sprinting/long distance

C

chad.baon

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Hello, im trying to lose some unwanted weight while keeping my current muscle. Im 20 y/o and 5'7 and I currently weigh 175. I got back from army training almost 3 months ago and I weighed 160 back then and just let myself go. Anyway I was wondering if doing sprints 3 times a week and long distance maybe once or twice a week. Sprints would consist of 8 100 meter dashes with 50-60 seconds in between each dash. Long distance would be about 4-5 miles in length. I am also going to be weight lifting 4-5 times a week. Which leads me to my next question. Is anyone a member of Ballys Total Fitness. Im thinking about joining and I just wanted to know the average price for a general membership allowing me to go everyday of the week. I would like to lose maybe 15-20 pounds in 3 months...is this possible. I am also giving up all meat except chicken and tuna (for lent), everything to drink but water (except alcohol on weekend...shame on me I know), and Im also giving up all sweets. Any help is appreciated.Thank you.
Chad
 
dont run, what ever you do dont run, running to me and my experiances takes muscle size away because you are using all the protiens and calories to run and not maintain size, use an exercise bike, a stationary exercise bike, go 6 miles a day, and try to make it in less than 16:00-18:00 minutes, do this for a month or two and you should be able to loose 20 lbs, and you dont want to give up meats such as beef because they are high on protien, well I hope I have helped you, please email me because I dont have much more time, since I am im school right now, my email is dustin1087@yahoo.com, please email me I will share my story and my other routine to help you keep all your mass and actually gain more strength loosing weight have a good day
pease out
 
Chad there is a lot of misinformation out there and NOT running is one of them. Dustin before you give out information do a little research first. You're just going to look bad in the long run. I've read a few of your posts and you're just repeating what you read without doing the proper research. You're young and have a large learning capacity so get the right information first, research it, learn then respond.

Stationary bikes and the likes are not the most optimal way to lose body fat. Sure they will work to some extent but they're not the best. The most efficient way to lose fat is high intensity interval training (HIIT). Most commonly you do this with a sprint and jog routine. Jog for 60 seconds then 30 seconds sprint. Repeat up to 5-7 times. When you can do more than that increase sprint to 45 seconds. Repeat up to 5-7 times again. It offers fat burning potential far above the monotenous routines of the 60 minute cardio session. To preserve your lean body mass keep it under 3 times a week for a max of 15 minutes. Yes cardio does eat muscle and thats where the trade off is. Too much cardio you lose body fat. So by doing it the HIIT method you'll lose less LBM and lose more fat than you would doing long cardio sessions.

Then you must weight train. This combined with HIIT and a dialed in diet will have you dropping the pounds you want. Its healthy to lose 1lb of fat per week. If you have more BF then you can lose more lbs a week. You dont have too much BF on your body right now so by your numbers you can lose 1lb a week and feel really healthy during it. Overall in the next two months or so you can probably lose 10lbs of fat in a healthy manner and your goal of a minimum of 15lbs of fat in three months is well with reach.
 
I'm a 3 year Bally member...and I'm pretty happy so far. I think I put 2 or 3 hundred down and had to pay $43 a month for three years. My dues are now 9 bucks a month, which can (and probably will) go up once every year, but not by more than a buck or two.
The clubs by me open at 6 AM and close at 10 PM most days. You can go to most of the clubs in the Bally family (A few swanky locations are off limits unless you have a special membership)...but check out all the clubs near you the equipment varies a great deal from club to club. The closest one to my house is a mile away...but it's a hole. I drive an extra 10 minutes because the facilities and space at the further one are well worth the time.
 
sorry dustin, but i agree w/ PGA. you are repeating yourself quite a bit and you are wrong about running. There is no perfect exercise as there will always be trade-offs. Running is not exception. It IS probably the best way to lose the extra pounds, but you will also burn muscle .. .this is true ... but done correctly, ie. HIIT, you can optimize the benefits and reduce the negetive impacts.
My routine varies a bit differently, but I do 15 sec sprint and 45 second jog ... gives a nice round minute, but i also do it for about 40 minutes. I know I may burn some muscle in the process, but I also weight train on the odd days to keep the process going. However, for many people who judge their weight by the scale (which i believe is wrong), straight running will get the weight down the fastest ... as long as they aren't worried about the loss in muscle mass at the same time.
 
okay ... a related question then

I'm currently doing a sort of circut training to get some muscle base to build upon but as well running to drop 8-10 lbs. Once that is done I will start a three times a week "spinning" class which is an intense program on the stationary bike alternating between high and low resistance. I run now between 1 - 1.5 hours every day (6 days a week) at a medium to higher pace but not above an unsafe heart rate ratio.

