BG Fitness Fanatics II: We Work Out

[FallingHigher]

8:55 for a mile is completely reasonable. If you're new to running/haven't ran in a very long time then it's going to be hard the first few times especially on the legs as you're using some muscles that you wouldn't normally use in a certain way. If you think you're going too fast then ease off a little bit and slow down your pace until you can do the distance comfortably without feeling drained, then try and edge up the pace/distance a little.

[Boyiee]

I actually have a civil service physical test coming up and its 5 things in succession (situps pushups chinups etc) immediately followed by a 1 mile run without a break. Mile has to be done in under 10 min. I gotta start running this week for it but can't decide if I should practice running a mile off the bat or do a c25k type program.

Last time I did c25k I got to week 4 before I stopped.

[Fondue]

I've definitely gotten into a bad habit of only mentally prepping for that 1mi mark, going to work on going 20 min straight and up pace from there I guess

Pretty new to running so I'm sure I have a lot of technique issues too

[Teorem]

Pretty new to running so I'm sure I have a lot of technique issues too

Start slow and build slowly. C25K (Couch to 5K) is a good program to follow.

Don't focus on how fast you think you should be running relative to others. If you push yourself too hard too fast, you will likely injure yourself and then you'll be forced to cut back your training significantly, if not altogether. Tendinitis is a bitch and I strongly advise staying away from it by gradually building up your endurance and speed and not trying to be Usain Bolt because some moron on the internet said you just weren't trying hard enough.

I actually have a civil service physical test coming up and its 5 things in succession (situps pushups chinups etc) immediately followed by a 1 mile run without a break. Mile has to be done in under 10 min. I gotta start running this week for it but can't decide if I should practice running a mile off the bat or do a c25k type program.

Last time I did c25k I got to week 4 before I stopped.

I'm pretty sure the answer to this depends on how long it's been since you last ran that distance, what your general training's been like since then, and how long you have until your test. A continuous 1-mile usually falls in weeks 5-6 of most C25K variants I've seen, so I'd be curious why you stopped at week 4.

[Boyiee]

Injury

[Churchill]

If you do the program you won't get hurt tho.

@Fondue: PERSONALLY I would recommend just getting a rowing machine because it's way better than running is anyway AND if you do it you'll get better at running at the same time.

[Zetanio]

Start swimming. Swimming is da bes.

[Churchill]

I never feel like my legs get adequately rekt while swimming, otherwise it's not bad.

[Zetanio]

I never feel like my legs get adequately rekt while swimming, otherwise it's not bad.

If you have really strong legs you can try breaststroke or butterfly. A regular crawl won't put much strain on your legs. It's amazing for the core though.

[Boyiee]

If you do the program you won't get hurt tho.

@Fondue: PERSONALLY I would recommend just getting a rowing machine because it's way better than running is anyway AND if you do it you'll get better at running at the same time.

Yeah I didn't get hurt from the program I was doing well with it, but I have a previous hip injury/surgery that stopped me for some time.

[Cream Soda]

Lol I hate how close my bench is to my squat

[Milkster]

Lol I hate how close my bench is to my squat

Then squat more...

[Cream Soda]

I squat and dead lift twice a week each; same amount as I bench. A third leg day with how much I bike may be pushing it.

[Milkster]

Then don't complain about how shitty your squat is if you don't want to change your training to improve it. Plenty of programs out there, pick one and stick with it.

[Cream Soda]

I have been doing that. I'm doing candito's power lifting program. Deads and bench both going up. Squats just kinda not doing anything

[Airenn]

Alright folks. I'm moving soon and with that move I am going to try and get healthier and lose about 25 pounds. Hopefully if I tell you guys, I'll be shamed enough into being more motivated about this.

Last DR. visit I weighed at 150 and I'm about 5'5-5'6. Last scale weigh in I am 146. I have been drastically cutting down on the soda I drink and filling it with coffee in the morning and water. As someone who was addicted to soda for every drink/meal, this is a huge improvement BUT.

Without scrolling through all these pages, what are basic things I can do to start dropping weight? I'm cutting sugars down and watching calories.

Should I be notebooking how many calories I eat in a day? Everything I do eat?

Anyone familiar with Chuze Fitness? http://chuzefitness.com/locations/rancho-bernardo/

Should I bother with a gym at all, or just start jogging?

My biggest problem is snacking and muffins. Fuckin Blueberry muffins before work are a huge weakness.


I have always had a slim figure but I hit the big 3-0 recently and in the last couple years the metabolism has slowed down combined with a laziness factor that would surprise no one. I have a terrible eating regime and really don't know where to start to create better habits. I don't like to cook, but I know that I am going to have to.

Or I'll cook things like grilled cheese with tomato soup and that's probably not diet/lose weight friendly. Ok, enough rambling.

I plan on a yogurt + coffee for breakfast today, work, and then research a bit more when I get home and start executing any ideas you folks may have for me.

Side note: I have a fitbit and it's charging! I swear to god I'mma use this thing.

[Zetanio]

I can send you a PM with eating related stuff.

[Cream Soda]

Lift and do cardio.

[FNH]

Making smart choices about what you put in your mouth is the first step and most important. You can't out train a bad diet. Logging what you eat is going to open your eyes a bit. I think a blueberry muffin is something like 350 calories depending on the size. Drinking your calories is an instant no-go, if you want the caffeine I recommend buying it in pill form. I get 90 tablets for $3 or so, each tablet is 200mg of caffeine or 1 cup of coffee. Lifting weights to increase muscle mass to increase your basic metabolic rate is better than cardio, cardio is better than nothing at all. I wouldn't recommend a gym that features a lot of machines like a planet fitness. If it doesn't have a power rack don't spend money on a membership. The fitbit is just a tool that will help you know when you haven't done enough. The motivation and work has to come from you.

[Hushigoshi]

Nutrition > exercise.

You'll never be able to out-exercise calories. Get your eating habits under control and you'll see the excess weight come off. Then throw in resistance training and some cardio and you'll notice you'll be stronger, more toned*, and your clothes will fit better.

Also, doing resistance training, ie lifting weights, WILL NOT MAKE YOU BIG AND BULKY. You, as a female, will never naturally produce the amount of testosterone it is required to put on muscle like a female body builder. Ignore what the media, and your friends say about not lifting anything heavier than 7 lb Dumbbells. Grab some heavy weight and lift that shit. Strong is the new sexy.

* In the fitness industry, there's no such thing as firming and toning, but using those words is still is the easiest way to relate to people who don't work out. The idea is we want to maintain your lean body mass (your muscle) as you lose excess weight (adipose body fat). This process is known as body recomposition. The average "overweight" female is usually around 25-30% body fat. A healthy body fat for females is around 20%. Hypothetically, if we assume you're 30% body fat, at 146lbs (meaning 102lbs LBM and 44lbs of total fat), a realistic weight goal for 20% BF is around 127 pounds (102lbs LBM and 25lbs of total fat). Your long term goal is to lose 19 lbs of fat. Doing this healthy and manageable will take around 5 months (averaging 1lb/week, so 19 weeks).