Posted: Mon 22 Mar, 2004 11:48 pm
All good tips lads!
Right here's a good way of losing weight and getting fit (intervals+strengh training combined with healthy eating).
2-4 times a week weights. Build brute strengh with heavy weight you can only do 10-15 reps per set, make sure you are exercising all major muscle groups (legs, arm, shoulders and arse, wont get to techie).
Use free weights rather than machines as these build effective strengh as they improve core body strengh, the musles in the torso, as well as minor supporting musles.
Exercises using the weight above the shoulders is especially good at this (military press and squats ect.) as it causes your toso to make many minor ajustments as you balance.
Build endurance using bodyweight exercises (situps, crunches, pressups and chinups/heaves) as well as weights with lighter weight at higher reps as fast as possible. (increases bloodflow to muscles)
Strengh training raises your basic metabolic rate (btm) for upto 36 hours afterwards which means more cals burned. Cardio work only raises your btm for a short time after the exercise.
Interval training is the very best way to get the most bang for your buck when it comes to cardio fitness work. Start off simple maybe only incorparating 1 session a week into your cardio work. For instance if you run 3-5 miles 3X a week do one session a week as interval, run for 8 mins normal pace 2 mins flat out and so on. Then go onto more advaced techniques some of the guys outlined above. Interval training is hard and will at first leave you wiped out the next day and disheartened take it slowly and build up, same goes for the strengh training.
Diet- food is fuel for the body, give it the right fuel and you will get a better performance, give it crap and well you know the answer.
Goining on a diet is one thing, you probably will need to change the way you eat for ever.
Fuel =
Fats; Slow acting reserve fuel. we tend to eat to many of these cut it down but don't cut them out vits A and D are found in fat and are essential to increasing your fitness.
Carbs; great way of of introducing fast high quality fuel to your body. Too much and insuline turns it into fat (not easily accesable). Bad carbs sugar, white bread, refined rice and pasta (these all become glucose in the blood very quickly= insulin = fat). Good Carbs wholeweat bread, pasta and rice (remember brown is not wholewheat bits of stuff inside is) Allows your body to absorb the energy over time utilising the energy over time Great stuff ehh.
Protein; the best source of energy as it takes the body 4X as many cals too digest it than it takes to digest fat or carb. Essential for creating that lean mean fighting machine of a body you want. But its a double edged sword protien foods tend too mean fat foods. Try to stick lean protein foods such as seafood and fish or lean chicken/turkey cuts.
Right still a bit more I'm afraid! ready? You their boy wake up!!!
Also remember its not always what you eat or how much you eat (do'nt for christsakes cut your cal intake too much at first you need the energy to train) but also when you eat.
The first rule of fight club is do not train before eating the second rule of fight club is do not train before you eat.
If you train before eating your body quickly uses it's energy reserves and goes on to find the next source of fuel. Fat you say? yes some but the easiest source is the body tissue itself yum yum all that newly trained body tissue of yours is being cannablised.
At the end of your run you then feel so hungery you over eat.
Taadaa the complete reverse diet you burn your muscles and gain fat.
Oh and dont worry about eating late because your btm increases as you sleep compared to watching tv or being at the console (damn what am i doing?).
Dont give up all your vices though use them to give yourself some encouragement mines beer Hmm sweet beer.
I am not a fitness fanatic i'm also a bit overweight but getting there.
Take this advice and follow it as best you can at first my weight went up (remember lean body mass weighs more than fat) but as you increase lean body mass your btm increases also.
So ends the sermon of Dr JLitt
Any quetion y'all?
Right here's a good way of losing weight and getting fit (intervals+strengh training combined with healthy eating).
2-4 times a week weights. Build brute strengh with heavy weight you can only do 10-15 reps per set, make sure you are exercising all major muscle groups (legs, arm, shoulders and arse, wont get to techie).
Use free weights rather than machines as these build effective strengh as they improve core body strengh, the musles in the torso, as well as minor supporting musles.
Exercises using the weight above the shoulders is especially good at this (military press and squats ect.) as it causes your toso to make many minor ajustments as you balance.
Build endurance using bodyweight exercises (situps, crunches, pressups and chinups/heaves) as well as weights with lighter weight at higher reps as fast as possible. (increases bloodflow to muscles)
Strengh training raises your basic metabolic rate (btm) for upto 36 hours afterwards which means more cals burned. Cardio work only raises your btm for a short time after the exercise.
Interval training is the very best way to get the most bang for your buck when it comes to cardio fitness work. Start off simple maybe only incorparating 1 session a week into your cardio work. For instance if you run 3-5 miles 3X a week do one session a week as interval, run for 8 mins normal pace 2 mins flat out and so on. Then go onto more advaced techniques some of the guys outlined above. Interval training is hard and will at first leave you wiped out the next day and disheartened take it slowly and build up, same goes for the strengh training.
Diet- food is fuel for the body, give it the right fuel and you will get a better performance, give it crap and well you know the answer.
Goining on a diet is one thing, you probably will need to change the way you eat for ever.
Fuel =
Fats; Slow acting reserve fuel. we tend to eat to many of these cut it down but don't cut them out vits A and D are found in fat and are essential to increasing your fitness.
Carbs; great way of of introducing fast high quality fuel to your body. Too much and insuline turns it into fat (not easily accesable). Bad carbs sugar, white bread, refined rice and pasta (these all become glucose in the blood very quickly= insulin = fat). Good Carbs wholeweat bread, pasta and rice (remember brown is not wholewheat bits of stuff inside is) Allows your body to absorb the energy over time utilising the energy over time Great stuff ehh.
Protein; the best source of energy as it takes the body 4X as many cals too digest it than it takes to digest fat or carb. Essential for creating that lean mean fighting machine of a body you want. But its a double edged sword protien foods tend too mean fat foods. Try to stick lean protein foods such as seafood and fish or lean chicken/turkey cuts.
Right still a bit more I'm afraid! ready? You their boy wake up!!!
Also remember its not always what you eat or how much you eat (do'nt for christsakes cut your cal intake too much at first you need the energy to train) but also when you eat.
The first rule of fight club is do not train before eating the second rule of fight club is do not train before you eat.
If you train before eating your body quickly uses it's energy reserves and goes on to find the next source of fuel. Fat you say? yes some but the easiest source is the body tissue itself yum yum all that newly trained body tissue of yours is being cannablised.
At the end of your run you then feel so hungery you over eat.
Taadaa the complete reverse diet you burn your muscles and gain fat.
Oh and dont worry about eating late because your btm increases as you sleep compared to watching tv or being at the console (damn what am i doing?).
Dont give up all your vices though use them to give yourself some encouragement mines beer Hmm sweet beer.
I am not a fitness fanatic i'm also a bit overweight but getting there.
Take this advice and follow it as best you can at first my weight went up (remember lean body mass weighs more than fat) but as you increase lean body mass your btm increases also.
So ends the sermon of Dr JLitt
Any quetion y'all?
