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Couch to 5K and general fitness
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22-02-2011 05:54PM#121 Feb 2011
- 5 min warm up
- 1 min Walking, 1 min 30 sec Running for about 20 mins
- 10 min walk home
Here is the link to the program if anyone wants to try it
http://www.coolrunning.com/engine/2/2_3/181.shtml 0
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I think you're doing great! Especially if you're running on your own - are you?
I'm doing the same program with my husband (w're starting week 5 tonight ... scary lol) i'm sooooo unfit and old compared to you lol (we're both in our 40's and had a baby last year) so i'm sure you'd pass us by waving and laughing at our red faces
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Something i find though is it is SO much easier if you've someone to push you - first of all to push you out the door at night when you don't want to get off the couch and secondly to push you when it gets really hard and you feel you can't run any further.
We run in a local school football grounds, and when I feel i can't do anymore i just tell myself to run as far as the next goal post and then stop - chances are by the time i get there it's time for a walk anyway, or if not at least i don't feel too bad about a 10 second break!
Keep it up, i wish i could get my teenage daughter to peel herself off the computer!
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I think you're doing great! Especially if you're running on your own - are you?
I'm doing the same program with my husband (w're starting week 5 tonight ... scary lol) i'm sooooo unfit and old compared to you lol (we're both in our 40's and had a baby last year) so i'm sure you'd pass us by waving and laughing at our red faces.
Something i find though is it is SO much easier if you've someone to push you - first of all to push you out the door at night when you don't want to get off the couch and secondly to push you when it gets really hard and you feel you can't run any further.
We run in a local school football grounds, and when I feel i can't do anymore i just tell myself to run as far as the next goal post and then stop - chances are by the time i get there it's time for a walk anyway, or if not at least i don't feel too bad about a 10 second break!
Keep it up, i wish i could get my teenage daughter to peel herself off the computer!
Thanks for the advice I am sick with the flu at the moment but should be ok tomorrow. I swear by uniflu lol. I am running by myself but my parents are encouraging me (when they eventually took me seriously, when I first went to them with the idea they laughed lol). I might need to do week 2 again because this flu probay set me back a bit. But I will see tomorrow.
I am looking forward to the results at the end of it, around week 5 I want to start doing pushups and situps etc. And maybe join a gym but that might be too expensive. I will have to see.
I basically got tired of being the slow and weak guy in PE so thats why I am doing it.
Good luck, keep up the excellent work 0 -
Since I am sick with the Flu at the moment and it seems to be taking forever to go away (Grrrrrrr :mad: ). I decided to start my self on a new diet. Take a look and tell me what you masters think
Breakfast
Tea and Flahavans Quick Oats
Snack (in school)
Banana and Bottle of Water
Lunch (in school)
Ham and Cheese Sandwich (x2) and Bottle of Water
Snack (home)
Apple and Orange Juice
Dinner
Depends and whatever is going that day. It is usually either Chicken/Mince/Beef with either Mash/Chips/Baked Potatoes/Boiled Potatoes and 2 Vegetables (either Carrots, Green Beans, Butternut, Broccoli).
I also have tea several times during the day lol! I have approx. 4 cups of tea a day!
Any hints will be welcome
Thanks
(edit) My main goal btw is to lose the fat in front of my abs and then once that is done start weights0 -
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Good luck man! I'm another guy who wants to try this Couch to 5K plan and you seem to be doing great. Gives me motivation; now I can't wait to start!
Thanks You should start today! The hardest thing is starting. It actually took me 3 months to eventually start lol. But now that I am on the program I am enjoying the runs, which is was a crazy thought a few weeks ago when j hated any exercise lol. I am sick at the moment and I miss the runs now lol.
Once you get into it you will notice a boost in your energ levels during the day, you are happier, and it does not take as long to fall asleep at night.
Good luck 0 -
Is that what you currently eat or what you're aiming to eat on an ideal day? Not a crisp or bar of chocolate in sight? How nobel LOL. To be honest I'd be starving after that lot and tempted to fill up on snacks - if it fills you up then fine but i'd be tempted to add some more. Maybe another bit of fruit to your breakfast, or have protein for breakfast, like a 2 scrambled eggs - protein will fill you up more.
Look i'm no nutritionist but i'd say have a look at the food pyramid to make sure you're getting all the essentials in. If you're eating starchy carbs such as pasta/bread try to always pick wholegrain. Drink plenty of water (aim for at least 2 litres), stay away from fried foods and pay attention to your portion sizes. A single serving of meat should be roughly the size of a deck of cards, a serving of cheese is the size of a match box, a portion of veg should be (at least) 1/3 of a cup.
