Flora MaDonald Posted November 9, 2015 Share Posted November 9, 2015 F*ck me there is some crazy advice on here!!! Firstly bin the milk advice, the type of training your doing and goals you need you will need more than milk especially a bloody milkshake. Meat before bed?!?! If your going to have anything have some nuts or if you want to have a slow release protein before bedtime Google "Casein Protein" which will be helpful. Do not have Lucozade, jesus christ i can't believe someone recommended this. You would just be pumping a bottle of sugar into your body and if being lean is your aim Lucozade is not your friend. The type of training you are doing is excellent and is pretty much PHA training (peripheral heart action training) which is excellent for losing weight as you have discovered and i am a big advocate of. If you want a hand with anything else drop me a PM as some of the stuff on here is well wide of the mark and bordering on ridiculous! FFS. Mr. Motivator's on the TAMB. Good to see you back - always admired your work on TV AM. Quote Link to comment Share on other sites More sharing options...
Armchair Bob Posted November 9, 2015 Share Posted November 9, 2015 Tabata's always 4 minutes - 8 x 20 seconds work and 10 seconds rest = 8 x 30 seconds = 240 seconds = 4 minutes (apologies if that sounds patronising but I can't think how else to explain it ). How many 'sets' you do is up to you but I do 6 to 8 sets (so 24 to 32 minutes). Right. I was thinking the entire workout was 4 minutes then it's off to the showers... Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 9, 2015 Author Share Posted November 9, 2015 Right. I was thinking the entire workout was 4 minutes then it's off to the showers... You can actually do that, but you'd be best googling it to get the lowdown on exercise/intensity. Quote Link to comment Share on other sites More sharing options...
thistle do nicely Posted November 10, 2015 Share Posted November 10, 2015 There was a programme on telly a while back about recovery drinks. They monitored two sets of rugby players over the course of some training sessions and gave one set a lucozade type sports recovery drink and the other set milk. From recollection the milk was just as good, and poss even better at helping the players bodies recover than the sports drink. There was, the milk has loads of protein and is quickly digested so your muscles have amino acids to help regeneration so are less likely to be sore the next day. Quote Link to comment Share on other sites More sharing options...
Parklife Posted November 10, 2015 Share Posted November 10, 2015 (edited) There was, the milk has loads of protein and is quickly digested so your muscles have amino acids to help regeneration so are less likely to be sore the next day.It certainly doesn't have "loads" of protein in it. According to a quick google there's less than 4g of protein in 100ml of semi-skimmed milk. Edited November 10, 2015 by Parklife Quote Link to comment Share on other sites More sharing options...
phart Posted November 10, 2015 Share Posted November 10, 2015 Full fat milk has Casein Protein in it and whey protein (slow and fast release), is mostly water and contains electrolytes, has complete BCAA and also has lactose in it as well. It's an excellent recovery drink. Quote Link to comment Share on other sites More sharing options...
Parklife Posted November 10, 2015 Share Posted November 10, 2015 Full fat milk has Casein Protein in it and whey protein (slow and fast release), is mostly water and contains electrolytes, has complete BCAA and also has lactose in it as well. It's an excellent recovery drink. You're going to need to drink fecking shit loads to get enough protein to trigger muscle-protein synthesis. Drinking a glass of milk is not an adequate recovery drink, unless it is about to be closely followed by a meal. Quote Link to comment Share on other sites More sharing options...
phart Posted November 10, 2015 Share Posted November 10, 2015 You're going to need to drink fecking shit loads to get enough protein to trigger muscle-protein synthesis. Drinking a glass of milk is not an adequate recovery drink, unless it is about to be closely followed by a meal. I never mentioned drinking a glass of milk. I'm just saying what the scientific research says. "There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance." http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569005/ Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 10, 2015 Author Share Posted November 10, 2015 (edited) I've gone for a wee tester pack of Casein protein. Loads of protein and taken at night to aid maintenance and recovery (according to the waffle). Cheers for the input and advice. Edited November 10, 2015 by redstevie007 Quote Link to comment Share on other sites More sharing options...
Fish Supper Posted November 10, 2015 Share Posted November 10, 2015 I'm in the forces and need to take an annual fitness test, in which I'm required to reach a certain standard. Whilst I agree with your sentiment, and I do wire into my fair share of junk food, I need to balance it a wee bit, hence my question. Are you: a. Army if so grow some and get hard into it! b. Navy, Running around the deck and carrying your mate off ship is a piss poor fitness test! c. RAF. Stage 3 on the MSFT and then out for a jolly in the nearest hilton. Crab air not for all. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 10, 2015 Author Share Posted November 10, 2015 Are you: a. Army if so grow some and get hard into it! b. Navy, Running around the deck and carrying your mate off ship is a piss poor fitness test! c. RAF. Stage 3 on the MSFT and then out for a jolly in the nearest hilton. Crab air not for all. RAF, and at 42 life's caught up with me Quote Link to comment Share on other sites More sharing options...
