Members SuperBacon Posted March 12 Members Posted March 12 I've lost 5 pounds since last Thursday! Get yourself a bout of food poisoning Quote
Paid Members gmoney Posted March 12 Paid Members Posted March 12 I do perversely enjoy the siege mentality of food poisoning/sickness bugs, so maybe I just will. Quote
FTR2020 Posted March 12 Posted March 12 26 minutes ago, SuperBacon said: I've lost 5 pounds since last Thursday! Get yourself a bout of food poisoning That happened to me and within a week I had put the weight back on despite not having much of an appetite. Quote
Paid Members I Bent My Wookie Posted March 13 Paid Members Posted March 13 Never actually ened up back in the gym due to life stuff that now has me in North Wales. So did the smart thing of surrounding myself with guys at work who have all been doing the gym after/before service for the last year for different health goals and now they're encouraging me to go (though to a different gym as I have my own goals and like to work out alone). But sitting with people like me I can chat macros and stuff with has been great. Quote
Paid Members Accident Prone Posted March 16 Paid Members Posted March 16 (edited) I had a free trail with a personal trainer a few months ago. I've never had one before, I thought I'd give it a shot after I attempted to lift free weights for the first time and ended up hurting my left wrist (I've used resistance machines exclusively with no issues and wanted to expand into free weights so started with some dumbbell curls. I must've had bad rookie form as my wrist still hurts now when I put any weight on it). Anyway, I told him what I do in the week; 3-day Upper-Lower split with weekends off, and I mentioned that I also do a 30 minute run straight after each session. Why? Because it's through going through the entire C210K program that I ended up in the gym in the first place, so I've always kept the running up despite never enjoying it. It produced results that reduced my waist size thoroughly and got me exploring other options at the gym, but I just tend to stick the run at the end so that I don't lose the running stamina/progress. Backstory out of the way, he tells me that there's no need to run after my workout and to only run if I'm training for a marathon (no) or enjoy it (hell no), and that just keeping to that traditional 10000 steps per day will be enough. And I love the idea of this so far; I save myself 40 minutes per gym day, means that I can wake up later/take overtime at work, means that I don't have to run. So I've been doing that and I'm no longer ending my sessions as a massive sweaty mess, but also means that I don't FEEL like I've worked out, and I'm now getting concerned that my stomach will take exception to this and just expand again. So I'm kinda stuck. I can't ask the P/T for more info on this as I didn't take him on in the end due to finances and my schedule being so unpredictable. Online sleuthing suggests that running after the workout is still fine as long as pile myself with tons of protein afterwards so that I don't miss out on the recovery process on the lifting I did prior to the run, whereas the same sleuthing suggests that running to that degree straight after a workout is bad for the "gains" (I hate myself using that jock vocab) no matter what, and another side of the sleuthing suggests running later on in the day (gross) or running on my off days (yuck). I have simple goals; flat stomach, bigger arms, boobless chest, cracking pins. I might have to take to running on my off days just to keep the flab away and chip away at the flab that stills stubbornly hanging on, as I can't verify this 10000 Steps=30 minute run claim. I would throw this out on the various fitness Reddit threads out there too but they are quick to close and delete any thread that asks for advice, almost like they are part of the multi-billion dollar fitness gatekeep scheme. So yeah, bit of a moan really I guess. I did my lower workout today, so I might try and run tomorrow morning before work, as much as it'll pain me. Maybe run on Tuesdays and crunches\planks on Thursdays, just something I can do in 40 minutes at home. I always told myself that I'd never do 5-days-per-week but here we are! Edited March 16 by Accident Prone Quote
