Announcement

Collapse
No announcement yet.

Forum Keep-Fit Club - Sign up now!

Collapse
This topic is closed.
X
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Originally posted by yesteryeargames View Post
    Joined the gym for 6 weeks , still recoveiring my knee from my op, but want to lose weight in the process

    my currect routine
    morning
    Cup of tea in morning, almond milk, 1 sweetner 30 cal , 1 whey protien shake for lunch 90 calories
    early afternoon
    gym 2 x 10 mins on bikes
    30 min non stop on rowing machine,
    5 min on bike warm down

    whey protien again 90 cal
    cup of tea when i get home 30 cal
    dinner at 6pm between 300-600 calories ( typical meal egg or , qourn veggie range stuff, beans lots of salad and veggies)
    cup of tea 30 cal

    then a gentle 20 min cycle at 8 pm

    9 pm small bowl of cerial such as allbran, alpen 150 -200calories


    late night a cup of tea again


    im trying todrink more water than usual too


    -----------


    Do you think this will work? i have a bit of a belly after being layed up in bed for he best part of 6 weeks after my op, I am 5 weeks into my rehab.


    Im hoping to return to playing basketball, football, and rowing again after the 6 weeks , so i need muscle too
    It won't work properly, anything under 1200 kcal induces ketosis (starvation mode) as a man you shouldn't go under 1600-1800kcal per day making sure at least 35-40% comes from protein. You are just kicking your own arse for no reason with that intake.

    Ideally your meals should be 600/600/600 for balance

    Comment


      My P.T bloke said for weight loss you still need to be calorie neutral in the days when you work out and eat less on the rest days.

      Comment


        Originally posted by 'Press Start To Begin' View Post
        I have not seen any high ranking runners of any distance heel strike in these games. I watch their forms like hawks, although I do believe one of the best forms to be Michael Johnson. His head (heaviest part of the body as you know) stays almost perfectly still whilst his lower half motors on. There is hardly any wastage on his momentum forward. Obviously if he ran a marathon that might be different story. hehe

        When your body takes over from your mind and your landing without thinking it really makes a difference to your run. IMO of course.
        I've been doing the same. All have superb form but then with some of the best running coaches (or even just a decent running coach) on your side, I'd expect nothing less! I find I can maintain a forefoot strike for about 12 miles and then the wheels come off afterwards due to fatigue, where I alternate between a few hundred metres heel strike and few hundred metres forefoot.

        I decided to take the plunge and bought a pair of Nike Flyknit Racers after seeing loads of Olympic athletes with them. Ridiculously low weight at less than 160g per shoe for a size 8. They feel like a track spike but for the road. Will break them in at this week's Parkrun to see if I can PB or not.

        Comment


          Doesn't sound like a good idea to run a race in a new pair of shoes dude. As long as you have the willpower to slow down if you feel anything odd, you should be ok though.

          Also, what shoes are you wearing for a 12 mile run? I've been reading a lot about minimalist shoes and barefoot style (flat or forefoot landing). If using a very minimal soft shoe, plantaflexion fatigue (the inability to continue to stiffen your foot) can become a factor during long runs. This means that you actually need at least 2 shoes (assuming you have not used forefoot strike all your life):
          1) For honing your barefoot style, a very soft shoe like the Adios 1 is required, in low speed medium distance runs.
          2) For racing and tempo runs, you also need one like the Adios 2 which has a significantly stiff forefoot.

          Additionally, unless you have grown up bare foot, you also need a 3rd shoe that has a more traditional drop from heel to toe (~10mm) so that you can do some of your runs in that with a neutral or light heel strike. The idea being that if you switch around all the shoes, you give specific muscles longer to recover, a bit similar to running on different surfaces (road, off road, hills, sand).

          However, you can get away with just a traditional drop shoe and a fast shoe, and still hone your style in both of those. This is the way I'm going. I'll be getting either the Adizero Boston, or maybe the Adios 2, to go with my normal cushioned trainer. I'm leaning towards trying the Boston first and seeing how I go with that, before moving to the more extreme race shoes.

          Whilst we see the elite runners using these amazing shoes for races, they all train in various other shoes as well.
          Additionally you need to remember that these people do so much running that they have perfect form and will be able to run with little risk of injury in any shoe, even army boots. They don't have to think about their form.
          Last edited by charlesr; 08-08-2012, 09:03.

          Comment


            My distance and general go-to shoe is the Nike Lunarglide 3, cushioned but with enough flex to still run with a forefoot strike, though I find my foot strike errs more towards midfoot wearing these. I have two pairs of these to rotate in and out to spread the wear since they can be had for quite cheap.

            My minimalist shoe is the Nike Free Run 3 with a 5mm drop and super flexible sole. This is my current speedwork, middle distance and race shoe due to the lightweight nature. I have done the odd 10 - 12 mile run in them and it handled fine, though I have had the odd tight achilles tendon or calf here and there which I've managed to massage out without a problem.

            I'm not a born barefoot/forefoot striker, rather I've forced myself over months to become one to the point where it feels natural. If I ever fall back to heel striking now, it feels very alien and unnatural.

            Indeed, they're putting in over a hundred miles a week into training whereas I'm squeezing in training where I can around the stresses of daily life. The Flyknit Racer will be treated purely as a race shoe for me I think. The compound on the sole is not particularly thick and at a guess, I think I could get 200-300 miles out of them before they simply fall apart.

