunches will tone well, but they also create bulk- great for getting a six pack, but a six pack is only visible if you have a very low body fat %, which most people don't.
Instead, if you want you stomach to look 'pulled in', you need to work the transverse abdominus muscles- the plank is the best exercise for this.
Maybe I listed too many ab exercises, but they are good.
Working on the obliques is a good idea too, because it essentially pulls everything sideways, exposing what you have.
Maybe not hulking bulging muscles in the way you'd achieve on your shoulders, but nontheless, they DO increase in sixe (as well as toning, as you rightly say.)
toning your core would involve more static exercises like the plank rather than crunches etc (which you need to be careful with anyway because they can harm your back).
personally I always find the crunch a difficult thing to do.
Plank to me is a bit bollocks, it's okay, but it's not as amazing as everyone makes it out to be. I guess it's great for core stability though.
Using a swiss ball is pretty great for abs too....agree?
so long as you've already got some core strength in the first place.
what's a plank?
was thinking about yoga but it's hella expensive. basically, all i want to know is it intensive enough to get rid of excess stomach fat and trim other bits off?
Is is that expensive? Try to pass yourself off as a student and do it at a uni yoga class. Wont cost more than £3 a class.
Is lots of cardiovascular activity, unfortunately.
Makes you sweat like a pig and the fat melts off. Last year I had to cut the classes down as i was gettnig too thin. (possibly also Class A related though, hmmm).
But bikram sounds a bit too intense and also a little unnatural to me (granted I've never tried it). The heat and humidity thing - you can't recreate that at home, so for practise you're dependant on the facilities, which are probably expensive. You should be able to practise yoga anywhere ad everywhere IMO. Plus that level of intensity is probably gonna make a beginner pass out.
The beginner only *thinks* they're going to pass out- they rarely do ;) And after you've been 3 times, you're like a pro. The body adjusts very quickly and the asanas are dead simple and easy to learn, and can be followed at home in normal heat (although for my home practice I prefer ashtanga). In terms of being unnatural- I can guess why you think this and I was put off trying bikram for years because I thought it was bogus. And yes, it IS a modern concept but it's founded on the ancient priniciples of hatha yoga. Also, yoga originated in India- a very hot, humid country. It's supposed ot be done in a warmer-than-is-really-comfortable room anyway, so bikram really just kicks the arse out of that concept :)
(I promise I odn't make a commission from them btw- I'm just a bit evangelical.....)
I thought I was going to pass out and I did
Did they tell you to make sure you were properly hydrated? I get a very spinny head (as in 5 x vodkas spinny) if I've not been drinking lots of water the day before the class. It *honestly* gets easier. I'm guessing i can't tempt you back though?....
I'd never done yoga before either. That in itself seems like good excercise. Although the bit at the end where you have to keep exhaling seems daft. But what's the point of the 40^ temp other than making you dehydrated quickly?
and who developed the practice. Yoga's not meant to be done in an air-conditoined room, and you're supposed to sweat whilst doing it. I know that this defies the perfectly happy and beneficial practises of many people around the country who like their weekly stretching in the icy church hall, but it's not optimum for you really developing and getting fit.
The heat also allows for greater stretching, which increases flexibility and reduces the risk of muscle strains. Finally, it massively increases the heart rate and (as you found out so scraily) puts your body under fairly hefty pressure. Your internal thermostatic is going batshit, you're losing water- yes it sounds crazy, but done in a controlled environment, and with proper instruction about how to breath and keep hydrated, its benefits far outweigh its risks. The actual postures you do in that class are far simpler versions of 'proper' yoga postures. They've been simplified because your heart is under enough strain from the heat, without also having to jump around, as you would in ashtanga.
I'm really sorry you had such a bad experience :( I have a bad-ish experience most times I go, but I've learned to breathe through it and let it go, and it does pass, and it is worth it. Of course, fainting is something else entirely and not something you could control once it was about to happen to you. I hope your teacher looked after you properly!
