** GETTING IN SHAPE FOR SUMMER **
- Thread starter Drew
- Start date
Beckiboo
Active Member
Drew said:Beckiboo said:I ran 5.30kilometres on the treadmill today, my best ever!
Watch out Paula Radcliffe
What time was you at Gym then Beck?
I got there about 8.15am, slightly later than I'd planned. I don't have to start work til 9.30am, and the gym is literally over the road from my work, so I done a 35min run, then had a nice long shower etc
I have to say that run pretty much killed me, my legs are aching already!
Fitness First too.
however I DO pay! Tho its only 20quid ish a month and seeing as i go at least 4 times a week, Im getting my moneys worth!
Plus its only a gym - its got weights,machines,cardio gear, a couple of tidy receptionists and free tea/coffee/drinks! thats really all I want/need.
A pool would be nice I suppose like Total Fitness or David lloyds but I dont think Id use it enough to warrant the extra outlay of those places.
however I DO pay! Tho its only 20quid ish a month and seeing as i go at least 4 times a week, Im getting my moneys worth!
Plus its only a gym - its got weights,machines,cardio gear, a couple of tidy receptionists and free tea/coffee/drinks! thats really all I want/need.
A pool would be nice I suppose like Total Fitness or David lloyds but I dont think Id use it enough to warrant the extra outlay of those places.
So far today:
Bowl of porridge with skimmed milk
three tangerines
chicken with lettuce,red onion, cherry tomatoes, cucumber , sweetcorn.
Gonna get the tuna out in an hour straight out of the can!
Must admit despite fears I dont fell at all hungry and also have had no energy crashes (yet).
Good topic this - its motivated me and gave me lots of tips 
Bowl of porridge with skimmed milk
three tangerines
chicken with lettuce,red onion, cherry tomatoes, cucumber , sweetcorn.
Gonna get the tuna out in an hour straight out of the can!
Must admit despite fears I dont fell at all hungry and also have had no energy crashes (yet).
Good topic this - its motivated me and gave me lots of tips
Here's my plan:
Typical Day:
7AM: 4 egg white omelete, 1T cheese
9:30: Protein Shake, 1/4 cup Peanuts
11:45: 5 Oz Chicken Breast w/ Salad
2:15: 5 Oz Albacore with .25T Olive Oil
Pre-WO: Protein Shake, 1/4 cup Peanuts
Post-WO: Protein Shake, 1T Natty Peanut Butter
7PM: 5Oz Chicken Breast w/ Veggies
Diet: I'm doing a carb cycling diet at the moment. I keep carbs under 30g for the most part of the week with the exception of carb-loads (refeeds) twice a week. I've been trying this diet for two weeks and I really like it. I've actually put on lean mass while dropping body fat. This diet gives me a lot more energy throughout the day because I am a fat burner, opposed to being a sugar burner. I got this diet from a book called Natural Hormonal Enhancement. Great read for any fitness buff.
Weight Training: I've been following a Hypertrophy Specific Training Program (HST) for the last two weeks. Basic principles include working body parts 3+ times per week with progressive loads. First two weeks you do 15 reps, second two weeks 10 reps, third two weeks 5 reps, last two weeks 5 reps + drop sets and/or negatives. There's a lot more to it than that but that is a brief overview. I like it so far. I've added a small amount of size to most of my body. I'm guessing the gains will be substantial when I hit the latter part of the cycle.
Cardio: HIIT baby! Twice a week! I'll dig my older post up explaining HIIT and post it here.
Goals: Right now I'm trying to pack on a few pounds of lean muscle mass while keeping fat gain negative or non existent. I'll continue this for 5 more weeks. After that, it's major CUT time...getting ready for Ibiza. I'd love to reach 6.5% body fat by mid September (currently at 9.5%+ according to calipers). I've already got the entire diet and program planned out for that. It'll be a grueling 8 weeks but I'm up for the challenge. Sub 10 body fat levels are hard to maintain and reach unless you are blessed with great genes, which I'm not.
Typical Day:
7AM: 4 egg white omelete, 1T cheese
9:30: Protein Shake, 1/4 cup Peanuts
11:45: 5 Oz Chicken Breast w/ Salad
2:15: 5 Oz Albacore with .25T Olive Oil
Pre-WO: Protein Shake, 1/4 cup Peanuts
Post-WO: Protein Shake, 1T Natty Peanut Butter
7PM: 5Oz Chicken Breast w/ Veggies
Diet: I'm doing a carb cycling diet at the moment. I keep carbs under 30g for the most part of the week with the exception of carb-loads (refeeds) twice a week. I've been trying this diet for two weeks and I really like it. I've actually put on lean mass while dropping body fat.
