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I'm FINALLY going back to work full time after five years, and things are about to get really hectic! I'm looking forward to restarting my gym membership (it was a victim of the recession).
I used to go for an hour and do 30 minutes of weights, and 30 minutes on the treadmill, but I'm not going to have that much time anymore. I play roller derby, so I'm not completely out of shape. However, I do need to loose about 50 lbs. I was thinking run for one minute, walk for two for thirty minutes, alternating days with strength training. It doesn't feel like enough though.
Hill sprints, or just sprints. 25/50/75/100m sprints followed by walk jog of 45-60 second intervals. Short, medium, long and varying intensity. Will make you lose more fat than long distance running (good long distance runner and sprinter).
Strength train, squats 5x5 or 5x8, conventional or romanian deadlifts, back rows, shoulder press... no more than 60 second rests.
Hill sprints, or just sprints. 25/50/75/100m sprints followed by walk jog of 45-60 second intervals. Short, medium, long and varying intensity. Will make you lose more fat than long distance running (good long distance runner and sprinter).
Strength train, squats 5x5 or 5x8, conventional or romanian deadlifts, back rows, shoulder press... no more than 60 second rests.
easy, quick, efficient.
This is exactly what I was going to suggest. To add, 30 minutes per day is probably the perfect amount to shed fat. Intensity is the key, not duration. Sprinting will really help you with roller derby too.
I used to run distance (marathon PR respectable at 3:10, 5k at 18:30) and have since turned to sprinting (specialize in 200m and 400m) at age 36. I found that I can maintain a six pack much easier now and that is with a relatively decent beer/wing consumption on weekends!
If your interested in group classes, Bodypump 2-3 times a week is good as a mixed strength training/cardio class. Burns calories while building more muscle mass, good for losing weight and building a fit figure.
Hill sprints, or just sprints. 25/50/75/100m sprints followed by walk jog of 45-60 second intervals. Short, medium, long and varying intensity. Will make you lose more fat than long distance running (good long distance runner and sprinter).
Strength train, squats 5x5 or 5x8, conventional or romanian deadlifts, back rows, shoulder press... no more than 60 second rests.
easy, quick, efficient.
LOL...can you translate please. What is a 5x5 or 5x8?
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