BoxRec

I'm on a fitness drive and have been doing 2 mile runs every 3 days to try and build myself up after 6 years of being a couch potato. i'd like to get stronger and more endurance. my goal last year was to lose weight and i dropped from 13.5 stone to 10 which i was chuffed about

so im 10 stone but none of that is muscle D

this year is to improve my fitness

so far my plan is:
Continuing the runs 3 days a week maybe building up to 5 or 10K gradually
i'm planning to start doing Circuit training on a Monday
and thinking of taking up some sort of self defense/fighting classes. TKD and Kickboxing are the closest and most convenient for me but i'm open to other things if theres something better you guys can recomend

I was going to do kettlebelling but the place that did the classes has stopped

any advice or comments welcome cheers

EDIT

i have a problem with 1 of my shoulders which means i cant straighten my shoulders properly which means pull ups and lifting bar bells isnt too easy for me at the best of times

Try to get your 2 miles up to 5k. I found that helped me a lot. When I was doing 2 miles, I would struggle to run more. If I run 5K which I do a lot, then I find, when I can be arsed, I can run further (5 miles and such.) Sorry that it's shite advice, but it helped me.

What is your 2 mile PB, without lying.



Mine is 17-51, so quite shite.

Dioufy wrote:What is your 2 mile PB, without lying.



Mine is 17-51, so quite shite.

i think just under 20 min, diepnds on how assed i am i average 20-25 min. i like it because its mixed surface. Tarmac, sand and grass

Dioufy wrote:Try to get your 2 miles up to 5k. I found that helped me a lot. When I was doing 2 miles, I would struggle to run more. If I run 5K which I do a lot, then I find, when I can be arsed, I can run further (5 miles and such.) Sorry that it's shite advice, but it helped me.

no advice is unwelcome here i'll do my best to start building up to 5k

Yep, I average about 19 mins for 2 miles, so not too quick. If you're on 10 stone, piss wet through, then Starting Strenght is FOR YOU.

It'll help you put on a few kilos in muscle on in not too long, but ti's hard and you need to be motivated to do it.

Dioufy wrote:Yep, I average about 19 mins for 2 miles, so not too quick. If you're on 10 stone, piss wet through, then Starting Strenght is FOR YOU.

It'll help you put on a few kilos in muscle on in not too long, but ti's hard and you need to be motivated to do it.

i think i'll have to start off on what i've planned and build up otherwise i think i'd die.

when i first started running i did 2 miles but had to stop 3 times for breaks 8) so i'm still happy i can do it at all D

Adamj1987 wrote:

Dioufy wrote:Yep, I average about 19 mins for 2 miles, so not too quick. If you're on 10 stone, piss wet through, then Starting Strenght is FOR YOU.

It'll help you put on a few kilos in muscle on in not too long, but ti's hard and you need to be motivated to do it.

i think i'll have to start off on what i've planned and build up otherwise i think i'd die.

when i first started running i did 2 miles but had to stop 3 times for breaks 8) so i'm still happy i can do it at all D

Can you run 2 miles now without stopping?

Adam, I started running a couple of months back after being a 5"8 porker with a cracking set of tits.

I was smashing out 2 mile, then 3, then was getting bored at that time.

Now I do 20 mins of interval running.

- 1 minute fast walk.
- 1 minute sprint.
- 1 minute fast walk.
- 1 minute sprint...

... and so forth.

Gets the heart rate up and down quicker (so I've been told).

Dioufy wrote:

Adamj1987 wrote:

Dioufy wrote:Yep, I average about 19 mins for 2 miles, so not too quick. If you're on 10 stone, piss wet through, then Starting Strenght is FOR YOU.

It'll help you put on a few kilos in muscle on in not too long, but ti's hard and you need to be motivated to do it.

i think i'll have to start off on what i've planned and build up otherwise i think i'd die.

when i first started running i did 2 miles but had to stop 3 times for breaks 8) so i'm still happy i can do it at all D

Can you run 2 miles now without stopping?

yes and i sprint last 400M

jBacca wrote:Adam, I started running a couple of months back after being a 5"8 porker with a cracking set of tits.

I was smashing out 2 mile, then 3, then was getting bored at that time.

Now I do 20 mins of interval running.

- 1 minute fast walk.
- 1 minute sprint.
- 1 minute fast walk.
- 1 minute sprint...

... and so forth.

Gets the heart rate up and down quicker (so I've been told).

i'll see what your thread throws up.

i enjoy my runs and the walk down to the lake i run around as i listen to my podcasts so the time goes quicker

jBacca wrote:Adam, I started running a couple of months back after being a 5"8 porker with a cracking set of tits.

I was smashing out 2 mile, then 3, then was getting bored at that time.

Now I do 20 mins of interval running.

- 1 minute fast walk.
- 1 minute sprint.
- 1 minute fast walk.
- 1 minute sprint...

... and so forth.

Gets the heart rate up and down quicker (so I've been told).

Great post. Love that first line.

How has that worked out for you, mate?

I think it's maybe best to mix up distance and interval training.

Adamj1987 wrote:

Dioufy wrote:

Adamj1987 wrote: i think i'll have to start off on what i've planned and build up otherwise i think i'd die.

when i first started running i did 2 miles but had to stop 3 times for breaks 8) so i'm still happy i can do it at all D

Can you run 2 miles now without stopping?

yes and i sprint last 400M

Maybe increase the distance by a 100m a week or so?

Dioufy wrote:

Adamj1987 wrote:

Dioufy wrote: Can you run 2 miles now without stopping?

yes and i sprint last 400M

Maybe increase the distance by a 100m a week or so?

ill try and judge where each 100 is i know the bit i sprint is exactly 400m from a board thats up. i sometimes sprint other bits if the swans or geese attack me

I have a 5K tomorrow, and that kebab I ate tonight is making me dread it.

