Just out of curiosity...what did you do to shave 10 minutes off of a 5k in 4 months?
I am in your boat right now, been hovering around 29min for the past 4-6 months...
Another fitness contest?
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Just out of curiosity...what did you do to shave 10 minutes off of a 5k in 4 months?
I am in your boat right now, been hovering around 29min for the past 4-6 months...
He probably started running faster.
I myself once ran 3km, felt like dying would be easier..
I run on Mondays, Wednesdays and Fridays. Haven't missed a run in all that time.
Started with: 3.5km run, jumping rope for a couple minutes, then push ups (20, 2 sets) and pull ups (15, 2 sets) and finally bike for another 3-4km.
Slowly upped my routine to: 6km run, jumping rope (if my knees feel OK - some days I skip this step, don't want to overdo it), push ups (30, 2 sets), pull ups (25, 2 sets) and then bike for about 5km at a steady pace (~20km/h).
Some days I say fuck it and just run really fast for about 3.5km, lol.
That's it. I think the key thing here is consistency.
O hi bro come run the Riga marathon next year. It was crowded and stupidly hot this year - what a fucking nightmare for a beginner.
Depending on the number of people who join, there should be classes and then perhaps an ultimate judging of the top class winners against one-another? Basically though, the fattest fuck with the best transformation always wins. If you do this, go market yourself and make a ton of money selling any fucking thing related to weight loss. So sincerious.
Sounds like a lot of you guys are fat (I guess I shouldn't be surprised), but it's just silly to put anyone with some level of athleticism or past fitness experience up against a guy who hasn't lifted weights in a decade and sweats from 10 different places on his lower back. And if there is a prize worthy of a dog's shit, I say broadcast a youtube video per week or something.
Did I mention if you document a 30lb + transformation (especially if you're extremely fat) you can make fucking money? Yah, that's you fatass.
We should do this. And then run a competition to see who makes the most money from the resulting transformation story.
Edit: I'm in, btw.
Sounds like a lot of you guys are fat (I guess I shouldn't be surprised), but it's just silly to put anyone with some level of athleticism or past fitness experience up against a guy who hasn't lifted weights in a decade and sweats from 10 different places on his lower back. And if there is a prize worthy of a dog's shit, I say broadcast a youtube video per week or something.
Did I mention if you document a 30lb + transformation (especially if you're extremely fat) you can make fucking money? Yah, that's you fatass.
We should do this. And then run a competition to see who makes the most money from the resulting transformation story.
Edit: I'm in, btw.
The main reason I haven't been posting often is that I started working out seriously. Workload also increased as I started working some new projects, but I am working out for 2+ hours 6 days a week.
I was a fat slob in May 2012. I am still fat, but not a fat slob anymore.
I have burned 25+ lbs of Fat, and have gained about 8 lbs of muscle mass based on my inbody scan. It also shows..
I am still working on my Bench Press, Barbell Row and Military Press, but I can squat 340 Lbs.. Yes Fuck you. I can also leg press 900 lbs. Fuck you again. My used-to-be soft buttery legs are now mucho mucho harder.. Started with 100 lbs? (I wish my progress was as fast with my bench).. I can even sprint faster than I ever could... And now I warm up on the treadmill at 13-14 speed for 10 minutes without rest.. I can easily do 15 mins.. I am sure I can push upto 20-30 mins... but I am not doing cardio much as I want to gain some muscle mass... Fat burning is just a secondary result..
All in under 4 months..
When I started I couldn't do a single push up. Nada.. I had to push up from the knee like those fat chicks in the gym. It was the most humiliating thing I had to endure.
Now I push up 50 reps like a Boss.
My arms still have a long way to go, and so are my chest.. I think back is fine. I can do 1 arm row with 60 lbs.. Just started barbell row.. I hope I can progress there too..
I have also changed up my food habit. No more dinner except some steamed greens and a piece of chicken maybe...
Before: (10th May 2012)
AFter: (20 Aug 2012)
I was a fat slob in May 2012. I am still fat, but not a fat slob anymore.
I have burned 25+ lbs of Fat, and have gained about 8 lbs of muscle mass based on my inbody scan. It also shows..
I am still working on my Bench Press, Barbell Row and Military Press, but I can squat 340 Lbs.. Yes Fuck you. I can also leg press 900 lbs. Fuck you again. My used-to-be soft buttery legs are now mucho mucho harder.. Started with 100 lbs? (I wish my progress was as fast with my bench).. I can even sprint faster than I ever could... And now I warm up on the treadmill at 13-14 speed for 10 minutes without rest.. I can easily do 15 mins.. I am sure I can push upto 20-30 mins... but I am not doing cardio much as I want to gain some muscle mass... Fat burning is just a secondary result..
