I am looking to try to get back in shape. Quick back story. I fractured my tibial plateau about 6 years ago. I'm finally getting over the mental block of possibly reinjuring my knee. I have put on about 50 pounds that I would love to lose again. I have started jogging lightly on the treadmill. I do about a mile and a half at about 4.6 speed. If I do this about 5 times plus weight training would it be enough to see any change or would I have to run for a longer period of time? Sent from my Nexus S using Tapatalk 2
The amount of calories you burn at 4.6 speed for 1.5 miles will depend on your weight. I would increase the distance of your run at that speed(4.6) and/or gradually increase the speed and distance. The longer you run the more calories you will burn. You will see change as long as you eat less then you burn off. There are many calorie calculators available online that can help you find your maintenance calories and go from there. Good Luck!
I am in no way shape or form a workout guru, but I have recently started training with one of my dad's marines who is a certified nutritionist and a bodybuilder (not pro). I would say that it would be more than just running on a treadmill every day. You need to start lifting weights, and most importantly, diet.
Long, slow endurance running is not good for losing lots of weight, especially fat. Short bursts of high intensity cardio is much better at burning fat and helping you lose weight. Also, as mentioned your diet plays a big part in how much weight you lose. Calories in < calories out. Aim for cutting out 250 food calories and burning an additional 250 calories everyday and you'll lose a pound a week (3500 calories/pound). Over the course of a year, you'll lose that 50 pounds you gained. Good luck.
I did say i would include weight training. My question is more centered around the running. Sent from my Nexus S using Tapatalk 2
Albert, you're gonna turn the fat into muscle with weight training on top of the running, are you trying to shred or develop muscle?
Quite frankly its not so much what you do to start as long as you get into a routine and gradually increase from there. If you're just getting back into the swing of things take it easy and progress. Obviously high intensity or an extended run is best; but that's not probable for most people (much less starting the work out process again.) Diet is the actual key to losing the weight. There is no specific formula for this; but just eat less and eat healthy... even though it's stupid hard to do lol.
I'm trying to lose fat. I don't really want to be the most shredded guy at the gym. Just want my clothes to fit me comfortably. I am slowly trying to rebuild some muscle in my leg. The problem is I don't think my leg can hold up to high intensity training. I have some nerve damage and have constant pain. So doing my best to take it slow. Sent from my Nexus S using Tapatalk 2
you swim at all or no? swimming is killer for the whole body, might not hurt as bad or it might be worse depending on stroke you use, might sound dumb but lot of those pool cardio classes are good, YMCA gym or natatorium etc....might be worth looking into.
I suck at swimming. Not really a water person. I have been using the Nike + plus to track my running. It helps me stay motivated cuz it let's me keep track of progress Sent from my Nexus S using Tapatalk 2
nah was thinking more water aerobics.....long as your heart is working, you're sweating= losing calories...you burn alot in the pool, poeple don't realize that because you don't feel the sweat. have you swapped your diet at all
I'm starting the diet already. Staying away from sodas trying to focus on eating more chicken and veggies and significantly reducing fast foods. And foods with a high calories Sent from my Nexus S using Tapatalk 2
Cut fast food out COMPLETELY. There's really no use for it if you're wanting to be fit. If you are in a hurry and need some food it's ok to stop at a Subway and get something decent. That's the only "fast food" I eat anymore. As others have said, find a program that works for you. Modify the exercises that cause pain to your prior injury. In time you may strengthen the area injured and the pain may become less or at least bearable. The treadmill may be a good start, but you're gonna have to step it up pretty quick. That treadmill does a lot of work for you.
If you're able to, HIIT (high intensity interval training) will be great for fat loss. It's more effective at burning fat than just running or jogging at a constant pace. An example for a treadmill would be 1min fast run on 7-8 and then 1min steady jog on 4-5. This will get your heart rate up and down higher and burn more calories. Ultimately though fat loss is nothing more than calories in/calories out. Try to cut carbs as much as possible and eat small, frequent meals...every 2 hrs or so to keep your metabolism high. Don't starve yourself just eat clean calories high in protein. This time last year I was about 230lbs and have gotten down to around 180now and added some good muscle as well. And that was kinda taking my time and not being 100% committed like I should have been. Diet is crucial though. If anything I'd say its 70% diet 30% weights/exercise...especially when it comes to abs. Those are made in the kitchen. You can do thousands of crunches and never see a single ab if your eating pizza and donuts every day. Good luck!
Thanks guys. I'm gonna do my best to try to tough it out. The diet is absolutely the toughest part. As far as the hiit, how long should the sessions be? Sent from my Nexus S using Tapatalk 2
Diet is key, I lost 52lbs in 3 months with no exercise. Cut carbs to less than 30gms a day (sugar carbs), supp with b6&12, calcium pyruvate, potassium, vitamin d and this is a big must; a full gallon of water a day. Eating several small times a day stokes your metabolism and stay away from any caffeine.
