tag:blogger.com,1999:blog-6205858407472829816.post4689446923494336559..comments2022-11-14T13:08:33.768+03:00Comments on Running for six-pack: The Three Day Per Week Workout ProgramCajetan Barrettohttp://www.blogger.com/profile/09075173157556429867noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-6205858407472829816.post-66971559084408551502010-08-15T03:20:50.543+03:002010-08-15T03:20:50.543+03:00Thanks for your input Cajie. I've changed some...Thanks for your input Cajie. I've changed somethings in my workout and I will see what happens. As you said, we work with what we have.<br /><br />Don't let the asthma bring you down, the current marathon record holder, Haile Gebrelassie, suffers from the same thing.Badernoreply@blogger.comtag:blogger.com,1999:blog-6205858407472829816.post-62623028794016437932010-08-14T00:40:00.404+03:002010-08-14T00:40:00.404+03:00Bader,
It kinda sucks that you were short-changed ...Bader,<br />It kinda sucks that you were short-changed with the birth defect but we need to work with what we have - and that's exactly what you are doing.<br />I was also short-changed by being born with asthma. I am told that I gravitated between life and death on couple of occasions in my childhood. The sad part is that one can never cure asthma. It's with you for life. All one can do is manage it - and that's what I am doing by getting control of my physical activity.<br /><br />As for losing muscle, my understanding (and experience so far) has been that protein loss will only happen in extreme conditions of starvation or really long endurance runs like Marathons. A 1 hour run should not burn proteins.<br /><br />I found this interesting article which says basically the same thing.<br />http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100138677<br /><br />My recommendation would be to have a quick absorbing carb before you start the run (think chocolate milk) and another similar drink after the run. Sip on a Gatorade during the run to replenish the salts and provide body with some more quick carbs.<br /><br />Usually when I run half marathons on Saturdays, I drink 1 chocolate milk before running, 600ml of Gatorade during the run (a sip every 10 minutes) and a protein drink mixed with chocolate milk and lots of ice after the run.Cajetan Barrettohttps://www.blogger.com/profile/09075173157556429867noreply@blogger.comtag:blogger.com,1999:blog-6205858407472829816.post-21254285709254191972010-08-13T15:51:16.188+03:002010-08-13T15:51:16.188+03:00Now for the weight loss, my weight stays around 85...Now for the weight loss, my weight stays around 85-86 mainly because I am losing fat according to my body fat scale. It’s around 15% now. Also because I used to too much cardio in one day. What I've come to know through reading is that there are two zones, a fat buring zones which is low-moderate intensity cardio ( at around 65% of max HR) and a higher intensity zone which is helps build up stamina and works on your lungs and heart (at around 85% of max HR) When you are in the first zone, most of the calories you burn are from fat. This can be seen while using a heart rate monitor such as the polar that you and I have. The second gets its calories from carbs which are the muscle energy source. My theory is this, Yesterday I burned around 1000 calories on a 1 hour run. Around 40% was from fat. The rest, and I could be mistaken came from carbs. If for some reason, I didn't have enough carbs in my body, I believe that I would be using up my muscle as the energy source. Like a burning parts of a ship to fuel its engine. I think this is my main problem. I do not get enough carbs in my diet. I am losing some fat because I eat good food but I do not get enough carbs in my diet.<br /><br />Protein is important and I think I do get enough of that. Im not sure but I think that the more cardio you, the more carbs you need. So what I plan to do for the next coming weeks is to stop swimming and focus on running as my main cardio workout. At the same time, have 4-5 servings of a moderate serving of carbs per week. I usually get my carbs from veggies and I'll have a serving or two of whole wheat pasta. No sauce, just pasta and chicken and veggies. I plan on having two servings a week of the pasta and two or three servings of brown rice with tuna or chicken. That and my normal food that I usually have (salads, eggs, chicken breast) I think that should sort everything out.