PH Transformation Thread 2012 - Chat
Discussion
Sushi said:
300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)
I've started trying to do 1000 a day (10 x 100 so not as impressive as it first sounds!). It does knacker you! Also, due to miscounting, I may be doing sets of 110 as I f
k up the count and recount the previous 10 punches I did.Ordinary_Chap said:
Are you doing that everyday buddy? i.e. the cardio/legs/upper body or am I reading that wrong?
my current schedule looks like thisSunday Cardio, legs
Monday Cardio, upper body
Tuesday Gentle cardio warmup, boxercise
Wednesday Cardio, legs
Thursday Cardio
Friday off
Saturday Cardio, upper body
I may swap wednesday and thursday round depending how I get on with the boxercise (scared it's going to kill me)
Hoofy said:
Sushi said:
300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)
I've started trying to do 1000 a day (10 x 100 so not as impressive as it first sounds!). It does knacker you! Also, due to miscounting, I may be doing sets of 110 as I f
k up the count and recount the previous 10 punches I did.
Sushi said:
Ordinary_Chap said:
Are you doing that everyday buddy? i.e. the cardio/legs/upper body or am I reading that wrong?
my current schedule looks like thisSunday Cardio, legs
Monday Cardio, upper body
Tuesday Gentle cardio warmup, boxercise
Wednesday Cardio, legs
Thursday Cardio
Friday off
Saturday Cardio, upper body
I may swap wednesday and thursday round depending how I get on with the boxercise (scared it's going to kill me)
I'd also recommend you do cardio after weights as the fat loss potential is far higher after weight training with cardio. You also risk injuries doing cardio first as you really should in my view only do weights when you are fresh.
There's tons of scientific studies out there that support this view. I've copied a article from a quick google that lists a few of them.
article said:
If you do weight training and cardio, you probably do your cardio after the weight training. This order of doing things is beneficial, as this way round the cardio training won’t sap your energy for pumping iron. But according to a human study done by sports scientists at the University of Tsukuba, and published in Medicine and Science in Sports and Exercise, this order is also good for your cardio training as you burn more fat during the cardio part of your training.
The researchers did a trial with 10 healthy male students, average age 23. On one occasion the students had to cycle for 60 minutes at 50 percent of their VO2max. [E] That’s a bit more intensive than just pedalling along, but where you’re still capable of discussing your relationship problems.
On another occasion the test subjects did weight training before cycling. They did 3-4 sets of the shoulder press, butterfly, biceps curl, squat, bench press and lat pulldown, using weights at which they were just capable of doing 10 reps. After this they rested 20 minutes [RE20] and on another occasion they rested 120 minutes before they started their cardio workout [RE120].
To cut a long story short, the subjects lost more fat on the RE20 combination than on the E and RE120.
This is probably because adrenalin and noradrenalin are released during weight training, the researchers think. These ‘pep’ hormones force the fat cells to release their contents into the bloodstream.
Another advantage is that doing cardio training after weight training gives a higher growth hormone peak. And growth hormone stimulates not only fat burning, but also muscle tissue recovery. In studies where athletes do cardio training before weight training, their growth hormone production is lower than you’d expect.
"This study showed that fat availability during submaximal exercise was enhanced by prior resistance exercise", the researchers write in their conclusion. "However, augmentation of fat oxidation during the submaximal exercise was observed only in the trial with a shorter rest period between resistance and submaximal endurance exercises."
Source:
Med Sci Sports Exerc. 2007 Feb; 39(2): 308-15.
More:
Trained body burns more fat with gentle endurance exercise 09.01.2010
Weight loss with cardio requires four sessions a week 02.12.2009
Cardio in two parts burns more energy 31.08.2009
More intensive cardio means fewer reps with strength training 03.08.2009
Moderate and intensive training equally good with weight-loss diet 16.05.2009
Training is more fun with a bottle of water 20.01.2009
http://www.ergo-log.com/cardioafterweighttraining....The researchers did a trial with 10 healthy male students, average age 23. On one occasion the students had to cycle for 60 minutes at 50 percent of their VO2max. [E] That’s a bit more intensive than just pedalling along, but where you’re still capable of discussing your relationship problems.
On another occasion the test subjects did weight training before cycling. They did 3-4 sets of the shoulder press, butterfly, biceps curl, squat, bench press and lat pulldown, using weights at which they were just capable of doing 10 reps. After this they rested 20 minutes [RE20] and on another occasion they rested 120 minutes before they started their cardio workout [RE120].
