Weight Loss Tips From the Pros

[GhostHorse]

Originally Posted by USMC1775 Oh yeah, and some ideas for cardio, and switching it up. I thought that the stationary bike, treadmill and elliptical would do great for me (mainly cause I had shin splints), but there really is nothing like actually runing in the streets. The outside part is huge - b/c it is SO easy to get bored on a machine and say fack it. *At least for me* Whereas if outside you have a. the varied terrain, and b. if you go x miles from home, you know you gotta go just as far to get back... no getting tired and just quitting. And mean dogs. A mean dog trying to tear the back of your knee out will always give you that extra OOMPH of adrenaline.

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[USMC1775]

So, Blue... how'd it go this morning?

[GodAmGT00]

One thing I wanted to mention, that I hadn't seen too much mentioned of..


HIIT, or High Intensity Interval Training, has been emerging as one of the absolute best ways to increase your metabolic rate, decrease your RHR as well as THR and MHRR. It is usually a short workout that will almost make you puke, that's how hard you push yourself...

You can also look up Tabata workouts, as they are along the same lines.. It's usually something like, warm up jog for a couple minutes, 1min all out sprint, 30sec rest, 1min all out sprint, 30 second rest, 1min all out sprint, 30 sec rest, 1min all out sprint, 30 second rest, and cool down with a couple minutes of moderate jogging.

Tabata is a little different because the timeframes are a little shorter, but much more intense, and usually take about 15-20 minutes to do. The first 5 minutes are warm-up, followed by 20sec hard, 10sec rest, 20sec hard, 10sec rest, 20sec hard, 10sec rest, etc.. You do this until minute 10, when you break it down to a cool-down jog..


Trust me.. If you follow similar routines, you'll EASILY be able to knock a couple lbs off a week, IF you keep with a good diet.. Minimize your carb intake for your first week, with the majority of your intake as protein, and unsaturated fats.. Then, gradually begin to add whole grain carbs to your diet.. Oatmeal, wholegrain wheat bread, brown-rice, etc are all great sources of good carbs..

Keep in mind: The magical number is 3000. That's how many calories = 1lb of human body.. You've got to keep your daily intake of calories less than 2000, but you also have to burn a significant amount of calories to do so..


I think they say the equation is your target body weight x 10, and that is the total daily caloric intake you should have..


Don't take in empty calories..





JT

[BlueBloodedPony]

Unfortunately, still not in workout/cardio condition, still giving it like two days so that I don't aggravate my cough. Still getting over a sinus infection and bronchitis. Did start my diet, and so far that is working out, but it always does for the first week when you are all gung-ho about it, it is the following weeks that are always the test for me. I am following WW for my diet, so kinda eating/drinking what I want and not going over the points. Naturally, lots of water, filling and point free lol. I am planning on doing my strength training tonight since I don't feel that should affect my cough. Plus, i got some **** to get off my chest and weights always helps me feel better, really kills the stress, at least for me.

[BlueBloodedPony]

Yeah, i was reading about HIIT somewhere, that maybe further down the way though. Maybe like springish, will just have to see how everything goes. I would love to lose more than 2lbs a week, just my dr says that is the safest, but if i lose more, i lose more. I have a goal, and this fuxing time, i am sticking to it.

[USMC1775]

Best supplement to lose weight : get a girl!! Encouragement is great, both for the will to keep lifting, and dieting

HIIT is great, but you shouldnt just jump into it straight out of the box. I did that a while back with a few friends and our community football team, and I severely rolled my ankle more than a few times, lol.

One way to get the illness out, Blue, is to sweat it out. You could go do some easy cardio, say on the stationary bike for 10 min at a time, which with light resistance, shouldnt be difficult. Since you said you wanted to lose midsection weight, keep doing high rep ab work, almost daily. Dont be tempted to use weight, because that makes you wider and thickker looking, unless you have no fat in that area. Aim for 50+ reps in every ab workout, and if you can accomplish that with weight, go for it.

[GodAmGT00]

HIIT is how I've been able to drop nearly 15lbs of fat, and I was able to put back on almost 20lbs of muscle, in about 3 months, and that's pretty much eating whatever I wanted, no calorie counting..


