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Joined a gym....
Joined a gym....
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started taxi n/shift 3 years ago
gone from 13 stone to 15 stone fast food everywhere would walking an hour every day help--an change diet? |
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5 march i wrote on here, i might do 2000 m in just under 9 mins, guess what, so chuffed im overweight and 6 weeks ago could hardly walk, did 2000 this morning in 7 mins 52 secs, still a minute off pb, but im so pleased, and weight now 108 kg, did eat too much bread this week but did cut down the red wine
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Keep going matey!
That time's none too shabby - that's 1:58 / 500m rate. Mix up the sessions between endurance (30 mins-plus at 2:10 / 500m) and developing your speed / power (3 x 6 minutes at around 2:02 / 500m rate). |
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yes today i started the 1st 1000m in the 2.00 /500m but really felt strong the last 1000 and actually did the last 200m in the 1.47 range.
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xmoneyx, sorry for not replying, yes anything 30 mins or more and a change of diet would really help.
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thx
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decided on your advice, so today did 30 mins on rower 7122 m, nearly 600m better than few weeks ago, so pleased, was on 4750m in 20 mins . so tomorrow im going to the the 3x 6 mins fast, and then on friday maybe 3 x 3 mins 1min 45 range to try anyway.
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ps i do the rowing on 10 resistance, but bloke in gym told me its harder on 4 or 5.
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22 mins 15 sec 5km last night. Been a bit lazy and not done it for nearley 3 weeks, still some way to go to get sub 20 mins for 5km
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didnt follow your regime rtb, intended to but went for 2000m this morning, drained now but knocked off 7 secs from last week. 7m 45 sec.
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Keep going brother!
Here's a site for you: http://www.machars.net/ Great fun playing around with pace / rate figures over one distance to predict what you're capable of at another. |
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into the 16 st this morning, ok 16st 12lbs, back on track, still no sign of my old six pack though, still a lot of fat
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Motivation of some sort:
The Women's 5k world record is 16:56, the men's is 15:06! Ouch - that's gotta hurt! |
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Always do the rower last so probaly have less energy left, but usually do 2500m in about 11.40-12.00 mins, go the gym about 4 times a week and dont seem to be getting any faster
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Alex Partridge (Britain's Mens Eight) sits on a rate of 1:45 / 500m for 24 km!
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Intresting thread.
Was interesting to see someone mention Stronglifts, that's a great basic Barbell training program. Some general tips I'd give for Resistance training are: Avoid resistance machines (Smith's machines too) and use free weights. Resistance machines are a decent intorduction for beginners but you want to ditch them as soon as you can. Resistance machines do a certain ammount of the work for you, specifically balance & co-ordination. They can also put you in some dodgy positions (particularly the leg press) Use compound exercices rather than isolation exercies. A compound exercise is a movement that uses more than one joint e.g Squating, Bench Press & deadlift. Isolation exercises use one joint e.g. Bicep Curls. The more joints are involved in the movement the more muscle you will actually stimulate Squats & Deadlifts being the most effective. Don't forget your lower body... Most guys just head for the dumbbells in the gym and do upperbody isolation stuff, the muscles in your legs and your arse (Glutes) are f***ing huge in comparison to your biceps and you will place a far higher demand for calories by using the biggest muscles. Use full Range of Motion (ROM) when doing weight lifting. Partial reps obviously only use part of the muscle mass available so are less efficent and you also only make part of the movement strong. They can also cause problems with ROM too. Anyone starting weightlifting would do well to adopt a template such as stronglifts or Starting Strength. They are a) basic and b) balanced (correct ammounts of work for each bodypart) c) they dictate the ammount of sets, reps you need to do as well as the intensity. Keep a training log, this will help you remember the weight you did for your last workout and allow you to track your Progress, PB's... It's great to look back a year and see how much stronger you are. re: diet, the mention of the Paleo Diet was a good one, although the book is lacking in a lot of detail regarding the authors scientific research findings. Anyone with or at risk of Obesity, Diabietes or Heart disease would do well to read the Diet Delusion by Gary Taubes... It's a big read but very rewarding. This post wasn't originally going to be that long... Good luck Howie, persistance will pay off. |
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Cheers ND47, was going to ditch the Gym tonight and play on here watching the dogs on Ch231, but that post has just motivated to get my ass of the settee and head off
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motivation howie, ive fitted into my jeans of 2 years ago today
 , and ive kept a pair 6 years ago wont go over my thighs , but they will another 3 stone to go |
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That's superb Elis, I like your rowing times too, you said I was fit for nailing 2000M under 8 mins. I still feel unfit but I'm certainly benefiting, my weight is now 12s 8lb from (13s 4lb). Some of that is down to cutting down on the bad food, also the beer intake has taken a hit, but I do think the gym has helped.