I don't like the idea of a teenager 'dieting' as there is so much going on in your body right now you need plenty of calories - but from the right sources (crisps and doughnuts are just empty calories, they are loaded with fat but give you no nutrients). Just try to make healthy choices and get in more exercise - if you're feeling too sick to get back into the running do some long walks, it all adds up.
As for loosing weight from the front of your abs, you'll hear this over and over, you cannot spot reduce. Cardio will help you burn fat from all over your body - you can't specify which bit unfortuntely. You need to be doing cardio at least 3 times a week for 20-30 mins at least. No harm in starting your strength training now (i.e. weights/abs etc), do it on your days inbetween your cardio sessions.
You're doing great, keep it up.
I did the first of my 'longer' runs tonight with 2 * 8 mins. runs. Before I headed out I was sure i'd never manage it but actually it wasn't as difficult as i thought - all those other weeks of smaller runs really do help your body build up the stamina for the longer ones. Tomorrow is a 20min run though...not looking forward to that!!!
Happy St. Patrick's Day 0 -
Is that what you currently eat or what you're aiming to eat on an ideal day? Not a crisp or bar of chocolate in sight? How nobel LOL. To be honest I'd be starving after that lot and tempted to fill up on snacks - if it fills you up then fine but i'd be tempted to add some more. Maybe another bit of fruit to your breakfast, or have protein for breakfast, like a 2 scrambled eggs - protein will fill you up more.
Look i'm no nutritionist but i'd say have a look at the food pyramid to make sure you're getting all the essentials in. If you're eating starchy carbs such as pasta/bread try to always pick wholegrain. Drink plenty of water (aim for at least 2 litres), stay away from fried foods and pay attention to your portion sizes. A single serving of meat should be roughly the size of a deck of cards, a serving of cheese is the size of a match box, a portion of veg should be (at least) 1/3 of a cup.
I don't like the idea of a teenager 'dieting' as there is so much going on in your body right now you need plenty of calories - but from the right sources (crisps and doughnuts are just empty calories, they are loaded with fat but give you no nutrients). Just try to make healthy choices and get in more exercise - if you're feeling too sick to get back into the running do some long walks, it all adds up.
As for loosing weight from the front of your abs, you'll hear this over and over, you cannot spot reduce. Cardio will help you burn fat from all over your body - you can't specify which bit unfortuntely. You need to be doing cardio at least 3 times a week for 20-30 mins at least. No harm in starting your strength training now (i.e. weights/abs etc), do it on your days inbetween your cardio sessions.
You're doing great, keep it up.
I did the first of my 'longer' runs tonight with 2 * 8 mins. runs. Before I headed out I was sure i'd never manage it but actually it wasn't as difficult as i thought - all those other weeks of smaller runs really do help your body build up the stamina for the longer ones. Tomorrow is a 20min run though...not looking forward to that!!!
Happy St. Patrick's Day
Thanks, I started that plan Tuesday and you are right it does look a bit bare. I might add an extra snack somewhere in that mix. And perhaps bulk up the breakfast as I am feeling hungry just before break. I am feeling better today, my nose is jus a bit blocked so I think I will start again. I might have to do week 2 again.
Thanks, enjoy your St Patrick's day 0 -
(Silly excuse) I haven't got the runners yet, all my shoes are flat soled and would kill me. Barefoot i0sn't an option either but fúck it, as soon as I get a pair I'm gonna startIs that what you currently eat or what you're aiming to eat on an ideal day? Not a crisp or bar of chocolate in sight? How nobel LOL. To be honest I'd be starving after that lot and tempted to fill up on snacks - if it fills you up then fine but i'd be tempted to add some more. Maybe another bit of fruit to your breakfast, or have protein for breakfast, like a 2 scrambled eggs - protein will fill you up more.
Look i'm no nutritionist but i'd say have a look at the food pyramid to make sure you're getting all the essentials in. If you're eating starchy carbs such as pasta/bread try to always pick wholegrain. Drink plenty of water (aim for at least 2 litres), stay away from fried foods and pay attention to your portion sizes. A single serving of meat should be roughly the size of a deck of cards, a serving of cheese is the size of a match box, a portion of veg should be (at least) 1/3 of a cup.