My question is how can I minimize my body using muscle to burn for energy while running? I eat museli/yogurt an hour before for carbs to burn. I'm a fairly intense guy so I tend to push myself a bit hard but I'm spending at least 1.5 - 4 hours a day 6 days per week in the gym. On my odd days where I run (and don't work out) I'd like to cut 30 mins off and on my workout days only warm up and cool down (10 min before and after) so my routine would be cut down from 3.5 - 4 hours to 2 - 2.5 hours. My focus is on building muscle but I want to get the pounds off too. Once they're gone (my reasoning is) I can maintain that by this "spinning" 3 times a week. A good eating program/lifestyle and resting one day a week is important I know. I will gain pounds through muscle too but I'd like to minimize the loss of the muscle I'm building now while I lose the weight.

Long message I know and thanks for any response.

Daveo
 
i lost 30 pounds in 3 months..... but i had to cut alot.. and i also lost 5 pounds of mucle... witch was ok for me i guess.... now i gained 7 pounds of mucle back and still working on it...

as for you... i suggest just running and lifting and a good diet protian and min carbs just for the energy...

to be honest i think running is the best thing in the world..
it burns cals and fat faster then anything.... swimming is also great i do not know if bailys has that..
 
good advice

Yes OutLaw thanks - that seems the way I'll have to go. I don't suppose there's much to do about some muscle loss but I was thinking that the intake of a certain amount of carbs (before a workout for ex) give the energy you need and once they are gone your body uses the fat stores - which is precicely what I'm trying to lose. I didn't think the body started using the muscle itself until the fat reserves were gone.

Any ideas/knowledge/opinions?

Thanks - D :)
 
exactly.. your on the right track now... and the reason i lost a little mucle was becuase i dident have any carbs in me.. and wasent have my veggies

so everything will go right... but a lil slower cuz now it seems slower.. but im not losing any mucle weight so its fine..

god i wish i found you people around were i live.. everyone around here is fat.. and lazy take a wild guess ..

hint ** i live in the fattest state in usa
 
daveob make sure you're protein intake is about 1.5grams per LBM. This will help you retain your current mass while you're doing cardio. Keep your cardio sessions to a max of three per week and do them HIIT style like I suggested above. Longer drawn out cardio sessions are the muscle eaters. If you keep it to a max of three with resistance training 3-4 days a week you'll burn fat and retain the LBM you have now and could gain some more.

Carbs before working out is not essential or needed at all unless you're worrying about performance e.g. a basketball game. If you have excess fat storages that will be a sufficient energy source for your cardio since performance is not an issue. Sure some muscle loss can happen but that's where a proper diet and correct amount of protein comes into play.
 
... unless it's first thing in the morning. You may need a little bit of carbs in the morning to get/keep you going. A glass of OJ is good (as long as the acid doesn't bother you on an empty stomach).
 
burning fat without losing muscle

Hi Guys
I have read all the replies with interest. Talking about the benefits of running etc. I think that you should all remember that running is not for everyone, especially people who are overweight. It puts a lot of strain on the body. The jarring can be very bad for the back the hips and the knees. Also if you are overweight it is difficult to do enough of it to have any effect.
So what are the alternatives. I am a promoter of spinning, I personally lost 15kg over the past twelve months after taking up spinning.
Obviously it has the advantage of not having to cart your own bodyweight around.
Also my thighs are 2" bigger now.
There is a tendancy these days for people to promote working out within the aerobic zone as opposed to anaerobic to maximise fat burning. This seems to work for me. The problem with high intensity (especially for people who are unfit to begin with) is that following this short burst the remainder of the workout tends to be at a lower rate than at the beginning. Consequently to total ammount of effort spent will be less in the long run.
I would suggest working out at the high end of arobic.
The body is quite a fragile thing. A freind of mine recently ruptured a disc and running was touted as the possible culprit.
So be careful with whatever you do
 
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