[Vargil]

So someone tell me something. I am 6' and 245lbs. I am and always will be a thick dude and most people look at me and assume I am 200lbs max to give a little perspective. Basically built like a linebacker. My ideal weight is about 225 but dropping that 20lbs isn't easy due to my schedule. Anyone have suggestions for dropping those 20lbs in a healthy way? I am also looking at a possible job switch which requires physical tests which I can do now, but would like to be better suited for it.

[MidWest Falcon]

I'm coaching my middle school basketball team and I decided to run with them yesterday. They won their game this past Monday but a lot of them were very worn out so I decided to push them hard yesterday. We hit up the gymnasium stairs for 10 minutes. I was the lead runner and it was a very tough workout. My legs are a little sore this morning but it was a great workout and my kids were dead :D Anyways, my question is do I need to do more in a day than 10 minutes of running? I went home after the practice and ran a mile but that was the most I've done since I started my diet and running program. You guys have any input? I have also been very strict with my food intake. I will be eating oatmeal for breakfast for the next 2 weeks......is this OK as well? Thanks, MidWest Falcon

[JDaveG]

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Vargil (12/5/2007)

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So someone tell me something. I am 6' and 245lbs. I am and always will be a thick dude and most people look at me and assume I am 200lbs max to give a little perspective. Basically built like a linebacker. My ideal weight is about 225 but dropping that 20lbs isn't easy due to my schedule. Anyone have suggestions for dropping those 20lbs in a healthy way? I am also looking at a possible job switch which requires physical tests which I can do now, but would like to be better suited for it.

Vargil,

That's actually 2 questions. For the first, the best way I've found to drop excess fat is complexes (circuits). Join a local boot camp or cardio kickboxing class, or talk to a personal trainer about putting together an hour's worth of complexes for you. They suck while you're doing them, but they really melt away excess fat (because they burn a TON of calories while you're doing them, AND they burn calories all day after you're done).

As to the job tests, can you tell us what they are?

[JDaveG]

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MidWest Falcon (12/5/2007)

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I'm coaching my middle school basketball team and I decided to run with them yesterday. They won their game this past Monday but a lot of them were very worn out so I decided to push them hard yesterday. We hit up the gymnasium stairs for 10 minutes. I was the lead runner and it was a very tough workout. My legs are a little sore this morning but it was a great workout and my kids were dead :D Anyways, my question is do I need to do more in a day than 10 minutes of running? I went home after the practice and ran a mile but that was the most I've done since I started my diet and running program. You guys have any input? I have also been very strict with my food intake. I will be eating oatmeal for breakfast for the next 2 weeks......is this OK as well? Thanks, MidWest Falcon

:laugh: new avatar is SWEET!

The answer to your question is that 10 minutes of running stairs is plenty. I'd do a 30 minute or 3-mile LSD (long slow distance) run the next day or the day after instead of running the same day. I eat a TON of oatmeal, and I think it's a perfect breakfast food. Just don't pile on the sugar and other carbs (I use a bit of honey and cinnamon, and sometimes a banana depending on what I'm doing that day).

[JDaveG]

I thought this article might interest everyone, so I posted it in AFB. Link below:

http://life.atlantaf...84233-59-1.aspx

[Vargil]

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Vargil,

That's actually 2 questions. For the first, the best way I've found to drop excess fat is complexes (circuits). Join a local boot camp or cardio kickboxing class, or talk to a personal trainer about putting together an hour's worth of complexes for you. They suck while you're doing them, but they really melt away excess fat (because they burn a TON of calories while you're doing them, AND they burn calories all day after you're done).



As to the job tests, can you tell us what they are?

Its actually just a series of small things, push ups, pull ups and sit ups in a minute, a 300 meter sprint, and a 1.5 mile run.
And I will look into the cardio kickboxing thing there's a place down the street that does that.

[Steve_Bartkowski]

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JDaveG (12/5/2007)

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Vargil (12/5/2007)

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So someone tell me something. I am 6' and 245lbs. I am and always will be a thick dude and most people look at me and assume I am 200lbs max to give a little perspective. Basically built like a linebacker. My ideal weight is about 225 but dropping that 20lbs isn't easy due to my schedule. Anyone have suggestions for dropping those 20lbs in a healthy way? I am also looking at a possible job switch which requires physical tests which I can do now, but would like to be better suited for it.

Vargil,



That's actually 2 questions. For the first, the best way I've found to drop excess fat is complexes (circuits). Join a local boot camp or cardio kickboxing class, or talk to a personal trainer about putting together an hour's worth of complexes for you. They suck while you're doing them, but they really melt away excess fat (because they burn a TON of calories while you're doing them, AND they burn calories all day after you're done).



As to the job tests, can you tell us what they are?

I just started working out again. Lifting weights but still have to drop my gut. What are "complexes" ?

[JDaveG]

[quote]Vargil (12/5/2007)

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[b]Its actually just a series of small things, push ups, pull ups and sit ups in a minute, a 300 meter sprint, and a 1.5 mile run.

And I will look into the cardio kickboxing thing there's a place down the street that does that.

Actually, I'd do exactly those things. It won't be that taxing a workout, but as I noted above, I do pullups every night. There's no real good way to train them except to do them. If you can't do 1 pullup, start by doing negatives (stand on a chair with your arms bent and then step off the chair and SLOWLY lower yourself from the top position to the bottom, then repeat 5-10 times). You can also put your feet in the chair behind you with your knees bent, and do the pullups with assistance from your legs (hope that gives you an adequate picture of what I mean). You might try running for time instead of distance, but if you have to go 300 meters and 1.5 miles, you might as well just start with those distances and try to improve your times.

