Kennedy 0 #1 February 25, 2005 OK, so for more reasons that I care to discuss, I'm not in the best shape right now. I want to get to 20 pullups and a 12 minute mile and a half. (to be accomplished in the next thirty days or so) I did a practice run today on sore muscles, and I got few enough pullups that it's too embarassing to post, and just over fifteen minutes for the 1.5 miler. I've recently lost about ten pounds, and have about ten more to go, plus some muscle mass to bring back, particularly upper body. I've started Body For Life, and that's got the weight coming off but I haven't seen any muscle results yet (just a bit of fat coming off around the middle). So I've got the nutrition pretty much taken care of. I'd still like some suggestions for event-day and pre-event-day tips on any special prep. So other than "do lots of pullups" and "go run a lot," what have you got for me? edit: because I can't type worth a shit and my woman is giving me shit for it. witty subliminal message Guard your honor, let your reputation fall where it will, and outlast the bastards. 1* Quote Share this post Link to post Share on other sites
RoadRash 0 #2 February 25, 2005 QuoteI've recently lost about ten punds, and have about ten more to go, plus some muscle mass to bring back. He never listens to me...and wonders why I stopped saying...I told you so...... ~R+R...Yes, I am being a shit......~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites
Kennedy 0 #3 February 25, 2005 Now we have proof that women lie. No woman on earth has ever stopped saying "I told you so." (performing duck and cover as described in the official Guy Handbook)witty subliminal message Guard your honor, let your reputation fall where it will, and outlast the bastards. 1* Quote Share this post Link to post Share on other sites
RoadRash 0 #4 February 25, 2005 QuoteNow we have proof that women lie. No woman on earth has ever stopped saying "I told you so." (performing duck and cover as described in the official Guy Handbook) ...... Well mister...if I remember correctly...You are the one who has cheated the most on the diet...while ME ON THE OTHER HAND...have not......The only problem I have had lately is making the time to workout between longass shifts at work and classes... ~R+R...~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites
Kennedy 0 #5 February 25, 2005 Yeah, well, after my pitiful performance today, I've hit my "rock bottom." Hence this sad little cry for help. So who's got something good for me? helllp meeeeeeee....witty subliminal message Guard your honor, let your reputation fall where it will, and outlast the bastards. 1* Quote Share this post Link to post Share on other sites
RoadRash 0 #6 February 25, 2005 QuoteSo who's got something good for me? I do...... Quotehelllp meeeeeeee.... See, he's begging for it...... ~R+R...~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites
happythoughts 0 #7 February 25, 2005 Stretch, drink lots of water the day before, get plenty of sleep. This thread will be a lot shorter if you just call each other. Quote Share this post Link to post Share on other sites
ACMESkydiver 0 #8 February 25, 2005 Okay Mr. Fitness Expert...I was seriously just about to post this in the Women's Forum, but... So how do I keep my boobies from loosing weight whilest the rest of me does?!? I swear to Gawd if I lose more than 1 size in my chest while on this diet I'm getting implants...~Jaye Do not believe that possibly you can escape the reward of your action. Quote Share this post Link to post Share on other sites
happythoughts 0 #9 February 25, 2005 You can't if you lose fat. Fat is evenly distribute by a womans body in the way that fits the choices of her genes. All that fat is stored in all the cool female fat storage spots like breasts and thighs. It is just waiting to be used in breast feeding. Breast feeding reduces womens thigh fat by a lot. So, if you lose fat, you will lose it from all the spots. The body still has a "perfect" amount of fat that it wants to keep. Women who have had lipo, lose the fat cells from that spot. No more fat cells in the thighs? It just stores it in the alternates - breasts, abs, arms. It makes them look distorted. Solution? Tone up the muscle underneath and quit worrying about the fat. Women are soft and smell good. Quit messing with the soft part. Good posture takes 5 years off a womans age. Energy and good muscle tone are good for another 5. Quote Share this post Link to post Share on other sites
