I didn't say it's the be all and end all, but it does help. If you change your course to include hills and shit it's obviously going to make a difference isn't it?

Well okay yeah, if you mean change the course so the run is different. It read like you were implying doing similar runs but different places. I'd still say as advice for beginners, or people just looking to clock up some minutes of cardio, there isn't anything greatly wrong with doing the same course over and over. Mixing cardio sessions such as cycling, swimming etc with running would be more beneficial. IMO.

Yea of course, when you're just starting it's fine but if you want to see real progress it always helps to change as many variables as possible.

Anything in particular I can do to up my fitness in a short amount of time? I've heard interval training works well.

I personally like interval training the most. 30 minutes of cardio with some 20-30 sprint periods scattered through. Keep your heart rate at ~140-160 and you'll do well.

[youtube]KFTJW4Merbs[/youtube]

I like this exercise. Apparently there is a hoola-hoop in this clip??? #-o

Bump.

Alright, so, atm, being a filthy dole bludger, I am unable to afford a gym membership, or any thing like that. So I'm looking for suggestions of a routine I could make for myself that I can do at home. All I have access to are a couple of small Hand Weights (~3kg each) and an Excercise bike, which I'm planning to do at least daily.

I've had back and hamstring issues in the past, and while the main focus for me currently would be weight loss, I know I need to also strengthen my core muscles, and that area as well, so any suggestions for simple exercises I can do at home that would at least begin making headway would be great.

Hopefully that all makes sense :lol:

There are literally hundreds of exercises you can do at home with nothing but 3kg weight and your own body's resistance. If you give me a day or two (uni/work gets in my way) I'll write you up a routine for you to do over the next month or so? After that month I'll change it up for you and/or make it harder.

For weight loss you need to take care of your diet at the same time. Check out www.reddit.com/r/keto and read the FAQ there.

Heya trainer type peoples :) I need your help as I have turned into your typical 30 something office worker and am completely over it.

I am after some suggestions for ways to tone up and increase cardio fitness. I have some restrictions on my time though as I am, essentially, a single dad with 3 kids and work full time, so going for a run or bike ride etc for fitness is completely impractical. I don't own any stationairy excercise equipement and only have a set of adjustable hand weights, max 10kg each.

Main focus for me is the spare tyre, I don't need to get big or anything like that.

Like a lot of other people here I used to be extremely fit, I know how to train but have a tendancy to push myself beyond what my current fitness level would allow - I used to be a rower and when I start working out fall into the routines I used to follow, and that isn't safe or advisable for someone with my level of fitness.

Hmm, this is a bit of a ramble... Anyways I need some advise on how to start an incremental program that I can do at home with minimal equipement (and in my current situation I can't buy any) and not a huge amount of space, no more than 2-3m2. My diet is pretty good, but I wont be cutting out either beer or wine so don't suggest it ;)

I figured there'd be a lot I could do, just had no clue what would be best for me, etc. That would be fantastic mate, you're a legend.

@Notor, I've been working on my diet as well, I just haven't been able to get this side of things in check. I will check that out though, r/fit helped me out a fair bit as well.

I had some spare time this morning so I spent 20 minutes writing up a routine for you. Check your PMs.

the mrs & i have started to play ultimate frisbee at uni. she used to play for the australian youth team. one of the most hectic sports i've ever played fitness-wise - absolutely love it!

at our uni we've got a couple of dudes who play for the australian team, and now as i'm learning the rules a bit more & improving my throwing i'm starting to match it with those guys - pretty happy with how i'm going.

Very nice, always thought of giving frisbee a try. Don't have the time though :(

i'd recommend anyone to make time for it. it's such a good game.

we're lucky - the uni crew roll a 7:30-9:30 hitout on a monday night, and we have nothing on monday nights.

Can you PM through to me too to check it out?

Sent, have a look and tell me what you think.

Looks good. High intensity interval/weights works great and I like that you didn't specify sets/reps so that it can be improved on. It's close to crossfit style.

IMO when it comes to weight loss and toning it's all about body weight or light weights with high intensity. Sheds the fat quickly and tones up the muscle.

If anyone else is looking to get into exercise and needs a quick routine made up just send me a PM telling me what you want to achieve and what resources you have available (exercise bikes, gym memberships, home weight set etc.). It's good practice for me.

I've been doing a bit of a marketing blitz at work about my journey into the fitness industry. I just posted the photo that made me take a hard look at myself and my lifestyle (2009)



Next post I'll be posting 2 years later when I went to Thailand to get a suit tailored.

So I've lost a decent amount of weight in the last 8 or so months, but I still feel kind of fat. I'd like to drop another couple of kilos, but I reckon maybe if I toned up a bit I'd feel better about how I look.
Any advice for how I can do that?

Without knowing what you look like/what you weigh/what you used to weigh/how you got to your current weight I'd have to suggest what works for most other people. That is, high intensity interval training (e.g. on the exercise bike, cycle at a decent resistance for 50 seconds, then do a 10 second sprint at max capacity. Do this for ~10-20 minutes) and a high protein diet. It's important when you diet not to neglect fat and carbs regardless of what every second pseudo-nutrition expert and his uncle tells you. You need carbs and lipids to stay alive, just be smart about it. Make sure you have a good sized breakfast with a decent amount of carbs and eat small meals every 3 or so hours rather than 3 big meals (breakfast, lunch, dinner). This'll keep your metabolism working harder even when you're not exercising. I'd also recommend not having any carbs, or at least limit them, after ~5pm. They'll just sit there without being burned off.

I know this probably sounds a bit stupid, but I don't think I'd be able to eat small, regular meals. I have a pretty bad relationship with food, and I'd feel like I was eating too much.
Since I don't have an exercise bike, would the interval training be just as effective by running? Any other kind of general toning type exercises I can do?

Weight loss isn't just about exercising and eating well. You have to honestly want it, you need the willpower to say "ok, that was enough, I don't need any more". People can tell you what to do all you like but until you knuckle down and decide you're gonna go for it nothing well eventuate.

I think you misunderstand, stopping eating isn't my problem (most of the time), not eating as much as I probably should is more of the issue for me.

Oh right, my bad. Well the solution to that is counting kJ, that way you KNOW you haven't eaten too much. So for breakfast eat 2500kJ, morning tea eat 1000kJ, Lunch another 2000kJ, afternoon tea 1000kJ, dinner 2000kJ and then before you go to bed if you're still hungry finish off with 500kJ. That's 9000kJ (average daily intake for an adult is 8700) which is probably well below what would cause you to gain weight, especially if you do 30 minutes of exercise (cardio + some of what I pm'd you). Sure it'll take effort to count the kJ but it'll be worth it if you have peace of mind knowing you haven't eaten too much.

Thoughts on short term run of clenbuterol?

Bump. Sweetie, if you have time would you be able to do one for me? :)

Sweetie,oh my!