FORUMula1.com - F1 Forum

[Sam-KK24]

Now, I need to get fitter for racing

I'm currently:
cycling about 3 miles a day on a fitness bike with quite High Resistance
Going for about a 1.5 mile run every night.
Ocassionally doing 50 sit-ups here and there.
Started Swimming for an hour every week.

So, any ideas on what I can do to lose a few Kilos

I need to lose about 4 Kilos, but I really want to lose 10 if I can

[Jabberwocky]

So, any ideas on what I can do to lose a few Kilos

Cut an arm off!

would of thought that that you would do more arm exercises

[Jabberwocky]

Stopping eating after 7 at night is a good one

[bud]

doing cardio work outs which you say youre already doing

and just watch your daily KJ intake and stay away from fatty foods.

but youre only a teen right? so dont go too nuts! youre still growing!!!

[texasmr2]

I noticed you have not mentioned any weight training regimen's, why? I see it as one of if not the key eliment to your success.

[Sam-KK24]

Yeah Bud, I am 15.

I was wondering what upper body exercises I could do, as that is my weakest part of my body by some way.

Tex, I don't really have any weights.. My local gym has just shut down also which was where I did weight training.

Thanks

[texasmr2]

Sam,
Buy yourself some dumbbell's in various increment's of weight, a weight bench and a press bar. With the dumbbell's you can work your forearm's, bicep's, tricep's and your chest. With the weight bench you will be able to work on power press's for your chest, which also work's your tricep's-bicep's-forearm's.

With the bench you can work your abb's and oblique's which will strengthen your core, this is very important. Your main objective is not strength, that will be a achieved, but endurance and stamina. Muscle's have different fiber's for different chore's, strength and endurance, but they both compliment each other. Focus on ascending and descending set's with the weight and rep's.

Here is an example for the tricep's:
1. first set at 15lb's until failure.
2. second set at 20lb's until failure.
3. third set 25lb's until failure.

Then take NO MORE than a 60sec break and reverse your weight:
1. fourth set 25lb's until failure.
2. fifth set 20lb's until failure.
3. sixth set at 15lb's until failure.

You can also start out at a lighter weight and then build up to the heaviest weight. Buy some fitness mag's they will give you the exercise regimen's and diet program's that will give you the result's your looking for.

[7UpJordan]

I go for jogs in town 3 nights a week after work, need to work out how far I'm jogging by putting my route up on Google Earth.

[Sam-KK24]

Cheers guys, I am getting a pull up bar in my room aswell to work the upper body.

I'm off swimming

[8-ball]

Sam,
Buy yourself some dumbbell's in various increment's of weight, a weight bench and a press bar. With the dumbbell's you can work your forearm's, bicep's, tricep's and your chest. With the weight bench you will be able to work on power press's for your chest, which also work's your tricep's-bicep's-forearm's.

With the bench you can work your abb's and oblique's which will strengthen your core, this is very important. Your main objective is not strength, that will be a achieved, but endurance and stamina. Muscle's have different fiber's for different chore's, strength and endurance, but they both compliment each other. Focus on ascending and descending set's with the weight and rep's.

Here is an example for the tricep's:
1. first set at 15lb's until failure.
2. second set at 20lb's until failure.
3. third set 25lb's until failure.

The take NO MORE than a 60sec break and reverse your weight:
1. fourth set 25lb's until failure.
2. fifth set 20lb's until failure.
3. sixth set at 15lb's until failure.

You can also start out at a lighter weight and then build up to the heaviest weight. Buy some fitness mag's they will give you the exercise regimen's and diet program's that will give you the result's your looking for.

this is a good work out but can only work in combination with a good diet. A big Mac will only erase all the work you did during the week

[Sam-KK24]

That was my big problem until about a week ago!

I used to have like Steak Bridies everyday for lunch, and go home to a Pizza or whatever.

Now it's a chicken sandwich and a Stirfry or Pasta yummmm

[texasmr2]

Just remember that protein is your friend and at your age I would suggest atleast 1gram per lb of body weight, it well help you sustain you current muscle mass. Once your mind, not your body, get's used to the diet it will become routine although you can and must alot yourself 1-2 day's per week were you eat anything you want but in reasonable amount's. What your trying to accomplish with that is it give's you mentally and physically a break and give's your system a 'good' shock. Just as with any workout routine if you do not change your program everyonce in awhile your body learn's the routine and that it's not going to have to do anymore work so the progress stop's.

[Sam-KK24]

Thanks Tex,

I've heard that red meat is bad, but the rest is fine, is that correct?

But I'm puttin chicken and ham into my stirfry and pasta so I think it's not too bad.

I feel so much better now aswell, now that I'm not eating sh*t everyday

[racechick]

Now, I need to get fitter for racing

I'm currently:
cycling about 3 miles a day on a fitness bike with quite High Resistance
Going for about a 1.5 mile run every night.
Ocassionally doing 50 sit-ups here and there.
Started Swimming for an hour every week.

So, any ideas on what I can do to lose a few Kilos

I need to lose about 4 Kilos, but I really want to lose 10 if I can

Run for longer periods of time if you want weight loss. The speed doesnt matter too much, its more time on feet. About an hour running steadily(build up to it if you dont usually run that far). 2 or 3 times a week.

[texasmr2]

I've heard that red meat is bad, but the rest is fine, is that correct?

That is a misconception. Yes it's true you can get alot of 'sustainable' protein from other source's but the protein that come's from beef and chicken is superior than other non-meat source's. With beef eat the leanest cut's you can find or afford and with chicken eat breast and tenderloin's, bake them with a drip pan or grill them that way all the fat run's off and is not soaked back into the meat, same with your beef. Also leave the ham alone unless it's a fat-free cut.

I feel so much better now aswell, now that I'm not eating sh*t everyday.

It's amazing how a good diet can influence your mood and attitude right?

Pertaining to the running aspect yes it's great for cardio and weight loss but it play's havoc on your joint's and is something you will eventually pay for in a bad way. You can get the same if not better result's from a cardio bike. I alway's recommend, unless one just like's running, a bicycle over running. The rule's never change when it come's to a body so if you can be smart, improvise, change and adjust your workout you will never become bored and stagnant mentally or physicaly.