Astb

[badger16]

Most importantly, muscles are made in the kitchen. If you don't eat right, you will SEVERELY limit your potential.

So true. So true.

 

[Trev82]

hey gents thx a million for all the input, i'd really like to retain my some of the size i've recently acquired but its definitly not worth hampering my run for it. Joboy can you explain the HIIT cardio you were talking about, are you basically saying to just alternate my lifting and running days? I get home from work at 3 and was thinking of doing a run right after work, come home then hit the gym, get home from that drink a protein shake have a turkey sandwich (for example) and relax and repeat M-F getting a rest saturday and sunday. All the while mixing in some speed/interval training along w/ my long runs, also continuing to do leg workouts (i.e. squats, leg press, calf raises, etc)....do you think that plan is probably headed towards burn out?

 

[joboy_2.0]

hey gents thx a million for all the input, i'd really like to retain my some of the size i've recently acquired but its definitly not worth hampering my run for it. Joboy can you explain the HIIT cardio you were talking about, are you basically saying to just alternate my lifting and running days? I get home from work at 3 and was thinking of doing a run right after work, come home then hit the gym, get home from that drink a protein shake have a turkey sandwich (for example) and relax and repeat M-F getting a rest saturday and sunday. All the while mixing in some speed/interval training along w/ my long runs, also continuing to do leg workouts (i.e. squats, leg press, calf raises, etc)....do you think that plan is probably headed towards burn out?

What I mean by HIIT (Hi Intensity Interval Training) is that you do a short burst of high intensity training (running, cycling, whatever) followed by a recovery period. For example you could do the following:

30 second high intensity running/sprinting
60 second low intensity recovery period (jogging/walking)

do this for 10 intervals

Then another day you could do

60 seconds high intensity
180 seconds recovery low intensity

This way you are keeping your heart rate elevated for the 20 or so minutes that it takes to do all the intervals but you are burning far more calories for far longer after the workout, instead of doing a longer 45 minute steady state run where you start to burn muscles and strain your joints. These steady state runs are important to ensure you maintain your endurance but the HIIT workouts will help your cardiovascular health and burn calories without spending 45 minutes to an hour doing so. PM me for more info if this isn't clear...just got back from the pub and all...