Amazon 7 #10 February 25, 2005 QuoteI did a practice run today on sore muscles, and I got few enough pullups that it's too embarassing to post, and just over fifteen minutes for the 1.5 miler. EESSH.. have you just considreed WALKING tht distance...in that amount of time.. You could put on some ankle weights.. Now for pullups.. how about something Orwellian.. how about the hang upside down boots.. and some free weights while hanging upside down... Quote Share this post Link to post Share on other sites skyyhi 0 #11 February 25, 2005 Okay, not enough upper body strength training in the body for life program...Up the weight and intensity for more muscle mass. . .also, increase protein consumption and decrease white carb consumption (e.g; white bread, flour, etc. . .)________________________________________ Take risks not to escape life… but to prevent life from escaping. ~ A bumper sticker at the DZ FGF #6 Darcy Quote Share this post Link to post Share on other sites ACMESkydiver 0 #12 February 25, 2005 QuoteBreast feeding reduces womens thigh fat by a lot. Dammit I knew there was a down side to getting my tubes tied! Where's a baby I can nurse for a couple of years... Screw it, I'm getting them made bigger. My husband has always loved my boobies, and I told him that I plan to get implants so they're the same size as they are now if they lose too much, and he said "Same as now? Huh-uh. If you're gonna do it, go even bigger." He got smacked for that one. "Friggin' fragga-lagga...I'm the one that has to carry these damn things around...'bigger' he says...fuggin' end up lookin' like Amazon or somethin'....grrr..." ~Jaye Do not believe that possibly you can escape the reward of your action. Quote Share this post Link to post Share on other sites Amazon 7 #13 February 25, 2005 Quotefuggin' end up lookin' like Amazon or somethin' Hey now watch it missy Quote Share this post Link to post Share on other sites cbain 0 #14 February 25, 2005 Ok, So I'm totally out of shape right now but there was one time I trained to do a 5K in 10 minute miles. I finished the 5K in 34 minutes. If you're training hard right up to the event then Don't train for a couple days before the event. That'll give you're body time to heal and you'll be surprised at your performance after 2 days rest. Also, I know it's only 1.5 miles but if you're out of shape you still have to remember to pace yourself. It's really easy to get caught up in the moment on the "big day" and start of too fast and not have enough umph left to finish it at that pace. Have friends there to cheer you on at the event, that really helped me knowing that I didn't want to disappoint them or myself. Eat a couple hours before the event but nothing too close to start time because you're likely to get sick. Plan a big celebration for afterwards! And work on your breathing, when I finally learned how to breath I finally learned how to run/jog. PS I hate running and will never do it again. I immediately quit after I accomplished my goal. Don't do that, I got fat again afterwards. Christina Quote Share this post Link to post Share on other sites GrumpySmurf 0 #15 February 25, 2005 QuoteI did a practice run today on sore muscles, and I got few enough pullups that it's too embarassing to post, and just over fifteen minutes for the 1.5 miler Hmm, running with sore muscles - not good. Ease up a bit - your body is telling you, "I'm healing - don't keep pushing me". I just started running again after taking nearly 5 years off (was prepping for the Ottawa marathon and got sick like nobody's business and swore never to do that again) - so I know your pain. Dunno what the 'Body for Life deal is, but I am guessing that they are steering you away from processed carbs and fat, and sticking to fruit, veggies, unproc carbs and high protien content - and lots and lots of water. Rather than sticking to just running and pulls ups - vary the routine both cardio and working out - try different activities - stationary bike, elliptical, treadmill - add in some group fitness classes too - those help alot, especially with motivation - since you do build a bond with those in class (suffering as a group tends to do that ) - try a good base weight routine - visit a gym, see if you can get a orientation and chat up a personal trainer about suggestions to meet your goals. 