Keeping fit/gaining muscle
Discussion
I've never had to keep fit before. Back in the days, I was always racing in cars or in go-karts for hours every weekend, it generally kept me fit and healthy.
But now, those fun days have passed and I'm too busy 'leading a normal life' to have tracktime and I've noticed a spare tyre slowly forming around my once slim belly. So in an effort to keep fit, I've taken up running and weight training.
So, my PH question is...
What's the best way to keep fit and gain muscle?
Jog slowly and use light weights for long periods ot time or sprint everywhere and use heavy weights for shorter periods? A mixture of both?
Also, what do people mentally 'do' whilst exercising? I tend to find while running, I become bored and disinterested quicker than my body tires. If I could read a book whilst running or post on PH, that would be perfect!
But now, those fun days have passed and I'm too busy 'leading a normal life' to have tracktime and I've noticed a spare tyre slowly forming around my once slim belly. So in an effort to keep fit, I've taken up running and weight training.
So, my PH question is...
What's the best way to keep fit and gain muscle?
Jog slowly and use light weights for long periods ot time or sprint everywhere and use heavy weights for shorter periods? A mixture of both?
Also, what do people mentally 'do' whilst exercising? I tend to find while running, I become bored and disinterested quicker than my body tires. If I could read a book whilst running or post on PH, that would be perfect!
forever_driving said:
Also, what do people mentally 'do' whilst exercising? I tend to find while running, I become bored and disinterested quicker than my body tires. If I could read a book whilst running or post on PH, that would be perfect!
If you are going to a gym to do the running/jogging, some like mine FF have tvs all down one wall and you simply plug your headphones into the machine and listen away, if you dont like tv there is always radio built in as well.
I find the best way to keep fit and gain muscle is to do heavy weights with reps between 5 and 12 and finish off with some rowing - I would usually do 40 minutes of weights followed by 5 mins of rowing. If you try and aim for 500 metres in about 1 min 40 seconds or 1609 metres (a mile) in under 5 mins 40 secs then that should keep you fit.
I try and do this three times a week concentrating on a particular bodypart/area on each day ie Monday I would do chest/shoulders, Wed is Back/Trapezius and Friday is Legs - on all days I do some ab work.
Hope this helps
I try and do this three times a week concentrating on a particular bodypart/area on each day ie Monday I would do chest/shoulders, Wed is Back/Trapezius and Friday is Legs - on all days I do some ab work.
Hope this helps
It doesn't have to be all hardwork and no fun.
Technique is everything, as they say... you can shed pounds even in front of your playstation or PC or at work... just breathe deeply and slowly, until you can do just 10 breathes a minute. Keep this up and once you can breathe like this for 10 minutes a day, you will really lose weight, maybe a pound a day.
OK I lied
As with anything, there is no substitute for hard work. If you find training boring, I recommend a bike cos you can sit there and read. Or plonk the bike next to your PC .
As for gaining muscle, you have to feel the burn, I understand. Work out (for each exercise) the max you can realistically do for 1 repetition. Then knock off enough to allow you to *just* do 8-10 reps. Do 3 x 8-10reps for each exercise.
I break up the weights session by reading a page in between.
Have fun.
Technique is everything, as they say... you can shed pounds even in front of your playstation or PC or at work... just breathe deeply and slowly, until you can do just 10 breathes a minute. Keep this up and once you can breathe like this for 10 minutes a day, you will really lose weight, maybe a pound a day.
OK I lied
As with anything, there is no substitute for hard work. If you find training boring, I recommend a bike cos you can sit there and read. Or plonk the bike next to your PC .
As for gaining muscle, you have to feel the burn, I understand. Work out (for each exercise) the max you can realistically do for 1 repetition. Then knock off enough to allow you to *just* do 8-10 reps. Do 3 x 8-10reps for each exercise.
I break up the weights session by reading a page in between.
Have fun.
shadowninja said:
It doesn't have to be all hardwork and no fun.
Technique is everything, as they say... you can shed pounds even in front of your playstation or PC or at work... just breathe deeply and slowly, until you can do just 10 breathes a minute. Keep this up and once you can breathe like this for 10 minutes a day, you will really lose weight, maybe a pound a day.
OK I lied
Almost had me there
Thanks for the ideas/info guys... I'm sure that'll help me on my way
switch machines ,instead of pounding the treadmill for 20mins do bursts of 5 mins on each of the cardio equipment it keeps you interested
with weights you have to try to vary your routine every couple of weeks because your body gets used to a set programme ,ie training the same muscle groups on the same days every week,mix it up a bit every 5 weeks or so using free weights for better results and muscle balance
with weights you have to try to vary your routine every couple of weeks because your body gets used to a set programme ,ie training the same muscle groups on the same days every week,mix it up a bit every 5 weeks or so using free weights for better results and muscle balance
well, I only exercise at home, where I have a running machine and some weights. My usual routine is about 40mins (about 7km for me) on the treadmill, then free weights until I get knackered.