<br /><br />Sorry for writing so much. Would love to hear your input.Badernoreply@blogger.comtag:blogger.com,1999:blog-6205858407472829816.post-29345858428183155372010-08-13T15:50:56.073+03:002010-08-13T15:50:56.073+03:00I’m sort of at a paradox with the two parts of my ...I’m sort of at a paradox with the two parts of my body. My goal is to excel in endurance sports such as marathons and long distance swimming. What I Think should be done, and I’m still experimenting here, is this; I need to run for about 1 hour a day for about 5 or 6 days a week to build up more muscle endurance in my legs. The current speed that I can sustain for a long time without losing my breath is 12-13k an hour and I can sprint at 17-18km around for a minute or two. I plan to increase that to as high as I can with the help of interval training and long tempo runs in between to help recover and control lactic acid build up in my muscles. <br /><br />Now I know running alone is not enough, that's why I will include three workouts a week that focus on lower body strength. I have already started with squat/lungs program and do some other workouts at home.<br /><br />At the other part of my body, I need to build strength, basically muscle. The reason for that is my shoulder injury. I recently sprained my AC joint. While performing an MRI the doctors found out that I have a birth defect. Basically, the top of my arm bone is not fully connected to my shoulder blade, that and my recent injury causes shoulder instability. According to the Doctors, the only way to resolve this is by two means, one going under the knife and making the cup that is formed by the shoulder blade and the collar bone smaller so that the arm can stay still. The other method is to build muscle around the arm, which is the side of the shoulder to make it a tight. As a result of the level of cardio I do, the muscle that I have been building with my upper body using weights is shirking. I think mainly because of swimming. <br /><br />So basically I need to build endurance and some strength in my lower body to help me increase speed and I need to build and sustain muscle in my upper body to help with this injury. That and I need to drop my weight down to around 75kg which will help with my speed. <br /><br />So this is what I plan to, run six days a week from Saturday to Thursday for around one hour a day give or take. On Sunday, Tuesdays and Thursday, I will do squats/lunges (following this nice programs www.twohundredsquats.com) and do some shoulder workouts using weights and pushups/pull-ups. I will keep the reps down for my shoulder workout.Badernoreply@blogger.comtag:blogger.com,1999:blog-6205858407472829816.post-75800709535869965532010-08-13T08:15:18.225+03:002010-08-13T08:15:18.225+03:00Bader,
I do cardio 3 times per week - just as the ...Bader,<br />I do cardio 3 times per week - just as the program specifies. However, it is a bit more than 20 minutes. Usually around 30-40 minutes. I figure that the extra 10-20 minutes will not make that much of a difference in the overall objective and I will drop some extra fat. Also the running is Interval running, which is supposed to focus more on fat - without losing any muscle mass.<br /><br />You burn more than 2000 calories a day and have difficulty in dropping your weight? That would indicate that your daily diet is more than 3000 calories, which I find hard to believe. When I was focusing on weight loss, I had found that the extra calorie burn was not having that much effect on weight loss. The more effective results for me were through cutting calories and sticking to around 1500 calories a day. That way, I was losing 0.5KG per week.<br /><br />I am now 72KG (I had reached 70KG before I started with weight training). My objective is to keep the weight range <75KG, while building mass at the expense of losing fat.Cajetan Barrettohttps://www.blogger.com/profile/09075173157556429867noreply@blogger.comtag:blogger.com,1999:blog-6205858407472829816.post-55447115895367524412010-08-13T03:48:39.783+03:002010-08-13T03:48:39.783+03:00Hi Cajie, I read the article looks pretty tough. I...Hi Cajie, I read the article looks pretty tough. I noticed that it said you have to cut down cardio to no more than 3 20 mins sessions a week. How often do you run a week? <br /><br />I've been having a problem lately where my muscles are shirking because of the all the cardio I do. I usually do one hour of running a day followed by one hour of swimming. Both burn around 2000 to 2500 calories total. I guess my problem is that I fell in love with both running and swimming at the same time. I decided to stop the swimming for sometime since my goal is to train for long distance running. <br /><br />I need o build muscle mass but at the same time, I need to drop the weight down in order to help with my running. Currently i'm in the mid 80's. I need to drop to 75-80kg I'm just having a tough time with that. My shoulder injury isn't helping either.<br /><br />What is your workout routine when it comes to running.Badernoreply@blogger.com