It's amazing how doing 20 minutes broken into 1 minute sprints 1 minute off loses you weight faster than if you run 20 minutes solid. It's pretty extraordinary but it works. I seen a difference after doing it just twice! Done the third today had to miss yesterday.
Upped my sprints from 10 to 15 as well because I'm hard-core & stuff. Deleted Facebook to focus on more important things without that distracting pile of shite, & Netflix is now also gone. Not that I watched it much anyways, but now it's gone totally. |
Do Burpees and pull-ups. Tonnes of them.
Do a burpee every 6/7/8/9/10 seconds or whatever you can handle, for a 100 reps. Do 3 or 4 sets of as many pull-ups as you can. You will reap the benefits of doing this a couple of times a week. |
Wait, you want to lose 2 stone in one month? That's impossible. Eat right and train regularly and you will lose weight consistently and reach 2 stone in maybe 6 months but most likely a lot longer.
Weights. Start off twice a week. 5 sets of 10 reps. 2 warm up sets and 3 working sets. Full body each time. 1) Squats Pull Ups 3 x Max reps Dips Bi Curl *Burpees* 2) Deadlifts Pull-ups 3 x Max reps Shoulder press French press *burpees* Add in some abs and this is more than enough for weight training in your first few months. Add cardio at least 4 times a week with the aim to slug through it rather than going particularly hard or progressing too fast. Stick to cardio for a month or two, then add weights. Keep things simple. But remember that diet is king. Your diet is the most important thing for losing weight. |
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Diet is 4 weetabix with semi-skimmed. Then rice vegetables (adding chilli powder) & chopped ham, or chicken fillet. Some days this is eaten within a 3/4 hour window. Earlier I "cheated" by having a subway instead of dinner. |
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Although, what about both together every time? |
You won't lose weight with this attitude. Be sensible and realistic. Losing 1lb a week is a tough but realistic goal. Once you shred the first stone you may be looking at half pound a week.
Some good advice I was once given was not to worry about weight as its an irrelevant factor, muscle, bone density and fat are too high variables to give it meaning. Instead go for the look, keep training and dieting until you look and FEEL how you want to be. Best advice for diet; oats, potatoes, chicken fillet, brocolli, mixed vegetables, brown rice and fish fillet. Hot water and lemon is great for keeping full too. |
I disagree on the losing 1lb a week being tough. I weighed myself this morning & was 3lb lighter than I was 2 days before. That was after only those 2 HIIT workouts.
Agree on the looking & feeling though. I've looked in the mirror many times seeing massive changes & thinking "How come the scales don't correlate with what I'm seeing?" |
I've never gone to a gym consistently since my early twenties.....
But I know a lot of folk who have and done it to lose weight. Losing 2 stone in 1 month is unhealthy; even 1 stone sounds like you'd be killing yourself to do it. The correct way is gradual, focus on continually losing lbs per week, that is all. Shah is right with what he has said. It really is a marathon, not a sprint. Ignore any bullshit & fads that tell you you can lose your gut and become He-Man in 2 days - its all shite. If you can lose 2 stone over the next few months, thats doing pretty good, but in 1 month that sounds dangerous & unrealistic to me. |
At the gym today I decided to change my intervals from one minute to 30 seconds. So I was doing 30 minutes of 30 seconds on 30 seconds off, at 10mph.
After I was done I asked a personal trainer there his opinion on it & he said it's better to do them by minutes because by the time you're getting into the sprint it's over - which is exactly what I was thinking. However he gave me a bit of advice & said said that rather than jumping on jumping off all the time, to do it by fast sprint then slow it down to 5mph slow jog for a minute, then back up & down & so on. Then gradually I'd want to increase from 5 & 10mph to 6 & 11mph etc. It immediately sounded way better because you're still interval training at a high rate, but not totally stopping. Remaining active at all times. |
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