Posts by mykey

Forum	Topic	Date	Replies

Fitness	Training for first ever half-marathon?!?!	Nov 28 2007 20:35 (UTC)
Have a look at http://www.halhigdon.com or http://www.runnersworld.com lots of advice andn training plans on both sites. Good luck!!
Fitness	Questions About Running a 5K...	Aug 17 2007 21:28 (UTC)
Cath with your mileage and pace you'll be fine - just enjoy the atmospehere and run at your usual pace. Once you've got one under your belt you'll want to do more and maybe do it faster. The Runners World website has plenty of schedules to make your training more specific along with plenty of other advice if you need it. Good luck and enjoy!
Fitness	Two HIIT Questions	Jul 24 2007 09:38 (UTC)	23
FB asked 2. I've read that unlike cardio, HIIT doesn't burn too many cals while you're doing it (I did ~120) but it keeps burning throughout the day. So, how do I know how many to eat back? I think this might be part of the reason HIIT does it's stuff. You don't know how much to eat back but the metabolism is raised so you are burning more cals. I believe it is a case of listening to your body and eat if you are hungry. However ensure you are eating due to hunger not thirst, boredom, stress or the myriad of other reasons people eat.
Weight Loss	If I am not eating a lot, why am I gaining weight?	Jul 20 2007 21:47 (UTC)	16
Sounds like you are eating too few calories..perverse I know. Do a search for 'Starvation mode'..plenty of other people have been in a similar situation and posted about it...
Fitness	jogging - go faster or longer?	Jul 20 2007 21:18 (UTC)	1
After an injury my physio gave me this programme to recover: Do each session 3 times a week. week 1: run30s walk4m30s 6 times. week 2: run1min walk 4min 6 times. week 3: run 1m30s walk 3m30sec 6 times and so on increasing the running by 30seconds and reducing the walking each week until you run30 mins solid. Once you can do that hold at 3 30minutes runs a week for 4 weeks then start building again. Either by adding a little on to each run or by adding 5 minutes on to one run to make it longer...but no more than 10% of your total time. Consider including a cutback week every 3rd or 4th where you drop mileage/time to around 70% of the previous week. I started back in January and am now running 8 miles on the weekend and 4-5 twice during the week. Recently I've started including some speed stuff but that's after 6 months aerobic training and specifically for some races. If you do want to do some HITT (like spirochette suggests) which is great for fat loss then I suggest you do it on a non impact exercise machine like a bike or an elliptical until your body is ready for the increased stress of running fast.
Weight Loss	Starvation mode?	Jul 20 2007 10:45 (UTC)	2
As I understand it (but willing to be put right by more qualified people) very basically if you reduce your calories such that you fall into (the so-called) starvation mode your body starts holding on to fat and increasingly using up muscle to provide the necessary energy to live. As muscle uses more cals than stored fat your metabolism drops and eventually you will reach equilibrium. Also once major muscles are used up the body will cannibalise organs (the heart is a muscle after all...) which is what eventually kills people. Finally if you stop starving yourself before you die and increase your calories your reduced metabolism will mean you put on fat not muscle and end up with a higher body fat percentage than you started with and a slower metabolism...
Fitness	is HIIT more effective in the morning?	Jul 20 2007 10:29 (UTC)	1
HITT vs ET Marneedear-the above link takes you to an extract from Trembblay A, Simoneau JA, Bouchard C. (1994). Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metablism, Metabolism. 43(7): 814-818. Basically it shows the aftereffect has to be why HITT is better for fat loss than endurance training as the HITT group lost 3 time more fat but only used half as many calories during the recorded exercise period.
Weight Loss	im young! :( please help!	Jul 18 2007 14:22 (UTC)
