after (10 October 06)
along the way there was alot of fun and many chicken breasts :p
last two weeks i added some muscle and i'm tackling weight training next week which i hope will tone me a bit i'll upload some pix if i have time...
before and after
Moderators: Boss Man, cassiegose
before and after
before (05 August 06)
after (10 October 06)
along the way there was alot of fun and many chicken breasts :p
last two weeks i added some muscle and i'm tackling weight training next week which i hope will tone me a bit i'll upload some pix if i have time...
after (10 October 06)
along the way there was alot of fun and many chicken breasts :p
last two weeks i added some muscle and i'm tackling weight training next week which i hope will tone me a bit i'll upload some pix if i have time...
yes two months. what i did is
stop eating fat altogether (max 10gr healthy per day) - just omega 3-6-9 which is natural fish oil.
discontinue simple carbs (gatorade, sugar etc.) except wine 2l per week, i used to drink alot before so cutting alcohol helped increase fat burning, first month complex carbs ok, second month complex carb very low except twice a week (cycling is helpful and avoid become insane)
eat lean protein sources (alot of it but still less than your caloric need otherwise it becomes fat)
5-6 meals every 3 hours
i started drinking coffee (3 to 4 espressos a day)
i drunk alot of water
i did cardio 6 days a week (with 10 days off when i hurt knee) - running and stairs basically. i played some soccer and did bodyweight excerice (pull ups, chin ups, push ups, anything ups and down sometimes
with proper form and proper execution)
cardio sessions
insane intensity
2 miles at 6min pace, finish with a killer sprint in the last 400m, heart rate at end near 190 bpm (85-90% VO2max)
i love these sessions, you sweat your off, you drop pounds of weight (most of it muscle probably) but it increases your metabolism for the entire day. they are tough on the nerves but i love challenging myself
strong intensity
if legs feel alright
1 mile 6 min followed by 9 min of running (7mph to 8mph pace), walk for a while and then do runningn again for 10min at 7mph in hills (on a trade mill this would be 3 degree inclinaison)
if legs are tired
i climb 23 stories to apt without touching the ramp or stopping... heart is near to explose when i arrive but this doesn't tear alot of muscles so it is good
medium intensity is interval training read on it online you will understand, basically is short sprints with rest in between, i'm a good sprinter and form (read below) is perfect even when i was fat (i did alot of running until 3-4 yrs ago) so sprints are medium intensity for me
never drink while running. NEVER unless you run more than 2 hours.
what else yeah... if you are sore but your knees and muscle can take it just warm up and do some HIIT like say 10min don't go much over 80% VO2max (80-85 is best) and then without any rest go for 30min at 60% VO2max... (VO2max explanation and calculator http://www.brianmac.demon.co.uk/vo2max.htm ) these sessions are quiet long, sweaty, your lungs will burn, i hate running slow so anway but they are excellent to burn the fat and preserve muscle... so if you don't mind doing it, do it. you can do this everyday but it won't improve your cardio like the insane intensity stuff (as i call it) and it won't increase your metabolism that's why the long duration... and anyway if your muscles are fat it is better tear them down and build them from scratch (well that's what i personally think it is debatable
so train as long as you can until you need to rest.
now what else? you have nutrition and training... yes you need to increase your metabolism rate as i said... drink coffee, wake up earlier, train more even through soreness, walk more, don't take escalator, take the stairs, park far if you have a car, get cold, move your more in the office, dance, jump, play other activites (swimming, walking, squash, tennis etc.) keep your body rolling... you have to do this since your carbs will be far lower than what you are used to and you will feel numb so you have to wake yourself up!
that's it, learn about nutrition so that the transition after you drop the weight you want is easy and you can do a lifestyle change eating healthier and excercising more.
people will advise you do resistance training with weights, well do it if you want and only if you know how. you can start with bodyweight but again if you never did this or you forgot the proper way of doing it then just forget it and concentrate on loosing weight with cardio only you'll get the muscles after. i think the worse thing to do is train with bad form you can hurt your body and suffer from it long term, if you are young you won't feel it on the spot but after the years you will see it. the heavier you are the more damage you will do to your bones if form isn't spot on.
proper form for running is:
pull back your shoulder slightly until you feel your homoplates close and straight
suck your stomach until your lower back is straight
tighten your glutes(your cheeks should be tight)
your stride should allow your weight to be divded properly on your feet, ankles, knees thighs
don't bounce (well it could be fun but don't overdo it)
land on the middle of your foot unless you know what you are doing
i can't stress this enough, proper form is mandatory for cardio to work when running 6 days a week it will allow you to do it, otherwise you will jeopradize your body.
ok so now start by doing a nutrition, training and metabolism enhacement plans, post them here and swanso et al. will give you more specific insights. you can email me if you need some advice on cardio.
cheers.
stop eating fat altogether (max 10gr healthy per day) - just omega 3-6-9 which is natural fish oil.