1.5 miles in 15 minutes is a good start. Keep it up. You'll hit your goal in no time, the hardest part is making the decision to start and you already conquered that - now the next hardest part is sticking with it. I just started the running about 4 weeks ago, and while I'm not tracking distance yet - I just topped 2,000 calories expended in just cardio last night - added in yoga, pilates, and weight training and all is moving along pretty good. Quote Share this post Link to post Share on other sites AggieDave 6 #16 February 25, 2005 Alrighty, something up my alley, strength training. I'm not too good with eating perfect and doing a lot of cardio (and I like to drink beer) so I'm not a good example for being lean...BUT I'm a very strong SOB and I earned that in the gym so I feel comfortable giving advice there... Here are somethings to consider. Firstly, the less you weigh the less strength it will take to do a pull up. Secondly you can train for a heavier you to make the light weight you easier to pull up. Thirdly, simply training for pull ups won't give you the full results you're looking for, you need to train the supporting muscles as well. Ok, some things I suggest you try: 1. Recovery time. Doing pull ups every single day won't increase your strength quickly, you'll over train the muscle groups and you'll actually get weaker before you get marginally stronger. You want atleast 1 day of recovery time, 2 after a really hard workout. 2. weighted pull ups. Using a hang belt (looks like a fucked up weight lifting belt with a chain on it to hang weights you would normally put on a barbell) start off light do 10 lbs and do 6 reps. Add 5lbs and do 5 reps...add 5lbs and do 4 reps then add 5 lbs and do 3 reps. If those last three reps don't take everything you've got and you don't need a little help or a little cheating on form to get the last pull up in, you're using too light of a weight, increase the initial weight and try again next time. 3. Now I'm not going to break down specific excersizes from this point on unless you want me too, but I'm going to give you ideas for groups of muscles that need to be strengthened. I want you do use powerlifting techniques for reps and sets to build strength instead of the BFL setup with is for more overall muscle building and weight loss. They both have their places, but they build different types of muscle fiber in each muscle. However, only use a powerlifting set for a large muscle group. Smaller groups such as delts, and arms can hurt you very quickly, stick with a normal rep/set pace. Shoulders, upper back, inner back lower back, abs, upper chest, lower and traps. Your biceps and triceps are worth working and it will help you out, but I'd put them together in one workout group. Now, what is a powerlifting set? 6 reps max, pyramid the weight up and go down to 3-4 reps. USE A SPOTTER! You're lifting heavier sets since you're doing less reps and you also need to spend a little more time between each set. Start easy and take it slow for the first couple of weeks, since you know how to lift weights, I'm not going to lecture you about that, but I will say dropping straight into a hardcore heavy workout with out having done it before its very easy to hurt yourself. So I want you to be careful. I would recommend cycling onto a workout like this for a couple of weeks then cycling off to your old workout. That shock will definately spur muscle growth.--"When I die, may I be surrounded by scattered chrome and burning gasoline." Quote Share this post Link to post Share on other sites complexity 0 #17 February 25, 2005 my brother-in-law did Body for LIfe and he had great results after about a month. He first lost a lot of weight and then after, he started to gain muscle mass and definition. Looks hard to do because of the strict eating regimen but i think it sounds like you are the right track!He also rotated doing 20-30 cardio (either the bike or running) with 45 minutes weights every day and took one day off a week (where he ate whatever he wanted). SO it wasn't too much working out. Maybe do that? Quote Share this post Link to post Share on other sites dan_iv 0 #18 February 25, 2005 you've already gotten alot of good advice on some of your topics but I thought I would throw this article out there to help you improve your[ur "http://cbass.com/Synaptic.htm"] pullups.[/url] remember, there is more then 1 way to get the results your are looking for, you need to try different things and evaluate what best works for YOU... Quote Share this post Link to post Share on other sites katiebear21 0 #19 February 25, 2005 Technically, all you have to do is burn about 3500 more calories per week than normal and you'll lose weight. How to accomplish that: 1. Drink water 2. Choose the parking spot furthest away (lots of walking) 3. Variety - run, walk, bike, rollerblade - whatever floats your boat but try to exericse all muscles. 