Paid Members Lorne Malvo Posted March 16 Paid Members Posted March 16 @Accident Prone I had a similar issue a few years back where I was doing weights followed by a run and wasn't seeing much progress. I've started alternating now - Monday/Wednesday/Friday are running days and Tuesday/Thursday/Saturday are weights days - and I'm seeing much better results and feel great after each workout too. Obviously this might not work for you as you want to do 5 days as opposed to 6, but if you did 3 weights and 2 running work-outs a week I reckon that could work. I find that I can be fairly fluid with the structure too and it doesn't affect things too much - I do enjoy running so sometimes on a Saturday I'll do a 4th run and then a massive reduced weights workout afterwards. I think once your body adjusts to the alternating days thing I find it fairly easily to keep to, and also means you never get too bored doing the same exercise daily. Quote
Paid Members Accident Prone Posted March 16 Paid Members Posted March 16 1 hour ago, Lorne Malvo said: @Accident Prone I had a similar issue a few years back where I was doing weights followed by a run and wasn't seeing much progress. I've started alternating now - Monday/Wednesday/Friday are running days and Tuesday/Thursday/Saturday are weights days - and I'm seeing much better results and feel great after each workout too. Obviously this might not work for you as you want to do 5 days as opposed to 6, but if you did 3 weights and 2 running work-outs a week I reckon that could work. I find that I can be fairly fluid with the structure too and it doesn't affect things too much - I do enjoy running so sometimes on a Saturday I'll do a 4th run and then a massive reduced weights workout afterwards. I think once your body adjusts to the alternating days thing I find it fairly easily to keep to, and also means you never get too bored doing the same exercise daily. You're gonna talk me into this wild 5-day workout plan, haha! You know what, with the weather starting to turn, I'll give it a shot as I really don't want to lose that progress and I don't want all those crunches to be for nothing. The P/T is probably correct in that 'Work smarter, not harder' methodolgoy, but I'm not following his diet or the rest of his routine so that bit of advice likely won't fit in with my own shoddy routine and diet. Thanks for the motivation! Quote
Paid Members Lorne Malvo Posted March 16 Paid Members Posted March 16 23 minutes ago, Accident Prone said: You're gonna talk me into this wild 5-day workout plan, haha! You know what, with the weather starting to turn, I'll give it a shot as I really don't want to lose that progress and I don't want all those crunches to be for nothing. The P/T is probably correct in that 'Work smarter, not harder' methodolgoy, but I'm not following his diet or the rest of his routine so that bit of advice likely won't fit in with my own shoddy routine and diet. Thanks for the motivation! Sorry - I completely misread the 3-day part of your original post as 5-day. My bad! Quote
Dai Posted March 16 Posted March 16 Quote Online sleuthing suggests that running after the workout is still fine as long as pile myself with tons of protein afterwards so that I don't miss out on the recovery process on the lifting I did prior to the run, For the regular person, and not one whose looking to be a body builder, the whole post workout protein deal is not needed. You can eat hours and hours after youve worked out and it will make no difference compared to if you down a protein shake immediately after you finish. Quote whereas the same sleuthing suggests that running to that degree straight after a workout is bad for the "gains" (I hate myself using that jock vocab) no matter what, and another side of the sleuthing suggests running later on in the day (gross) or running on my off days (yuck). Again, for the casual person, it just simply isnt an issue to run straight after. Going to the gym twice in a day just to avoid this is a complete waste of time, and something you wouldnt keep up with anyway, therefore shouldnt even be considered in my opinion, as the main thing about going to the gym should be that you enjoy it. Quote I have simple goals; flat stomach, bigger arms, boobless chest, cracking pins. I might have to take to running on my off days just to keep the flab away and chip away at the flab that stills stubbornly hanging on, as I can't verify this 10000 Steps=30 minute run claim. I would throw this out on the various fitness Reddit threads out there too but they are quick to close and delete any thread that asks for advice, almost like they are part of the multi-billion dollar fitness gatekeep scheme. It sounds like youre thinking of running in the wrong way. Youre thinking "running = weight loss/smaller waist/less flab", which is definately not the way you should be thinking of it. If thats the only reason youre doing it then you should stop, and you certainly shouldnt be doing it on extra days when it makes you feel miserable. Quote So yeah, bit of a moan really I guess. I did my lower workout today, so I might try and run tomorrow morning before work, as much as it'll pain me. Maybe