Fish Supper Posted November 10, 2015 Share Posted November 10, 2015 I know how you feel mate! Done 40 yrs Army. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 10, 2015 Author Share Posted November 10, 2015 I know how you feel mate! Done 40 yrs Army. Only 24 and counting for me so far.... Quote Link to comment Share on other sites More sharing options...
Fish Supper Posted November 10, 2015 Share Posted November 10, 2015 You staying in? Where you based? Have family at Benson. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 10, 2015 Author Share Posted November 10, 2015 You staying in? Where you based? Have family at Benson. Spent 5 years at Benson from '99 to '04 - great place and my favourite tour. Did my 22 and had an HR Managers job lined up in Forres but got offered an FTRS Recruiter post based at Lossiemouth. We'd bought a house up here so suited perfectly. You still living the dream too? Quote Link to comment Share on other sites More sharing options...
shaddypeekey Posted November 10, 2015 Share Posted November 10, 2015 I thought I'd give this tabata thing a bash at the gym tonight. (Fitness test in three weeks) Feeking shell, I thought I'd lost a lung! It even hurts to type! Quote Link to comment Share on other sites More sharing options...
Kirk Posted November 10, 2015 Share Posted November 10, 2015 Im gona give it a go this week too. But in the house so push ups, sit ups, some bike and maybe some weights Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 10, 2015 Author Share Posted November 10, 2015 I thought I'd give this tabata thing a bash at the gym tonight. (Fitness test in three weeks) Feeking shell, I thought I'd lost a lung! It even hurts to type! You've done it right. Wait until tomorrow Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 10, 2015 Author Share Posted November 10, 2015 Im gona give it a go this week too. But in the house so push ups, sit ups, some bike and maybe some weights Doesn't matter where you do it or what exercise(s), just make it max effort. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 11, 2015 Author Share Posted November 11, 2015 (edited) For anyone interested in trying Tabata, here's the beginner ( ) programme my PTI gave me 6 weeks ago. 3 sessions a week as follows: Session 1 (each exercise once, max effort for 20 secs, 10 secs rest/transition, 1 minute rest, repeat 6 to 8 times) Step-ups Thrusters Bent over row Crunches Press-ups Med ball twist Weighted (use a 10kg Med ball or weight) squats Plank Session 2: Treadmill/running track/suitable other 20 secs max effort sprint, 10 secs rest, repeat x 8 (4 minutes), 1 minute rest, then repeat 6 to 8 times. Session 3: Rower 250m sprints max effort, 30 secs rest, repeat x 12 (3000m) (not strictly Tabata, but still HIIT) Edited November 11, 2015 by redstevie007 Quote Link to comment Share on other sites More sharing options...
Flora MaDonald Posted November 11, 2015 Share Posted November 11, 2015 For anyone interested in trying Tabata, here's the beginner ( ) programme my PTI gave me 6 weeks ago. 3 sessions a week as follows: Session 1 (each exercise once, max effort for 20 secs, 10 secs rest/transition, 1 minute rest, repeat 6 to 8 times) Step-ups Thrusters Bent over row Crunches Press-ups Med ball twist Weighted (use a 10kg Med ball or weight) squats Plank Session 2: Treadmill/running track/suitable other 20 secs max effort sprint, 10 secs rest, repeat x 8 (4 minutes), 1 minute rest, then repeat 6 to 8 times. Session 3: Rower 250m sprints max effort, 30 secs rest, repeat x 12 (3000m) (not strictly Tabata, but still HIIT) Piper required for Stevie's funeral. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 11, 2015 Author Share Posted November 11, 2015 Piper required for Stevie's funeral. Quote Link to comment Share on other sites More sharing options...
thplinth Posted November 11, 2015 Share Posted November 11, 2015 How the fukk do you do a high intensity plank for 20 seconds as opposed to just a normal plank for 20 seconds? Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 11, 2015 Author Share Posted November 11, 2015 How the fukk do you do a high intensity plank for 20 seconds as opposed to just a normal plank for 20 seconds? My reaction too when he gave me the workout. His response was 'trust me'. After doing the previous 7 exercises I could barely keep my nose off the mat When you get to your 4th, 5th, 6th set it's the hardest thing in the world to do last. Quote Link to comment Share on other sites More sharing options...
Kirk Posted November 17, 2015 Share Posted November 17, 2015 Whoever suggested Tabata/HIIT can go die...####ed. Quote Link to comment Share on other sites More sharing options...
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