Do you ice or anything afterwards? Might be something that can help. Or else just go for a slower jog than that. Otherwise yeah might just be a fast paced walk that would be best. Rowing machines are great too, I really want to get one sometime down the line when I have the space for it. Like my ab routine, it's another exercise that you can do a lot of work in a short space of time.
Got weighted this morning and I'm down to 15 stone 10 lbs. Well 15 stone 10.9 lbs. But we'll round down in this case eh
Yeah but next time you get weighed, you’d feel the benefit of rounding UP this time! What was you’re starting weight?
You’ve started a debate in the Askew household re wraps. I am trying to cut down on bread, and reintroducing wholemeal wraps into my diet. Last time I did that, I thought I lost quite a bit of weight. However Mrs A claimed there was no difference nutritionally between wraps and wholemeal bread. Using good ol’ Google, she appears to be correct. Mainly because 1 wrap = 2 slices in terms of energy. I believe I feel so much better when eating wraps, is that just a placebo type effect?
I'm a long distance runner - marathons and ultramarathons of anything up to 100 miles in one go. If anyone wants any running advice am happy to help - am not in any way formally trained but have made most mistakes (and learnt how to rectify them) in my running journey. However, the bit I'm crap at is adding in strength training to my weekly routine which would definitely help me get into better shape and help with the running. Will try look at some of the suggested routines / apps on this thread. Diet is also another downfall - I regularly fall into the trap of thinking "I've run a long way today so can eat whatever I want" which means that despite running 35+ miles a week I'm still probably overweight.
Just a bit of advice, the multi vitamins sold in the shops and chemists contain marginal amounts of what they advertise, do a little research and try and add B12 to your diet, eggs, beef, salmon all contain healthy amounts, any kind of google search will give you best food choices. But keep going mate, I been training off and on since I was 16 and boxing, and you won't regret the changes
Next time you put a dollop of mayo on your food , have a look at how long it takes to wash it off your plate in a lump - it doesn’t break down!! Personally I imagine it clogging up my pipes ! Won’t touch the stuff I could be imagining its harm of course - it just doesn’t look good .
Most people struggle to absorb B12 even when they eat foods with it in. All the stuff you mention is great food, but may not help B12 levels of people can’t absorb it. I can see lots more B12 testing by GPs in next few years
Much better hanging off a pull up bar, elbows bent. Raise toes out directly in front and back down. Works your entire body.
Give it a whirl To get your toes pointing straight out in front of you, you gotta lift your legs up from the hips. All nice and smoothly in control, without shaking.
agreed with that too its also really good for the back, just hanging from the bar for a few mins a day
Couple of things, 1, if you want to lose body fat you must be in a calorie deficit. Eat fewer calories then you burn each day. Every person burns different amounts of calories each day so tracking intake is the best way to work this out. 2, to build muscle takes two things, A, unless you are new to weights training(under 1-2 years) you need to be in a calorie surplus(eat more calories then you burn. B, when you are weights training you need to be giving you body the stimulus to grow muscle and the best way to do this is to train close to failure(within 0-2 reps left), so if you rep range is 8-12 you want your last rep to be that hard you think you could only do 1-2 more at the most. Best way to work this out is to every now and then train to true failure where you can’t complete the last rep so you know how it feels.
If your goal is weight loss then diet is the most important thing 90% diet + 10% exercise You can’t outrun a bad diet Weight loss is very easy, if you’re in a calorie deficit you’ll lose weight, if you’re in a calorie surplus you’ll put on weight. Walk 10k steps per day, and work out the amount of calories you need each day and it’ll drop off you - https://tdeecalculator.net/
Resistance train 3/4x a week, eat in a caloric deficit and ensure protein makes up the majority of your calories. Try walk 10k steps a week and if you can fit in a cardio based activity you enjoy 2 times a week as well you’re into a real winner. Another great investment is a weighted vest, 10k steps is already brilliant but 10k with 15kg on your back? Different gravy all together. I used to be a right tubby sausage and just simply hitting gym 3/4 times a week and walking everywhere whilst maintaining a decent protein rich diet got me in decent shape, only in the last 6 months did I get the famous abs for the first time in my life but I ramped it up massively this year by starting mma (which if you are into stuff like that combat sports are incredible for you) but to look good and get the weight off you can easily achieve it with the 3/4x a week gym and the steps. Oh and feel free to go mad on a Saturday to reset your mind for Monday, that’s a massive key to me and allows sustainability.
.... and don't forget some 'mobility' exercise (stretching). Even just 5/10mins soon after getting up. So often neglected yet so important, especially (but not only) as you get older.
