Your Training Goals for 2015
Discussion
smiffy180 said:
Feels like a silly question to me, but now someone's put it forward I'm curious to the answer.
Which would be better for me for fat loss and trying to increase strength.
4x a week training, 3100 cals a day
4-5x a week training + 1-2 cardio sessions, 4000 cals a day
A friend suggested I do the latter but I'd assume I'd get the same results?
In my experience cardio does more harm than good, especially steady-state cardio.Which would be better for me for fat loss and trying to increase strength.
4x a week training, 3100 cals a day
4-5x a week training + 1-2 cardio sessions, 4000 cals a day
A friend suggested I do the latter but I'd assume I'd get the same results?
Remember, all of this stuff is about adaptation, and if you;re doing loads of regular cardio, you adapt in the following ways
- your body gets better at metabolising fat, and at converting stored fat into free fatty acids, and mobilising it from fat cells
- it also gets better at making fat from glucose, and at storing free fatty acids in fat cells
Cardio for fat loss is the proverbial salmon swimming upsteam - you are telling your body to turn into a rechargeable fat storage battery, because of the conditions it's adapting to.
Some really good goals and inspirations from this thread, mine are much simpler...
1. Stick to the plan worked out with my PT, hitting the gym 3x a week.
2. Keep pushing the weights up in my plan, already seeing the benefit of muscle tone in my arms. If I can hit 3 sets of 10 reps at a weight, then I move up
3. Sort out seeing a physio for my ankle (possibly knees too, had some pain after last round of squats
)
4. Take a serious effort to track and check my diet (I eat quite well at present, but could do better)
5. Be able to hit 10 proper push ups (can do about 4 at present)
6. Be able to do 10 pull ups (can't do one at the moment)
7. Weight I'm fairly happy with, 12 stone at 6'2
1. Stick to the plan worked out with my PT, hitting the gym 3x a week.
2. Keep pushing the weights up in my plan, already seeing the benefit of muscle tone in my arms. If I can hit 3 sets of 10 reps at a weight, then I move up
3. Sort out seeing a physio for my ankle (possibly knees too, had some pain after last round of squats
)4. Take a serious effort to track and check my diet (I eat quite well at present, but could do better)
5. Be able to hit 10 proper push ups (can do about 4 at present)
6. Be able to do 10 pull ups (can't do one at the moment)
7. Weight I'm fairly happy with, 12 stone at 6'2
Captain Answer said:
Some really good goals and inspirations from this thread, mine are much simpler...
1. Stick to the plan worked out with my PT, hitting the gym 3x a week.
2. Keep pushing the weights up in my plan, already seeing the benefit of muscle tone in my arms. If I can hit 3 sets of 10 reps at a weight, then I move up
3. Sort out seeing a physio for my ankle (possibly knees too, had some pain after last round of squats )
4. Take a serious effort to track and check my diet (I eat quite well at present, but could do better)
5. Be able to hit 10 proper push ups (can do about 4 at present)
6. Be able to do 10 pull ups (can't do one at the moment)
7. Weight I'm fairly happy with, 12 stone at 6'2
really sound stuff there. 1. Stick to the plan worked out with my PT, hitting the gym 3x a week.
2. Keep pushing the weights up in my plan, already seeing the benefit of muscle tone in my arms. If I can hit 3 sets of 10 reps at a weight, then I move up
3. Sort out seeing a physio for my ankle (possibly knees too, had some pain after last round of squats
)4. Take a serious effort to track and check my diet (I eat quite well at present, but could do better)
5. Be able to hit 10 proper push ups (can do about 4 at present)
6. Be able to do 10 pull ups (can't do one at the moment)
7. Weight I'm fairly happy with, 12 stone at 6'2
1. Sticking to the plan is critical I think, especially as I'm sure your PT would have written it so you can achieve whatever goals you both set
4. Tracking you diet is also important if you think you could do better. I thought mine was good, but I was shocked at the amount of unplanned stuff I eat
7. For the pull ups see if you can get a strength band. YOu can loop that round the bar and get assistance to keep you going/get you started. https://www.youtube.com/watch?v=hOo9KcMhy5s
natcot said:
really sound stuff there.