I don't like the idea of a teenager 'dieting' as there is so much going on in your body right now you need plenty of calories - but from the right sources (crisps and doughnuts are just empty calories, they are loaded with fat but give you no nutrients). Just try to make healthy choices and get in more exercise - if you're feeling too sick to get back into the running do some long walks, it all adds up.
As for loosing weight from the front of your abs, you'll hear this over and over, you cannot spot reduce. Cardio will help you burn fat from all over your body - you can't specify which bit unfortuntely. You need to be doing cardio at least 3 times a week for 20-30 mins at least. No harm in starting your strength training now (i.e. weights/abs etc), do it on your days inbetween your cardio sessions.
You're doing great, keep it up.
I did the first of my 'longer' runs tonight with 2 * 8 mins. runs. Before I headed out I was sure i'd never manage it but actually it wasn't as difficult as i thought - all those other weeks of smaller runs really do help your body build up the stamina for the longer ones. Tomorrow is a 20min run though...not looking forward to that!!!
Happy St. Patrick's Day
Keep it up, even though you're sick you're still in the mindset. It'll be great inspiration!
Oh and Happy Paddy's day!0 -
(Silly excuse) I haven't got the runners yet, all my shoes are flat soled and would kill me. Barefoot i0sn't an option either but fúck it, as soon as I get a pair I'm gonna start
Keep it up, even though you're sick you're still in the mindset. It'll be great inspiration!
Oh and Happy Paddy's day!
I would not recommend running with out some form of running shoe. During the first week I ran with an old pair of vans and I lost all feeling in my right foot near the end of the run lol. I got a cheap €20 pair of runners at dunnes and they are perfect. You don't need to spend loads of money for expensive shoes, not at this point anyway.
Happy St Patricks day
Good luck
Adam0 -
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That's a good point actually. Maybe if this gets addictive I'll splash out for a better pair! Thanks bud.thisisadamh wrote: »
(edit) My main goal btw is to lose the fat in front of my abs and then once that is done start weights
As Woggie said, you can't spot reduce but keep doing what you're doing. Many people think that you need to exercise, do core work, etc. to get bigger abs but what you really need to do is lower your bodyfat - that simple.
Forgive me if I'm a bit inaccurate but I'm basing these next figures off of something I read not so long ago - the top row of your abs can be seen at sometimes 15% bodyfat but to actually show your full six pack, a bodyfat of 10% or slightly under is needed. Some people claim it's 7% but that's a bit too skinny IMO 0 -
Is that what you currently eat or what you're aiming to eat on an ideal day? Not a crisp or bar of chocolate in sight? How nobel LOL. To be honest I'd be starving after that lot and tempted to fill up on snacks - if it fills you up then fine but i'd be tempted to add some more. Maybe another bit of fruit to your breakfast, or have protein for breakfast, like a 2 scrambled eggs - protein will fill you up more.
I think Bovril is an excellent source of protein. I love bovril on toast so I might add a slice of toast with bovril to my breakfast and a bovril sandwich as a snack before a workout perhaps.
Thanks for the help 0 -
Forgive me if I'm a bit inaccurate but I'm basing these next figures off of something I read not so long ago - the top row of your abs can be seen at sometimes 15% bodyfat but to actually show your full six pack, a bodyfat of 10% or slightly under is needed. Some people claim it's 7% but that's a bit too skinny IMO
I need to check my current body fat. But is it possible to build muscle and lose fat at the same time. As to build muscle you need more calories and to lose fat you need less. Is it possible to build muscle even when one is at a calorie deficit?
Thanks
Adam0 -
thisisadamh wrote: »I need to check my current body fat. But is it possible to build muscle and lose fat at the same time. As to build muscle you need more calories and to lose fat you need less. Is it possible to build muscle even when one is at a calorie deficit?
Thanks
Adam
You'd need to wait for the more experienced posters to reply to that :P
Googling it, I'm getting mixed answers. Some are saying yes, others are saying no. I'm not too sure but I reckon do one first and the other afterwards!
Sorry for the cluelessness :P0 -
You'd need to wait for the more experienced posters to reply to that :P
Googling it, I'm getting mixed answers. Some are saying yes, others are saying no. I'm not too sure but I reckon do one first and the other afterwards!
Sorry for the cluelessness :P
No problem I did a quick search in iTunes for a podcast episode and I found this http://itunes.apple.com/ie/podcast/039-gfg-lose-fat-gain-muscle/id371750376?i=91327189
Seems you can actually.
