good running regime?

N

n_soufiani

0
hello there peeps. ok im nearly 20 and im confident about my weight program, im a slim guy with a bit of a love handle that i want to get rid of. its not the worst case of love handles but it would still be good to get rid of them. i only weigh 12 stone which is 167 pounds. but i have one concern! and that is my running program. u c i no to gain great abs, u gota have a good diet and do like 30-40 minutes of cardio. now u c i dont do that. i do 12 minutes of cardio so far. i do 2 minutes of jogging, 2 minutes fast run, 1 minute jog, 2 minutes fast run, 1 minute jog, 2 minutes fast run, 1 minute jog and finally a 1 minute fast run. it makes me sweat and i run out of breath very quickly. when i run fast i do it at 14 kph and when i jog i do it at 8 kph. Now do u think that this is good or do u think i should change this? i mean i get totally totally knackered after doing that. if u believe that the 30-40 minute is better then wat speed should i do it at? i certainly cant last if im doing 14 kph.
n e feedback would b great. thanks!
 
When you say you are confident about your "weight program" does that mean you already have a strength training program? If not, get one immediately :)

That will help big time with reducing overall body fat. If you want to get rid of those love handles, I would suggest strength training, cardio, eating well and resting. I'll paste my response to other posters same questions...

1) Eat 5-6 small meals throughout the day. Each meal should be 3-4 hours apart. Each meal should contain one protein and one carb.


2) Drink lots of water :)


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.


All of the above things combined will result in fat loss. Right now you are just doing Interval Cardio sessions. 2 minutes of this, 1 minute of that, etc. Which is GREAT! But you should reall mix up those cardio sessions a bit more. Good luck!
 
Yea, those interval runs are great, but decrease intensity for some longer runs as well. If your going 12 minutes at that kind of pace, you should have no problem going for at least 30 minutes at a slower steady pace. Id give that a shot.
 
I would definatly alternate longer runs with your interval training that you are already doing. I run long distance and this is how I do my longer runs. I start off at a slower speed for about five minutes to warm up my body. Then I increase my speed every five to ten minutes. I run like that for about 25 to 30 minutes and then for the last five minutes I increase my speed every minute, so that my last minute is almost at a sprint speed. I have had a lot of success training with this style of a program.
 
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