Getting fit with SwordsMaster

[edyzmedieval]

SwordsMaster, you around buddy?

[rajpoot]

So I need some advice about jogging to lose weight, and I'll be really grateful if experts here could help.

I'm around 20 pounds over my ideal weight. Since jogging outside isn't really comfortable out here, I've joined my old gym. Currently I'm doing 4.1-4.2 kms every day, in half an hour.

My question is that with a sedentary lifestyle and a daily diet of around 2000 calories, is the running enough to lose weight? Or do I have to increase my time/distance?

[Major Robert Dump]

The distance should be fine for a 2k diet, but I really recommend changing it up occasionally and running that distance in sprint/rest sprint/rest. It confuses your metabolism and makes your heart angry, which burns more calories and will ultimately affect your distance running in a positive way.

[rajpoot]

The calorie counter on the treadmill displayed that I burned only 250 kcal which seemed a very inadequate number compared to 2000 kcal, and that's why I grew doubtful.

Problem is I don't have a good stamina, so I really can't sprint. Instead I jog for 5 minutes at 8 kmph then for a few minutes at 10 kmph, and I keep alternating there after.

[Centurion1]

The calorie counter on the treadmill displayed that I burned only 250 kcal which seemed a very inadequate number compared to 2000 kcal, and that's why I grew doubtful.

Problem is I don't have a good stamina, so I really can't sprint. Instead I jog for 5 minutes at 8 kmph then for a few minutes at 10 kmph, and I keep alternating there after.

At the end of the day you will always be shocked at how little calories your body burns exercising. Running isn't as good for losing weight as people think. I try to run 4-5 miles a day at about a 7 minute pace per mile. This is in addition to everything else I do to workout.

[Major Robert Dump]

Thats 250 (give or take) right then and there. It will be higher with sprint/walks. You may also try using a very low speed setting, and doing variation runs, like running sideways or backwards, that will burn calories that a simple machine tracker will not pick up on (just try not to fall on your butt)

The hour following your cool down your body is still reeling and burning calories, above and beyond the 250. You burn calories all day, and at a higher regular pace than with no cardio. Unless you are trying to drastically reduce your weight or counter-act a higher protein intake, 250 in a session is not bad. The goal isn't to reduce your net calories to 0, so 250 is @12.5% of your daily calories. If you go higher than that in one setting you will need to increase your post workout meal and take calories off another meal. You may try short, intense cardio several hours later, lik an evening run if you workout in the morning. Just like a 10 minute thing.

I don't know your age, but at 20 pounds over what you want if you maintain your 2k diet, the status quo run, and maybe lean up the types of calories you consume, you will lost weight pretty quickly in your first 2 months if you were sedentary before. After 2 months, you will need to change the routine because your body adjusts.

[rajpoot]

Never actually tried running any way aside from straightforward, so I'll have to try.
I'm in my mid twenties, and I have a slightly less than moderate amount of muscle on me. I put on all the weight in the last six months after I abruptly stopped working out and went a little heavy on the drinks.
Also aside from the jog I do light workout since I didn't want to lose the little muscle that I have with the fat.

Anyhow thanks for the advice. I'll post back once I lose my first few kilograms.

[SwordsMaster]

So SM returns after a long absence. My apologies to whom I might have not responded in the past few months – my life had been so messy I was forgetting to even pay off my credit cards.

But, as all things, that is over. Fitness is once again on the agenda. Since shame and peer pressure is one of the greatest motivators known to man, I invite you all to join me in this.

WHAT is THIS?

A 6 week experiment in fitness improvement, using social peer pressure as motivation, with overall fitness as a goal. Members will post their progress as well as their process so we can see what is working, and can offer support, tips, and solutions.

RULES:

• Workouts posted on the day of workout
• Workout descriptions should include duration of exercise and rest period
• No anabolics
• Meals posted on the day of consumption including snacks and drinks (not water).
• Take a picture of every meal with your phone camera (picture doesn’t necessarily need to be posted)
• Eat 30-80g of protein within 30-45 min of waking up
• Weekly posts of progress of body transformation.
• How to do this: Take 6 measurements with metric tape: amrs on biceps, legs at widest point, waist and hips (ass). Add total inches (TI) or total cm (doesn’t matter as you will compete with yourself, mostly). Also, if available provide your bodyweight.
• Take your measurements before breakfast on a Saturday or a Sunday. Come on. It’s only 6 weeks.

GOALS:

Mine might differ from yours:

I will consider myself fit if I lose 6kg of fat, can benchpress 100 kg for 4 reps, deadlift 165kg for 4 reps, and run 5km in under 25min.

Of course those are not the only exercises I will do, but that’s my goal.

What are yours? Who is in?