They'd be in air conditioned studios laughing their nuts off at everyone sweltering
But the title of the thread is how to get fit FAST, and yoga in a comfortable cool studio won't do that :D
i may well do all this.
occurs when you run up hills. So do that, or more to the point, go to a gym and do a lot of running on an incline tredmill. I did this after uni when I was actually fat for the first time ever and it fell off. It works. FACTS.
Also, running in the morning, before eating anything and after a black cup of coffee (more science wizzness).
OR JUST EAT LESS.
my plan is to eat less and exercise more.
I'm going to go swimming on hairwash days so 3 times a week, and gym on the other days (for 30 minutes, until I get out of breath and start sweating ew).
I'm going to eat museli for breakfast, healthy sandwich or noodles for lunch, and a small dinner. With an orange as a snack.
I'm going to gym now.
for a lady like yourself, I'm assuming you're not all that fussed about muscle and want to get a good level of fitness whilst shedding that unwanted poundage. This sounds great, snack an hour before training with a banana please - this will give you more energy, bananas rule!
Drink an isotonic drink whilst you work out/swim too please. This will provide you with the necassary carbs you need during your workout.
unless it's a big one, it should be quite difficult to find again amongst all the other pebbles and things.
Chris has gone for lunch, but will be happy to answer any questions you may have remaining. He will also accept PMs for those who do not with to publicly discuss this. He may also put together one or two fitness plans tailor made to some people's goals as he has lots of time. Done on request.
All I did was go to the kitchen and grill some chicken and then eat it. Obviously I had it in a sandwich too.
So, anyone want a routine? If you do there are some requirements:
- Know your goals (training without any clear goals is like pooing on a stick - you can hit the stick, but it wont always stay on the stick)
- How often can you get to the gym?
- Are you motivated enough to really follow it? REALLY? Be honest with yourself.
ok my goals are above - loose a bit of fat around my midrift whilst increaseing muscel to retain the same weight.
i go two times at the moment, it would be tricky to go more but in about 8- 10 weeks i will have some more time and would be able to go three times - i don't really want to go more than three times a week at all tbh.
i am certainly motivated enough to follow it through, there might be times when i might get through out whack through circumstances out of my control and in those cases i'm not going to cancel other things to get my gym tiome back, but i'm never going to be just sacking it off to watch tv or something
Step one: slice cheese
Step two: grill one side of your bread (you may wish to perform Step one whilst waiting for step two to complete, depending on the speed of your broiler)
Step three: add cheese and any selections of Worcester sauce, marmite, herbs spices etc to the un-toasted side of your bread
Step four: slice your toast and plate up, making sure that if you want to add any more sauces, you have them to hand.
Step five: sit down and eat your cheese on toast in a contented fashion
WITNESS THE FITNESS
it makes me feel better about myself.
I've decided I'm gonna do a week of running up hills (there's loads where I live) and then hit the gym for 2 weeks doing some circuit training and then go back to Mon (back and legs), Weds (shoulders+triceps) and Fri (chest+biceps). I'll be turbo buff again in no time.
I am curious as to where you heard working out those different muscles together from.
Shoulder press you use your triceps, and in a bench press you use your biceps so they are complimentary right? I think I read in on Men's Health or AskMen or something like that.
chest + triceps
back + biceps
If you're using triceps in shoulder press / biceps in bench press, you should really make sure you are doing those exercises properly!
Sometimes I devote a full workout to shoulders though, oh, that's the dream ticket right there :D
I'm sure they are the muscles that are used to stabilise in each exercise. Maybe I'm wrong, but I'm sure I read it somewhere.
but, generally speaking, if you have your chest working as the primary muscle group, the secondary will be triceps - same with back / biceps. It's good to pair these together in your workouts because, if you're working out on your chest, you're already putting some reasonable effort in with your triceps, so you may as well 'finish them off' :) (ditto for back & biceps).
but then you would want to do chest + biceps, back + triceps (you'll probably have to invest a wee bit more time to get a good workout though). I'm never sure where to throw shoulders in - usually do them on the same day as legs, or have a short session that is solely shoulders.
chest + triceps
Back + Biceps
Shoulders + Abs
whwres my routine?
gotta have legs in the routine, they're your biggest muscles. Maybe swap abs for legs, as I will probably do abs every session.