[JDaveG]

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Steve_Bartkowski (12/5/2007)[hrI just started working out again. Lifting weights but still have to drop my gut. What are "complexes" ?

http://www.mensfitne...th_training/180

[Steve_Bartkowski]

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JDaveG (12/5/2007)

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Steve_Bartkowski (12/5/2007)[hrI just started working out again. Lifting weights but still have to drop my gut. What are "complexes" ?

http://www.mensfitne...th_training/180

Sounds great to me. I have limited time in the morning to work out so with this I basically do a fast paced workaround with high reps and almost no resting between exercises. That seems perfect for my schedule.

[Vargil]

[quote]JDaveG (12/5/2007)

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[quote]Vargil (12/5/2007)

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Actually, I'd do exactly those things. It won't be that taxing a workout, but as I noted above, I do pullups every night. There's no real good way to train them except to do them. If you can't do 1 pullup, start by doing negatives (stand on a chair with your arms bent and then step off the chair and SLOWLY lower yourself from the top position to the bottom, then repeat 5-10 times). You can also put your feet in the chair behind you with your knees bent, and do the pullups with assistance from your legs (hope that gives you an adequate picture of what I mean). You might try running for time instead of distance, but if you have to go 300 meters and 1.5 miles, you might as well just start with those distances and try to improve your times.

well i want to drop the weight more then anything.

[falconskill]

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JDaveG (12/5/2007)

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40 minutes on the elliptical, 2 sets pullups/dips. 3.29 miles, 460 calories burned on the elliptical. Pullups are feeling better lately, probably because I've been doing 1 set before bed every night.

Are you hitting 40 minutes in 1 session? Since I bought the elliptical I try to do between 45 to 60 minutes per day on it but its no more than 15 minutes per session. I dont think I could pull off 40 minutes in 1 session right now. 20 minutes may be possible. I am definitely green when it comes to how to properly do this. Thanks for any advice.

[Vargil]

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falconskill (12/5/2007)

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JDaveG (12/5/2007)

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40 minutes on the elliptical, 2 sets pullups/dips. 3.29 miles, 460 calories burned on the elliptical. Pullups are feeling better lately, probably because I've been doing 1 set before bed every night.

Are you hitting 40 minutes in 1 session? Since I bought the elliptical I try to do between 45 to 60 minutes per day on it but its no more than 15 minutes per session. I dont think I could pull off 40 minutes in 1 session right now. 20 minutes may be possible. I am definitely green when it comes to how to properly do this. Thanks for any advice.

Right now I am topping at about 12 minutes per, but I am just getting back on the horse. Also what are you using to do pull-ups?

[JDaveG]

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falconskill (12/5/2007)

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Are you hitting 40 minutes in 1 session? Since I bought the elliptical I try to do between 45 to 60 minutes per day on it but its no more than 15 minutes per session. I dont think I could pull off 40 minutes in 1 session right now. 20 minutes may be possible. I am definitely green when it comes to how to properly do this. Thanks for any advice.

That's all in 1 bite, yes. It takes a bit of time. On the old Board, you could actually go through my running training from when I was running 1 minute and walking 4, and repeating that 6 total times to get a 30 minute run. Now I can run 3.1 miles in the same amount of time.

It's mostly mental, if that helps. Your brain tells you to quit LONG before your body actually has to quit. So learning to run through those walls is hard. The elliptical is even worse, because (for example) halfway through today's workout, my thighs were burning big time. It works different muscle groups in different ways than running. Just hang in there. Shoot for 20 minutes next time, then do that for a couple of weeks, then 25, then 30, etc. I've done an hour at a time on the elliptical before. I've never run on the road for more than 40 minutes straight, though. I'm working on changing that now.

[scar988]

we take the Army PT test as part of our Physical proficiency. I made a 237 on it. 71 pushups (100), 57 situps (67), 15:09 run (70). that's about all the PT that I do.

[ki45toryu]

How far was that run? 1.5 miles?

[scar988]

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ki45toryu (12/5/2007)

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How far was that run? 1.5 miles?

2 miles, and the pushups and situps are done in a 2 minute time limit... I could do more pushups or situps than the timelimit would allow but I'm ok with maxing the test in around 90 secodns.

[tipp78]

....Surfing, im not trying to compare it to some of the stuff you guys do but after spending 3-4 hours in big swells and cold waters...I can barley stand when I finally get to the beach.

[ki45toryu]

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tipp78 (12/5/2007)

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....Surfing, im not trying to compare it to some of the stuff you guys do but after spending 3-4 hours in big swells and cold waters...I can barley stand when I finally get to the beach.

No doubt...it is very taxing on the body. Your core body temp rises, increasing metabolism to keep pace.

[ki45toryu]

[quote]falconskill (12/5/2007)

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JDaveG (12/5/2007)

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40 minutes
Are you hitting 40 minutes in 1 session? Since I bought the elliptical I try to do between 45 to 60 minutes per day on it but its no more than 15 minutes per session. I dont think I could pull off 40 minutes in 1 session right now. 20 minutes may be possible. I am definitely green when it comes to how to properly do this. Thanks for any advice.

The girl in your sig is smoking.