Physical & Mental health

[Barbara 15,149]

Age: 33
Height: 1.72m (5'8")
Current Weight: 61kg (134lb (that number is so high that by only writing it I feel fat))
BMI: as if I have any idea of what that is
Objective: muscles
Programmes: sleeping
Supplements: 6 meals/day or about 3000 Kcal diet
Goals: Priority - get out of the bed; then get out of the house; then start exercising

Really, I'm the laziest person ever (and the worst girl at being a girl as I don't even know how to properly put on make up, or make my hair and nails), and I'm not a little girl anymore, so I have to start worrying about becoming flabby although I'm thin. Cellulite is also a nightmare. I suppose I need to exercise but I hate everything except playing tennis and dancing. Would it work for that goal? I don't want to lose weight, I don't like the skinny look for women, I prefer curves over flatness. I already feel too thin as it is so whatever I do I can't lose weight.

So goal is really just exercise before I become a walking jello - where I'm headed to at this pace...

What should I do TC experts?

[Stingray 9,441]

Age: 33

Height: 1.72m (5'8")

Current Weight: 61kg (134lb (that number is so high that by only writing it I feel fat))

BMI: as if I have any idea of what that is

Objective: muscles

Programmes: sleeping

Supplements: 6 meals/day or about 3000 Kcal diet

Goals: Priority - get out of the bed; then get out of the house; then start exercising

Really, I'm the laziest person ever (and the worst girl at being a girl as I don't even know how to properly put on make up, or make my hair and nails), and I'm not a little girl anymore, so I have to start worrying about becoming flabby although I'm thin. Cellulite is also a nightmare. I suppose I need to exercise but I hate everything except playing tennis and dancing. Would it work for that goal? I don't want to lose weight, I don't like the skinny look for women, I prefer curves over flatness. I already feel too thin as it is so whatever I do I can't lose weight.

So goal is really just exercise before I become a walking jello - where I'm headed to at this pace...

What should I do TC experts?

LOTS of sex. Active kind.

That was too easy :-)

[Rmpr 8,977]

I am preparing myself to run the half marathon of Sao Paulo!

Currently running 5 days a week for 10k in about 1:10 hours. I need to change it to 15k next month and then I will try to raise the speed little by little...Any extra advice?

[dumps 284]

I am preparing myself to run the half marathon of Sao Paulo!

Currently running 5 days a week for 10k in about 1:10 minutes. I need to change it to 15k next month and then I will try to raise the speed little by little...Any extra advice?

just enjoy it. i think signing up for a half marathon is a great wait to try and inspire some CV exercise. but if you want to really improve and clock a good time heres some advice:

I dont know how long you've got to prepare, but ideally you want to spend your first week or 2 (depending on time and current ability) just building up to the distance. so youve done the 10k, run 15k ASAP (even if its slowly and a crawl!) then finish on the 20k (or however long the actualy marathon is!). record this time as well.

then once a week you will run 20k at or close to race pace (and record the time), thats it. its to keep you familiar with the distance to help pace yourself naturally. at this point the benefits you get from just running 20k are minimal.

Intervals: to train to improve you need to do a variety of interval training. As its a half marathon the intervals need to be a bit longer than you may suggest for a footballer. start off with 5 minutes of high paced running (a fast enough pace that you will not be able to go beyond 5 minutes!) then 5 minutes rest (walk/light jog) and gradually increase this to 7 minutes on with 5 minutes rest. then 10 minutes on and 5 minutes rest.

Speed endurance: another part that helps greatly (and will be very important in the last week or 2 before the race) is speed endurance. this is really high intensity intervals. you need to be running at atleast 80% of your maximum sprint speed for this. some e.g of intervals would be:

3x 30s runs at ~90% of your max speed (with 30s rest).

3 x 60s runs at ~80% max speed (60s rest).

start of with the first one, then after a couple of weeks do the second one. you only need to do these one session (and increase it to maybe 2) a week. the day after you will be very sore in the legs muscularaly so it may be ideal to have either a rest day, or a day consisting of the next part of fitness which is low intensity running.

low intensity running: this is like a warm up or a cool down. really slow paced running, not too exhausting, but a long distance (at least 10k). this isnt at race pace, its just to keep the body familiar.

and of course, eat lots of carbs!

so an example, lets say you've got 8 weeks:

LI = Low intensity

SE = Speed Endurance

this is just an example. completely depends on the amount of time and how seriously you take it. you can add in more sessions or you can take out some. the last week or 2 are designed to reduce the amount of distance you are covering, but increasing the intensity you are running them at. infact in that last week, that last session should be the same as the session before (3 sets of 30s). as you get closer to race day intenisty should increase and distance should reduce. so each session lasts no more than around 60 minutes. you can sometimes do 2 a day (do a lower intensity workout in the morning and a higher one in the afternoon).

as its running you'll find that you dont get too many muscular aches (you may in the first couple of weeks, and after the SE stuff) but you should find you are capable to do a high frequency of exercise as long as you are eating well. a professional marathon traininer doesnt usually have a rest day in their peak of training. they would count running 20miles at a slow pace a rest...

