Health and Fitness

[jvalles69]

Initial post is twofold, but thought it would also be a good place for people to share their health and fitness tips, training regimes for certain skils, and lose weight quick tips (healthily of course), supplements etc.

1. I'm basically hitting my mid 30's and find it harder to keep weight/fat off.  I play bball 2-3 times a week and during footy season I train twice a week and play on weekends, but still can't seem to get my weight below the 88-90kg area (I'm not fat, but I am solid for someone only 5'8").  I know by interval training on soft sand I can burn a lot of fat in a short amount of time, but don't get to do it enough times per week.  Weekends come and 1 or 2 meals eating out (not even unhealthy, but prob bigger portions than home), a few beers (don't drink much at all any more, 4-5 standard drinks every fortnight or so) put me back to the start again by monday.  Basically want to know what you guys do to keep in shape, what works well, what doesn't etc.

2. This is meant to be fun but I fear it may not be so fun... My mate's bucks party is in Cambodia at the end of December.  We have 3 days to cycle ~ 330km over 3 days from Phnom Penh to Siem Reap in order to reach Siem Reap by the big party night on NYE.  Basically my training is going to be cycling a few times a week, slowly increasing my distance, the plan is to try and cover 80-90kms per day, with maybe 20km on the 4th day which will be NYE.  A few of the guys think it's going to be easy, I tend to disagree, I know I'll be able to do it, but there are a few guys that might struggle.  I'm assuming sunstroke, dehydration and muscle fatigue will be the biggest issuess with secondary issues being a big fat pain in my ass form the saddle, but there's also the risk someone eats something dodgy and gets a case of the showers (that would flower your time away big time)!  Any guys on here experienced in cycling and can shed some light on how to prepare for this?

Would love to hear some new exercise techniques and tips to add to my own.

[JBs-Hawks]

#1: Diet
#2: Exercise

[jvalles69]

#1: Diet
#2: Exercise

Definitely, trying to cut out as much sugar and carbs as I can and choosing healthier options.

[PICCOLLO]

Doing my first marathon this year before the body packs it in.  Anyone who has done one and got tips, let me know!

Am pretty much starting from scratch after a nasty recurring hammy all year.  Up to 2x13km runs a week. Am just going to increase by a km a week for the time being.  Got a tough 6 months ahead.

[jvalles69]

Doing my first marathon this year before the body packs it in.  Anyone who has done one and got tips, let me know!

Am pretty much starting from scratch after a nasty recurring hammy all year.  Up to 2x13km runs a week. Am just going to increase by a km a week for the time being.  Got a tough 6 months ahead.

I'm a horrible runner, but a site called wiggle.com sell pretty cheap packs of supplements for different types of training including marathons.  I got a cycling one that arrived today, for $16 it had a fair bit of value in it!

[GoLions]

Doing my first marathon this year before the body packs it in.  Anyone who has done one and got tips, let me know!

Am pretty much starting from scratch after a nasty recurring hammy all year.  Up to 2x13km runs a week. Am just going to increase by a km a week for the time being.  Got a tough 6 months ahead.

I'm a horrible runner, but a site called wiggle.com sell pretty cheap packs of supplements for different types of training including marathons.  I got a cycling one that arrived today, for $16 it had a fair bit of value in it!

I usually check out the bombers page for that

inb4 showerstorm

[fanTCfool]

How can you take any site called wiggle.com seriously? I would've expected 4 coloured skivvies, a pirate and a dinosaur.

[T Dog]

How can you take any site called wiggle.com seriously? I would've expected 4 coloured skivvies, a pirate and a dinosaur.

Oh C'mon..wake up JeffFTC you fool   ;D

[PICCOLLO]

Doing my first marathon this year before the body packs it in.  Anyone who has done one and got tips, let me know!

Am pretty much starting from scratch after a nasty recurring hammy all year.  Up to 2x13km runs a week. Am just going to increase by a km a week for the time being.  Got a tough 6 months ahead.

I'm a horrible runner, but a site called wiggle.com sell pretty cheap packs of supplements for different types of training including marathons.  I got a cycling one that arrived today, for $16 it had a fair bit of value in it!

They were good for grey import running shoes too, back in the day.  Then all the brands stopped them exporting to other countries.  No more $200 New Balance shoes for $90.

[The_Captain]

Best fat loss method. Interval training. Get the heart rate close to 80% max. Whether that be sprinting, swimming or cycling.

As for food. Best way is to count calories. If your not losing weight, reduce slowly. All trial and error really. Try to get a decent amount of protein and fats. With some carbs in there. All about balance.

Good luck!

[Capper]

I used to do this three times a week at the gym (but not at the moment due to an injured knee) lost about 25kg in 5 months

Cycle 10km (fastest you can go)
10 situps
10 pushups
10 leg lifts
10 russian twists
run 1km (fastest you can go)
10 situps
10 pushups
10 leg lifts
10 russian twists
500m rowing machine (fastest you can go)
10 situps
10 pushups
10 leg lifts
10 russian twists

on non gym days i was doing about 3-6 reps of
10 situps
10 pushups
10 leg lifts
10 russian twists

at the moment im only doing cardio, so i do about 30kms on the exercise bike 3 times a week and walk everywhere

If i didnt eat bad food and drink lots of coke, i would be in great shape (as i sit here eating Chinese and drinking coke)

[jvalles69]

Best fat loss method. Interval training. Get the heart rate close to 80% max. Whether that be sprinting, swimming or cycling.

As for food. Best way is to count calories. If your not losing weight, reduce slowly. All trial and error really. Try to get a decent amount of protein and fats. With some carbs in there. All about balance.

Good luck!

Agreed that this works the best for me, I do soft sand sprinting, but it's harder now in Perth with no daylight savings.  Closer it gets to summer the better!

[Kellogscrunchynut]

What are Russian twists?

[Bill Manspeaker]

What are Russian twists?

zi Russian's version of a nipple cripple used with clamps and a twisting machine

[The_Captain]

Best fat loss method. Interval training. Get the heart rate close to 80% max. Whether that be sprinting, swimming or cycling.

As for food. Best way is to count calories. If your not losing weight, reduce slowly. All trial and error really. Try to get a decent amount of protein and fats. With some carbs in there. All about balance.

Good luck!

Agreed that this works the best for me, I do soft sand sprinting, but it's harder now in Perth with no daylight savings.  Closer it gets to summer the better!

yeah that is a good heart rate lifter. If getting to the beach takes too long, hill sprints on grass are also killer. Even more killer are hill sprints on sand.