30 Minute Workout

[iseekool]

Hi all,

I'm in the progress of getting my self into shape (I'm not intending to go bulky and full of muscle), just to lose some excess fat and tone up.

I've been at it for nearly 4 months, excluding the christmas/new year holidays.

Initially it's been great I lost nearly 6kg in my 1st 2 weeks. However I seem to have levelled out quick - I'm realistically not shedding anymore weight, I've only lost roughly another 2kg for the last 3 months.

Total weight loss is roughly 8kg at this time.

I have 1 hour lunch break and my workplace has a gym onsite - So I spend 30min working out.

My routine is quite simple - I do this Monday to Friday.

15min cardio - either bike, treadmill or eliptical trainer (depends which machine is available)

15min light weights

I go bike riding or play basketball on weekends.

I've tweaked my diet, but not changed it - I'm still a foodie.

- I eat less at dinner and try to reduce my carbs at dinner time.

- Eat out much less

- No longer go out drinking every Friday

So basically - is my 30 min gym workout worth it? ie. effort vs. gain.

Cheers

[Birds]

inb4 lift.

What do you weigh, how tall are you, and what are you trying to get down to?

Look up HIIT (high intensity interval training) and start doing some of that. Light exercise will only get you so far. If you don't want to play with your diet you need to up the cardio intensity. Calories in, calories out.

[JZP]

It's usually diet if you are looking to primarily lose weight. I lost 12 kg with diet alone.

It's a balancing act if you are excersizing and eating... you need more nutrients to support the exhertion (as Birds said).

The right foods/intake will be key. You seem to be on the right path, but look at the types of food you are eating. There are lots of fads, but nothing beats basic good raw/simple nutrients. Processed food = bad

I found alcohol messes with my metabolism - for days!!

[R31Nismoid]

Go do 10 x 100M sprints (and i mean flat out, no holding back(, with 1-2min rest in-between. 3 days a week.

If you ain't near roaring by the end of it, you aint gone hard enough.

So to combat this - do some burpee's.

I would recommend watching this informative explanation in HD

[iseekool]

inb4 lift.

What do you weigh, how tall are you, and what are you trying to get down to?

Look up HIIT (high intensity interval training) and start doing some of that. Light exercise will only get you so far. If you don't want to play with your diet you need to up the cardio intensity. Calories in, calories out.

Currently weighing in just under 80kg, was at 88kg.

I'm ~5'9"

Trying to get down to around ~75kg, but my main objective is to be more toned and get rid of the lose flab around the mid section.

[iseekool]

It's usually diet if you are looking to primarily lose weight. I lost 12 kg with diet alone.

It's a balancing act if you are excersizing and eating... you need more nutrients to support the exhertion (as Birds said).

The right foods/intake will be key. You seem to be on the right path, but look at the types of food you are eating. There are lots of fads, but nothing beats basic good raw/simple nutrients. Processed food = bad

I found alcohol messes with my metabolism - for days!!

I'll definately try dieting more, I just love my food too much

True about processed food - That's probably my stumbling block.

I'm going to try going for no booze for the next 2 to 3 months see if it makes a difference, even though I've cut back heaps.

Self control is damn hard.

[iseekool]

Go do 10 x 100M sprints (and i mean flat out, no holding back(, with 1-2min rest in-between. 3 days a week.

If you ain't near roaring by the end of it, you aint gone hard enough.

So to combat this - do some burpee's.

I would recommend watching this informative explanation in HD

Thanks I'll give it a try. Might get a mate to watch me initially, I may faint

[FloydWestwood]

I'm gonna try the 10x100m thing tonight.

Fairly confident i'll go into cardiac arrest but if it burns the kilo's then so be it

[Birds]

Currently weighing in just under 80kg, was at 88kg.

I'm ~5'9"

Trying to get down to around ~75kg, but my main objective is to be more toned and get rid of the lose flab around the mid section.

Yes. HIIT or some long distance running a few times will take care of that. Walk sprint walk sprint walk sprint, repeat.

