Workout/Staying in Shape Thread - Page 117 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 11-05-2010, 09:31 AM   #1161 (permalink)
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Default Re: Workout/Staying in Shape Thread

On my iPhone so apologies for potential spelling and grammar mistakes.

According to 'shakeup.org' my RMR is 2421... As for how many calories I burn in a day it varies, most days I will be at a desk 9 to 5.30 so not very many but others I can be out and about lifting heavy items around and doing a bit of walking with said heavy items, how many calories that burns? Your guess is better than mine I'd imagine! And I try to burn 100 calories a night using my cross trainer, gonna step that up as of tonight though.

I'm reasonably strong due to lifting kit around so I'd say it's more about just losing weight, and a lot of it. I guess I took the 'noob approach' in thinking eating less is the be all and end all. From that shapeup site alone I can see why I still need a proper diet.

First thoughts atm are to wake up earlier, do say 10 minutes running/jogging/walking before having a shower and then some ACTUAL breakfast . As for lunch? Would something simple like chicken and salad sandwiches from the local shop and an orange be adequate?

And thanks for the advice so far.

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Old 11-05-2010, 04:47 PM   #1162 (permalink)
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Default Re: Workout/Staying in Shape Thread

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I have an elliptical trainer/cross trainer whatever theyre called and some weights, any ideas on some sort of routine? I've looked through the thread and i'm thinking i should do some weights before running, or walking as Rajah says it's better
Nutrigrain = sugar.

There are two "better" times to do cardio. First thing in the morning, before breakfast. If you're worried about losing muscle during that time you can have a protein shake before you cardio to feed your muscles. Otherwise cardio duirectly after a workout while your GH levels are hishest is also good. High-intensity interval training (HIIT) is the way to go. 3 minute slow warmup, one minute fast, 30 seconds slow, one minute fast, 30 seconds slow etc and do a 3 minute slow cool down. You will burn more calories.fat this way than a constant run or jog.

For breakfast I sometimes zap 3 eggs in the microwave for just over 2 minutes. That'll give you a nice protein boost first up. Most breakfast cereals are high in sugar.

My resting metabolic rate is 3110. That was a 10 minute test with me hooked up to a machine with a tube in my mouth.
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Old 11-05-2010, 08:26 PM   #1163 (permalink)
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Default Re: Workout/Staying in Shape Thread

You can substitute oatmeal for cereals.

Also, I'm not a fan of steady state cardio but I wouldn't neglect it. I basically workout for at least one hour daily (excluding martial arts, swimming, badminton, football, other sports etc.) and pretty much all of them bar swimming used explosive energy. Of course, for losing fat Intensity training would be more ideal but if sometimes, you have a little extra time on your hands, then just get some steady state cardio in. Always helps.

Also, from MF25's 'supposed' bodytype, I don't see him losing too much muscle with early morning cardio unless there's some drastic change to his diet.
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Old 11-05-2010, 08:28 PM   #1164 (permalink)
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As for lunch? Would something simple like chicken and salad sandwiches from the local shop and an orange be adequate?

And thanks for the advice so far.
yeah, simple things like tuna/chicken salad sandwiches are a good way to go. doesn't have to be a big meal but should be good to fill you up.

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There are two "better" times to do cardio. First thing in the morning, before breakfast. If you're worried about losing muscle during that time you can have a protein shake before you cardio to feed your muscles. Otherwise cardio duirectly after a workout while your GH levels are hishest is also good. High-intensity interval training (HIIT) is the way to go. 3 minute slow warmup, one minute fast, 30 seconds slow, one minute fast, 30 seconds slow etc and do a 3 minute slow cool down. You will burn more calories.fat this way than a constant run or jog.
A couple of my lecturers bang on about HIIT like its the best thing since sliced bread. So i did my assingment for one of their subjects on their research and other HIIT workouts comparing them to steady state workouts. While HIIT was better it wasn't as great as they talked it up which was dispponting. Also helped out some of the post-grad students to get some of my accreditation hours up, their protocols are 8 secs hard, 12 secs slow which is hard to stick to if you don't have their music tapes cueing you but it gets the heart pumping, doesn't take long and works reasonably well.
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Old 11-05-2010, 09:18 PM   #1165 (permalink)
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Default Re: Workout/Staying in Shape Thread

I usually do 40-hard, 20-slow secs for HIIT. 8,12 seems extremely short for intervals. Even Tabata goes 20,10 X 8.

HIIT using a kickbag is quite entertaining. 40,20 on it for 20 minutes will wear you thin.
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Old 11-05-2010, 09:29 PM   #1166 (permalink)
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Default Re: Workout/Staying in Shape Thread

its really more of a 10-10 split as you build up your speed with the count.

hard to explain exactly without having audio but

'slow' music 12 secs - countdown 3-2-1 while you build it up w/slow music
fast - 8 secs

rinse and repeat for 20 mins.

there are a ton of protocols for it though, just got to find one that suits you really.
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Old 11-05-2010, 09:54 PM   #1167 (permalink)
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Default Re: Workout/Staying in Shape Thread

No, I've seen it done before but it still seems too sharp, the turns.
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Old 11-06-2010, 05:23 AM   #1168 (permalink)
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Default Re: Workout/Staying in Shape Thread

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You can substitute oatmeal for cereals.
Oats have carbs, not good for someone over 300 lbs trying to lose weight to have too many carbs.
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Old 11-06-2010, 09:27 AM   #1169 (permalink)
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Default Re: Workout/Staying in Shape Thread

Thanks for the advice gentlemen, would any of you reccomend any of the 'weight loss milkshakes' as a breakfast?
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Old 11-06-2010, 09:52 AM   #1170 (permalink)
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Default Re: Workout/Staying in Shape Thread

Not unless you like milkshakes for breakfast.
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