Adam 0 -
17 March 2010
Despite me recovering from a cold, I went for a run anyway and I had to start from week 2. I was about to start week 3 before I got this cold so I was annoyed. But what can you do. The run today was good, nothing special really, the same as last week really.
Thanks for to all the great boards posters that I have gotten motivation and advice from.
Thanks,
Adam 0 -
Hey Adam - fair play to you, looks like you're getting the running bug and can't keep away LOL!
Re: loosing fat and gaining muscle at the same time, again no expert but the weight loss program i'm on at the moment claims that you can indeed do just that. They concentrate on eating protein at every meal and reducing the amount of starchy carbs that you eat, plus cardio at least 3 times a week for about an hour - when you're starting off though 20 - 30 mins per session is fine. Also strength training on alternate days - so monday run, tuesday weights, weds run, thursday weights, friday run, saturday weights and sunday is a well deserved rest day
It's important to rest the muscles you've been working out for at least 24 hours when starting out as otherwise you will over fatigue them and they cannot function as well, not to mention the risk of injury. Remember that running is working your legs and butt so the next day give those muscles a rest and do some upper body workout. You don't need to go gym, argos do cheap set of weights or just use water bottles filled up with water to begin with, or just use your body weight for press ups etc.
You could also look up the following podcasts on itunes (it's free) 'Fitness Behaviour' by Bevan James Eyles - it might give you some good motivation and tips.
Best of luck.0 -
Hey Adam - fair play to you, looks like you're getting the running bug and can't keep away LOL!
Re: loosing fat and gaining muscle at the same time, again no expert but the weight loss program i'm on at the moment claims that you can indeed do just that. They concentrate on eating protein at every meal and reducing the amount of starchy carbs that you eat, plus cardio at least 3 times a week for about an hour - when you're starting off though 20 - 30 mins per session is fine. Also strength training on alternate days - so monday run, tuesday weights, weds run, thursday weights, friday run, saturday weights and sunday is a well deserved rest day
It's important to rest the muscles you've been working out for at least 24 hours when starting out as otherwise you will over fatigue them and they cannot function as well, not to mention the risk of injury. Remember that running is working your legs and butt so the next day give those muscles a rest and do some upper body workout. You don't need to go gym, argos do cheap set of weights or just use water bottles filled up with water to begin with, or just use your body weight for press ups etc.
You could also look up the following podcasts on itunes (it's free) 'Fitness Behaviour' by Bevan James Eyles - it might give you some good motivation and tips.
Best of luck.
Thanks for the tips. I am going to start with basic pushups and situps, and then when I am good at those, I'll look into going to a gym maybe 2 times a week.
Thanks
Adam0 -
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Hey Adam.. great log!.. needed some inspiration and this is it!!.. I had actually printed off a log (similiar to the one you are following) yesterday and meant to get going last night - but I was wrecked.. ha ha ha!.. I took part in the 5k Mud Run on Saturday in Moyvalley and it near killed me so I really should have done the programme before the Mud Run came up!.. but I am happy that I completed it - but would have like to have been able to 'Run' the whole course!.. 0
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Hey Adam.. great log!.. needed some inspiration and this is it!!.. I had actually printed off a log (similiar to the one you are following) yesterday and meant to get going last night - but I was wrecked.. ha ha ha!.. I took part in the 5k Mud Run on Saturday in Moyvalley and it near killed me so I really should have done the programme before the Mud Run came up!.. but I am happy that I completed it - but would have like to have been able to 'Run' the whole course!..
Hi, great to hear you are starting C25K! You should start today! Even if you are wrecked. The hardest part is starting, but once you get into it you can't stop.
Adam0 -
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Hey well done on the c25k, it sounds like you are doing great.
I have been doing this the last few weeks but I can only manage to get out 2 nights a week so its taking me a bit longer to get through the weeks.
On week 4 now and finding it really tough, week 5 starts on Tuesday for me and I am not really comfortable with week 4 yet.
My fitness level has definitely improved alot with this though and I am surprised to say that I actually love going out running 0 -
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Fair play to you Adam, you seem to be making good progress. I think you've given me the initiative to start my own log on here.
I am fifteen and have been out injured for the last three weeks with an ankle injury and haven't been able to do anything, so I am back to square one. I will be out injured for another week or so.
I am going to start my log in two weeks, when we get our Easter holidays. I will do the C25K program to build my fitness back up and ease myself back into the flow of things.
