Exercising and losing weight

[Enye]

wah... i realised with reduced running interval to 2x per week, running performance improvements are quite dramatic

letting your body recover properly before every run is really the key.... for me at least

just to share my personal experience....

😬😅

[Roborovskii]

18 hours ago, Staff69 said:

Hey guys, how to get more cuts

 

Slice the meat thinner and you will get more cuts. 😁
*j/k* just reduce and watch caloric intake, especially empty calories in drinks, snacks & desserts, etc. if your exercise is regular then just maintain it. Food intake is a major component in fat loss.

[Staff69]

30 minutes ago, Roborovskii said:

Slice the meat thinner and you will get more cuts. 😁
*j/k* just reduce and watch caloric intake, especially empty calories in drinks, snacks & desserts, etc. if your exercise is regular then just maintain it. Food intake is a major component in fat loss.

Errr...I live to eat, any other ways🤣

[Roborovskii]

10 minutes ago, Staff69 said:

Errr...I live to eat, any other ways🤣

Well then exercise more to offset a live-to-eat diet. The input (eat) and output (exercise/activity) equation is quite straight forward. An alternative possibility is to put on a significantly larger amount of muscle mass to consume calories at rest.... but i feel this plays only a small portion and cannot offset any cookie monster type of diet. The recommended caloric deficit per day for weight loss is about 500 kcal... 
This list may help your counting - https://danielfooddiary.com/2015/09/28/calories/
It might also help to know your own average resting metabolic rate - https://www.verywellfit.com/metabolism-facts-101-3495605

[Staff69]

Thanks, will try to run more.

[Ender]

4 hours ago, Enye said:

wah... i realised with reduced running interval to 2x per week, running performance improvements are quite dramatic

letting your body recover properly before every run is really the key.... for me at least

just to share my personal experience....

😬😅

I only do once a week.

[TangoCharlie]

4 hours ago, Enye said:

wah... i realised with reduced running interval to 2x per week, running performance improvements are quite dramatic

letting your body recover properly before every run is really the key.... for me at least

just to share my personal experience....

😬😅

Effects similar to tapering for a race, imo.

Depends on distance. If you training for FM with 2x a week, I have my doubts on the improved performance part.

I don't think I am good enough for hm even with 2x a week training.😄

But most times I run for fun and relaxation only.

[Philipkee]

Somewhat funny and somewhat relevant.

[Enye]

1 hour ago, TangoCharlie said:

Effects similar to tapering for a race, imo.

Depends on distance. If you training for FM with 2x a week, I have my doubts on the improved performance part.

I don't think I am good enough for hm even with 2x a week training.😄

But most times I run for fun and relaxation only.

boss... i not training for anything 

leisure runs to keep fit... approx 1-1.5 hours depending on time available, mood and feel that day

😬😅

[Tianmo]

On 7/11/2020 at 6:38 PM, Staff69 said:

Hey guys, how to get more cuts

 

[Myxilplix]

Still swinging my bells around. Tempted to get a 24kg but to be honest my single-arm swings with the 16kg aren't always great.

Heavy rain today so i worked out at home and just did portions of the get-up to avoid the risk of any dropping. Had someone observing my form and inspecting the equipment during the workout.

[Kxbc]

50 minutes ago, Myxilplix said:

Still swinging my bells around. Tempted to get a 24kg but to be honest my single-arm swings with the 16kg aren't always great.

Heavy rain today so i worked out at home and just did portions of the get-up to avoid the risk of any dropping. Had someone observing my form and inspecting the equipment during the workout.

once i lay out the yoga mat, my youngest cat will be on it straight away before i am even ready. 😁

[Lala81]

1 hour ago, Myxilplix said:

Still swinging my bells around. Tempted to get a 24kg but to be honest my single-arm swings with the 16kg aren't always great.

Heavy rain today so i worked out at home and just did portions of the get-up to avoid the risk of any dropping. Had someone observing my form and inspecting the equipment during the workout.

I actually been doing more goblet squats than swings. Main reason is knee discomfort. Somehow doing goblet squats, i can just do a better squat position that doesn't hurt my knees.

When swinging, too many things to concentrate on and the forward swing probably makes me load my knees anteriorly.

Edited July 13, 2020 by Lala81

[Myxilplix]

2 hours ago, Lala81 said:

I actually been doing more goblet squats than swings. Main reason is knee discomfort. Somehow doing goblet squats, i can just do a better squat position that doesn't hurt my knees.

