Exercise Log
- Thread starter Sacrament
- Start date
Deus_Ex_Lemur
Well-known member
A little knowledge is a dangerous thing. Just running and amount of running is key to losing fat AND building muscle.
Ppl also neglect the 2nd, more important factor imo - DIET!
Losing fat and gaining muscle is possible with cardio and weight training. You aren't a long distance runner if that's your cardio aim, good bye muscle. You won't get "big muscles" with heavy, heavy cardio.
Find the balance. Consistent Moderate cardio can improve your health dramatically, including mental well being, that's the main reason to do it, looks come with it. 20-30 minutes and will help burn fat, speed metabolism, and wont take much away from muscle. But diet is key. I like interval cardio (when I was doing it) and high intensity strength training.
It's difference of a sprinter and marathon runner, look at their bodies.
If you don't have the right diet tho, unless you have blessed genes and body type high intensity weight training wont burn fat. Ive went through this process and everything. Diet/nutrition cannot be overlooked.
dyingtolive
Well-known member
cardio alone is not the best way to do it. it works, yes. like in the list i put, if u were going to rank each in its effectiveness. to those who have great results with cardio, great for them, maybe they can make better results with more strength training and high intensity interval training.
i lost a lot of weight just by cardio alone. but, if u do it thru cardio alone, you will work harder. it will be tougher.
i.e. if you want to hit 2 birds with one stone, a) take up a sport and b) get into shape, will u pick the sport of running? or the sport of bodybuilding? which would be more effective in achieving the goal of looking better for self esteem?
cardio alone coupled with losing weight can eat up muscle. strength training prevents muscles getting eaten up.
when someone thinks about 'exercising', steady state cardio comes to mind. its this conception that needs to be updated. there was a test where they measured how much this helps weight loss compared to HIIT & strength training, and it sucked.
i lost a lot of weight just by cardio alone. but, if u do it thru cardio alone, you will work harder. it will be tougher.
i.e. if you want to hit 2 birds with one stone, a) take up a sport and b) get into shape, will u pick the sport of running? or the sport of bodybuilding? which would be more effective in achieving the goal of looking better for self esteem?
cardio alone coupled with losing weight can eat up muscle. strength training prevents muscles getting eaten up.
when someone thinks about 'exercising', steady state cardio comes to mind. its this conception that needs to be updated. there was a test where they measured how much this helps weight loss compared to HIIT & strength training, and it sucked.
dyingtolive
Well-known member
"If you don't have the right diet tho, unless you have blessed genes and body type high intensity weight training wont burn fat. Ive went through this process and everything. Diet/nutrition cannot be overlooked. "
u can burn also, maybe not as much as cardio, but it triggers ur body to go to an anabolic state instead of a catabolic state. if u want to lose fat, you want also to preserve muscle. weight training is the best way to do that. if u lose fat, you will also lose muscle if u dont work out all ur muscles.
its all just a matter of calories in - calories out anyway, so burning calories isnt super important. u can do cardio and burn 1000 calories or u can do strength training and burn 600 calories. our base resting rate of burning calories is alot more than what exercising burns, so its just a matter of eating a bit less and at the end of the day, we would still lose weight.
the more muscle u have, the higher ur metabolism, the easier u burn fat, the more calories u burn.
whats the use of burning calories if what ur burning isn't fat? strength training makes sure ur losing only fat.
on diet,
some say diet is 90% of EVERYTHING. its that important.
what makes u more hungry? cardio or weights? i dont know if this is just a fluke and its just me or if its becoz cardio is catabolic and depletes glycogen more or whatever, but just personally, i seem to be hungrier when doing cardio and i feel more control of my eating when im doing more weights/strength training..
u can burn also, maybe not as much as cardio, but it triggers ur body to go to an anabolic state instead of a catabolic state. if u want to lose fat, you want also to preserve muscle. weight training is the best way to do that. if u lose fat, you will also lose muscle if u dont work out all ur muscles.
