Thread: Running

Diet and cardio 3-4 times a week and did i mention diet ....i'd suggest to go outside and run ..to me a treadmill gets boring after awhile lol and for motivation hmmm...maybe look in the mirrior 2-3 times a day

best way to drop the fat is to get your diet in order. don't overdo the cardio, you're better off getting back into training but no one can 'give' you the motivation to do so. you have to find it within yourself. good luck.

Your endurance will improve over time. For now, if you have to perform a couple 10 minute sessions in a day a few days each week, then do that. Your conditioning will improve to the point where you can get it done in a single session. Eventually you may want to consider getting into anaerobic forms of cardiovascular training like interval training, but for now you need to get your conditioning up.

As Wolfy said, you don't need an excessive amount of cardio. A couple days each week as a supplement to a solid resistance training program will get you the results you want, assuming you are following proper eating habits too.

Thanks guys, I am starting to improve my diet, though some of the bad is still around. What nutrients would you suggest to be in high levels of for fat burn?

The problem I've had with aerobic focused work re: losing fat is, quite simply, I get really hungry after I perform it. I usually eat up the work I've wasted an hour or two after running There are other problems with focusing on so called cardio. Non intense, long term aerobic "jogging" is very detrimental to muscle, connective tissue, and instigates a huge cortisol reaction in the body. Net protein turnover goes to the negative using workouts in this regard.

What makes the body change? Rather, what forces the body to change? Is it steady state, moderate work? No. The body reacts to drastic IMPOSITION. The old cliche: compare the physique of a long distance runner to a sprinter.

My advice; do moderate aerobic work infrequently, focus on hard running if you insist on such, and incorporate weight training into your philosophy. Also focus on diet.

Originally Posted by Muscle_Girl

Thanks guys, I am starting to improve my diet, though some of the bad is still around. What nutrients would you suggest to be in high levels of for fat burn?

There are generally no nutrients you are going to take in that "burn fat." To burn fat, intake fewer calories than you are expending. Your body will have to utilize its fat stores or die. Even if there was something that caused you to burn fat, those fat stores would later get replaced if you weren't eating in a caloric deficit.

Originally Posted by Duncans Donuts

The problem I've had with aerobic focused work re: losing fat is, quite simply, I get really hungry after I perform it. I usually eat up the work I've wasted an hour or two after running There are other problems with focusing on so called cardio. Non intense, long term aerobic "jogging" is very detrimental to muscle, connective tissue, and instigates a huge cortisol reaction in the body. Net protein turnover goes to the negative using workouts in this regard.

What makes the body change? Rather, what forces the body to change? Is it steady state, moderate work? No. The body reacts to drastic IMPOSITION. The old cliche: compare the physique of a long distance runner to a sprinter.

My advice; do moderate aerobic work infrequently, focus on hard running if you insist on such, and incorporate weight training into your philosophy. Also focus on diet.

Though I agree that anaerobic exercise is more productive when it comes to maintaining a lean physique, particularly a muscular physique, this girl needs to get a base level of conditioning down before progressing to anything more advanced. If she can only run for 10 minutes without feeling like she's going to collapse, then that steady pace is plenty of an imposition on her system for the time being.

Also, I have read studies suggesting that two shorter bouts of aerobic exercise are more effective at improving maximum oxygen uptake and have a better net effect on body composition. I have a feeling this is due to the cortisol response that you mentioned before. I would think that shorter bouts would also mean less hunger immediately proceeding exercise. Of course, as long as you are counting calories, that shouldn't matter in the end. Like I said, I prefer anaerobic exercise for the optimal results for most goals, but I just feel that people on this site bastardize aerobic exercise even though it has its purpose.

Originally Posted by CowPimp

There are generally no nutrients you are going to take in that "burn fat." To burn fat, intake fewer calories than you are expending. Your body will have to utilize its fat stores or die. Even if there was something that caused you to burn fat, those fat stores would later get replaced if you weren't eating in a caloric deficit.

Though I agree that anaerobic exercise is more productive when it comes to maintaining a lean physique, particularly a muscular physique, this girl needs to get a base level of conditioning down before progressing to anything more advanced. If she can only run for 10 minutes without feeling like she's going to collapse, then that steady pace is plenty of an imposition on her system for the time being.

Also, I have read studies suggesting that two shorter bouts of aerobic exercise are more effective at improving maximum oxygen uptake and have a better net effect on body composition. I have a feeling this is due to the cortisol response that you mentioned before. I would think that shorter bouts would also mean less hunger immediately proceeding exercise. Of course, as long as you are counting calories, that shouldn't matter in the end. Like I said, I prefer anaerobic exercise for the optimal results for most goals, but I just feel that people on this site bastardize aerobic exercise even though it has its purpose.

I don't know what it is, but I really feel like aerobic exercise (as well as anaerobic) becomes mentally addictive. Some of these "calorie counting" machines may very well be to blame, despite the fact that they consider RMR in their calculation. I go to the gym and see skinny people with love handles mindlessly riding exercise bikes for as long as I'm there.

And I agree, short bouts of aerobic type work are good. That was the only way I trained in the offseason - literally 7 minutes of mild jogging (warm up as it were) and then a balls out sprint up hill. As I literally lost nearly a half pound of fat a week for well over 6 weeks with no changes in my diet, I still had people telling me this fashion of "cardio" wasn't best. I think the confusion comes from how the body reacts to LOW imposition and HIGH imposition work loads.

When I would jog a mile + 2-3 times a week, without exception, an hour later I would go home and have a relatively large meal. Defitently 200 or so calories above my normal consumption, and I can promise you that jogging for 30 minutes won't burn much more than that above baseline rate.

I also knew the 30 minutes of running was going to piss my legs off, legs that were accustomed to doing very heavy very deep squats and were adapted specifically for power. As soon as I switched to warm up to the harder sprints I used post workout supplementation and big meals after the exercise to replenish the depleted glycogen in my body. Going 200 or so calories above the norm under such a system did not make me fat. Not even close. My squats also increased the entire time I was performing this, my flexibility, and especially my endurance.

However, a person who can't jog for 10 minutes without stopping when they become interested in training defitently should use cardiovascular work as a tool to improve initial conditioning for harder work.

eat more pizza!