To cut a long story short, the subjects lost more fat on the RE20 combination than on the E and RE120.
This is probably because adrenalin and noradrenalin are released during weight training, the researchers think. These ‘pep’ hormones force the fat cells to release their contents into the bloodstream.
Another advantage is that doing cardio training after weight training gives a higher growth hormone peak. And growth hormone stimulates not only fat burning, but also muscle tissue recovery. In studies where athletes do cardio training before weight training, their growth hormone production is lower than you’d expect.
"This study showed that fat availability during submaximal exercise was enhanced by prior resistance exercise", the researchers write in their conclusion. "However, augmentation of fat oxidation during the submaximal exercise was observed only in the trial with a shorter rest period between resistance and submaximal endurance exercises."
Source:
Med Sci Sports Exerc. 2007 Feb; 39(2): 308-15.
More:
Trained body burns more fat with gentle endurance exercise 09.01.2010
Weight loss with cardio requires four sessions a week 02.12.2009
Cardio in two parts burns more energy 31.08.2009
More intensive cardio means fewer reps with strength training 03.08.2009
Moderate and intensive training equally good with weight-loss diet 16.05.2009
Training is more fun with a bottle of water 20.01.2009
But anyway, well done sir!
Bolognese said:
Hoofy said:
Sushi said:
300 short quick fire front wing chun punches (this is the real killer for me, my arms are usually spent after this)
I've started trying to do 1000 a day (10 x 100 so not as impressive as it first sounds!). It does knacker you! Also, due to miscounting, I may be doing sets of 110 as I f
k up the count and recount the previous 10 punches I did.
Ordinary_Chap said:
I'd also recommend you do cardio after weights as the fat loss potential is far higher after weight training with cardio. You also risk injuries doing cardio first as you really should in my view only do weights when you are fresh.
There's tons of scientific studies out there that support this view. I've copied a article from a quick google that lists a few of them.
Yip. A lot of the sites I like to use agree on that.There's tons of scientific studies out there that support this view. I've copied a article from a quick google that lists a few of them.
http://stronglifts.com/what-to-do-when-you-have-so...
Ordinary_Chap said:
I did WC and JKD for nearly 10 years and loved it! Sticky hands!
Nice one 
I have completed 3 2 hour sessions so far, they got me on the sticky hands last session. WC seems good because its not flowery and every move has an efficient purpose. My uncle has done it on and off for 10 years and dragged me along - I really enjoyed it. Its a cool club, the guy who runs it looks like a kick ass rusta
Bolognese said:
Nice one I have completed 3 2 hour sessions so far, they got me on the sticky hands last session. WC seems good because its not flowery and every move has an efficient purpose.
My uncle has done it on and off for 10 years and dragged me along - I really enjoyed it. Its a cool club, the guy who runs it looks like a kick ass rusta
It's a great style, always said with wing chun you could have a fight in a phone box. I have completed 3 2 hour sessions so far, they got me on the sticky hands last session. WC seems good because its not flowery and every move has an efficient purpose. My uncle has done it on and off for 10 years and dragged me along - I really enjoyed it. Its a cool club, the guy who runs it looks like a kick ass rusta
Ordinary_Chap said:
Thanks for the pointers, I'll try switching things round from next week (I'm already in this weeks groove so would hate to break it)Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?
Sushi said:
Ordinary_Chap said:
Thanks for the pointers, I'll try switching things round from next week (I'm already in this weeks groove so would hate to break it)Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?
The best results I see are from weight training followed by HIIT and a good diet. For then even more crazy rapid changes, I did low effort cardio in the mornings before breakfast.
I performed transformations on my own body over the past few years doing this (I have some old threads on here).
Keep it up!
Lee
Sushi said:
Thanks for the pointers, I'll try switching things round from next week (I'm already in this weeks groove so would hate to break it)
Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?
Wouldn't trust those heart rate monitors to be honest. Every time I see someone posting results from one, they are always on the highly optimistic side. To give you an indication, A marathon will burn between 2,000 - 3,500 calories depending on the weight of the runner. So when you're considering how many calories a workout has burned, is it realistically 1/3 - 1/2 the exertion of a marathon. Yesterdays cardio and upper body workout burned 932 calories according to my heart rate monitor but only 14% of that was fat burning the rest was marked as fitness?
GBDG said:
Wouldn't trust those heart rate monitors to be honest. Every time I see someone posting results from one, they are always on the highly optimistic side. To give you an indication, A marathon will burn between 2,000 - 3,500 calories depending on the weight of the runner. So when you're considering how many calories a workout has burned, is it realistically 1/3 - 1/2 the exertion of a marathon.