1. Sticking to the plan is critical I think, especially as I'm sure your PT would have written it so you can achieve whatever goals you both set
4. Tracking you diet is also important if you think you could do better. I thought mine was good, but I was shocked at the amount of unplanned stuff I eat
7. For the pull ups see if you can get a strength band. YOu can loop that round the bar and get assistance to keep you going/get you started. https://www.youtube.com/watch?v=hOo9KcMhy5s
Thanks for the link, I'm working on pullups using the assistance machine in the gym at the moment but that definitely looks cool for getting off the machine and doing it for yourself1. Sticking to the plan is critical I think, especially as I'm sure your PT would have written it so you can achieve whatever goals you both set
4. Tracking you diet is also important if you think you could do better. I thought mine was good, but I was shocked at the amount of unplanned stuff I eat
7. For the pull ups see if you can get a strength band. YOu can loop that round the bar and get assistance to keep you going/get you started. https://www.youtube.com/watch?v=hOo9KcMhy5s
theshrew said:
Any of you chaps use bcaa's ?
Worth a try to aid recovery ? I'm struggling in this dept at the moment.
Yes, but only if you train fastedWorth a try to aid recovery ? I'm struggling in this dept at the moment.
Protein shakes (and meat, eggs, fish, poultry, milk, cheese....) are all full of BCAAs. If you are eating enough you dont need the supplements unless you are doing the IF thing
LordGrover said:
pilchardthecat said:
Yes, but only if you train fasted
Protein shakes (and meat, eggs, fish, poultry, milk, cheese....) are all full of BCAAs. If you are eating enough you dont need the supplements unless you are doing the IF thing
Why would you even then?Protein shakes (and meat, eggs, fish, poultry, milk, cheese....) are all full of BCAAs. If you are eating enough you dont need the supplements unless you are doing the IF thing
But it's the only supplement i take regularly, but then i train after not eating anything for about 14 hours
natcot said:
7. For the pull ups see if you can get a strength band. YOu can loop that round the bar and get assistance to keep you going/get you started. https://www.youtube.com/watch?v=hOo9KcMhy5s
I found that (well, my PT made me!) a good way to starting to build strength for pull-ups is to stick one of those Reebok steps under the bars, hold the grips, then jump up into the position with your chin above the bar and then lower yourself over a count of five. Then repeat, jump up etc.Do 3 x 10 of those and your lats will be screaming. But they soon build.
My starting point was being able to do no wide grip pull-ups at all. I can now do 3 x 5 properly and I add some jump-up ones on the end of each set of proper ones.
I would quite like just to achieve a decent 12 months of getting to the gym without too many interruptions! Having moved 3 times in 3 years, along with every other excuse, I tend to get to a 'decent level' (for me) the find a reason not to go. This year is going really well, was away over xmas then went abroad for 10 days! 
Days through the month; 19. Sessions in the gym; 3.
Days through the month; 19. Sessions in the gym; 3. Condi said:
I would quite like just to achieve a decent 12 months of getting to the gym without too many interruptions! Having moved 3 times in 3 years, along with every other excuse, I tend to get to a 'decent level' (for me) the find a reason not to go. This year is going really well, was away over xmas then went abroad for 10 days! Days through the month; 19. Sessions in the gym; 3.
You need a back-up plan. Absolutely no reason why you cannot train when you're abroad. "But there's no gym!" "So what?" Days through the month; 19. Sessions in the gym; 3. When I spent my dad's final days in the hospice (we stayed there, too), I'd sneak off to find an empty meeting room to train in.
Depends how serious you are, I guess.
theshrew said:
pilchardthecat said:
Need? maybe not
But it's the only supplement i take regularly, but then i train after not eating anything for about 14 hours
Yeah most of the time I do. Or try to cant stand being full up when im training. But it's the only supplement i take regularly, but then i train after not eating anything for about 14 hours
Do you take it before you train or straight after ?
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