Age: 33

Height: 1.72m (5'8")

Current Weight: 61kg (134lb (that number is so high that by only writing it I feel fat))

BMI: as if I have any idea of what that is

Objective: muscles

Programmes: sleeping

Supplements: 6 meals/day or about 3000 Kcal diet

Goals: Priority - get out of the bed; then get out of the house; then start exercising

Really, I'm the laziest person ever (and the worst girl at being a girl as I don't even know how to properly put on make up, or make my hair and nails), and I'm not a little girl anymore, so I have to start worrying about becoming flabby although I'm thin. Cellulite is also a nightmare. I suppose I need to exercise but I hate everything except playing tennis and dancing. Would it work for that goal? I don't want to lose weight, I don't like the skinny look for women, I prefer curves over flatness. I already feel too thin as it is so whatever I do I can't lose weight.

So goal is really just exercise before I become a walking jello - where I'm headed to at this pace...

What should I do TC experts?

Looks like you have good genes! i wouldnt worry too much. if it is something you want to keep on top off then join a tennis club or dance club. find a friend you can go on walks or jogs with. or even join a gym if you think its something you'd like to add in to your life. but there is really no need for a gym. just go on walks, little jogs, play tennis with friends and dance the night away!

and if you dont want to lose anymore weight (you are light!) you should be ok becasue as you exercise you will feel more hungry, so just eat as your body tells you. just dont over eat or under eat, but judging by your current weight it looks like you have good control of that.

just carry on enjoying yourself whilst adding some activities! its really that simple!

[Rmpr 8,977]

just enjoy it. i think signing up for a half marathon is a great wait to try and inspire some CV exercise. but if you want to really improve and clock a good time heres some advice:

I dont know how long you've got to prepare, but ideally you want to spend your first week or 2 (depending on time and current ability) just building up to the distance. so youve done the 10k, run 15k ASAP (even if its slowly and a crawl!) then finish on the 20k (or however long the actualy marathon is!). record this time as well.

then once a week you will run 20k at or close to race pace (and record the time), thats it. its to keep you familiar with the distance to help pace yourself naturally. at this point the benefits you get from just running 20k are minimal.

Intervals: to train to improve you need to do a variety of interval training. As its a half marathon the intervals need to be a bit longer than you may suggest for a footballer. start off with 5 minutes of high paced running (a fast enough pace that you will not be able to go beyond 5 minutes!) then 5 minutes rest (walk/light jog) and gradually increase this to 7 minutes on with 5 minutes rest. then 10 minutes on and 5 minutes rest.

Speed endurance: another part that helps greatly (and will be very important in the last week or 2 before the race) is speed endurance. this is really high intensity intervals. you need to be running at atleast 80% of your maximum sprint speed for this. some e.g of intervals would be:

3x 30s runs at ~90% of your max speed (with 30s rest).

3 x 60s runs at ~80% max speed (60s rest).

start of with the first one, then after a couple of weeks do the second one. you only need to do these one session (and increase it to maybe 2) a week. the day after you will be very sore in the legs muscularaly so it may be ideal to have either a rest day, or a day consisting of the next part of fitness which is low intensity running.

low intensity running: this is like a warm up or a cool down. really slow paced running, not too exhausting, but a long distance (at least 10k). this isnt at race pace, its just to keep the body familiar.

and of course, eat lots of carbs!

so an example, lets say you've got 8 weeks:

Half marathon training.png

LI = Low intensity

SE = Speed Endurance

this is just an example. completely depends on the amount of time and how seriously you take it. you can add in more sessions or you can take out some. the last week or 2 are designed to reduce the amount of distance you are covering, but increasing the intensity you are running them at. infact in that last week, that last session should be the same as the session before (3 sets of 30s). as you get closer to race day intenisty should increase and distance should reduce. so each session lasts no more than around 60 minutes. you can sometimes do 2 a day (do a lower intensity workout in the morning and a higher one in the afternoon).

as its running you'll find that you dont get too many muscular aches (you may in the first couple of weeks, and after the SE stuff) but you should find you are capable to do a high frequency of exercise as long as you are eating well. a professional marathon traininer doesnt usually have a rest day in their peak of training. they would count running 20miles at a slow pace a rest...