This diet gives me a lot more energy throughout the day because I am a fat burner, opposed to being a sugar burner. I got this diet from a book called Natural Hormonal Enhancement. Great read for any fitness buff. Weight Training: I've been following a Hypertrophy Specific Training Program (HST) for the last two weeks. Basic principles include working body parts 3+ times per week with progressive loads. First two weeks you do 15 reps, second two weeks 10 reps, third two weeks 5 reps, last two weeks 5 reps + drop sets and/or negatives. There's a lot more to it than that but that is a brief overview. I like it so far. I've added a small amount of size to most of my body. I'm guessing the gains will be substantial when I hit the latter part of the cycle.
Cardio: HIIT baby! Twice a week! I'll dig my older post up explaining HIIT and post it here.
Goals: Right now I'm trying to pack on a few pounds of lean muscle mass while keeping fat gain negative or non existent. I'll continue this for 5 more weeks. After that, it's major CUT time...getting ready for Ibiza. I'd love to reach 6.5% body fat by mid September (currently at 9.5%+ according to calipers). I've already got the entire diet and program planned out for that. It'll be a grueling 8 weeks but I'm up for the challenge. Sub 10 body fat levels are hard to maintain and reach unless you are blessed with great genes, which I'm not.
HIIT
My explanation of HIIT:
A heart rate monitor is ideal when doing HIIT but not completely necessary. The most important thing to remember is the 1:3 ratio. You will strive to get your heart rate up to 90-95% of your maximum for an interval of 1 (we'll refer to this as the high intensity interval) and then lower your heart rate for an interval of 3 (low intensity interval).
Let's start with an example for a 25 year old. An "easy" way to find your theoretical maximum is to take 220 and subtract your age, so 220 - 25 = 195 theoretical maximum HR. Now lets find the high intensity interval HR range: 195*0.90 = 175, 195*.95 = 185 --> so your target range is 175 - 185.
Now jump on a cardio machine (find one that works for you) or you can sprint/jog. Warm up for a total of 5 minutes at a low intensity. Once the warmup is complete you are ready to start your interval training. I suggest starting at a small interval, like 15s and 45s (remember the 1:3 ratio). For the first 15 seconds you will crank up the intensity/resistance on whatever machine you are on. So if you were at level 5 during your warmup, crank the machine up to 12+ or so. Now monitor your heart rate to see if you can reach your range within your first high intensity interval. You should be pushing REALLY HARD during all high intensity intervals. If you did not reach your range then try cranking up the intensity during the next high intensity interval. Once your 15s is up, lower the level/intensity/resistance back down to your starting level (in this example 5). Your heart rate should drop quite a bit. Continue this low intensity for 45s. Once the 45s is up you continue your next high intensity interval, crank up the intensity (12+) and continue for 15s. Once that 15s is up you'll drop back down to a low level and continue for 45s. Repeat this process for a total of 10 minutes. Less if you feel like you are going to die. Go ahead and then do a cool down for 5 minutes at a low intensity (level 4 or 5 in this example).
Once you are comfortable with the concept increase your interval time. The best intervals are anywhere between 30s/90s and 60s/180s. If you can master the 60s/180s intervals for a duration of 10 minutes, then and only then increase your total workout time but keep you warmup and cooldown the same. (ie: 5 minute warmup, >10 minutes workout, 5 minute cooldown)
If you choose to sprint/jog then you obviously can't hit a button to increase intensity so you'll have to manually increase the intensity. Just do a full out sprint for your high intensity intervals and jog for your low intensity intervals.
I personally alternate between a stationary bike and an elliptical machine. What works for me on the bike is level 5 for low intensity intervals and level 24 for high intensity intervals. The elliptical machine is quite different, level 2 for low, level 12 for high. I do 60s during high intensity intervals and 180s for low intensity intervals for a total of 12 minutes or so.
HIIT is not easy but the results are great. Especially if you can do it in the morning. I usually have a lot more energy throughout the day if I can do HIIT in the morning.