All in under 4 months..
When I started I couldn't do a single push up. Nada.. I had to push up from the knee like those fat chicks in the gym. It was the most humiliating thing I had to endure.
Now I push up 50 reps like a Boss.
My arms still have a long way to go, and so are my chest.. I think back is fine. I can do 1 arm row with 60 lbs.. Just started barbell row.. I hope I can progress there too..
I have also changed up my food habit. No more dinner except some steamed greens and a piece of chicken maybe...
Before: (10th May 2012)
AFter: (20 Aug 2012)
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I just kept working out.. No two day principle. I haven't taken a 2 day break even since I started. I read somewhere that a bad workout is better than no workout so I go even on a shitty day. Working out 6 days a week. 2 hours.
I have been told that I should not work out more than 1 hour, and 45 mins is good enough, but somehow I can't manage that, By the time I am done, It is over 2 hours.. getting better now though..
I work out two muscles most days except when I get late. Leg shoulder, Chest Triceps or biceps, Back Biceps or triceps (I keep changing the biceps/triceps)
10-15 Minutes warmup
5 Minutes stretch on a precor stretching machine
12 Surya Namaskars (for stretching)
Additional stretching on Legs days (From D Yates blood and guts video)
5-6 exercise each for each muscle.
On the diet.. I starting controlling my intake, but seeing my muscle gain, I am eating up again.
Soon as I wake up, I start by having Muesli + 500 ml milk, and 2 eggs with yolk. + 1 scoop (not full scoop) protein.
Have a double espresso for caffeine (no pre workout yet). Go to Gym.
After Gym. 1 scoop protein (more than full lol). (ON Gold Standard double rich chocolate)
After 30 mins 7-8 egg whites (1 or 2 yolk)
After 1.5 hours: First Lunch: 100-150 gm chicken breast + boiled rice+ some veggies.
After 2 hours: 2nd lunch: 100-150 gm chicken breast or fish + boiled rice. Sometimes Tuna Sandwich from Subway (twice a week)
Then in between I eat an apple/pear/berries etc
Night: Salad with no dressing and/or steamed veggies. + 1 cup of boiled lentils. Half litre of milk.
PS: Never sure what kind of dressing is light. Even at Subway.
I have normal Multi Vitamins, and Vitamin C tablets, and NOW Omega 3 Pills
I replace chicken breast with beef on Leg Days, which is twice a week.
I eat pork or beef on sundays too.. ie on my rest day.. Started this after I read that I need some good fat too for building good upper body..maybe broscience..
Rice, I eat an Indian rice called Sona Masuri. Also called Kolam. This is available in many Indian stores even in the US. I found out that average rice have 80-100 Glycemic Index, while Sona Masuri/Kolam has 51-52 GI
This is it. So far I am doing OK without any pre-workout or BCAA or creatine. I progressed that much on my legs with out any supplement for motivation and intensity. But looking at how my chest is progressing, I may need something.. But not before I try to add 30-40 lbs to my bench in september naturally. My focus for september is my upper chest and shoulder too...
Congrats bro! Geezus runnin flat out on the treadmill at level 13-14 is insane. Gym I go to the treadmill goes up to max 10 which equals a little under a 6 minute mile, I do about a 6:20 mile and I'm dead after, how the fuk you go for 10+ min at 13-14.
I have been asking around, and reading a lot and this what I learnt. You need to increase your intensity every day. So I keep increasing. I used to walk trot at 6.5 max for about 2 weeks.. Then I started running at 8. (Not what the speed is though.. Will check on monday).. AT that time I was working out my legs like a Mofo.. Specially my hamstrings... I also started having some pain on the shin, so I started stretching my shin.. Did lots of leg stretching.. Increased my intensity on the bike.... as I didn't have shin problem on the bike... I mean, my goal was to increase the calories burned in the same time.. say 10 mins.. So I increase the incline as well at the speed a little everyday... I guess that is how... In fact I think I can run even longer than that.. because I have some energy left after 16 mins.. ;-) Except that I am trying build my upper body and broscience say that upper body gets droopped if you run a lot..