I was expecting a 'go on, you can do it', but I just got a professional advice!

Right now, I go to the gym every weekday. I run everyday for 10k at 9km/h (or I should, because sometimes I go to 8-9k and I am dead, lol) and three of those days I have a weight lifting training (not very hard though, since my focus is not to get big arms and legs, but only to get stronger little by little). Do you think I can balance this marathon training with mild weight lifting?

Thanks a lot man!

[dumps 284]

I was expecting a 'go on, you can do it', but I just got a professional advice!

Right now, I go to the gym every weekday. I run everyday for 10k at 9km/h (or I should, because sometimes I go to 8-9k and I am dead, lol) and three of those days I have a weight lifting training (not very hard though, since my focus is not to get big arms and legs, but only to get stronger little by little). Do you think I can balance this marathon training with mild weight lifting?

Thanks a lot man!

haha of course! im guessing its more for fun and motivation rather than smashing the sao paulo record! you can literally just take out and move around the stuff in that table around your weights and what you are currently doing. even if you just do some intervals once a week around what you are doing at the moment itll give you a benefit. if you run 10k every day at 9km/h then you will be very good at running 10k at 9km/h when it comes to it, if thats all you want then thats very good. the intervals and the endurance training is to help improve on that rapidly so you can run 10k at 12km/h instead. there are so many different ways of doing things: e.g. you could just up the speed 1km/h every 4 sessions or so. doing your weights is fine. the 2 exercises may conflict but you will still see improvements in both areas.

the one thing i would make sure you do is some running outside before the run. its very different from running in the gym so would be good to do a couple outside just get the feel for it becasue there aint no AC and even ground out there!

[Rmpr 8,977]

haha of course! im guessing its more for fun and motivation rather than smashing the sao paulo record! you can literally just take out and move around the stuff in that table around your weights and what you are currently doing. even if you just do some intervals once a week around what you are doing at the moment itll give you a benefit. if you run 10k every day at 9km/h then you will be very good at running 10k at 9km/h when it comes to it, if thats all you want then thats very good. the intervals and the endurance training is to help improve on that rapidly so you can run 10k at 12km/h instead. there are so many different ways of doing things: e.g. you could just up the speed 1km/h every 4 sessions or so. doing your weights is fine. the 2 exercises may conflict but you will still see improvements in both areas.

the one thing i would make sure you do is some running outside before the run. its very different from running in the gym so would be good to do a couple outside just get the feel for it becasue there aint no AC and even ground out there!

Yeah, it is mostly for fun. I really love practising sports and since I am not in the football nor tennis team anymore, the marathon is a good option so I have an objective and motivation.

The race is happening in 11-12 weeks and it will be on a Sunday afternoon (21.5km). So I do have a bit of time and I will use some of that time to run outdoors as soon as the protests stop...

Thanks once again and I will be following your amazing training scheme!

[Barbara 15,149]

Looks like you have good genes! i wouldnt worry too much. if it is something you want to keep on top off then join a tennis club or dance club. find a friend you can go on walks or jogs with. or even join a gym if you think its something you'd like to add in to your life. but there is really no need for a gym. just go on walks, little jogs, play tennis with friends and dance the night away!

and if you dont want to lose anymore weight (you are light!) you should be ok becasue as you exercise you will feel more hungry, so just eat as your body tells you. just dont over eat or under eat, but judging by your current weight it looks like you have good control of that.

just carry on enjoying yourself whilst adding some activities! its really that simple!

Thanks a lot, but it's not about the weight - I have an insanely fast metabolism, but I'm becoming flabby... arms and legs especially. I want to continue to be firm, not sure if tennis would help that... after all I wouldn't play every day.

I hate jogging, I'd rather go to the gym, hehehehe

Thanks a lot, mate! I will do start with the tennis and maybe find some interesting dancing class

[Stingray 9,441]

Ok. Time for a change.

Health day one activated.

Race bike all set - fresh food in house.

[SinineUltra 1,170]

Last exam on Wednesday, after that can continue the training routine through-out the summer. Goal is to bench press 120-130 kg cleanly at least once while not neglecting cardiovascular health. At the moment it's on 110 kgs.

