workout routine suggestions

[johnnyBv8]

Although I didnt like the PH restructuring, it at least means there's a chance (ok, still a vague chance!) of putting a message re health/fitness and not having the piss taken!

Anyway, I'm trying to be a bit more active. I already walk to/from work 4 days a week (4 miles a day) and eat fairly healthily (though dont begrudge myself weekend drinks and the occasional curry!). I'm reasonably well built, but also have a bit more body fat than I'd like (21% ish maybe). So basically I want to lose a bit of fat/tone up, and put on a bit of muscle (or at least not lose any).

Last couple of weeks I've been doing 10km of cardio 3x a week in the gym (either 10km run, or a mix e.g. 7km run, 2km row, 1km cross trainer), and then 3x a week weights - mainly upper body - for about 35-40 mins. So far, no noticeable improvement other than psychologically feeling healthier. Sound ok? Stick with it? Change it?

The only thing I was wondering was that I've heard it said that it's impossible not to lose fat and put on muscle at the same time, and that people should ditch cardio and focus on weights etc. bks, genuine, or a mix?!

Cheers

[Digger]

2 weeks is not very long at all. Another 2 and you should start to see changes. You're a prime candidate for a heart rate monitor. I use a Polar F11 for my cardio sessions so I know I am working within the right limits - approx 70-90% max heart rate. I can understand someone suggesting ditching the cardio if all you want to do is turn into an Arnie lookalike. For you I would suggest focussing slightly more on the cardio whilst still incorporating 20-30 mins weights per session. If you get the cardio right the fat will fall off, well until you get to the last stage where the belly fat seems to be staying put, it will disappear . . . eventually! If you wish to retain size then just make sure your weights sessions are lower reps/heavier weights?

I managed to drop 2.5 stone down to 10 stone (5'6") a year ago with those rough guidelines. Looked fine with it just tad leaner and much more toned.

[ewenm]

johnnyBv8 said:

The only thing I was wondering was that I've heard it said that it's impossible not to lose fat and put on muscle at the same time, and that people should ditch cardio and focus on weights etc. bks, genuine, or a mix?!

Cheers

Sounds like you heard from someone who just doesn't like doing cardio. The leanest professional sportspeople you see are the endurance athletes (marathon runners, tour cyclists, etc) and their training is mostly cardio.

If you run at the right pace you can burn fat without breaking down the muscle fibres (so leading to muscle building as the body overcompensates in recovery). The usual way to determine what the right pace is, is through heart rate and most people find that it is slower than they expect. IIRC keeping your HR around 65-70% of max is an oft-quoted figure for best weight loss (rather than fat loss and muscle gain). The rule of thumb for max HR is 220 minus your age but everyone is different.

[Mclovin]

what are you training for damn marathon, endurance training will not give you recomp....my gym is the same, poor misguided fools hammering their knees into the ground on machines that would ordinarily be used for hanging clothes...7km on a treadmill regularly and your be using a walking frame when you get old and suffering from arthitis...

[ewenm]

Mclovin said:

what are you training for damn marathon, endurance training will not give you recomp....my gym is the same, poor misguided fools hammering their knees into the ground on machines that would ordinarily be used for hanging clothes...7km on a treadmill regularly and your be using a walking frame when you get old and suffering from arthitis...

Got a link to the evidence that running on a treadmill leads to arthritis? I agree they are misguided - they should be running outside on a variety of terrain, not cooped up in a sweaty gym.

[johnnyBv8]

ewenm said:

Mclovin said:

what are you training for damn marathon, endurance training will not give you recomp....my gym is the same, poor misguided fools hammering their knees into the ground on machines that would ordinarily be used for hanging clothes...7km on a treadmill regularly and your be using a walking frame when you get old and suffering from arthitis...

Got a link to the evidence that running on a treadmill leads to arthritis? I agree they are misguided - they should be running outside on a variety of terrain, not cooped up in a sweaty gym.

I must admit that I thought a treadmill would be better than the road in terms of joint impact, as it has some inherent 'bounce' in it? Perhaps taking this and other comments into account I should cut down the running and up other forms such as rowing though.

[ewenm]

johnnyBv8 said:

ewenm said:

Mclovin said:

what are you training for damn marathon, endurance training will not give you recomp....my gym is the same, poor misguided fools hammering their knees into the ground on machines that would ordinarily be used for hanging clothes...7km on a treadmill regularly and your be using a walking frame when you get old and suffering from arthitis...

Got a link to the evidence that running on a treadmill leads to arthritis? I agree they are misguided - they should be running outside on a variety of terrain, not cooped up in a sweaty gym.

I must admit that I thought a treadmill would be better than the road in terms of joint impact, as it has some inherent 'bounce' in it? Perhaps taking this and other comments into account I should cut down the running and up other forms such as rowing though.

Have you had any problems with your joints? Making sure you've got a decent pair of running shoes is important.

[Mclovin]

if you want to be active in later life i would think twice about any sort of regular endurance running unless your training for a marathon or a pro athlete....

anyway you want recomp, ditch cardio...get a clean bill of health from the doc and get on a cross trainer for HIIT, choose the interval setting or program it for 2 minutes fast 1 minute slow...

http://en.wikipedia.org/wiki/High-intensity_interv...

Edited by Mclovin on Tuesday 6th October 21:19

[Digger]

ewenm said:

johnnyBv8 said:

ewenm said:

Mclovin said:

what are you training for damn marathon, endurance training will not give you recomp....my gym is the same, poor misguided fools hammering their knees into the ground on machines that would ordinarily be used for hanging clothes...7km on a treadmill regularly and your be using a walking frame when you get old and suffering from arthitis...

Got a link to the evidence that running on a treadmill leads to arthritis? I agree they are misguided - they should be running outside on a variety of terrain, not cooped up in a sweaty gym.

I must admit that I thought a treadmill would be better than the road in terms of joint impact, as it has some inherent 'bounce' in it? Perhaps taking this and other comments into account I should cut down the running and up other forms such as rowing though.

Have you had any problems with your joints? Making sure you've got a decent pair of running shoes is important.

You are correct in that if running, then running machines are probably your best bet as they do indeed subtlely cushion the impact. I wouldnt run on grass if you have a tendency for iffy knees or easily spraining an ankle. Pavement would be next best with decent cushioned running shoes as ewenm recommends. Go to a dedicated running shop where they will assess your running gait! If you are happy with your joint health then give mixed hilly terrain a go as you might enjoy that the most.

Do NOT do HIIT until you have a base fitness. You appear to have done just fine the last two weeks so maybe another two weeks to continue the base conditioning? If you'd like to do HIIT then definitely purchase a HRM that displays at the very least the % of your maximum heart rate so you can check you are not overstretching your heart! As suggested x-trainer is possibly the best bit of kit for HIIT as its non-impact and least likely to injure you.

[johnnyBv8]

Mclovin said:

anyway you want recomp

Sorry, what is 'recomp'?!

[johnnyBv8]

Digger said:

HIIT stuff...

Cheers Digger (and everyone else) for the suggestions