phart Posted November 17, 2015 Share Posted November 17, 2015 (edited) I've restarted my fitness efforts, doing 25 minute kettlebell excercises with a 8kg bell. Once i am confident i can do high intensity work outs without doing any major harm to myself i'll go that way as well. EDIT: I might even dope up as well get jacked. Edited November 17, 2015 by phart Quote Link to comment Share on other sites More sharing options...
Kirk Posted November 17, 2015 Share Posted November 17, 2015 That's the first real exercise I've done in a few weeks, I'd advise eating beforehand haha, I! Now away to enjoy so!e food Quote Link to comment Share on other sites More sharing options...
phart Posted November 17, 2015 Share Posted November 17, 2015 In fact i might dope myself and try and win the 10k next year. Get we a wee bit clen, wee bit test and some EPO. Tell the organisers i've been training in Tenerife and away i go. Quote Link to comment Share on other sites More sharing options...
Flora MaDonald Posted November 17, 2015 Share Posted November 17, 2015 That's over a month doing weights everyday, and there's no sign of any enhanced muscle definition. Quote Link to comment Share on other sites More sharing options...
King Of Paisley Posted November 17, 2015 Share Posted November 17, 2015 Flora - try a three day split programme concentrating on specific areas of the body. Doing weights every day doesn't allow proper recovery. Did that for the best part of 14 years and it worked for me. Quote Link to comment Share on other sites More sharing options...
Armchair Bob Posted November 17, 2015 Share Posted November 17, 2015 That's over a month doing weights everyday, and there's no sign of any enhanced muscle definition. Surprised you aren't injured. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 17, 2015 Author Share Posted November 17, 2015 Whoever suggested Tabata/HIIT can go die...######ed. Quote Link to comment Share on other sites More sharing options...
EddardStark Posted November 17, 2015 Share Posted November 17, 2015 Three cups of tea and some nice shortbread. Quote Link to comment Share on other sites More sharing options...
Parklife Posted November 17, 2015 Share Posted November 17, 2015 Whoever suggested Tabata/HIIT can go die...######ed. Behave. HIIT should be a part of every good exercise regime. If you can't handle it then you need to start doing it. It'll benefit you enormously in the long run. Quote Link to comment Share on other sites More sharing options...
Kirk Posted November 18, 2015 Share Posted November 18, 2015 Behave. HIIT should be a part of every good exercise regime. If you can't handle it then you need to start doing it. It'll benefit you enormously in the long run. Exactly why I am doing it, because I'm out of shape and unfit. Honestly used to be one of the fittest folk i knew. I would have been able to do this no problem about 5 years ago Quote Link to comment Share on other sites More sharing options...
phart Posted November 18, 2015 Share Posted November 18, 2015 That's over a month doing weights everyday, and there's no sign of any enhanced muscle definition. Been speaking to a few lifters i know Daily Undulating Periodization: if you train a lift multiple times per week, use different weights and rep ranges each day, adding a bit of weight and/or more reps each week Quote Link to comment Share on other sites More sharing options...
Parklife Posted November 18, 2015 Share Posted November 18, 2015 Been speaking to a few lifters i know Daily Undulating Periodization: if you train a lift multiple times per week, use different weights and rep ranges each day, adding a bit of weight and/or more reps each week Yeah, i do upper:lower body workout splits. 2 days upper, 2 days lower (with a cardio & abs day on another day). For each upper or lower workout i do one workout with lower weights and higher volume (less weight, more reps) and for the other i do higher weights and less reps. I've only just started this split recently (was previously doing body part splits) but it seems to be working pretty well thus far. Quote Link to comment Share on other sites More sharing options...
Parklife Posted November 18, 2015 Share Posted November 18, 2015 You can do a lot of different workout routines/splits etc. but without progressively overloading the muscle, you'll see minimal or no benefit. Gradually increase the reps you're doing and/or increase the weight you're using. Quote Link to comment Share on other sites More sharing options...
they've_been_suckered Posted November 18, 2015 Share Posted November 18, 2015 A lot of pro cycling teams drink coconut water after training. It's got isotonic properties yet completely natural - best of both worlds re: Lucozade. Be sure to buy the Brazilian coconut water though, the Thai stuff is bogging. Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 29, 2015 Author Share Posted November 29, 2015 So that's me about 10 weeks into this Tabata hell and the results have been fantastic. Weight down from 96kg to 87kg BMI down from 29 to 26.4 VO2 Max up from 38ish to 42.5 3 mile run time reduced from 28m30s to just under 26 minutes. Fittest I've been since getting back from Afghanistan in 2012. Quote Link to comment Share on other sites More sharing options...
phart Posted November 29, 2015 Share Posted November 29, 2015 So that's me about 10 weeks into this Tabata hell and the results have been fantastic. Weight down from 96kg to 87kg BMI down from 29 to 26.4 VO2 Max up from 38ish to 42.5 3 mile run time reduced from 28m30s to just under 26 minutes. Fittest I've been since getting back from Afghanistan in 2012. You'll have put on 1-2 lb's of muscle so the weight loss even better. You get out what you put in, so must have been working hard. All before christmas as well, try and hold it steadyish over the christmas period Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 29, 2015 Author Share Posted November 29, 2015 (edited) You'll have put on 1-2 lb's of muscle so the weight loss even better. You get out what you put in, so must have been working hard. All before christmas as well, try and hold it steadyish over the christmas period Aye, Christmas coming up is a bit of a bugger. Got leave booked from 19th December to 4th January and my fitness test is due on the 11th Edited November 29, 2015 by redstevie007 Quote Link to comment Share on other sites More sharing options...
Parklife Posted November 30, 2015 Share Posted November 30, 2015 (edited) You get out what you put in, The most obvious statement but what many folk seem to forget. As Stevie has shown, great results can be had in a short period but it takes hard work and strictness in your diet. Edited November 30, 2015 by Parklife Quote Link to comment Share on other sites More sharing options...
redstevie007 Posted November 30, 2015 Author Share Posted November 30, 2015 The most obvious statement but what many folk seem to forget. As Stevie has shown, great results can be had in a short period but it takes hard work and strictness in your diet. No getting away from the hard work bit, that's a given, but I haven't radically changed my diet, just had a sensible look at it and made a couple of wee adjustments. For example, I can't get enough white bread, love the stuff. Sandwiches and toast with butter was a staple for me. Now I don't touch it during the week but I do still indulge a wee bit at the weekends. I reckon that change alone has a lot to do with my weight loss. I'm a firm believer in the simple equation of burning off more calories than you take in and once I started thinking about my fitness in those terms it was easy to see what I had to do. Quote Link to comment Share on other sites More sharing options...
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