run on Tuesdays and crunches\planks on Thursdays, just something I can do in 40 minutes at home. I always told myself that I'd never do 5-days-per-week but here we are! Doesnt sound like running at this time will be sustainable, and certainly not something you enjoy, so you shouldnt do it. My suggestion: You dont like running so dont do it. "Flat stomach, bigger arms, boobless chest" is 80% nutrition, and 20% the gym. If you feel like youre getting fatter then reduce your calories. Stop running, reduce your calories, increase your protein slightly, and stick to the gym routine that suits you best and one that you enjoy. Potential additional extra: To keep some sort of cardio strength, do some high intensity sprints on a bike, or on the treadmill. 30 second sprint, 30 second (or longer) rest. Do that five times, or whatever feels good to you. Should be able to blast that out in 10 or 15 minutes, and get a good sweat on. Quote
AshC Posted March 16 Posted March 16 28 minutes ago, Dai said: If you feel like youre getting fatter then reduce your calories. That easy, eh. 😂 Quote
Paid Members Accident Prone Posted March 16 Paid Members Posted March 16 Thanks for the advice @Dai! I'll definitely take that on board. The suggestion of the high intensity run sounds very interesting, I'd certainly enjoy that more from a challenge perspective rather than the straight-up run. It's good to get some verification of what the P.T told me in regards to dropping it. Running was a great way to get me into the habit of working out, but now I have to have the confidence to drop it and sustain the progress. Quote
TibBo Posted March 16 Posted March 16 Personally, any time I have run for a prolonged amount of time, I usually end-up more skinny than ripped and shredded. Dialling the diet in and drinking 3 litres of water a day has always been the key for me. I’d definitely recommend training with a friend or something to help push/spot you on the free weights. It certainly helped me to push beyond what I thought my limits were. Quote
NeverYield Posted March 18 Posted March 18 If you're goal is to be ripped & shredded, thus keeping a bit of musculature on your frame then lots of running isn't going to help, you're far better off sprinting, or doing circuits that contain things like burpees. Of course you can do a few 5ks whilst strength training, and you're not going to suddenly become depleted and lose muscle, but lots of running, particularly longer distances will definitely help you on you're way to looking & "feeling" skinny. I love running, done loads of it in the past, but my main love is strength training, particularly the squat, bench & deadlift, so combining that with running isn't a great idea, firstly because it impacts on recovery and can be very hard on the joints after heavy squats or deadlifts, and secondly for the reasons I just mentioned. Just because you primarily light weights though doesn't mean you have to neglect cardio, far better options for strength training are the rowing machine, ski-erg machine, cycling, and I still do things like hit the pads & spar. Quote
organizedkaos Posted March 18 Posted March 18 So I thought the advantage of running or other cardio is it tends to keep your heart rate up higher for longer which is basically what you want to burn calories? I thought (and obv I'm gonna assume a PT knows better than I) whilst you don't need to run you need to be doing something which is pushing your heartrate up (and I do not find walking does that, even in the stupidly hilly city I live in). I do a sort of modified DDP Yoga (which obviously does focus on heart rate, so maybe other training regimes disagree) and find reps of dumbells alone don't up my heart rate (but combining them with Indian Squats and some of the DDP Yoga resistance thing normally can get me to about 155 - 165 bpm which is where I want to be for the duration of the workout) Quote
Dai Posted March 18 Posted March 18 An increased heart rate does burn more calories, but in terms of what an average person burns in a day/week, it's a pretty insignificant amount. You're talking a few hundred calories burned for a decent cardio session. If you don't enjoy it, then just not eating a few hundred calories in the day and saving yourself 40-60 minutes is the much better solution. As with the example a few posts up, that illustrates how you should never think of cardio as the solution to losing weight or burning calories, as its just usually a lot of time spent (and most of the time not enjoying it) for not much in the way of extra calories burned. The increased heart rate is good for a lot of things, but burning calories should not be one of them. Quote
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