its all just a matter of calories in - calories out anyway, so burning calories isnt super important. u can do cardio and burn 1000 calories or u can do strength training and burn 600 calories. our base resting rate of burning calories is alot more than what exercising burns, so its just a matter of eating a bit less and at the end of the day, we would still lose weight.
the more muscle u have, the higher ur metabolism, the easier u burn fat, the more calories u burn.
whats the use of burning calories if what ur burning isn't fat? strength training makes sure ur losing only fat.
on diet,
some say diet is 90% of EVERYTHING. its that important.
what makes u more hungry? cardio or weights? i dont know if this is just a fluke and its just me or if its becoz cardio is catabolic and depletes glycogen more or whatever, but just personally, i seem to be hungrier when doing cardio and i feel more control of my eating when im doing more weights/strength training..
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Kiwong
Well-known member
I finished the Sydney Morning Herald Half Marathon. I ran better than expected given the poor preparation and the fact I had a niggling injury the last 2 weeks. My training so this year has been disappointing
I did 95:52. I started as a training run then got into a rythym, and actually negative split the last 10km. It has given me confidence of better races ahead. With all the battles I face to run, there was a point in the race I felt really proud of myself. I really enjoyed the day, and my anxiety and fears were forgotten out there on the course.
I did 95:52. I started as a training run then got into a rythym, and actually negative split the last 10km. It has given me confidence of better races ahead. With all the battles I face to run, there was a point in the race I felt really proud of myself. I really enjoyed the day, and my anxiety and fears were forgotten out there on the course.
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Despite your poor preparation that is a great run! Well done Kiwong 
Hey Kiwong, you got any tips for doing a marathon? I now know what's involved with doing a half but a marathon is a huge leap. I'm concerned with pacing and nutrition! WAMC have a marathon on the 19th of June and a half is my longest run ever. Think it's too soon?
Hey Kiwong, you got any tips for doing a marathon? I now know what's involved with doing a half but a marathon is a huge leap. I'm concerned with pacing and nutrition! WAMC have a marathon on the 19th of June and a half is my longest run ever. Think it's too soon?
Kiwong
Well-known member
Cheers Replica, thanks for the encouragement
A marathon is a big leap, Replica. A gradual build up over several months if not years is probably the way to go. A build up to some 30km plus runs, some at marathon goal pace. Lots and lots of kilometres. There is also a need for a taper a few weeks out. By June you don't have much time left to fit all the training in. You could probably finish one on limited prep, but it could get ugly in the last 10km if you hit the wall.
Pacing. I think the best advice is to go very slowly in the first 20-30km. Very, very conservatively. Find a pace that seems comfortable, and go even slower than that. If you pce this way then you will pass hundreds of runners in the last 10-12km
Nutrition. This is something that probably needs to be practiced in training to see what agrees with you. Gels, fruit, energy bars.
There are some good marathon training tips, on the cool running australia website, runners world USA. There are also various marahon training plans, Pat Carroll has some on the Gold Coast Marathon website.
A marathon is a big leap, Replica. A gradual build up over several months if not years is probably the way to go. A build up to some 30km plus runs, some at marathon goal pace. Lots and lots of kilometres. There is also a need for a taper a few weeks out. By June you don't have much time left to fit all the training in. You could probably finish one on limited prep, but it could get ugly in the last 10km if you hit the wall.
Pacing. I think the best advice is to go very slowly in the first 20-30km. Very, very conservatively. Find a pace that seems comfortable, and go even slower than that. If you pce this way then you will pass hundreds of runners in the last 10-12km
Nutrition. This is something that probably needs to be practiced in training to see what agrees with you. Gels, fruit, energy bars.
There are some good marathon training tips, on the cool running australia website, runners world USA. There are also various marahon training plans, Pat Carroll has some on the Gold Coast Marathon website.
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Wednesday 18th May
Type: Outdoor Run (Morning)
Distance: 7.51 km (4.69 mi)
Time: 0:39:17
Pace: 5:13 min/km (8:20 min/mi)
Cold morning, long sleeve and beanie weather but got warmed up pretty quickly.
Splits: 5:22, 5:15, 5:23, 5:18, 5:18, 4:56, 5:04.