My explanation of HIIT:
A heart rate monitor is ideal when doing HIIT but not completely necessary. The most important thing to remember is the 1:3 ratio. You will strive to get your heart rate up to 90-95% of your maximum for an interval of 1 (we'll refer to this as the high intensity interval) and then lower your heart rate for an interval of 3 (low intensity interval).
Let's start with an example for a 25 year old. An "easy" way to find your theoretical maximum is to take 220 and subtract your age, so 220 - 25 = 195 theoretical maximum HR. Now lets find the high intensity interval HR range: 195*0.90 = 175, 195*.95 = 185 --> so your target range is 175 - 185.
Now jump on a cardio machine (find one that works for you) or you can sprint/jog. Warm up for a total of 5 minutes at a low intensity. Once the warmup is complete you are ready to start your interval training. I suggest starting at a small interval, like 15s and 45s (remember the 1:3 ratio). For the first 15 seconds you will crank up the intensity/resistance on whatever machine you are on. So if you were at level 5 during your warmup, crank the machine up to 12+ or so. Now monitor your heart rate to see if you can reach your range within your first high intensity interval. You should be pushing REALLY HARD during all high intensity intervals. If you did not reach your range then try cranking up the intensity during the next high intensity interval. Once your 15s is up, lower the level/intensity/resistance back down to your starting level (in this example 5). Your heart rate should drop quite a bit. Continue this low intensity for 45s. Once the 45s is up you continue your next high intensity interval, crank up the intensity (12+) and continue for 15s. Once that 15s is up you'll drop back down to a low level and continue for 45s. Repeat this process for a total of 10 minutes. Less if you feel like you are going to die. Go ahead and then do a cool down for 5 minutes at a low intensity (level 4 or 5 in this example).
Once you are comfortable with the concept increase your interval time. The best intervals are anywhere between 30s/90s and 60s/180s. If you can master the 60s/180s intervals for a duration of 10 minutes, then and only then increase your total workout time but keep you warmup and cooldown the same. (ie: 5 minute warmup, >10 minutes workout, 5 minute cooldown)
If you choose to sprint/jog then you obviously can't hit a button to increase intensity so you'll have to manually increase the intensity. Just do a full out sprint for your high intensity intervals and jog for your low intensity intervals.
I personally alternate between a stationary bike and an elliptical machine. What works for me on the bike is level 5 for low intensity intervals and level 24 for high intensity intervals. The elliptical machine is quite different, level 2 for low, level 12 for high. I do 60s during high intensity intervals and 180s for low intensity intervals for a total of 12 minutes or so.
HIIT is not easy but the results are great. Especially if you can do it in the morning. I usually have a lot more energy throughout the day if I can do HIIT in the morning.
That is hard core. I wish I had the disicipline to do that!
Losing fat whilst gaining lean mass is the holy grail of bodybuilding - im jealous!
J_love - Im find your weights workout interesting, could you go into a bit more detail about it - like how many exercises per bodypart per day/week and number of sets per exercise?
Thnks in advance!
I was supposed to have my shoulders training yesterday, but I also had to do 3 weeks laundry... So, I came back to work, paid a visit to my parents, left the laundry there and stayed for a while, came back home around 1 o'clock in the morning but I was too lazy to go to the gym...
Today I'll do my shoulders training and spinning class.
Today I'll do my shoulders training and spinning class.
NilSatis said:
Thanks but it's no picnic. I look forward to my refeeds twice per week when I get to pig out on carbs. The only bad thing is I have to keep fat relatively low so that cuts out a lot of the good stuff.
I just started getting back into training about 3 months ago after about 2 years off (graduated college, got married, got a career, moved, etc.
). The gaining mass and losing fat accomplishment is probably based on muscle memory (muscles going back to what they were while I was in college). I'm still nowhere near what I used to be in college. I'm not going to try and start hardcore bulking until AFTER my Ibiza trip. I rather be lean during the summer anyway. As far as HST goes, your best bet is to go to this site and read an overview of the program and how/why it works: http://www.hypertrophy-specific.com/hst_index.html It's all free info. Read some of the other articles if the first one intrigues you. Then ask me anything you want about it. It would take me too long to go over all the details but this is a brief overview of what I do:
I basically do a full body workout every other day (3-4 full body workouts per week). First two weeks is 1 set per exercise at 15 reps. Second two weeks are 2 sets per exercise at 10 reps. Third two weeks are 3 sets per exercise at 5 reps. Last two weeks are 3 sets per exercise at 5 reps plus drop and/or negatives.