So, maybe I should stick some variation into it, split it into 4x10min sessions, and within the 3 'breaks' I can do the weights or run up and down my stairs a few times.
Thanks for the info on changing between muscle groups, I didn't know that!
So, maybe I should stick some variation into it, split it into 4x10min sessions, and within the 3 'breaks' I can do the weights or run up and down my stairs a few times.
Thanks for the info on changing between muscle groups, I didn't know that!
Personally I wouldn't bother with the treadmill. Get out on the open road - you'll see much more benefit, and (even running in London) it's more pleasant.
If you want to lose weight you need to train for over 45 minutes, but at a level that doesn't get you out of breath. You certainly should be able to hold a conversation while you're running.
Weights are bit a bit more tricky. Doing 8-10 reps for one muscle group won't necessarily be the right thing for another. I'd try varying it and see what works best for you.
As for alleviating boredom, I find the best way to is to find a training partner. It will motivate you when you can't be arsed, and give you someone to chat to. I tend to use the time when I'm running to switch off from the usual work crap that's going on and wind down. A bit tree-hugging I suppose but it works for me.
If you want to lose weight you need to train for over 45 minutes, but at a level that doesn't get you out of breath. You certainly should be able to hold a conversation while you're running.
Weights are bit a bit more tricky. Doing 8-10 reps for one muscle group won't necessarily be the right thing for another. I'd try varying it and see what works best for you.
As for alleviating boredom, I find the best way to is to find a training partner. It will motivate you when you can't be arsed, and give you someone to chat to. I tend to use the time when I'm running to switch off from the usual work crap that's going on and wind down. A bit tree-hugging I suppose but it works for me.
I agree with that "leave the treadmill" post... The advantage of actually going outside and running is that sooner or later you have to get yourself back home, which makes it harder to quit running. In a gym, I can stop the treadmill anytime I want, and the boredom makes it very tempting sometimes. If you are out in the streets you don't have any choice, and the more you run, the sooner you'll get home!
More generalizations - Burning fat is best accomplished by moderate to low-moderate intensity aerobic workouts. This means that you shouldn't be sprinting everywhere, but an easy jog. If you are training to compete in road races you'll need to go a little quicker, but I've read in numerous articles that maximum fat burning occurs after the first 20 minutes of a moderate workout. This means that you can't quit too soon...
Also be aware that a pound of muscle burns calories even while resting. Therefore, weight training has a double benefit. You burn calories while lifting, and your muscle continues to burn calories while resting. In general, high repition of low weight will build endurance and tone, while low rep, high weight work will build mass. I'd really recommend working with a trainer in the beginning - if you don't know what you are doing you will a) not see much benefit at best or b) hurt yourself at worst.
I see a lot of people that are not working out correctly, don't see the results they are looking for, get discouraged, and quit. At least give yourself a chance and make sure that your workout is balanced and effective.
More generalizations - Burning fat is best accomplished by moderate to low-moderate intensity aerobic workouts. This means that you shouldn't be sprinting everywhere, but an easy jog. If you are training to compete in road races you'll need to go a little quicker, but I've read in numerous articles that maximum fat burning occurs after the first 20 minutes of a moderate workout. This means that you can't quit too soon...
Also be aware that a pound of muscle burns calories even while resting. Therefore, weight training has a double benefit. You burn calories while lifting, and your muscle continues to burn calories while resting. In general, high repition of low weight will build endurance and tone, while low rep, high weight work will build mass. I'd really recommend working with a trainer in the beginning - if you don't know what you are doing you will a) not see much benefit at best or b) hurt yourself at worst.
I see a lot of people that are not working out correctly, don't see the results they are looking for, get discouraged, and quit. At least give yourself a chance and make sure that your workout is balanced and effective.
Depends on what you're training for. For example, the general concensus is that creatine usage won't be that beneficial to an endurance athlete .... although I will caveat that with the jury is still out, and the scientists are still doing plenty of tests.
Again, protein shakes, weight gain drinks will work when used in conjunction with a good diet and consistent training. If you aren't training properly then it's just a waste of money.
Again, protein shakes, weight gain drinks will work when used in conjunction with a good diet and consistent training. If you aren't training properly then it's just a waste of money.
said:
Depends on what you're training for. For example, the general concensus is that creatine usage won't be that beneficial to an endurance athlete .... although I will caveat that with the jury is still out, and the scientists are still doing plenty of tests.
Again, protein shakes, weight gain drinks will work when used in conjunction with a good diet and consistent training. If you aren't training properly then it's just a waste of money.
My training is due to me playing in the Yorkshire Hockey League and to be able to take the knocks and have some endurance.
My current regime is for explosive power and acceleration in both speed and upper body strength.
For that reason I spend 15 - 20 mins max running, speeds ranging from 8kph upto 13.5kph for a maximum substained effort of 3mins per speed.
I currently do as suggested and swap muscle groups every time I go to the gym, never the same twice in a row. (45 mins to an hour)
Finish off with a warm down on the cardio vascular machines.
This is 2 - 3 times a week along with 2 hours of training at hockey, and an actual game on the weekend.