Type: Indoor Swim (Evening)
Distance: 1900 m (2078 yd)
Time: 1:00:00
Type: Outdoor Run (Morning)
Distance: 7.51 km (4.69 mi)
Time: 0:39:17
Pace: 5:13 min/km (8:20 min/mi)
Cold morning, long sleeve and beanie weather but got warmed up pretty quickly.
Splits: 5:22, 5:15, 5:23, 5:18, 5:18, 4:56, 5:04.
Type: Indoor Swim (Evening)
Distance: 1900 m (2078 yd)
Time: 1:00:00
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thegunners21
Well-known member
26 km/h is still insane.
dyingtolive
Well-known member
Monday 23rd May
Type: Outdoor Run (Morning)
Distance: 5.98 km (3.74 mi)
Time: 00:29:22
Pace: 4:54 min/km (7:50 min/mi)
First time running with half wardrobe - arm warmers, leg warmers, beanie, gloves. The leg warmers kept slipping down until I got a little warm (read: sweaty), very annoying. Splits: 5:06, 5:04, 4:57, 4:48, 4:47, 4:43.
Type: Indoor Swim (Evening)
Distance: 1.85 km
Time: 01:05:00
Type: Outdoor Run (Morning)
Distance: 5.98 km (3.74 mi)
Time: 00:29:22
Pace: 4:54 min/km (7:50 min/mi)
First time running with half wardrobe - arm warmers, leg warmers, beanie, gloves. The leg warmers kept slipping down until I got a little warm (read: sweaty), very annoying. Splits: 5:06, 5:04, 4:57, 4:48, 4:47, 4:43.
Type: Indoor Swim (Evening)
Distance: 1.85 km
Time: 01:05:00
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Bike ride of about 1h 3 minutes, at 30km/h average.
Normally I'm not able to get these kind of averages, as the routes I usually take are often busy or dangerous with traffic, and I have to stop or slow down quite often, at traffic lights or crossings for example, or for other cyclists or pedestrians. It's hard to get your average back up after such interruptions. Now I rode along a more suitable track, partly along the river, where there are no cars. I'll just have to be able to keep up this kind of speed for longer than an hour.
Normally I'm not able to get these kind of averages, as the routes I usually take are often busy or dangerous with traffic, and I have to stop or slow down quite often, at traffic lights or crossings for example, or for other cyclists or pedestrians. It's hard to get your average back up after such interruptions. Now I rode along a more suitable track, partly along the river, where there are no cars. I'll just have to be able to keep up this kind of speed for longer than an hour.
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Wednesday 25th May
Type: Indoor Swim (Evening)
Distance: 2000 m
Time: 01:00:00
Only 2 of us in the lane, made for less talking and more swimming. Good stuff. Also I meant to go for a run in the morning but bed was just too comfy. I really need to find a race to train for to motivate me.
Type: Indoor Swim (Evening)
Distance: 2000 m
Time: 01:00:00
Only 2 of us in the lane, made for less talking and more swimming. Good stuff. Also I meant to go for a run in the morning but bed was just too comfy. I really need to find a race to train for to motivate me.
Thursday 26th May
Type: Outdoor Run (Morning)
Distance: 7.95 km (4.97 mi)
Time: 00:38:58
Pace: 4:54 min/km (7:50 min/mi)
First 4km were at even pace then did 500m run, 500m recovery repeats for the remainder of the run. Splits: 4:53, 5:03, 5:03, 5:01, 4:43, 4:52, 4:46, 4:48.
Type: Outdoor Run (Morning)
Distance: 7.95 km (4.97 mi)
Time: 00:38:58
Pace: 4:54 min/km (7:50 min/mi)
First 4km were at even pace then did 500m run, 500m recovery repeats for the remainder of the run. Splits: 4:53, 5:03, 5:03, 5:01, 4:43, 4:52, 4:46, 4:48.
DeepBlueSea
Member
I've began walking for 30 mins a day. Im really trying to commit to every day and build up to jogging. I believe I pushed myself to hard once and hurt my shins, so its walking for now. Its great to get out and get some fresh air