4. Allow yourself 1 freebie day so you don't feel deprived of all your favorite greasy foods 5. Drink mixed drinks with diet soda mixers instead of beer - lots of calorie loss there 6. Have lots of extracurricular sex! Every good bonfire post has to end with sex! Katie Get your PMS glass necklace here Quote Share this post Link to post Share on other sites TheAnvil 0 #20 February 25, 2005 The twelve minute mile and a half is extremely do-able in 30 days. The 20 pullups would be extremely impressive. I think doing the Body for Life program is a great program to help your overall health but you also have to factor into your program the events for which you are training. I don't think BFL ideal for this. For the running, I'd recommend the following: Four run days per week. Day 1: 3 miles. Day 2: 2 miles of intervals Day 3: 3 miles day 4: 4 miles. M,W,Th,Sat is a good way to do this. You do NOT have to run the full 3 or 4 miles. Run at least half then walk/run the rest, running/jogging as much as you can. The idea is to get the distance in be it walk or run. 4 miles might seem long now but it really isn't. For the intervals, slowly jog for about 1/4 mile then sprint for 25 paces, jog for 25, sprint for 25, jog for 25, etc. until you are complete. If you are getting winded, jog for 50 and start a sprint 25/jog 50 or sprint 15/jog 30 sequence. DO NOT WALK. Doing the intervals will increase your speed faster than any other method of training. For the pullups: You need to take a balanced approach to these. I'd recommend working out three times per week. M,W,F would be great. Concentrate on the pullups but again, you need to work the body as a system. I think weights might help you a bit here, though I'm not a big proponent of them. I'd recommend doing the following basic workout to start: Do the following with no more than one minute break between sets: 3 sets of 25 push ups 3 sets of 25 sit ups 3 sets of 25 no-weight squats Then do 3 sets of 5-10 pull-ups. Superset the following: Alternating Dumbell Curls (10-15 reps) 10-20 squat thrusts One arm dumbell bent row (10-15 reps) Do three supersets, about a minute and some change between sets. Next, max out your pullups two or three times - rest for a couple of minutes between each try. Increase the #'s as you progress. Push yourself, but not too hard. Something like I've described above is fairly simple and shouldn't be too tough for anyone. For what you're wanting to do it should work pretty well. Don't forget to stretch before and after you workout. Good luck! Vinny the Anvil Post Traumatic Didn't Make The Lakers Syndrome is REAL JACKASS POWER!!!!!! Quote Share this post Link to post Share on other sites Casurf1978 0 #21 February 25, 2005 It sounds like your nutrion is pretty good from what you said. If you dont mind me asking how many meals are you eating a day? You might also want to look into other cardio exercises. Get a speed rope and do a few mins of that 3 times a week as a warm up before starting your routine. I'll jump 3-4 times a week for 15 min, not all at once: 2 min rope, 30 sec rest, then start over again. Like Aggie said rest is extremely important too; 7-8 hours of sleep at night would be ideal. Good luck too. Quote Share this post Link to post Share on other sites RoadRash 0 #22 February 25, 2005 Quote Get a speed rope and do a few mins of that 3 times a week as a warm up before starting your routine. I'll jump 3-4 times a week for 15 min, not all at once: 2 min rope, 30 sec rest, then start over again. Like Aggie said rest is extremely important too; 7-8 hours of sleep at night would be ideal. Good luck too. He has a jump rope...but I am almost positive it is not a speed rope...(I already tried to explain the difference...don't bother...)...But...The intervals are cool...I'm thinking about trying that......~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites RoadRash 0 #23 February 25, 2005 Oh and BTW...I'm supposedly his diet partner...though...I have been strict with the diet portion...the exercise portion has been one trial and tribulation after another... Here's my question:...is there somewhere on the net or otherwise that has various weight routines, and can anyone recommend a good cardio video? I have The Firm here at home...but I want something else to vary it...~R+R...~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites gmanpilot 0 #24 February 25, 2005 Check out Crossfit.com Lots of military and LE focused exercises._________________________________________ -There's always free cheese in a mouse trap. Quote Share this post Link to post Share on other sites Lindsey 0 #25 February 25, 2005 http://www.exrx.net/Lists/Directory.html linz-- A conservative is just a liberal who's been mugged. A liberal is just a conservative who's been to jail Quote Share this post Link to post Share on other sites Join the conversation You can post now and register later. If you have an account, sign in now to post with your account. Note: Your post will require moderator approval before it will be visible. Reply to this topic... × Pasted as rich text. Paste as plain text instead Only 75 emoji are allowed. × Your link has been automatically embedded. Display as a link instead × Your previous content has been restored. Clear editor × You cannot paste images directly. 