When swinging, too many things to concentrate on and the forward swing probably makes me load my knees anteriorly.

I figure it's the position of the weight that helps balance the body in the goblet squat and helps you go deeper. I do the prying ones as per the S&S warm-up but not on their own.

Maybe you can record yourself doing swings, might give you an idea of what the issues are. I do it sometimes just to check on my form, particularly what my back is doing. Still i'm considering getting some personal training sessions with a strongfirst-certified trainer to improve my form for the swings and technique for the get-up.

[Ender]

Good work horse even though I don't really like the ride. Clunky and heavy. Wanted to retire it 500km, but felt abit sayang.. Finally retired it at 1013km, a day before election,

From the wear pattern, this pair of shoes gave me severe under pronation. 

 

[Ender]

Does this mean 20 sec of Tabata not effective? But tabata recovery time is short too, 10 sec.

 

https://www.sciencedaily.com/releases/2019/12/191217105219.htm

Quote

 

HIIT timing matters for increasing fitness

60-second intervals with 60-second breaks are effective whereas 30-second ones and 120-second rests aren't

Date: December 17, 2019

Source:  The Physiological Society

Summary:  High intensity interval training (HIIT) is only effective for improving fitness when performed at 60-second intervals, according to new research.

High intensity interval training (HIIT) is only effective for improving fitness when performed at 60-second intervals, according to new research from Liverpool John Moores University, presented today (Tuesday 17 December) at The Physiological Society early career conference, Future Physiology 2019: Translating Cellular Mechanisms into Lifelong Health Strategies.

Currently 40% of people in the UK do not meet the Government's physical activity guidelines, with a lack of time cited as the most common barrier.

HIIT, meaning short burst (anywhere from 20 to 90 seconds) of intense cardio exercises is a time-efficient alternative that has been making headlines in the last decade. Specifically, home-based HIIT, which involves doing HIIT training at home using simple body weight exercises, has become popular because it gets rid of the barriers such as the time and money required to go to the gym..

Researchers at Liverpool John Moores University compared two popular HIIT protocols (60HIIT and 30HIIT) performed for six weeks, three times per week, in a sample of 26 previously sedentary men and women. 60HIIT means 6-10 60-second intervals with 60 seconds of rest, whereas 30HIIT means 4-8 30 seconds intervals with 120 seconds of rest.

They kept track of training adherence and intensity remotely via a heart rate monitor that fed info through a mobile app. The researchers looked at three parameters of fitness: aerobic capacity, stiffness of arteries, and body composition (meaning how much muscle and fat they had) during the six weeks of HIIT.

Aerobic capacity increased after six weeks of 60HIIT but there was no difference for 30HIIT on any of the three parameters. This means that 60HIIT should be used over 30HIIT because the former improves fitness whereas the latter doesn't.

Hannah Church, one of the researchers involved said:

"In order for people to get the most out of HIIT, which may be the answer to the difficulties of paying for and getting to the gym, we need to get the timing right. Our research showed just how important this is, because we found that 30 second intervals with 120 seconds of rest meant that participants' heart rates didn't stay up. 120 seconds is just too long to be resting for!"

Story Source:

Materials provided by The Physiological Society. Note: Content may be edited for style and length.

 

 

[Kxbc]

On 7/16/2020 at 12:00 AM, Ender said:

Does this mean 20 sec of Tabata not effective? But tabata recovery time is short too, 10 sec.

 

https://www.sciencedaily.com/releases/2019/12/191217105219.htm

 

work 30 sec, rest 2 min is too much lah. even work 1 min, rest 2 min is too much. HR would have gone down in that 2 min if the goal is to keep HR elevated. Rest is only longer if end goal is power or strength iirc.

I find 60 on, 60 off quite doable but by 8th round, tyre pitchia liao.

[Ender]

Just now, Kxbc said:

work 30 sec, rest 2 min is too much lah. even work 1 min, rest 2 min is too much. HR would have gone down in that 2 min if the goal is to keep HR elevated. Rest is only longer if end goal is power or strength iirc.

I find 60 on, 60 off quite doable but by 8th round, tyre pitchia liao.

For running, 2 min rest and recovery is common in interval training. Coz idea is to do max power with each interval.  Only when you recovered fully, then you can give push your power to the max, instead of dropping with each interval. Different school of thought. But then running interval tends to be more than 60 secs, so I don't know if that would mitigate the bad effect of long recovery, mentioned in the study.