I am not fit (a confession)

[Grayland]

Originally Posted by intent

I can sprint 100m in under 13 seconds, considering my weight. I understand jogging isn't the best workout, but I'd like to be able to run around for awhile without panting. Maybe 5k without stopping eventually.

What is "heavy lifting", by your definitions? Also, any suggestions for activities I can do in less than an hour before classes? I go to sleep around 2:30 and wake up around 6 for classes at 8. Usually school/work all day until 5.

If you're planning on being serious about fitness, you're going to need to get more sleep.

[enginerd917]

Originally Posted by why

ARENT YOUZ JUST TEH COOLEST GUY AROUND

So what qualifies as sprinting? I'm just wondering.

Panties in a bunch much? Nothing I said was offensive in any way shape or form. The OP is trying to get in shape, with the misconception that steady state cardio will get him there. Many people think like this, and guess what? It doesn't and they quit and stay fat. Same goes with their 5x a week "ab workout".. it doesn't work and then they quit.

All of the nonsense about "fat burning zone" that's posted in general heath magazines is just that.. nonsense. If you want to have a low body fat + decent muscle mass and definition you need to challenge your body by not allowing it to reach homeostasis. When someone who runs regularly runs, their body becomes very efficient at operating under steady state running conditions. Sprinting takes your body out of this comfort zone, you're going from full sprint-to-jog and your body never has a chance to "set the cruise control" so to speak.

If knowing what actually works and what doesn't makes me cool, then yes.. I am.

Originally Posted by intent

I can sprint 100m in under 13 seconds, considering my weight. I understand jogging isn't the best workout, but I'd like to be able to run around for awhile without panting. Maybe 5k without stopping eventually.

What is "heavy lifting", by your definitions? Also, any suggestions for activities I can do in less than an hour before classes? I go to sleep around 2:30 and wake up around 6 for classes at 8. Usually school/work all day until 5.

You're going to need to realize that exercising is only a small part of the equation. I would say rest and diet are far more important. You need to start sleeping more, 6-8 hours a night.

Research clean eating: the closer it is to how it existed in nature, the better. IE: Breaded chicken tenders precooked vs. chicken breast you need to prepare yourself.

Cut out all sugars, alcohol, high fructose corn syrup, white bread, etc..

This of course is if you want to be in great shape, not just average. Most people get by just counting calories and burning more than they consume. This leads to "skinny fat" where the person is skinny, but still doesn't look good out of clothes because they are nothing but skin and bones.

As for the lifting part, start out simple. Read about Mark Rippetoes book Starting Strength. A good workout should come in under an hour. Don't worry about having an "arm day" or "ab day", or a million isolation exercises because they are pretty pointless. Focus on squats/deads/bench/overhead press.

A lot of these beginner programs are 3x5 or 5x5 (sets of 5 reps). To get comfortable with the weights I would certainly suggest doing 3x8-10 just to get a feel for things. If you have someone who's knowledgeable in weightlifting to check out your form, that's also a great idea to utilize.

[why]

Originally Posted by enginerd917

Panties in a bunch much? Nothing I said was offensive in any way shape or form. The OP is trying to get in shape, with the misconception that steady state cardio will get him there. Many people think like this, and guess what? It doesn't and they quit and stay fat. Same goes with their 5x a week "ab workout".. it doesn't work and then they quit.

[Flambeur]

hmmmm....

This post-workout chocolate milk is delicious...

[intent]

Originally Posted by enginerd917

You're going to need to realize that exercising is only a small part of the equation. I would say rest and diet are far more important. You need to start sleeping more, 6-8 hours a night.

Can't. Law school, work, and life

Research clean eating: the closer it is to how it existed in nature, the better. IE: Breaded chicken tenders precooked vs. chicken breast you need to prepare yourself.

Trying.

Cut out all sugars, alcohol, high fructose corn syrup, white bread, etc..

For the most part, except for alcohol for social reasons.

Don't worry about having an "arm day" or "ab day", or a million isolation exercises because they are pretty pointless. Focus on squats/deads/bench/overhead press.

The separation is mostly because I get tired/sore the next day, since I'm just starting out. I'm mostly doing 3x12. Trying to do all this mostly at home since driving to the gym just adds unnecessary time that I don't have. Right now I have a set of dead weights and an exercise ball. I can't imagine fitting a weight bench/more workout accessories in my room.

I understand your point, and that it's a full commitment required. Unfortunately, my situation doesn't allow for too much, so I try to fit in what I can. Better start now than later. My upcoming summer job requires 2 hours of commuting each day

[enginerd917]

I understand that you have a busy life, but If there's a way to make time I would do it. I know plenty of people who are full time students, work 30+ hours a week and still have time to prepare food/eat/lift.

I'm not too knowledgeable on working out with minimal equipment but benching on a medicine ball, bench dips using two chairs, pullup bar, one legged squats /pistols, step-ups, and suitcase deadlifts, DB rows.. etc.. can give you a well rounded workout. In all honesty, and I can't beleive I'm recommending this because it goes against my own beleifs.. you could procure a copy of P90X and give that a shot. In reality its a gimmick but it will provide you with a workout you can do at home and a diet plan.

[Pennglock]

wrong thread

[Woody]

Train for a triathlon. Set your race date say six to seven months from now. Pick a warm weather fun destination for the race like South Beach. If you are competitive look at the race results from last year and mark the times of the guys in your age group. Decide you want to finish in the top 25 per cent or something. If you eat healthy and get rest then the type of body you will develop training to swim a mile, bike 25 and run three miles (plus weightlifting) should make you happy with yourself. It can be down with an hour and a half work out per day but you will drop pounds if you do two a days for about two months. You swim two days, run two days and bike four days a week.

[SLUGGO8]

You can get into shape relatively quickly if you set your goals and do enough research. Diet is 70%, exercise is the other 30 -- most people do not understand this. I work 65+ hours a week, and find the time to work out at least 2hrs a day, 6 days a week. Although I am young (early 20's, so my joints arent an issue YET) it is definitely possible to get into a routine at any age. Read up on t-nation.com, there are some great articles, particularly one about the T-Dawg diet, which is geared towards losing body-fat while retaining lean muscle mass. Eat 6-8 small meals a day. Have a diet rich in fruits, vegetables, whole grains, and protein (lots of chicken, peanut butter, chickpeas, beans, egg-whites, and my favorite, cottage cheese). For example, for my day, i'll wake up and have a 2 hard boiled egg whites and a bowl of oatmeal, two-three ours later, a some almonds and a banana, a few hours later, a vat(16oz) of nonfat cottage cheese, a few hours later, a protein shake, before workout, i'll have a pb/j sandwich(low calorie bread @ 40cal per piece), and for dinner i'll have a piece of grilled chicken rice and veggies. Prepping meals in advance is a great way to have healthy food at your disposal, so you can dedicate more time to exercise.

It takes time and dedication. I wake up at 4:30, run about 7-8 miles, shower, in the office by 6:45, I get out at around 8, go home, lift weights for about an hour, then go to bed.

Make sure you know your limits, and most importantly, pace yourself. From my experience, a great diet is the most important part of getting fit.

[tommygustavo]

Why don't you learn how to increase your metabolism. I also encountered the same problem until I stumbled upon programs from different forums. Drink 1 glass of water for every 20 lbs of your total body to keep it hydrated all the time and promote good body circulation. Having your metabolism work for your benefit will make wonders in your program. Have a good mindset! Hang on there! Good luck!