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skyyhi 0 #11 February 25, 2005 Okay, not enough upper body strength training in the body for life program...Up the weight and intensity for more muscle mass. . .also, increase protein consumption and decrease white carb consumption (e.g; white bread, flour, etc. . .)________________________________________ Take risks not to escape life… but to prevent life from escaping. ~ A bumper sticker at the DZ FGF #6 Darcy Quote Share this post Link to post Share on other sites
ACMESkydiver 0 #12 February 25, 2005 QuoteBreast feeding reduces womens thigh fat by a lot. Dammit I knew there was a down side to getting my tubes tied! Where's a baby I can nurse for a couple of years... Screw it, I'm getting them made bigger. My husband has always loved my boobies, and I told him that I plan to get implants so they're the same size as they are now if they lose too much, and he said "Same as now? Huh-uh. If you're gonna do it, go even bigger." He got smacked for that one. "Friggin' fragga-lagga...I'm the one that has to carry these damn things around...'bigger' he says...fuggin' end up lookin' like Amazon or somethin'....grrr..." ~Jaye Do not believe that possibly you can escape the reward of your action. Quote Share this post Link to post Share on other sites
Amazon 7 #13 February 25, 2005 Quotefuggin' end up lookin' like Amazon or somethin' Hey now watch it missy Quote Share this post Link to post Share on other sites
cbain 0 #14 February 25, 2005 Ok, So I'm totally out of shape right now but there was one time I trained to do a 5K in 10 minute miles. I finished the 5K in 34 minutes. If you're training hard right up to the event then Don't train for a couple days before the event. That'll give you're body time to heal and you'll be surprised at your performance after 2 days rest. Also, I know it's only 1.5 miles but if you're out of shape you still have to remember to pace yourself. It's really easy to get caught up in the moment on the "big day" and start of too fast and not have enough umph left to finish it at that pace. Have friends there to cheer you on at the event, that really helped me knowing that I didn't want to disappoint them or myself. Eat a couple hours before the event but nothing too close to start time because you're likely to get sick. Plan a big celebration for afterwards! And work on your breathing, when I finally learned how to breath I finally learned how to run/jog. PS I hate running and will never do it again. I immediately quit after I accomplished my goal. Don't do that, I got fat again afterwards. Christina Quote Share this post Link to post Share on other sites
GrumpySmurf 0 #15 February 25, 2005 QuoteI did a practice run today on sore muscles, and I got few enough pullups that it's too embarassing to post, and just over fifteen minutes for the 1.5 miler Hmm, running with sore muscles - not good. Ease up a bit - your body is telling you, "I'm healing - don't keep pushing me". I just started running again after taking nearly 5 years off (was prepping for the Ottawa marathon and got sick like nobody's business and swore never to do that again) - so I know your pain. Dunno what the 'Body for Life deal is, but I am guessing that they are steering you away from processed carbs and fat, and sticking to fruit, veggies, unproc carbs and high protien content - and lots and lots of water. Rather than sticking to just running and pulls ups - vary the routine both cardio and working out - try different activities - stationary bike, elliptical, treadmill - add in some group fitness classes too - those help alot, especially with motivation - since you do build a bond with those in class (suffering as a group tends to do that ) - try a good base weight routine - visit a gym, see if you can get a orientation and chat up a personal trainer about suggestions to meet your goals. 1.5 miles in 15 minutes is a good start. Keep it up. You'll hit your goal in no time, the hardest part is making the decision to start and you already conquered that - now the next hardest part is sticking with it. I just started the running about 4 weeks ago, and while I'm not tracking distance yet - I just topped 2,000 calories expended in just cardio last night - added in yoga, pilates, and weight training and all is moving along pretty good. Quote Share this post Link to post Share on other sites