[GHOSTrun]

Get yourself a pair of kettlebells (start with 4kg - they're cheap, like $20 delivered from gymdirect.com.au), and do tabata thrusters (google it) in the morning before breakfast, and when you get home from work before dinner.

For your lunch break gym session in 30minutes you could do:

2 sets of 20 rep squats, start with an empty bar, go all the way down till your hamstrings touch your calves to get the most out of it, add 2.5kg next session

2 sets of push press (google it), start with an empty bar, add 2.5kg next session

2 sets of pullups

2 sets of chinups

2 sets of dips

dumbbell tabata thrusters

(short rest times between sets and go straight onto the next exercise, personally wouldn't waste time on the biker or treadmill)

your goal is to lose fat, not bodyweight -> You're currently 80kg, you lose 5kg of muscle, you're going to be even fatter than before, see what I mean? So you want to maintain or build muscle, and lose fat. Try to have at least 30g protein with every meal. Try and keep your carbs to unprocessed and complex ones (i.e. no fast food. brown rice, salad and vegetables = good etc). Snack on nuts and fruit. steak/chicken/fish for dinner. eggs for breakfast.

[Birds]

Cardio is great for losing fat and maintaining an overall fitness, why exclude it?

[GHOSTrun]

Cardio is great for losing fat and maintaining an overall fitness, why exclude it?

I haven't, I've offered a better bang for buck solution (imo)

[TTT]

Tabata Thrusters goes for 4 minutes - of those 4 minutes, you are moving for 2 minutes and 20 seconds.

That 4 minutes is better than a 15 minute exercise bike.

If he does this morning, lunch and night, it is already more cardio work than he was getting.

Add that 30 minute complex GHOSTY put up at lunch and it's the best bang for buck he could get.

First time I tried Tabata Thrusters, I decided to start light so I used 7.5kg DB in each hand.

4 minutes later I lay on the floor for 14 minutes.

Just remember the point is to get as many reps in the 20 second intervals as you possibly can.

[dezz]

I've done thrusters, and gone as hard as I could (used 5kg db's) but never experienced what so many claimed I would...That is, that I wouldn't be able to do them more than once a week, and would definitely vomit after them....I've never done them enough to see if they work as far as fat burning goes, but could definitely do them more than once in a day let alone once a week...

[GHOSTrun]

when you go balls out you should be getting 20 reps on at least the first half of sets. takes a lot of will power to do that shit more than once in a blue moon though haha.

[elektrikgt]

I'm in a similar situation as you iseekool, I have been trying to lose weight. I have been cutting down on large meals and reducing my intake to 6 smaller meals a day.

For the first 2 weeks I lost 3 kilos and then leveled out, I was lifting at the same time though and noticed more muscle.

HIIT seems to be a good idea and those 10 x 100m sprints from R31Nismoid look good. Hope it all goes well man cause as I to am in the process I know how much of a pain in the arse it can be with such a drastic change in lifestyle but it will be worth it in the long run.

[macdog]

I'm gonna try the 10x100m thing tonight.

Fairly confident i'll go into cardiac arrest but if it burns the kilo's then so be it

tried that set last night...

I must make a suggestion, make sure you warm up...

I was completely f**ked after it!!!

can't walk today!!! good exercise though!!!

will try and do 3 times a week, i never do any running!

[TTT]

if you go from doing no sprinting to 10 x 100m sprints, no warm up on the world is going to prevent you from being sore.

Either ease in to it (1 or 2 x 100) or just deal with the pain.

either way is fine and you'll get used to it.

Edited March 1, 2012 by GTST

[TUFF_350]

I would highly recommend you implement this: http://bodyforlife.com/library/exercise/weight-training

Have a click around the site to read up on the cardio aspect, as well as nutrition etc. It's free and sure as hell works.

Also this is another great freebie, you can even make a bodyspace and interact with others for tips etc: http://www.bodybuilding.com/guides/male-20to39-fat-loss/intro

[macdog]

if you go from doing no sprinting to 10 x 100m sprints, no warm up on the world is going to prevent you from being sore.

Either ease in to it (1 or 2 x 100) or just deal with the pain.

either way is fine and you'll get used to it.

2 days later..

i'm still a bit sore... hahaha