I don't really do legs much as my knees are knackered, and I play football and cycle so I generally don't have the days I need to recover from a lower body workout :(
Maybe once a week. If you are doing say chest and triceps, in-between sets on the triceps you can work your legs out. I read this last week.
please answer yes:
I want to lose about 2 stone (currently about 12st and 5ft 8)
If I go running 4 days a week (about 4-5k up and down hills) and swimming 2 days a week will this work?
Nb - I can't be arsed to change my diet, I don't eat that badly - weetabix for breakfast, sandwich and bag of crisps for lunch, standard evening meal of spag bol or stir fry or ham egg and chips or sausage and mash, maybe a kit kat every couple of days)
p.s don't say 'do weights'
that i am totally not chnaging my diet
i eat pretty well already and i can cut down on snacks or whatever - but planning my meals to follow strict rules is not going to happen
but that's it
well done DIS
i give up
and you're not concerned too much about anything else, then all you want to do is build up a 'calorie deficit'. Assuming you don't fall into the trap of eating larger portions to compensate, then any exercise you do'll work, and both running and swimming are particularly good for it.
Bear in mind that you'll still build some muscle even doing cardiovascular work which does weigh more than fat, so it may not drop off quite as quickly as you'd like.
you may be doing too much though. People who spend hours and hours doing cardio often don't see as many results. I can't really remember the exact reason, I think it's because your body anticipates the enrgy you will need or something and stores more fat, something like that.
You'll be better off talking to my Mum about losing that much weight, because she runs a business on the side which successfully helps people lose weight*
As I've said to other people up there, you need to get into the fat burning zone which is typically 75% of your maximum heart rate. If you maintain that for 30-60 minutes then great. Running on hills is fantastic - well done.
Furthermore you can do sprints. I think it was 20 x 100 metre sprints.
So what you would do is 100m sprint followed by 1-2 minutes brisk walking, but do this on a flat surface. If you were doing hill sprints I'd probably tone the number down a little.
He'll lose more weight by working hard than by running in the fat burning zone.
I refer you to myth #2 http://www.runnersworld.co.uk/staying-healthy/big-fat-myths-5-weight-loss-myths-busted-preview/5328.html
Leading fitness business such as Maximuscle and Men's Health say otherwise.
Not to mention my conditioning coach, who is the official conditioning coach for Middlesex Rugby League club.
I've had to correct you about half a dozen times on this thread so far today and I'm comfortable in saying you clearly know shit all about running and how it works on your body.
It's a simple case of mathematics. At a higher intensity, you burn more calories. As for pure weight loss (as opposed to looking slick), your only intention is to build a calorie deficit, harder sessions are the way to go.
Stop giving shit advice to people. Seriously.
I'm not giving shit advice. I'm giving adivce I've been given and adivce that works. Advice that numerous different fitness regimes also give.
Yes there are different ways to work out, yes people have different methods, but it doesn't mean either one is wrong.
I'd definitely listen to top fitness experts over some shitty runners world website. Thank you and goodnight.
than maximuscle mag is going to be. It's a fact that HIT burns more total calories per minute than lower intensities. Ideally, any exercise regime should contain both high and lower nitensity training elements. This is certainly true for running, where you have to alter your pace in different training runs.
Your expertise is based on what works for you and that's great, and you're so helpful to everybody, which is lovely. What you do need to accept however is that running is not your area of expertise and is its own particular discipline, and has its own highly experienced experts (like me and Colin, ner). BIGSAFETYWINK :)
it's intended to be, because you're talking nonsense and yet presenting it as fact. When you're talking about people's health, that's nothing short of reckless. Not to mention your attitude towards the efforts of endurance athletes (swimming aside) stinks - see your nonsense about breezing round the London Marathon in April when you didn't even bother entering it.