AggieDave 6 #16 February 25, 2005 Alrighty, something up my alley, strength training. I'm not too good with eating perfect and doing a lot of cardio (and I like to drink beer) so I'm not a good example for being lean...BUT I'm a very strong SOB and I earned that in the gym so I feel comfortable giving advice there... Here are somethings to consider. Firstly, the less you weigh the less strength it will take to do a pull up. Secondly you can train for a heavier you to make the light weight you easier to pull up. Thirdly, simply training for pull ups won't give you the full results you're looking for, you need to train the supporting muscles as well. Ok, some things I suggest you try: 1. Recovery time. Doing pull ups every single day won't increase your strength quickly, you'll over train the muscle groups and you'll actually get weaker before you get marginally stronger. You want atleast 1 day of recovery time, 2 after a really hard workout. 2. weighted pull ups. Using a hang belt (looks like a fucked up weight lifting belt with a chain on it to hang weights you would normally put on a barbell) start off light do 10 lbs and do 6 reps. Add 5lbs and do 5 reps...add 5lbs and do 4 reps then add 5 lbs and do 3 reps. If those last three reps don't take everything you've got and you don't need a little help or a little cheating on form to get the last pull up in, you're using too light of a weight, increase the initial weight and try again next time. 3. Now I'm not going to break down specific excersizes from this point on unless you want me too, but I'm going to give you ideas for groups of muscles that need to be strengthened. I want you do use powerlifting techniques for reps and sets to build strength instead of the BFL setup with is for more overall muscle building and weight loss. They both have their places, but they build different types of muscle fiber in each muscle. However, only use a powerlifting set for a large muscle group. Smaller groups such as delts, and arms can hurt you very quickly, stick with a normal rep/set pace. Shoulders, upper back, inner back lower back, abs, upper chest, lower and traps. Your biceps and triceps are worth working and it will help you out, but I'd put them together in one workout group. Now, what is a powerlifting set? 6 reps max, pyramid the weight up and go down to 3-4 reps. USE A SPOTTER! You're lifting heavier sets since you're doing less reps and you also need to spend a little more time between each set. Start easy and take it slow for the first couple of weeks, since you know how to lift weights, I'm not going to lecture you about that, but I will say dropping straight into a hardcore heavy workout with out having done it before its very easy to hurt yourself. So I want you to be careful. I would recommend cycling onto a workout like this for a couple of weeks then cycling off to your old workout. That shock will definately spur muscle growth.--"When I die, may I be surrounded by scattered chrome and burning gasoline." Quote Share this post Link to post Share on other sites
complexity 0 #17 February 25, 2005 my brother-in-law did Body for LIfe and he had great results after about a month. He first lost a lot of weight and then after, he started to gain muscle mass and definition. Looks hard to do because of the strict eating regimen but i think it sounds like you are the right track!He also rotated doing 20-30 cardio (either the bike or running) with 45 minutes weights every day and took one day off a week (where he ate whatever he wanted). SO it wasn't too much working out. Maybe do that? Quote Share this post Link to post Share on other sites
dan_iv 0 #18 February 25, 2005 you've already gotten alot of good advice on some of your topics but I thought I would throw this article out there to help you improve your[ur "http://cbass.com/Synaptic.htm"] pullups.[/url] remember, there is more then 1 way to get the results your are looking for, you need to try different things and evaluate what best works for YOU... Quote Share this post Link to post Share on other sites
katiebear21 0 #19 February 25, 2005 Technically, all you have to do is burn about 3500 more calories per week than normal and you'll lose weight. How to accomplish that: 1. Drink water 2. Choose the parking spot furthest away (lots of walking) 3. Variety - run, walk, bike, rollerblade - whatever floats your boat but try to exericse all muscles. 4. Allow yourself 1 freebie day so you don't feel deprived of all your favorite greasy foods 5. Drink mixed drinks with diet soda mixers instead of beer - lots of calorie loss there 6. Have lots of extracurricular sex! Every good bonfire post has to end with sex! Katie Get your PMS glass necklace here Quote Share this post Link to post Share on other sites