Indeed. When using MyFitnessPal, whatever they suggest is the burn amount, I halve it, think whether it's reasonable and sometimes knock off a bit more.Hoofy said:
Indeed. When using MyFitnessPal, whatever they suggest is the burn amount, I halve it, think whether it's reasonable and sometimes knock off a bit more.
I always thought it was linked to your height and weight and general fitness, I have a heart rate band which fits snuggly under my man boobs (neatly accentuating them) and my heart rate at gym averages 144 over an hour, usually peak around 160. I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Sushi said:
I always thought it was linked to your height and weight and general fitness, I have a heart rate band which fits snuggly under my man boobs (neatly accentuating them) and my heart rate at gym averages 144 over an hour, usually peak around 160.
I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Well, certainly, don't stop. You've done a great job so far!I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Sushi said:
Hoofy said:
Indeed. When using MyFitnessPal, whatever they suggest is the burn amount, I halve it, think whether it's reasonable and sometimes knock off a bit more.
I always thought it was linked to your height and weight and general fitness, I have a heart rate band which fits snuggly under my man boobs (neatly accentuating them) and my heart rate at gym averages 144 over an hour, usually peak around 160. I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Here are a couple of interesting dieticians I often read;
Lyle McDonald - dietician to the stars and is also bluntly truthful about everything.
http://www.bodyrecomposition.com/
Will Brink - Provides lots of interesting videos on different subjects and general information about the markets.
http://www.brinkzone.com/
Sushi said:
.. and my heart rate at gym averages 144 over an hour, usually peak around 160.
I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
Your average HR of 144 is above your 'fat burning zone' anyway,so swapping things round will make no difference to that.Beyond every single other reason the justification for doing weights first and cardio second is that you'll lift more weight and you'll find the cardio harder.Which is how it should be if:I'll keep going with what I'm doing, but swap my cardio and weights around to maximise fat burning ('cos there's a shed load still to get rid of)
1. You want your weight training to improve.
2. You want to challenge your aerobic system.
N.B.You'll also burn more total calories running a little bit quicker,somewhere between 135-165 bpm. You may find that if the weightlifting has been strenuous enough you don't actually have to run very fast to achieve this = Win/win.
My main aim is to lose weight, I don't care how long it takes but I'd like to maintain around 95-100kg.
I'm guessing from your post that the "fat burning zone" is the optimum place to lose weight, however "fitness zone" will also lose weight just not as efficiently?
I may have commited to running the reading half marathon next year so I have somethign to aim for :P
I'm guessing from your post that the "fat burning zone" is the optimum place to lose weight, however "fitness zone" will also lose weight just not as efficiently?
I may have commited to running the reading half marathon next year so I have somethign to aim for :P
Sushi said:
My main aim is to lose weight, I don't care how long it takes but I'd like to maintain around 95-100kg.
I'm guessing from your post that the "fat burning zone" is the optimum place to lose weight, however "fitness zone" will also lose weight just not as efficiently?
I may have commited to running the reading half marathon next year so I have somethign to aim for :P
The 'optimum place' for losing weight lies in intensity and duration.The 'fat burning zone' as a phrase has achieved myth-like status in some circles but in reality it exists,simply put,to allow lazy buggers to put feck all effort in to their cardio.More effort = more cals burnt= more weight loss.If you have the energy then run.I'm guessing from your post that the "fat burning zone" is the optimum place to lose weight, however "fitness zone" will also lose weight just not as efficiently?
I may have commited to running the reading half marathon next year so I have somethign to aim for :P
Good luck with the Reading,I've done a few 1/2s it's a good target to aim for,you'll achieve plenty of weight loss with all of it being burnt above the 'fat burning zone'.
I fancy doing a 1/2 but not upto that level yet. Just over 8 miles is the max ive done so far. With the running ive been trying to mix up a bit of speed and distance. Seems to be getting better on both sides.
2 of my mates are doing a 36 miler in a couple of weeks, asked me if i wanted to enter. WTF are they for real, not now not ever nooooo thanks. If i did something like that id need 999 on speed dial.
The weights went shocking last night for some reason felt really weak :-(
2 of my mates are doing a 36 miler in a couple of weeks, asked me if i wanted to enter. WTF are they for real, not now not ever nooooo thanks. If i did something like that id need 999 on speed dial.
The weights went shocking last night for some reason felt really weak :-(
Gassing Station | Health Matters | Top of Page | What's New | My Stuff