That's part of the reason I don't care about physique: I love to eat, and I love to eat anything I want, to include drinking beer.. It just means I have to work harder to keep a lot of it off, but I'm at the point now where I can almost burn off most of what I consume within a day or 2..


So you know...



HIIT has your body burning calories for up to 38hrs AFTER your workout.. There are no other cardio/aerobic workouts that do the same for you.. HIIT isn't about where you're at now.. It'll get more intense, the more fit you get.. You can start now, and just not go for quite as long, but I guarantee you'll see results within the first week, and even more after the 2nd week..


You can't really plateau with HIIT, either.. You do have to change up the workout a little, but it takes a couple months of doing HIIT before your body builds "wind."





JT

[72MachOne99GT]

Originally Posted by baddog671

I've gained 30 pounds so far this year and dropped my mile time from 12:35 to 8:55...

Eat less, and eat better quality food

were you even trying on that 12 minute time?

honestly, that's like running a mile at 5 mphish...

I'm in TERRIBLE shape but could go knock off an 8 minute mile w/o too much trouble.

And maybe it's just me, but I think it's going to take a HELL of a LOT of training to be able to go 100% full burst of ANYTHING and make it last for 2 full minutes.

I don't think I could do push ups at full speed for 2 minutes...think about how long that is to be going TOTALLY all out to the wall...

[GodAmGT00]

See, this is where the common misconception is.. HIIT is scalable.. If you can't sprint 10mph, then sprint as hard as you can for as long as you can..


The times I listed are just framework for folks who don't have experience in regimented exercise routines...


Besides, the rest periods in there really do make a difference, especially with Tabata.. In fact, Tabata is considered one of the hardest, but most fulfilling conditioning exercises out there..


Sh-t, I'm in the AF, and for our PT test (which is bitch), I have to go all out for 1min, and I can usually go for almost 2 minutes..




JT

[BlueBloodedPony]

Yeah, that bar is set high, but if i have 2:24 seconds to knock out this run, I want to be able to do it under 2 minutes. I do not want to fail at this and I don't want to be that guy, the guy that has people wondering wtf he is doing here. Most likely what I would do is just move that once I get to where I am about to start trying to go 1:30 and up all out switching it to where it is just a higher intensity, not all out. I will just have to do a re-evaluation. Plus, I am going to actually be doing this run at different times, just to see how I am progressing.

Quick question, how fast do you think a normal person can do a 1/4 mile? That is the distance i have to run. Then after that it is a sprint.
IBT5-13seconds.

Here is a copy of the test:

The agility test is designed to reflect critical tasks performed in the course of the Police Officer’s duties. These tasks are related to successful performance in the job. The criteria for success (e.g., time or distance) are related to acceptable performance in the job. This test is pass/fail. If you fail one area you will not proceed in the test. The critical job areas directly assessed through the agility test include the following:
• Long Foot Chase – You must run 440 yards (approximately 5 ½ laps) around the inside of a gym in 144 seconds or less
• Short Foot Chase – You must run 40 yards in 10.3 seconds or less
• Stair Chase – You must run up two flights of stairs beginning flat footed at the bottom of the stairs, running up the two flights of stairs without skipping steps, touching the wall at the top of the stairs and then returning down the stairs (without skipping steps or jumping) in 14.3 seconds or less
• Ditch Jump – You must leap from a stripe on the floor and land at least 6 feet away on your feet. You must clear 6 feet with your heels. You will be able to use up to a 20-foot run up to begin your jump.
• Pull to Cover – You must pull or drag a 160 pound dummy a distance of 10 feet in 9 seconds or less
• Fence Climb – You must climb over 3 “fences” of varying heights beginning with a 4-foot “fence”, a 5-foot “fence” and a 6-foot “fence” in 21.7 seconds or less. The time begins when the first “fence” is touched and ends when your feet touch the floor after you’ve climbed the 6-foot “fence”.
• Trigger Pull – Using a standard issue, unloaded, department sidearm, you must pull the trigger to “dry fire” the weapon, one-handed, using each hand.
• Obstacle Push – Using a sled apparatus, you must push an obstacle, weighing 180 pounds, for a distance of 2 feet.