            Comment


              So i should eat more to lose weight ? that crazy ?

              Would you reccomend i have a light healthy lunch into my diet to boost my weight loss , i dont even get hungry till dinner time.
              Last edited by yesteryeargames; 08-08-2012, 14:13.

              Comment


                There is a reason why breakfast is called most important mmeal of the day it kickstarter your metabolism

                Comment


                  yesteryear, as long as you are eating less than you are expending, you will lose weight. But you can't exercise properly without calorie intake. Different from your situation, but brings the point home: when I'm marathon training, I eat twice as much as normal and still lose weight.

                  With you having a knee op, perhaps you can't put the same force into your training. If the rowing machine and bike has calorie readout, use that to have a think about it. As you get fitter, you will go harder and longer and need to up the calorie intake too.

                  Perhaps try to add some simple chest/arm exercises into that too (press ups or bench press) - increased muscle mass will use up calories while sitting around playing games

                  Comment


                    Ok will do,
                    yesterday i burnt about 400 calories in the gym according to the bike and rowers,
                    Still want to limit my calorie intake to about 1000 a day so mabe i will have 2 small meals

                    I saw that program on bbc horizion about fasting,some interesting theorys there.

                    Comment


                      Went to the running shop at lunchtime.

                      I bought the Adidas Adios 2 :



                      I decided to go straight to these after trying them on (instead of going via the Boston) - they are so ridiculously light (260g size 12) and fast with a low heel>toe drop (not flat though). In fact it's very hard to run slowly. The spring off the toe is amazing, but you need to put the effort in to load the spring, so slow jogs are not an option. They are designed as a fast marathon trainer. Not for use off-road though.

                      But on road, the grip was sensational. I tried one on one foot and a Saucony Type A on the other and the Adios had noticeably grippier rubber with no twist or drift when you hit the deck.

                      The Saucony Type A, another superlight shoe, was also very interesting, but the Type A is totally flat with almost no heel cushion, so if my form broke down mid race, I'd be stuffed. Recommend other people trying the Type As if they are looking to go minimal without going fast though.

                      For my slower runs, I went for a Mizuno Precision :



                      The Mizuno Precision is lighter (360g size 11.5) than my previous traditional trainer - it's fast, with a medium spring off the front and is the first trainer I've ever tried where I put it on and new immediately the fit was perfect. It's like they made it for my feet. On the road (the running shop lets you disappear off up the road in them!) it felt very light but enough cushion for when I'm out on my really long slower runs.

                      Looking forward to trying them both later in the week. I still have 100 miles left in my massive super cushion Asics Gel Nimbus (they still feel fine).



                      But these are fairly heavy (390g size 11.5). It's going to be amazing using the other shoes after this monster. I'm going to keep these for running on the flat dirt trails through the nature reserve. In contrast, they are very soft and flexible at the front, but any benefit of that is lost under the huge amounts of cushion
                      Last edited by charlesr; 08-08-2012, 14:31.

                      Comment


                        Originally posted by yesteryeargames View Post
                        Ok will do,
                        yesterday i burnt about 400 calories in the gym according to the bike and rowers,
                        Still want to limit my calorie intake to about 1000 a day so mabe i will have 2 small meals
                        Can I suggest you just do that for 10 days, tops? And then start moving towards 2000 swiftly.

                        Comment


                          Whilst I was there, I was also looking for a super flexible barefoot style off road shoe. I found the Brooks PureGrit. I'll be getting some around christmas I reckon.



                          As you can see, there's a fantastic grip profile and the toes are split. You'll also notice there is no heel extension, so you naturally land in the middle of the foot even if you try and heel strike.
                          Last edited by charlesr; 08-08-2012, 19:15.

                          Comment


                            Originally posted by charlesr View Post
                            Whilst I was there, I was also looking for a super flexible barefoot style off road shoe. I found the Brooks PureGrit. I'll be getting some around christmas I reckon.



                            As you can see, there's a fantastic grip profile and the toes are split. You'll also notice there is no heel extension, so you naturally land in the middle of the foot even if you try and heal strike.
                            Those look mint. I am jealous you have a nature reserve to run around. I am sure I would run further if I had nicer routes....perhaps!

                            A mountain would be nice:-

                            Comment


                              yesteryear, I have to conclusively agree with everybody here and say there is no need to really cut your calorie intake significantly if you will be working out.

                              You've been recovering from your operation so less activity will inevitably lead to some weight gain, it's only natural. Do the cardio and you'll find you'll be increasing your workload because it'll feel too easy after a while otherwise and the weight will come off. Additionally, do some strength training and the extra muscle will also help to burn calories, even when you're not working out due to lag and the muscles repairing themselves.

                              Everybody has a natural weight where the body struggles to lose anymore without significant changes to diet and/or exercise. I'm naturally around 10 stone 7 where I'm not particularly in training for anything but when I kick into high gear like I am right now, I usually hover around the 9 stone 11/12 mark without any dietry changes. I don't do diets but I'm confident a diet would only help me shift a few more pounds because my natural frame would prevent me getting any lighter than 9 stone 5 or so (I guess).

                              Comment


                                Originally posted by 'Press Start To Begin' View Post
                                Those look mint. I am jealous you have a nature reserve to run around. I am sure I would run further if I had nicer routes....perhaps!
                                It was a conscious decision to move. Near the sea (I run to the beach in 15mins), near some off road area from my door, near the hills.

                                Comment

                                Working...
                                X