Dioufy wrote:

jBacca wrote:Adam, I started running a couple of months back after being a 5"8 porker with a cracking set of tits.

I was smashing out 2 mile, then 3, then was getting bored at that time.

Now I do 20 mins of interval running.

- 1 minute fast walk.
- 1 minute sprint.
- 1 minute fast walk.
- 1 minute sprint...

... and so forth.

Gets the heart rate up and down quicker (so I've been told).

Great post. Love that first line.

How has that worked out for you, mate?

I think it's maybe best to mix up distance and interval training.

I was mainly trying to improve myself because I've got back into 5aside football and even though I got to the stage where I felt I could jog forever, I was still knackered during a match.

The interval training seems to have helped because I'm always stop-starting and I can actually last a full game of footie now.

I'm also looking better too. My belly fat has dropped off me and no-ones asking me for a soapy tit-wank anymore (admittedly I'm peeved because I liked the attention).

I'm trying to work on my heart rate. When I'm sprinting it's between 170-185. When I'm spending a minute walking it's dropping to the late 150's.

I know that's high but it's what to be expected after spending 5 years getting stoned and eating crap all the time (with little to no exercise).

I have just started running again after a bad bad ankle injury - it make Antonio Valencia's injury against Rangers look like a period pain. I now have titties. Wanna get rid of them. Am up to running 5k again, but wanna try to do more.

You need to have a more holistic approach to your goals - for starters you need to get your shoulder fixed (trust me, it's taken six months to sort mine out!) rather than just accept it as an occupational hazard.
If you want an overall, varied programme that will address both your strength and CV needs I can't recommend www.crossfit.com enough.

Lift heavy weights, many times. 20-30 min of cardio after lifting. Eat a clean, high protein, low sugar/fat diet. Repeat.

With food concentrate on eating fish, pasta, white meats as they have carbs. and instead of drinking full fat milk switch from drinking full fat milk switch to semi skimmed milk. When cooking switch to grilling and steaming rather than frying as you will get the full flavours and it is considerably more healthier, also cut down the beers and wine and if you smoke lay off them. With the weights in the gym, start low in order to get the muscles use to liftting weights in accordance with the equipment whether it be shoulder lifts and pec decks and for the abs and then gradually go up to the weights as you feel more comfortable in lifting the weights in blocks of 15 reps.

IRLangmaid25 wrote:With food concentrate on eating fish, pasta, white meats as they have carbs. and instead of drinking full fat milk switch from drinking full fat milk switch to semi skimmed milk. When cooking switch to grilling and steaming rather than frying as you will get the full flavours and it is considerably more healthier, also cut down the beers and wine and if you smoke lay off them. With the weights in the gym, start low in order to get the muscles use to liftting weights in accordance with the equipment whether it be shoulder lifts and pec decks and for the abs and then gradually go up to the weights as you feel more comfortable in lifting the weights in blocks of 15 reps.

Sorry fella, but there's some bad advice mixed in wth the good stuff you've written.
Fish and white meats are good protein sources, not carbs.
Pasta should be avoided as there are far better carb sources.
The pec deck is a terrible substitute for free weights as it articifically limits the range of movement.

Deserter wrote:

IRLangmaid25 wrote:With food concentrate on eating fish, pasta, white meats as they have carbs. and instead of drinking full fat milk switch from drinking full fat milk switch to semi skimmed milk. When cooking switch to grilling and steaming rather than frying as you will get the full flavours and it is considerably more healthier, also cut down the beers and wine and if you smoke lay off them. With the weights in the gym, start low in order to get the muscles use to liftting weights in accordance with the equipment whether it be shoulder lifts and pec decks and for the abs and then gradually go up to the weights as you feel more comfortable in lifting the weights in blocks of 15 reps.

Sorry fella, but there's some bad advice mixed in wth the good stuff you've written.
Fish and white meats are good protein sources, not carbs.
Pasta should be avoided as there are far better carb sources.
The pec deck is a terrible substitute for free weights as it articifically limits the range of movement.

With the food stuff as I was doing it from memory from my (very rusty) GCSE Food Tech. As for the weights equipment I was just picking them out for examples of what can do, but my advice is still do all of them. Also consider cod liver oil supplements as well to help keep your joints suppple and Efalex is also great for hand eye- cordination too.

I hate running with an absolute passion and always have. I do a lot of swimming and cycling. When done properly swimming is great for the upper body and especially the man tits plus it is good for the leg muscles. I go swimming around 4 times a week and spend a good hour in the pool mixing up the different strokes each time. I have started cycling a lot more, even if it is only going to the shop I swap the car keys for the pedals. Gets you fit and saves money on petrol.

For strength training, I've started doing the following functional strength exercises in a two day split. One on a Monday, one on a Thursday:

Day 1:

Clean Press
Zercher Squat
Incline dumbell press
Weighted Pull ups


Day 2

Clean Press
Weighted walking lunges
Bent over rows
Flat Bench press

You might struggle doing bench press and maybe some of the others because of your bad shoulder but stick to very light weights (even just the bar on bench press if need be) and it shouldn't strain you shoulder too much. If you can't get to a gym to do the above exercises, I'll recommend getting the JML iron gym (pull-up bar). It's only about a tenner on amazon and with that you should do normal pull ups (biceps), wide grip pull ups (back) and dips (triceps). With that also do press-ups but do them slowly (one second up, one second down) finishing off with some squats and you should see improvement in your strength and muscle development after a few weeks of regular training.

I'm no expert mind but the above has worked for me after being a skinny runt with no muscle!

At 9.30 on the video theres a few good shoulder stretches, make sure the woodys you use arnt to much with tension applied, the 2nd video is something thats an alternative to pounding the roads .