discontinue simple carbs (gatorade, sugar etc.) except wine 2l per week, i used to drink alot before so cutting alcohol helped increase fat burning, first month complex carbs ok, second month complex carb very low except twice a week (cycling is helpful and avoid become insane)
eat lean protein sources (alot of it but still less than your caloric need otherwise it becomes fat)
5-6 meals every 3 hours
i started drinking coffee (3 to 4 espressos a day)
i drunk alot of water
i did cardio 6 days a week (with 10 days off when i hurt knee) - running and stairs basically. i played some soccer and did bodyweight excerice (pull ups, chin ups, push ups, anything ups and down sometimes
with proper form and proper execution)cardio sessions
insane intensity
2 miles at 6min pace, finish with a killer sprint in the last 400m, heart rate at end near 190 bpm (85-90% VO2max)
i love these sessions, you sweat your off, you drop pounds of weight (most of it muscle probably) but it increases your metabolism for the entire day. they are tough on the nerves but i love challenging myself
strong intensity
if legs feel alright
1 mile 6 min followed by 9 min of running (7mph to 8mph pace), walk for a while and then do runningn again for 10min at 7mph in hills (on a trade mill this would be 3 degree inclinaison)
if legs are tired
i climb 23 stories to apt without touching the ramp or stopping... heart is near to explose when i arrive but this doesn't tear alot of muscles so it is good
medium intensity is interval training read on it online you will understand, basically is short sprints with rest in between, i'm a good sprinter and form (read below) is perfect even when i was fat (i did alot of running until 3-4 yrs ago) so sprints are medium intensity for me
never drink while running. NEVER unless you run more than 2 hours.
what else yeah... if you are sore but your knees and muscle can take it just warm up and do some HIIT like say 10min don't go much over 80% VO2max (80-85 is best) and then without any rest go for 30min at 60% VO2max... (VO2max explanation and calculator http://www.brianmac.demon.co.uk/vo2max.htm ) these sessions are quiet long, sweaty, your lungs will burn, i hate running slow so anway but they are excellent to burn the fat and preserve muscle... so if you don't mind doing it, do it. you can do this everyday but it won't improve your cardio like the insane intensity stuff (as i call it) and it won't increase your metabolism that's why the long duration... and anyway if your muscles are fat it is better tear them down and build them from scratch (well that's what i personally think it is debatable
so train as long as you can until you need to rest. now what else? you have nutrition and training... yes you need to increase your metabolism rate as i said... drink coffee, wake up earlier, train more even through soreness, walk more, don't take escalator, take the stairs, park far if you have a car, get cold, move your more in the office, dance, jump, play other activites (swimming, walking, squash, tennis etc.) keep your body rolling... you have to do this since your carbs will be far lower than what you are used to and you will feel numb so you have to wake yourself up!
that's it, learn about nutrition so that the transition after you drop the weight you want is easy and you can do a lifestyle change eating healthier and excercising more.
people will advise you do resistance training with weights, well do it if you want and only if you know how. you can start with bodyweight but again if you never did this or you forgot the proper way of doing it then just forget it and concentrate on loosing weight with cardio only you'll get the muscles after. i think the worse thing to do is train with bad form you can hurt your body and suffer from it long term, if you are young you won't feel it on the spot but after the years you will see it. the heavier you are the more damage you will do to your bones if form isn't spot on.
proper form for running is:
pull back your shoulder slightly until you feel your homoplates close and straight
suck your stomach until your lower back is straight
tighten your glutes(your cheeks should be tight)
your stride should allow your weight to be divded properly on your feet, ankles, knees thighs
don't bounce (well it could be fun but don't overdo it)
land on the middle of your foot unless you know what you are doing
i can't stress this enough, proper form is mandatory for cardio to work when running 6 days a week it will allow you to do it, otherwise you will jeopradize your body.
ok so now start by doing a nutrition, training and metabolism enhacement plans, post them here and swanso et al. will give you more specific insights. you can email me if you need some advice on cardio.
cheers.
body weight : http://en.wikipedia.org/wiki/Category:B ... t_exercise
google it up so you will find many excercises.
look if you stick to cardio 6 days a week with proper nutrition you will drop alot of weight... do it there's no miracle. if you think weight training will help you include it as well. cardio and nutrition are a must nevertheless.
google it up so you will find many excercises.
look if you stick to cardio 6 days a week with proper nutrition you will drop alot of weight... do it there's no miracle. if you think weight training will help you include it as well. cardio and nutrition are a must nevertheless.
FireMyst wrote:body weight : http://en.wikipedia.org/wiki/Category:B ... t_exercise
google it up so you will find many excercises.
look if you stick to cardio 6 days a week with proper nutrition you will drop alot of weight... do it there's no miracle. if you think weight training will help you include it as well. cardio and nutrition are a must nevertheless.
Thanks so much man i'll let you no how things are going with me in a month or so
of course for an entire week of dieting have a couple shots once a week to reward yourself, it gets even better if you can keep your cardio session more intense that day. just be careful with the mixers (coke, redbull, cranberry juice etc.) those are more harmful (diet wise) than the booze itself.
october 29 2006
for an entire week of dieting have a couple shots once a week to reward yourself, it gets even better if you can keep your cardio session more intense that day. just be careful with the mixers (coke, redbull, cranberry juice etc.) those are more harmful (diet wise) than the booze itself. october 29 2006
FireMyst wrote:of course
So how many pounds did you loose