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Anonymous
>>165536
The strength shit you're doing right now is... unorthodox. You'll probably see better results on your crunches if you do one 4 minute tabata session of crunches every day or even every other day (to save you the google, that's 20sec max effort+speed, 10sec of rest, repeat that cycle 8 times this protocol works for sprints, crunches, push ups, pull ups, heavy bags, anything you want to apply it to). You'll probably be able to get much better results while spending a fraction of the time if you do it in an intelligent manner rather than the impulsive one you seem to be going at now. Don't even bother with the dumbbell. As for your benching, buy a few more plates and start doing 5x5 every other day adding about 5lb each session until you start to max out. None of this shit will do nearly as much for your weight loss goal as the running though, so don't make it a priority.
I started running in January as a 235lb fatass, I used the couch to 5k running plan at http://www.coolrunning.com/engine/2/2_3/181.shtml It worked great for me, halfway through I was able to run 2 miles nonstop so I abandoned the intervals and just did 2-3 mile runs every other day working for better speeds. Longer intervals are a good way to build up endurance without burning your shit out in the first week, and since I was fat and not used to running it helped me avoid shin/ankle pain while getting started.
Once you're running every other day very consistently for a month or so try the 8 week HIIT schedule on the other link I gave you.
That should be more than enough Q&A, you've got all the information you need at this point. Make sure you start tomorrow, drill through the next week without missing any workouts, and after that it'll be much easier.
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