weight loss-cardio advice?

[elliot101]

Hi

Can any of you improve my programme? working hard to sort myself out and want to make sure im not doing it wrong

Until novemeber i wasn't training much at all but taken the plunge and have been trying to sort my self out, just wanted to get you guys thoughts on my training plan (iv had no advice to follow just bits and pieces iv picked up on the net) I want the usual gain muscle loose fat but also have to keep cardio for my first half marathon (Reading end of march). Cant do any mma training or classes as my work is irregular and can only train at certain times.

Was 14stone 2pounds in Nov 33% BF
Now 13 flat 22% BF so still not fit but better
aim is 12ish stone

Iv built this up but now doing

Monday- hour row machine- back and shoulders wieghts
Tue- 20mins hill run prog on treadmill 10.5 kmph 20min cross trainer level16 and chest weights
Wed-Hour Row-weights Bicepts-core
Thur-1:10 run on hill programme 8.5 kmph
fri-Cross trainer 15mins level 17- legs weights-swim
Sat-Rest
Sunday-out doors run 5.5miles (gonna increase each week now untill half marathon)

my diet quiet good at mo

breakfast oat cerial
lunch- innocent (same people who make the smoothies) veg pot and tuna
dinner- grilled meat with veg and half jacket potato or spag bol
then I use Nitrotech protien power after each workout and sometimes with breakfast too.

Iv cut out booze since NY (was drinking loads before nov and saw a hypnotist def worth a try if drinkings an issue for you it dramatically changed my drinking habbits)

any advice appriciated and yeah im expecting a few people to take the piss for my high body fat having read half the people on here seem to be sub 10%

cheers elliot

[MikeyL]

try these mate


Training;

http://www.t-nation.com/...e.do?id=1764218

http://www.t-nation.com/...e.do?id=1765943

[taffdragon]

try these mate


Training;

http://www.t-nation.com/...e.do?id=1764218

http://www.t-nation.com/...e.do?id=1765943



links dont work mate.

[MikeyL]

site is borked

[elliot101]

hi cant get them to work either

loads of articals on that site though, do you remember the titles of the articals and il try searching through the site manually

cheers elliot

[DetoxGuru.com]

22% bodyfat aint that bad mate !!

[MikeyL]

both articles are stickeys in the beginners forum

[Evilbob]

Beginner's forum? Why cant I find that?

[MikeyL]

on t nation?

[Evilbob]

Ah, cos I'm not looking in the right place. I've heard that usually helps.....

[elliot101]

22% bodyfat aint that bad mate !!

its not terrible but means im carrying about 2.5 stone of fat so still a long long way to go before i feel in good shape.

cheers Elliot

[Waterboy]

I would humbly suggest that on top of whatever regime you are doing now, or plan to do in the future... you do around 20 mins short, sharp, intense cardio before breakfast every morning. Or maybe just every other morning at first until you get used to it.

Will kick start your metabolism, and you'll feel like a Spartan the rest of the day.

Sprints, running up and down the stairs, burpee/sprawl challenge (not for 20 mins obviously), fast swimming, working the heavy bag - any of these sorts of things will do imo.

Ross Enamit's Work Capacity 101 is always good for a bit of cardio vascular failure and shouldn't take you very long:

12 Burpees
24 Press ups
36 Squats
Sprint for 400 metres or 60 secs, whichever is shortest.

Do 4 times total, rest as little as possible. Trust me, it's tough.

[hawzey]

I would humbly suggest that on top of whatever regime you are doing now, or plan to do in the future... you do around 20 mins short, sharp, intense cardio before breakfast every morning. Or maybe just every other morning at first until you get used to it.

Will kick start your metabolism, and you'll feel like a Spartan the rest of the day.

Sprints, running up and down the stairs, burpee/sprawl challenge (not for 20 mins obviously), fast swimming, working the heavy bag - any of these sorts of things will do imo.

Ross Enamit's Work Capacity 101 is always good for a bit of cardio vascular failure and shouldn't take you very long:

12 Burpees
24 Press ups
36 Squats
Sprint for 400 metres or 60 secs, whichever is shortest.

Do 4 times total, rest as little as possible. Trust me, it's tough.


do u not feel silly doing burpees etc outside?
what happens if a man walking his dog laughs at u

[elliot101]

Cheers for the advice morning workouts start tomorrow :(

[Nak-Muay]

Ross Enamit's Work Capacity 101 is always good for a bit of cardio vascular failure and shouldn't take you very long:

12 Burpees
24 Press ups
36 Squats
Sprint for 400 metres or 60 secs, whichever is shortest.

That's not work capacity 101 though ;) That's just a sample sprint routine...

Work capacity 101 is:

Start the following every 2 minutes (0, 2, 4, 6, 8, 10, 12, 14, 16, 18 - 10 times total)

5 Pull ups
10 Med slams
15 Burpees
20 Jumping jacks

You should finish around 1:15, so you have 45 seconds rest

[Waterboy]

That's not work capacity 101 though ;) That's just a sample sprint routine...

Work capacity 101 is:

Start the following every 2 minutes (0, 2, 4, 6, 8, 10, 12, 14, 16, 18 - 10 times total)

5 Pull ups
10 Med slams
15 Burpees
20 Jumping jacks

You should finish around 1:15, so you have 45 seconds rest

Ah. The workout I stated was from Never Gymless, thought that was the name. It's the first cardio workout he lists in the sample workout at the back, remember the name?

[Nak-Muay]

I don't sorry mate :(

Magic 50 is my favourite... short and brutal... work capacity 101 is a real killer, but seems to last forever and fucks you the next day :P

I have been doing it twice a week, here are my times:

Week 1
17/01/09 - 9.57
21/01/09 - 9.03

Week 2
24/01/09 - 8.50
29/01/09 - 8.36

Week 3
01/02/09 - 8:20

My next goal is under 8 minutes 10 seconds, and I want a 7:45 before fight night (4 weeks away). I remember the first time I did it and I said no way am I ever getting under 9 minutes, lol.

[Nak-Muay]

Magic 50 - Repeat the following 5 times for time
5 x 17kg dumbbell snatch right arm
5 x 17kg dumbbell snatch left arm
5 x 17kg dumbbell swing right arm
5 x 17kg dumbbell swing left arm
10 Burpees

*17kg for me at 65kg ;) You have to use 1/4 of your BW*

The maths behind this:
1.15 is the time it takes per circuit (5 snatches each arm, 5 swings each arm, 10 burpees) and you need to do this 5 times, which is a total of 6.15. That means you have 1 minute and 45 seconds rest to split between 4 rounds (obviously the fifth circuit you need not worry about). 1 minute 45 seconds divide 4 is 26 seconds rest a round... which is nothing really

[Jamie Taylor]

1/4 b/w ? Pretty sure he says use the heaviest weight you can handle. I use 30k for snatch, 20k for swing and weigh 78k. Would be far too easy using 1/4 bw for the snatches IMO.

I hate all the warrior challenges. I have to do density day this week and I feel like throwing up just thinking about it :(

[beakyboy]

Wot's a med slam? and how do you do it?

[Nak-Muay]

Medicine Ball Slam ;)

[Nak-Muay]

I'm up to 20kg now, heavy as you can manage whilst maintaining strict form Jamie mate :)