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The best way to do this would be to weight train in the morning then leave at least 4 hours or more and do your running late in the day; For example, strength train at 8am and then run after 4pm. However long distance running will be detrimental to the strength training and I would surmise you are unikely to see any…
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I eat the night before to fuel my 7am workouts... I eat 75%+ of my carbs in the evening if I'm working out the next morning; Then coffee before I leave for the gym. Post workout a protein shake with plenty of carbs... then something to eat (mostly protein) a hour afterwards. If you are going to workout twice a day them…
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I agree... this is heavy.
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Good read... sounds like a combination of low reps for strength and high reps fo hypertrophy could well be the way to go; The added bonus is that it keeps your workouts fresh along the way!
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I wouldn't drop the fat any lower but you can afford to drop carbs by a third!
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Eat more protein and less carbs it will make you feel fuller for longer and retain muscle mass while on a calorie deficit.
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That's the one... grip like that and you will almost never get callouses, only time I get them is if I haven't taken the time to get the grip right!
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Gloves are a waste of time and money. Callouses are caused by the way you grip the bar; If you hold the bar in your palm it will naturally slip down (or up if you are doing pull ups etc) towards your fingers creasing the skin and causing the callouses. Grip the bar where it normally ends up (where the callouses form) and…
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Strength training all the way... you will burn a ton more fat than just doing cardio and you will retain the muscle mass you have already. Keep protein high in your diet and a training plan based around heavy compound moves. If you want to do cardio then do it at the end of the strength training. 260 is achievable in the…
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Excellent post, lots of good pointers there... thanks.
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Water and coffee is all you need pre workout in the mornings. If you want even better body composition results look into carb-backloading the night before to fuel the early morning workouts but only if you are strength training. It's a myth that training fasted is going to shift more body fat if you train in the AM.
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Just go along to a group class... if the teacher is good you will be fine! If you don't enjoy that class then find another that you do like. As the above poster says... it doesn't only improve flexibility it has positive effects on strength, breathing, stress and weight / fat loss to name just a few!!
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What is your diet like? It probably needs improving... try cutting out processed food such as bread, pasta, cereal, biscuits and limit fruit etc. and increase your protein intake and drop carbs to compensate for this... you will then lose weight whether you stick as 1200 or go a little higher. Without being able to see…
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I agree... women can easily eat 50g+ of protein in one go and muscular men 100g+... the only difference from (the myth) of 30g is it will take longer to digest - the body is an amazing machine! The nitrogen retention for the numbers being discussed is also not an issue. How do you think Intermittant fasters deal with…
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Unfortunately I can't use my bike to commute to work either - too far; However I love having a hardtail mountain bike... Have recently invested in a second set of wheels so that during these summer evenings I can do some road riding locally and at weekends I can swap the wheels and go biking off road in the forest with…
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This good article may help: http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1250/Top-Thirty-Tips-to-Lose-Belly-Fat.aspx
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I tend to carb-backload - eat the majority of my carbs in my evening meal if I am training the following morning; I also consume quite a few in my post workout shake; Apart from that I limit them especially on rest days when I drop them to 50 - 100g.
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Diet, strength training and consistency is the way to go... cardio alone is unlikely to shift stubborn fat. The other posters are correct, you can't target fat loss, the body will shift it from where it wants to but it will use belly fat too.
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Endomondo is a good app for using with Wahoo BT.
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Coffee, green tea and water (not necessarily at the same time) is all you need pre-workout if you are training first thing in the morning! Unless you are doing endurance or HIIT training but it doesn't sound like you are doing this.
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That is a very good point... to be honest when I changed to this style of grip it often felt like the bar might slip out of my hand. I've over time strengthened this grip by doing hangs / leg & knee raises from a pull up bar - you might only be able to hang for 10 seconds at first but if you do this at the end of each…
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If it is specifically callouses you are trying to prevent then gloves may not be the answer. Callouses are caused by the way you hold the bar; If you hold the bar in the palm then the likely result is the bar moving towards your fingers scrunching up the skin and causing the callouses; If you hold the bar where these…
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Abs are made in the kitchen!
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Depends how big the bag is ;-) In all seriousness one or two bags a week is not really an issue; If you eat them post workout or the evening before a morning workout then all the better!
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Their frozen veg has always been good!
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It doesn't necessarily have to be fresh... frozen veg and berries are cheap around £1 a packet; Not eating meat will make things difficult but not impossible. You can have: Eggs - Omlettes with cheese & veg are particularly awesome, boiled eggs, scrambled & poached too Whole Milk Cheese Cottage Cheese - I mostly blend…
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I am guessing you don't need to lose that much weight as you are already light; Keep your calories at 1400 cals, as you are regularly exercising don't go lower. Looking at your diary I would advise increasing your protein intake from whole foods (if possible) to closer to 130g a day and drop your carb intake to between 50…
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Don't worry as it's just protein... just think of it as a liquid version of a chicken breast. You will only usually put on weight if you eat an excess of calories. Lastly, your hormones won't let you pile on muscle like a man either.
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Personally I would eat the 1900 cals a day every day and more on workout days; You may not have to eat much more if you are only doing steady state cardio. Reassess in two weeks time, if you are the same weight drop another 1-200 cals off until you are dropping at your desired weight per week.
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Switch to more whole foods to up your calories; Whole Milk Full fat cheese Single cream Olive Oil Coconut Oil Greek Yoghurt Nuts Nut Butter You'll be hitting 1700 cals in no time! :-)