Try something new...be adventurous and don't get stuck in a rut whether this is with a daily routine or food or exercise...once in a while turn left out of the door when going for a walk instead of the usual right... Set yourself realistic but challenging short, medium and long term goals. Write them down stick them somewhere prominent and look at them regularly. Reward yourself (new clothes?) when you achieve them but don't beat yourself up if you don't. Take a photo of you now. Put it next to you goals. Do another in a couple of months...
Fitness	how do you make your protein shake?	Jul 18 2007 13:45 (UTC)	16
This is a link to the English Insitute of Sports homemade protein shake recipe. It also has some guidance on when and why you may need extra protein. Hope it's useful and saves some money...
Weight Loss	I'm 15...please help!!	Jul 18 2007 13:18 (UTC)	1
As a teen you need to eat more than a full grown woman...should be around 2200 for maintenance so aim for around 500 deficit...1700 ish a day good luck, don't stress about it and you'll soon enjoy the benefits. :-)
Fitness	HIIT as key to weight loss	Jul 18 2007 10:16 (UTC)	11
From what I've read I would just caution adding too much HIIT running too soon...it can well lead to injury due to the higher impact stress put on a body that is not ready for it. Most running sites/sources I have read do not recommend any speedwork in at least the first 6 months (some over a year!) of a running programme. If you want to do HIIT then do it on something low impact to start with, in addition to the running.
Weight Loss	teens = eat more?	Jul 16 2007 10:20 (UTC)	1
okay so the link didn't work...back to the drawing board.. 2nd time lucky?
Weight Loss	teens = eat more?	Jul 16 2007 10:16 (UTC)	2
Have look at the attached link...lots more info can be found via google as well. However 2000-2200 cals a day seems to be recommended, and more if active. If you want to lose weight in a healthy way then aim for to eat 500cals less than you use and you should be okay.
Weight Loss	newbie Q's	Jul 12 2007 15:27 (UTC)	6
From what I have read yes. My understanding is (and this may well be wrong and am happy to be corrected by somebody more qualified) is that your body will start using a higher proportion of stored protein (muscle) to provide the cals your body needs to survive. So while you may still lose weight you will have an increasing % body fat as you are losing muscle mass not fat. As muscles use more cals than fat your BMR drops and eventually you reach a plateu where you can't lose anymore weight and you are unhealthy as well...
Weight Loss	newbie Q's	Jul 12 2007 11:59 (UTC)	8
I too am a 'desk jockey' so keep my activity level at sedentary and add most of my activities that I do each day including cycling to work daily, running 3 times a week and swiimming once. That way I know exactly what I need to eat each day to achieve a daily 500 or so calorie deficit. If I have a busy day at work where I'm on my feet I include that as well. From reading this forum I've picked up on the theory is that for a bloke all your organs need around 1500 cals a day just to work (1200 for a woman). So if you eat 2500 and burn off 1000cal you are left with the bare minimum your body needs to survive. Any less and the body goes into 'starvation' mode apparently and stores fat... Do you need to eat more? I would do if I felt hungry..but identifying 'hunger' from 'boredom' or 'thirst' or 'stress' can be quite difficult. I would keep an eye on how much you are losing and adjust your diet accordingly so you don't lose it too fast
Weight Loss	I want to settle this, once and for all!!	Jul 11 2007 16:03 (UTC)	15
No expert but from my understanding if a women eats less than 1200 cals a day they go into starvation mode and end up using up muscle to provide the needed calories to support the BMR. Also your daily requirement is BMR (lying on a bed all day) plus normal activity (if 'sedentary' multiply BMR by 20 percent) not just BMR. So on a normal day the calculation for your 1500 BMR sedentary person would be: Used :1500 + 1500(0.2) = 1800 eaten:1200 deficit:1200-1800=600 so a 1200 calorie day would give a 600 cal deficit. If that person then does some exercise..say 1000..cals but doesn't eat it back: used:1800 + 1000 = 2800 eaten:1200 deficit:1600 they end up with a 1600 cal deficit..not so good! So if you want to achieve the same 600 cal deficit Used: 2800 Eaten: 2200 Deficit: 600 So you need to eat back the calories you used up to lose weight in a healthy way.

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