Basically, my goal is to be a tank, so I'll see how that goes. :pac:
Keep up the good work, and best of luck for the future. 0 -
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Thanks everyone for the kind and motivating words I am started week 4 on Sunday and looking forward to it. I am really glad to hear that people are finding my log helpful and I will be looking forward to reading everyone else's log. Post a link to it here Fair play to you Adam, you seem to be making good progress. I think you've given me the initiative to start my own log on here.
I am fifteen and have been out injured for the last three weeks with an ankle injury and haven't been able to do anything, so I am back to square one. I will be out injured for another week or so.
I am going to start my log in two weeks, when we get our Easter holidays. I will do the C25K program to build my fitness back up and ease myself back into the flow of things.
Basically, my goal is to be a tank, so I'll see how that goes. :pac:
Keep up the good work, and best of luck for the future.
Cool, good to hear you are starting again My goal is just to get lean and toned really. 0 -
Hi all! I know I haven't posted here much but I'm just after completing day 3 of week 5.
Haven't been this fit in over two years. Am delighted with myself and feel like I'm getting back to being the old me that I used to be a long time ago.
Maybe it's already been mentioned but I find when it comes to doing C25K on the treadmill it's much easier when you break down the longer runs. In the case of the 20 mins I broke it down into five smaller runs with only a .5km/h speed difference between them. You wouldn't believe how relieved I was to ease it back down that little bit for four minutes before bringing it back up again. Challenging but keeps you from giving up when seeing the distance between you and the goal posts.
Best of luck everyone.0 -
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I am sooo delighted I found more C25K peeps. I am on week 3 day 2. I am looving it. This week was harder. I am using a t.mill also to do mine. I will run outside whan i am fitter
:o:o
I have to say I peeked a look at other weeks and I hope I can do it. They look very very difficult. Did ye find any particular week more difficult? I am also doing weight watchers every Wednesday and have lost 24 pounds. I have the same again to lose. I hope this will improve my fitness and loose pounds and tone me!!!! :P I would love to come on here to report and follow all of yer progress. I have to say I would love to be able to do this. Imagine running 5k from a real couch lazzzy asssss:D:D:D:D:D0 -
Congrats on the weightloss ladymuck.I am sooo delighted I found more C25K peeps. I am on week 3 day 2. I am looving it. This week was harder. I am using a t.mill also to do mine. I will run outside whan i am fitter:o:o
I have to say I peeked a look at other weeks and I hope I can do it. They look very very difficult. Did ye find any particular week more difficult? I am also doing weight watchers every Wednesday and have lost 24 pounds. I have the same again to lose. I hope this will improve my fitness and loose pounds and tone me!!!! :P I would love to come on here to report and follow all of yer progress. I have to say I would love to be able to do this. Imagine running 5k from a real couch lazzzy asssss:D:D:D:D:D
I found week 4 very hard, I have done 2 weeks of week 4 , I cannot imagine how hard week 5 is going to be. Starting week 5 on Tuesday :eek:0 -
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You will be amazed at what your body can do. At the start of week 5 I thought NO WAY will I be able to run that long without stopping - but I did. you will get SUCH a sense of achievement when you complete it. Even though you've been doing much shorter runs up to week 4 it really is all conditioning your body to run for longer periods each time. There was one moment during the 20minute run that I thought, oh hell I can't finish this but I found some personal motivation that kept me going.
So my tip to you is to think of something or someone that you find amazing (whether it be your grandad who ran a mini marathon or the picture you have in your mind of how you'll look when you are fit and lean) and then, if you think you're going to quit really think about this image, really picture it in your mind and let that inspire you to push on. For me it was some people I know that have recently dropped an amazing amount of fat (i mean we're talking 40lbs, it's almost a whole other person) and I just thought - would they quit? no way! and kept it up ... for me it worked ....just find your inspiration.
I should've been onto week 6 last week but had some issues that prevented me, will defintely be doing it tonight...God I hope the rain eases up
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ForegoneReality wrote: »Believe it or not both the OH and I found week 5 much easier than 4. I don't know what it is but I find that the short breaks in week 4 are what make it very tough.
You'll have no bother though babygirlz! If I can do it Lord knows you'll make it through alive..!
Really???? I haven't even listened to it, I was afraid of what I was going to hear 0 -
Really???? I haven't even listened to it, I was afraid of what I was going to hear
Hehe
Just to be sure that it wasn't a fluke I went to the gym again today to repeat W5D3 and fortunately I made it! Starting W6D1 on Thursday so it'll be interesting to see how it goes..!
All I can say is thank God for iPods and Podcasts!0 -
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