[MetsajCFC 1,255]

Ordered a pair of Nike Free Run V 5.0, should arrive any day now. Anyone tried them?

[Azpinator 2,325]

I have a problem, when I do squats, my left knee hurts (I do warm up for sure) and it doesn't have to do with weight because it still hurts when I do squats without any extra weight. I'll get it scanned in a couple of days, but does anyone know what could possibly be happening with it?

[dumps 284]

I have a problem, when I do squats, my left knee hurts (I do warm up for sure) and it doesn't have to do with weight because it still hurts when I do squats without any extra weight. I'll get it scanned in a couple of days, but does anyone know what could possibly be happening with it?

The knee is a bitch, could be soooo many different things. I had a really bad bruise/possible crack on my knee cap, and that prevented me from bending it without getting any pain. it also hurt a lot after a football match. and that took just over 4 weeks to go away.

If its anything to do with cartilage or ligaments then thats where it starts getting really nasty. depends totally on where the pain is, the kind of pain it is, and if it is always there, or is only present when you apply pressure or bend. is it in the knee or on the knee? any swelling? blah blah blah.

best wait for the scan. hopefully its nothing serious!

[Rmpr 8,977]

Ordered a pair of Nike Free Run V 5.0, should arrive any day now. Anyone tried them?

I have a pair, they are amazing!

However, dont drive with them, the 'squares' at the back are ridiculously annoying when using the pedals...

[MetsajCFC 1,255]

I have a problem, when I do squats, my left knee hurts (I do warm up for sure) and it doesn't have to do with weight because it still hurts when I do squats without any extra weight. I'll get it scanned in a couple of days, but does anyone know what could possibly be happening with it?

Some say knee and lower back are two parts of human body that never properly heal. Might be caused by the fact that it never gets the "rest" to heal, always in constant friction, under weight and so on. Plus there are so many ligaments that connect femoris, tibia, fibula and also a sesamic bone called patella. Meniscs inbetween femor and tibia make art. genus (knee joint) into a two-level joint, aswell. We had to first learn the theory last year and then preparate a knee on a donated body (preparate = to get ligaments,muscle tendons, blood vessels and nerves out) and let me tell you there's a bunch. So many things can go wrong starting with pinched nerve to a torn/sprained ligament. You're doing a right thing to see a doctor before it gets worse. Wish you all the best and let's hope it's not serious. And it takes time to heal. I landed awkwardly when playing football and it been 5 weeks, still feel it in my foot. (sprained my retinaculum mm. extersorum inferior)

When it comes to training then you've got to feel what your body is telling you. You can't over-do but at the same time it has to be somewhat hard because you're pushing your body and making it adapt, and like anything and everything in life - changes take time to get used to. Same with human body.

Just an illustration:

[MetsajCFC 1,255]

I have a pair, they are amazing!

However, dont drive with them, the 'squares' at the back are ridiculously annoying when using the pedals...

Thanks for the head up!

They feel like socks really, today first running session with them. Lost 3 kgs during my exams, got to add it back by training, some of it was fat but I forgot to eat properly because time flies when studying so surely lost more muscle then should have. Priorities I guess!

Hows your marathon training and gym going?

[Rmpr 8,977]

Hows the marathon training and gym going?

I havent started the marathon training Dumps gave me, way too busy this week!

But the gym is doing great, I think I am addicted to it, I get in a very bad mood if I dont train.

[dumps 284]

I havent started the marathon training Dumps gave me, way too busy this week!

But the gym is doing great, I think I am addicted to it, I get in a very bad mood if I dont train.

thats a good sign of it becoming a lifestyle!

My legs are literally empty after today.

played tennis 3.30-6. then football 6.50-10.30pm... just the 7 hours of exercise then.

just showered and got in bed. feeeeeelllssss sooooooooo goooooooooooooooooooood.

[Spike 12,049]

I'm still coming to terms with it so it's still hard for me to talk about, but recently I've been diagnosed as Bipolar II. And it's no surprise when I look back and think about it. It makes living a life of routine and order impossible. It's so hard to exercise on a consistent basis with this looming over my shoulder. Kind of lost at the moment.

[Stingray 9,441]

I'm still coming to terms with it so it's still hard for me to talk about, but recently I've been diagnosed as Bipolar II. And it's no surprise when I look back and think about it. It makes living a life of routine and order impossible. It's so hard to exercise on a consistent basis with this looming over my shoulder. Kind of lost at the moment.

I hope you are coping, man!