Had the option to take Creatine and Protein supplements and thought why not, am I going to actually see any benefit on the above described routines.
can i jump in for some tips? i am keen on running and rowing but have consistent problems with my knees and im aware theyre the only pair ive got so dont want to kill em! i also swim fairly often which of course is much softer on them, but would get bored if that was all i did! obviously shoes are critical so ive got a pair of snazzy new balance running shoes on order, but is there any other way of taking care of my knees you guys know of?
said:
Depends on what you're training for. For example, the general concensus is that creatine usage won't be that beneficial to an endurance athlete .... although I will caveat that with the jury is still out, and the scientists are still doing plenty of tests.
Again, protein shakes, weight gain drinks will work when used in conjunction with a good diet and consistent training. If you aren't training properly then it's just a waste of money.
Is it just me that can't see the username for this post? Most wierd.
When I rowed I had some problems with my knees. Basically rowing (a lot - 1.5 hours on a rowing machine was fairly common) was ovedeveloping the outside of my legs which leaving the inside quite weak. This was causing my kneecap to twist and cause huge discomfort. I got round this by strapping it into position for a while and also doing leg weights which concentrated on the weak parts. Basically, as with most things, it was a case of needing balance.
Running I hate with a passion so cant help you with!
Running I hate with a passion so cant help you with!
When I was 18, 5'8" tall, I was quite skinny and could bench-press 50kg at the outside, bicep curl about 10kg. I started doing heavy weights seriously, large weight, low reps, and taking protein supplements and in under a year I was bench pressing 105kg comfortably, curling around 25kg. I've managed to maintain this amount of strength into my 30s. I also did and still do running for general fitness.
However, when I came to do thai boxing a couple of years ago, I found that although my regime had given me strength, it had not given me stamina, for that you need lots of repetitions. These days as well as that I do a lot more body exercise and a lot less free weights exercise- if you've got a chinning bar you can exercise almost all of your upper body muscle with various forms of pull-ups with the advantage that you'll gain stamina as well as strength.
Protein shakes WILL help you gain muscle. Creatine supplements can be dodgy, if you do the full loading, they can affect other organs according to the research. Also with the full creatine loading you increase the size of the muscle but not the strength. I do find however that the odd spoonfull in milk after a session can help if i am very achy or stiff.
However, when I came to do thai boxing a couple of years ago, I found that although my regime had given me strength, it had not given me stamina, for that you need lots of repetitions. These days as well as that I do a lot more body exercise and a lot less free weights exercise- if you've got a chinning bar you can exercise almost all of your upper body muscle with various forms of pull-ups with the advantage that you'll gain stamina as well as strength.
Protein shakes WILL help you gain muscle. Creatine supplements can be dodgy, if you do the full loading, they can affect other organs according to the research. Also with the full creatine loading you increase the size of the muscle but not the strength. I do find however that the odd spoonfull in milk after a session can help if i am very achy or stiff.
Yugguy said:
Protein shakes WILL help you gain muscle. Creatine supplements can be dodgy, if you do the full loading, they can affect other organs according to the research. Also with the full creatine loading you increase the size of the muscle but not the strength.
Totally agree - and as a result wouldn't go down the creatine route. As I said before, protein shakes will help, but only if you're training properly.
paolow said:
can i jump in for some tips? i am keen on running and rowing but have consistent problems with my knees and im aware theyre the only pair ive got so dont want to kill em! i also swim fairly often which of course is much softer on them, but would get bored if that was all i did! obviously shoes are critical so ive got a pair of snazzy new balance running shoes on order, but is there any other way of taking care of my knees you guys know of?
True, shoes are very important - but you have to make sure you get the right ones for your running style. Best thing to do is go and get a running shop to video you on a treadmill. Then you'll be able to see your ankle rotation, and determine what the best type is for your stride.
On the subject of supplements, there's one called glucosamine which may help joints etc. Although again, the jury is out on the benefits or long term pitfalls. You could always stick to cod liver oil.
SiOsbon said:
My training is due to me playing in the Yorkshire Hockey League and to be able to take the knocks and have some endurance.
My current regime is for explosive power and acceleration in both speed and upper body strength.
For that reason I spend 15 - 20 mins max running, speeds ranging from 8kph upto 13.5kph for a maximum substained effort of 3mins per speed.
I currently do as suggested and swap muscle groups every time I go to the gym, never the same twice in a row. (45 mins to an hour)
Finish off with a warm down on the cardio vascular machines.
This is 2 - 3 times a week along with 2 hours of training at hockey, and an actual game on the weekend.
Had the option to take Creatine and Protein supplements and thought why not, am I going to actually see any benefit on the above described routines.
Again, personally I'd stay away from the creatine, but as you're obviously training consistently protein and diet will be an obvious benefit.
I'd try doing more structured intervals as well as the varied pace running. This will help with your short bursts of speed and acceleration.
NikB said:
Is it just me that can't see the username for this post? Most wierd.
Aye, not sure what happened to my username. Sorry.
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