TheAnvil 0 #20 February 25, 2005 The twelve minute mile and a half is extremely do-able in 30 days. The 20 pullups would be extremely impressive. I think doing the Body for Life program is a great program to help your overall health but you also have to factor into your program the events for which you are training. I don't think BFL ideal for this. For the running, I'd recommend the following: Four run days per week. Day 1: 3 miles. Day 2: 2 miles of intervals Day 3: 3 miles day 4: 4 miles. M,W,Th,Sat is a good way to do this. You do NOT have to run the full 3 or 4 miles. Run at least half then walk/run the rest, running/jogging as much as you can. The idea is to get the distance in be it walk or run. 4 miles might seem long now but it really isn't. For the intervals, slowly jog for about 1/4 mile then sprint for 25 paces, jog for 25, sprint for 25, jog for 25, etc. until you are complete. If you are getting winded, jog for 50 and start a sprint 25/jog 50 or sprint 15/jog 30 sequence. DO NOT WALK. Doing the intervals will increase your speed faster than any other method of training. For the pullups: You need to take a balanced approach to these. I'd recommend working out three times per week. M,W,F would be great. Concentrate on the pullups but again, you need to work the body as a system. I think weights might help you a bit here, though I'm not a big proponent of them. I'd recommend doing the following basic workout to start: Do the following with no more than one minute break between sets: 3 sets of 25 push ups 3 sets of 25 sit ups 3 sets of 25 no-weight squats Then do 3 sets of 5-10 pull-ups. Superset the following: Alternating Dumbell Curls (10-15 reps) 10-20 squat thrusts One arm dumbell bent row (10-15 reps) Do three supersets, about a minute and some change between sets. Next, max out your pullups two or three times - rest for a couple of minutes between each try. Increase the #'s as you progress. Push yourself, but not too hard. Something like I've described above is fairly simple and shouldn't be too tough for anyone. For what you're wanting to do it should work pretty well. Don't forget to stretch before and after you workout. Good luck! Vinny the Anvil Post Traumatic Didn't Make The Lakers Syndrome is REAL JACKASS POWER!!!!!! Quote Share this post Link to post Share on other sites
Casurf1978 0 #21 February 25, 2005 It sounds like your nutrion is pretty good from what you said. If you dont mind me asking how many meals are you eating a day? You might also want to look into other cardio exercises. Get a speed rope and do a few mins of that 3 times a week as a warm up before starting your routine. I'll jump 3-4 times a week for 15 min, not all at once: 2 min rope, 30 sec rest, then start over again. Like Aggie said rest is extremely important too; 7-8 hours of sleep at night would be ideal. Good luck too. Quote Share this post Link to post Share on other sites
RoadRash 0 #22 February 25, 2005 Quote Get a speed rope and do a few mins of that 3 times a week as a warm up before starting your routine. I'll jump 3-4 times a week for 15 min, not all at once: 2 min rope, 30 sec rest, then start over again. Like Aggie said rest is extremely important too; 7-8 hours of sleep at night would be ideal. Good luck too. He has a jump rope...but I am almost positive it is not a speed rope...(I already tried to explain the difference...don't bother...)...But...The intervals are cool...I'm thinking about trying that......~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites
RoadRash 0 #23 February 25, 2005 Oh and BTW...I'm supposedly his diet partner...though...I have been strict with the diet portion...the exercise portion has been one trial and tribulation after another... Here's my question:...is there somewhere on the net or otherwise that has various weight routines, and can anyone recommend a good cardio video? I have The Firm here at home...but I want something else to vary it...~R+R...~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~ Fly the friendly skies...^_^...})ii({...^_~... Quote Share this post Link to post Share on other sites
gmanpilot 0 #24 February 25, 2005 Check out Crossfit.com Lots of military and LE focused exercises._________________________________________ -There's always free cheese in a mouse trap. Quote Share this post Link to post Share on other sites
Lindsey 0 #25 February 25, 2005 http://www.exrx.net/Lists/Directory.html linz-- A conservative is just a liberal who's been mugged. A liberal is just a conservative who's been to jail Quote Share this post Link to post Share on other sites