One word... Just Work-out your hamstring.... That reverse leg extension where you pull down? I now do 14 plates on that.. Started at 4-5 plates.. I was never a good runner and I am i fact surprised.. But I could co-relate my running with my leg exercise..
I also ran for 1 hour in the start of my third month.. at level 8-9 though... That is how I started the shin pain... Now I can run pretty well..
PS: Also your Treadmill maybe Calibrated differently if it has only 10 levels.. I will check what the max level is on mine and report back
100 lb to 340 squat in 4 months, is that for reps or is that a 1rm?
either way, that's pretty sick man. when i started it took me about 6-7 months to go from 135 (3x5) to 340 1rm.
p.s. - add some dips for those presses and bench, usually if people fail in either of those it's common that triceps are the true weakness.
either way, that's pretty sick man. when i started it took me about 6-7 months to go from 135 (3x5) to 340 1rm.
p.s. - add some dips for those presses and bench, usually if people fail in either of those it's common that triceps are the true weakness.
4 months, 240lb gain on squats. That's about 18 weeks, so 13 ish lbs a week. Pretty impressive. I could "squat" 340lbs, but I can squat something closer to 320 properly, been squatting properly since ~May too. Is your 340lb squat below parallel?
There is absolutely no reason to do any sort of long-distance endurance running, unless you want to break down your muscles and look like a skinny weakling. Case and point, just look at the Olympic sprinters vs. the distance runners. If you happened to watch the Olympics this year you may have noticed this trend:
Moar
The reason for this is because the sprinters are doing HIIT exercise, which through studies has been proven to be way more effective for fat loss and actually promotes muscle growth, as opposed to distance running where you're breaking down your muscle tissue.
I think I did 8 Reps yesterday.
Thanks for the tips on the Dips. In fact I just started doing it about a week or so back after someone advised me on that... Working on that
I also started doing weighted push-ups... I also enjoy doing triceps so hopefully it will progress faster..
Also my gain on the Squats is not in 4 months, as I started squats only in the second month
I try to add at least 20 lbs every week and I work out my legs twice a week. If I can't add, I just repeat. Some weeks I doubled.. Like I said working out the hamstring and doing Yoga (Surya Namaskar stretches your legs pretty well).. Also High intensity interval training on the Bike...
And I am not doing the 340 below parallel. It will take me another week or two before I can hit below parallel on that weight.. I do 4-5 sets..
Yesterday:
I start with 180 lbs: 15 reps
then 240: 12 Reps
Then 300: 10 Reps.. Upto Here full Squat (Upto Parallel)
Then 320: 8 Reps ( I have been at 320 for 1.5 weeks.. ie.. three times.. Will hit Parallel soon..)
Then 340: 8 Reps
First time I did 340, but this was not as hard as when I did 320 first day (I did 6 Reps), so I plan to add another 40 lbs next week..
As I add poundage, I can start to squat the previous weight at parallel.
Also my problem with parallels at higher weight is my balance. My weight shifts forward and my heel tend to rise.. My Trainer says, it will improve as my core muscles get developed.. Maybe my supporting back or something... Working on it
Curl your toes up coming up out of the hole, I had the same issue and it helped a shit ton. I have very dominant quads so it's natural to want to roll forward so they can take the weight. If you can't sit back and push through your heels I'd take some weight off and try and work your way up to doing some glute ham raises.
ROFL at quoting 3km and ranting about long-distance and endurance running. If you can't run at least 5km you're a cripple bro (or have serious problems with your knees).
But yea I partly agree: 5km is tons of fun, 10km is so-so. Anything over 10km I can't be bothered with. It's way more fun to compete in a 5/10km race than to barely complete a marathon (I imagine it gets incredibly boring lol).
But I understand those who want to run marathons for personal reasons, whatever those may be. We are all motivated by different things.
Thanks..
I will try this toe technique... Sorry, Can you explain "coming up out of the hole"
I make sure to do at least 3 proper squats already. The next two are for adding the weights...
Also this glute ham raise looks awesome (I just googled).. My gym don't have the exact machine but we do have a similar machine for doing lower back.. Same raise, but only from the hips.. I will see it it adjusts for glute ham..
PS: On builds and running. My bro-in-law is a habitual marathon runner. He has run all the NY Boroughs, SFO, what not.. Except for Boston.. And he is pretty well built... Brad Pitt/Tom Cruise type fit.. He used to weight train though... so just saying that MArathon runner need not be wiry .. I myself am only doing Sprints outdoors when I really want to run.. HIIT is what I am trying...