Exercise advice

[Hraka]

Hi all,
Im looking for any advice people have to help me get rid of my gut (yeah I know, me and everyone else).I've been working out with free weights at my school gym for the last 6 or so months and for the most part I don't do it for results. Mostly just to blow off some steam and for the fact that as a college student I spend way more time sitting down then is healthy. I feel healthier and I see over all results, but nothing I do seems to get rid of my beer gut. I do sit ups of various sorts every day, weighted, declines, crunches, roman chair etc. . . but hell I can't see the results.

So I've started running (hate running so I really have been avoiding it) but for the last 3 weeks Ive been running a mile a day 5 days a week. Ive been trying to run fast so like a 7:30 mile (um its fast for me). But what Im wondering is, is this going to help? Should I be running longer distances, running slower, less often? And does this compliment or hinder or have no effect on my 3 or 4 time a week free weight work out?

[Wolverine]

It's probably more your diet than anything....Now I'm not telling you to go on a diet, but here are a couple things that might help you get some results

First try and eat more small meals throughout the day...instead of a couple big meals. You can still eat basicly the same things you eat now just smaller portions and try not to eat too much of the bad stuff....but a little bit is fine! Everything in moderation Also, try not to eat after about 7pm.

Second when you do your free weight exercise you are already burning calories, so every time you get done with your weights go for a run right after. (whatever your confortable with...1-3 miles?) If you run right after the weights you will stay in the "Burning Zone" and will get what you want out of the run.

I'm certainly not an expert, but give these a try and I think you'll get some noticeable results
Keep us posted on your results!!!

[Hraka]

Hmmm you very well may be right about the eating. I pretty much get a chance to eat one meal a day because I have class or work or all day I usually just have dinner. Its usually a relativly healthy dinner (or at least not fast food or just tons of fat). Maybe Ill try out eating a couple smaller meals during the day and see how that works out.

As far as the running goes I usually run a mile or two after class and then go back to the gym later in the night to work out on days that I do weights, this bad? And am I right in thinking that I should be running fast as opposed to far? my whole reasoning behind this is that long distance runners tend to be really skinny and short distance folks seem to be more muscle. . . .not exactly scientific reasoning on my part.

[Bjjexpertise@be]

I hate running as well but you can do harder cardio exercises such as bear crawls. The key here is to do intense carido for an hour a day and you're sure to lose weight in a month or two.

[SOUTHPAW]

Exercise advice

Decrease your total daily caloric intake by +/-10%, mostly by eliminating sugars and carbs (especially high glycemic index ones) eat more fruits and vegetables instead. Ramp up the intensity of your existing routines (heavier weights, more full-body compound movements, decrease rest intervals, etc.) drink a lot of H2O during the day (replace sodas). Keep a log of what you eat and how you feel. Also, pick a fitness goal of some type and a date you will accomplish it (ex. 1 1/2 BW deadlift by July 1st, 7 min. mile by June 15th. etc.) and train for it, it will give you something to get motivated about on days when you don't feel like training. Remember more training isn't harder training...it's more volume. More intensity is harder training. Good luck.

[Ripe-WithDecay-]

First off, spot reduction is a myth. Thos situps won't do any good, they are just pushing the fat layer while building the muscle underneath. Blasting an area won't shave the pounds off that area. You can burn calories, but only in great amounts of situps.

You'll want to get aerobic exercise and do it for at least and hour before you will start effectively burning the fat. The type Ia (ST) muscles need to be worked at least half an hour before they completely burn the glycogen and move onto the triglycerides (stored form of fat). Exercises like weight lifting won't do much unless it is done in large amounts, so cardio is still your best bet.

Running may become more impactful on your joints compared to other aerobic workouts like biking, swimming or rowing.

The rest has been said, diet and so forth. While not starving yourself, reduce the calories in your diet, it is less energy to work off later.

[Hraka]

Thanks for the advice. Maybe I will cut back weights to 3 times a week and just do cardio the other days. Ill see what I can do about the food, its just damn hard to find something to eat quickly that isnt just really bad for you.

[darkrelevance]

Thanks for the advice. Maybe I will cut back weights to 3 times a week and just do cardio the other days. Ill see what I can do about the food, its just damn hard to find something to eat quickly that isnt just really bad for you.

its plenty easy.
first off dont go to fast food or restaurants, you can't control whats in the food you eat. better to buy/cook everything yourself.

also eating raw food (salad, fruits, etc) is really quick and really easy, plus you get 100% of all the nutrients that you normally wouldnt get if you cooked it.