I have a similar story to your jeans one, I took a belt to the cobblers for a new hole punching, i said I've been dieting and it's working, he said I'll put another one in to give you another target. When I tried the belt on I was already comfortably in the thinnest one Keep it up. I find this thread encouraging, i did go to the gym tonight but only managed 40mins, pretty intense though, so happy with that. |
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sqigs, 11 march , try for level 25 on bike at 80 rpm , i can go to around level 16 on around 70 rpm, but thats the prog i do on bike , start on level 1 and increase every minute , and when i get around 16, i then do it vice versa , really hard work,
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3000m this morning 11min 55secs, quite pleased
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ND47 - 20 Apr 12 15:13
"Anyone with or at risk of Obesity, Diabietes or Heart disease would do well to read the Diet Delusion by Gary Taubes... It's a big read but very rewarding." I've read lots of books along these lines and The Diet Delusion is the best book I've read. I read it a few weeks ago. Here's the link to it. http://www.amazon.co.uk/The-Diet-Delusion-Gary-Taubes/dp/0091924286/ref=sr_1_1?ie=UTF8&qid=1335185819&sr=8-1 Other good books are The Obesity Epidemic by Zoe Harcombe. Primal Body, Primal Mind by Nora T. Gedgaudas. I must say that, even knowing an awful lot on this subject, I found Gary Taubes' book to be a further revelation. We have been completely conned for years into eating the wrong diet. It really is an absolute outrage. Read this book and you'll see for yourself. |
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The Diet Delusion is an amazing book I have no idea how long Taubes spent researching and writing that book, his job would have helped him, but he has looked at so many studies and pieces of research that it's unreal.
I've started to give it a 2nd read as I think there is so much in the book that it can be hard to comprehend it all. How do the other books you mentioned stack up in terms of the ammount of research cited in the actual book??? I ask because I've just finished reading The Paleo Diet by Loren Cordain and he mentions on numerous occasions the ammount of scientific studies & facts his research team have looked at without actually mentioning them in his book, it's almost like you have to take a leap of faith and just beleive him. Taubes has his own blog http://garytaubes.com/ And also another book (You may know already) http://www.amazon.co.uk/Why-We-Get-Fat-about/dp/0307949435/ref=sr_1_1?s=books&ie=UTF8&qid=1335206538&sr=1-1 |
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I know what you mean about The Paleo Diet,ND.
You won't be disappointed with the two books I mentioned. Zoe Harcombe's book is particularly good. I hadn't realised till reading it that The British Nutrition Foundation (which is there to give us healthy eating advice), has among it's sustaining members, companies such as - British Sugar PLC , Kraft Foods, Coca Cola... This might explain why the BNF's 'Eatwell Plate' is full of junk! Anyway, thanks for the links. |
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regarding the paleo diet i liked robb wolfs book
also marks daily apple is good for information i dont eat paleo myself but take about 80% of the principles and you wont go far wrong imo the info about fat is particularly interesting |
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weekly update 105 kg , and did 4850m in 20mins this morning, but that 5000 is going to be hard
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ellis
The first 10 strokes on any session are 'free' - so really hit those hard (and I mean 1:35 rate hard). It will then take you another 10-15 strokes to settle down to your 'race' pace (which for 5k in 20 minutes is 2:00 rate) so you will be well ahead of your target by the end of the first minute. You don't say what rate (strokes per minute) you operate at, but for me, a low rate at high power per stroke works better than shooting up and down the slide but with spaghetti arms! Just keep repeating in your head 'long and loose' to remind yourself not to tense up especially in the 13-17 minute range when things are getting tougher. Then of course, it's hell bent for leather for the final 300 metres! |
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rog, all i do is work as close as poss to 2.05 / 500 meters on a resistance of 10, i tried resis of 6/7 found it too light.
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watch out rog, 2000m in 7 30 this morning, that 10 strokes in the beginning makes a diff.
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Doubt I could get close to that now - I'm er, 'resting' at present, at least from the ergo
Keep an eye out for the British Indoor Rowing Championships (Google 'BIRC'). Competing in them is a really good motivator and whilst they're not until next March (probably) it's good to have something long-term to aim at. |
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going full out to try and beat 20 mins 5000 m this morning, did 4000m in 15.50, was on course but couldnt keep it up, disappointed but still pleased with the 4000m time
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That pace puts you on target for around 19:45 for 5k.
If you ease off the pace by 2-3 seconds per km, you'll still break 20 mins. As you know 2:00 / 500m = 20 minutes, so all (ha!) you need do is rag it for the first 10 strokes as you've been doing, then sit on 2:00 / 500m pace, then rag it for the last 500 m and there you go! Easily said I know. |
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Did a 21.27 the other day for 5km, Im not progressing to sub 20 mins as quickly as I wanted.
Do you think its better to try and do as far as possible in the under 2 mins/500meters time say 4k if I can mange. Or better training to make sure I just complete the 5km and then try and shave secs off over time(which is what I'm currently doing) |
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anyone looked at doing the tough mudder?
its coming to the UK. looks an interesting challenge |
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7 28 for 2000 today, 10 quick strokes to start with, then tried to keep around the 1.53/ 500m, and went flat out last 500 m, trouble is i keep going to gym now to try and beat my pb, instead of training
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original hushwing, sorry i cant help you but i presume that training for it would be best
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just had a look back on page 1 of this thread, 7800 in 30 mins rogerthebutler, is great going
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History now my man!
I haven't sat on an ergo for 2 months - I tend to do that in the Winter months. I'm out on the roads cycling on my shiny new bike at the moment! |
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Might get back on the ergo sometime and see what I can manage for 2000m. Only ever used to do 1000m or 2500m, when I did it regularly years ago. Tough sport.
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im hooked joci, thinking of going brit champs in march,
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