You'll notice I've not once interjected over your weights related advice - why? Because I don't know enough about it. In a similar way, I'd wager that a Rugby League coach or Maximuscle Magazine aren't particularly concerned with pure weight loss as harru was asking about, rather strength/toning. When's the last time you saw a 10st 5'8" forward or back row in Rugby?
Also worth bearing in mind that I've got a lot more literature that I go on than just the Runners World website/magazine, as well as coaches and my own experience. Don't just assume that because you know a county level coach in a different discipline that you automatically know better than someone who's immersed themselves in that sport and has competed in the top 5-10% of the country for about seven years now.
Or maybe i mean burn more calories. It takes more calories to keep your muscle alive than it does to keep any fat stores, so even adding a little muscle will help fat burning loads. Also, doing weights (especially squats with a barbell) will burn fat pretty quickly. It will also burn your legs and gluts, but in an amazing way
Never take gym advice from someone who's arms are bigger than their legs, you haven't been advised to do a single leg workout up there have you? Ludicrous, unless you want to end up looking like Roger Ramjet.
Do compound exercises like bench press, squats, pull ups. Plus I don't think there's much point doing three kinds of tricep exercise.
For fitness - go running.
The tricep is the bigger muscle in the arm. Often people just sit there and work out their biceps, because they think that adds size to the arm. It gives the arm a peak yeah, but the real size comes from the larer muscle which is the tricep. The muscle inbetween known as the brachialis also adds girth to your arms.
I know what I'm talking about. I've been doing this kind of studd day in and day out for nearly 2 years.
Advising a beginner to do too many finicky exercises is not the right way to go as you need to build the base first, plus you've only told him/her to do upper body, which will make them look like a complete goon, unless your not fussy about having chicken legs.
these people aren't beginners per se. Many of them have been in the gym lots and lots. I don't know much about doing legs, therefore I don't give advice about it. Someone asks a question like 'how do I get better abs' so i tell them what I know. I'm not taking on the role of a personal trainer here where I'm conditioning people to how I think they should be, just offering friendly impartial advice.
it's not like i'm talking about building serious arnold swazeneger muscle here. I'm talking about a bit of hypertrophy, but mostly toning, so wont make you look out of proportion at all.
was feeling a posedown coming on there for a sec.
"Never take gym advice from someone who's arms are bigger than their legs" I'd never heard that before, but it's absolutely spot on :D
In light of disagreement with things I have said, you DON'T have to take my advice. I am NOT a personal trainer, however I do know much about the subject.
Take it from a person who has DONE IT. I learnt over the last 2 years what works and what DOES NOT WORK. I'm quite confident in my own training routines, because they have worked tremendously for me before. I acheieved the fat loss I was dreaming of after some SMART training and the muscle toning also became a reality. Now I've done all that I've recently moved onto more intense training, because of the successful progress I made before.
You don't have to take my adivce, but you're welcome to my two cents whenever you like.
AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP AIR DUMP
I just did.
I might go do one on the way home. For old times sakes.
I study/work in an area which involves lots of heavy lifting and running about for 12 hours a day. When I was younger this was no sweat, but i'm starting to get a really fatigued. I don't need to lose any weight, I just want to tone up and be able to lift some flight cases without putting my back out. WHAT WILL I DO?
i may not BE my vagina, but y'know...
I'm planning to walk part of the way home from work most days (about 3.5 miles). Just normal walking though, not flapping my arms about like a simpleton. I read somewhere that 5 minutes walking is worth something like 25 minutes sprinting so I should be an Adonis in no time.
any activity's better than none. Don't start getting any ideas that it'll turn you into an adonis though - it won't, but if it's something you do now before then you should find your general health improves, particularly if you end up walking daily.
Not sure where you read that about the comparison to sprinting - doesn't seem right to me!
That's the only problem
I wouldn't have thought that was true. What's your source?
Anyway, walking is awesome. You always hear of people who get dogs and get rid of flab etc etc.
At uni I often waslked 2 miles to work, briskly I might add and that was good. Probably would have been better if I ran, mind.