The Running/Keeping Fit Thread

[AnfieldForever]

Eat more train less get better results!? Sounds too good to be true? Well it's not and i will tell you how...as soon as i get home

How far away from home are you? I'd like to go to bed in a bit.

[baitman]

How far away from home are you? I'd like to go to bed in a bit.

you go up, he'll be there in a bit

[AnfieldForever]

you go up, he'll be there in a bit

[Tee]

[slaine]

Just bought a 2nd hand treadmill off ebay... Not really used it yet, but I think I did my weeks worth of exercise just getting it from the car to the garage... ****ing heavy ******* it is...
Thought it better to sweat in private for a while before I think about taking to the streets, and hearing all the 'mummy, why is that fat man sweating so much?' comments

Now just need the motivation to actually start using it...

[sean_lfc]

Motivation... hm... here, check this:

[ame="http://www.youtube.com/watch?v=KbVpCc_r9Sw"]Ex-paratrooper's Amazing Transformation is Inspirational - YouTube[/ame]

[Ams12]

Ok here is the secret!!
Running doesnt work well enough to burn fat...hit the training hard for only 1 hour a day by doing this (assuming you have no equipment except a pull up bar):

50 squats
40 sit ups
30 burpees
20 press ups
10 pull ups
Repeat 5 times with 2mins rest between rounds!

Very simple as not including any equipment yet gets the heart rate super high and melts fat and improves fitness levels because you are keeping the heart rate up so high!

Obviously add in some strength training if you do have access to the gym eg...day 1 deadlifts & bench press 5 sets x 5 reps and day 2 squats & weighted pull ups 5 x 5...day 3 repeat day 1...day 4 repeat day 2!

One more bonus conditioning workout to help you guys mix it up:

15 recline rows
15 decline press ups
15 box jumps
14 recline rows
14 decline press ups
14 box jumps
...
1 recline row
1 decline press up
1 box jump

Have your body fat tested now then do this 4 days a week (mon tues thurs fri) for a month then tell me how much body fat has disappeared!?

Now the most important thing to get those results is in the NUTRITION!! Without that you won't get very far!! Key tips:
Dont eat any starchy carbs or at the very least no more than 50g for breaky OR 1st meal after training...all protein and veg and nuts for your meals!
Drink plenty of water...about 2-3 litters a day!
Always eat breakfast!!
Nuts are a source of protein and GOOD fats...you need some!!
Protein intake per day should be at least 1.2g - 2g per kg of body weight spread over your 5-6 meals.

Hope that helps my fellow scousers

[slaine]

Motivation... hm... here, check this:

So you're saying I should join the army, jump out of planes, **** up my back and knees, then I'll have motivation?... hmmm... A bottle of red and some stilton still seems preferable

[Red_Polo]

Very simple as not including any equipment yet gets the heart rate super high and melts fat and improves fitness levels because you are keeping the heart rate up so high!

No doubt that would get you pretty fit! That said, surely if it's fat burning you're after you don't want to be pushing so close to your max heart rate? You burn fat better doing more prolonged less intense exercise than that.

[Ams12]

No doubt that would get you pretty fit! That said, surely if it's fat burning you're after you don't want to be pushing so close to your max heart rate? You burn fat better doing more prolonged less intense exercise than that.

Quite the opposite! It's all about creating EPOC (Excess Post-E ercise Oxygen Consumption). Doing prolonged less intense exercise doesn't create that much epoc after training...usually your metabolism re-regulates 1-2 hours after exercise. Exercising in short high intensity bursts creates a massive epoc which usually lasts 7-8 hours after training. Couple in some strength training and that muscle soreness you feel for a few days after exercise means your body is burning more calories while it repairs itself 2-3 DAYS after exercise!! Get in, get out and enjoy your time!! Nobody really wants to brisk walk on a treadmill for 2 hours a day 5 days a week!

[Red_Polo]

Interesting, I had no idea that would be substantial enough to make up for the differences during exercise. Makes sense though.

By the way, I didn't mean brisk walk, that ****'s for the birds! I meant something like running at about 75% max heart rate, which will obviously give you more of the post-ex benefits too. Would be interesting to see if there are studies that have quantified an optimum for weight loss based on more than what happens during exercise.

Come to think of it, what you say fits in with my experience running too; I switched route to one the same distance and running at the same overall exertion, but with more hills effectively adding a high intensity interval element and I started to lose weight ridiculously fast. Not what I was looking to do unfortunately, and a shame because I really love running hills but not sure I fancy being a rake!

[Ams12]

Yup the brisk walk was a generalization...its the spikes in heart rate that elicit the fat burning results...caffeine also has good fat burning properties so green teas and coffee should also be on the menu

[Neil Young]

Talking of max heart rate, according to most calculations, mine should be about about 10-20 bpm below what it actually is.

When I'm riding my bike I can ride for ages at what the maximum is supposed to be.

I realise max HR is only a guide but

[Red_Polo]

Yup the brisk walk was a generalization...its the spikes in heart rate that elicit the fat burning results...caffeine also has good fat burning properties so green teas and coffee should also be on the menu

I love both of those things

Talking of max heart rate, according to most calculations, mine should be about about 10-20 bpm below what it actually is.

When I'm riding my bike I can ride for ages at what the maximum is supposed to be.

I realise max HR is only a guide but

All these equations for working it out are just best estimates for people who aren't prepared to really push themselves and measure it properly.

[Liverpool]

im currently on my 11th pint of the night, which is around 2000 calories