HIIT is great. i average about 3-5 miles daily on the treadmill, but on days where i'm short on time it's a godsend. doing sprints and then jogging as a recovery BLASTS calories. here's just a simple example of a 20 minute treadmill workout: 0-5mins Warm-up, jog (level 5.5-6.5) 5-10mins Sprint for 1 min (level 8.5-10.0) & jog for 30 seconds (level 6.0-6.5) 10-15mins Sprint for 30 seconds (level 9.0-10.0) & hop off to sides for 10 seconds 15-20mins Cool-Down, jog (level 6.0-7.0)
No, but the less junk food the better. Depends how far you want to take it. The smarter you eat, the better your results. No matter what anyone says, targeted fat reduction is impossible. Hard to imagine a 6', 180 lb person with much fat anywhere. Forget about slimming down. You need to focus on bulking up and adding about 10 lbs of muscle by working out. But understand if you are playing against older guys that outweigh you by 20-50 lbs, they will continue backing you down. Lean hard and use one forearm to impeded them. That is not a foul. My son does this to me and I outweigh him by 40 lbs.
Y'all are giving OP too much advice, he wants to jog 1/2 mile. Stop giving him workout ideas that last more than 4 minutes.
Lots of workout advice on here, seems like you want to lose weight though? That's 75% diet. Just change your diet and you're done. The results will be much faster. What do you eat normally? Substituting a bag of nuts (250+ calories) with an apple will probably help you drop 2-4lbs in 2-3 weeks - assuming you were to eat a bag of nuts a day - just an example.
Actually, I do want to bulk up and get rid of the extra fat that I have. Not quite sure how to get started with it though. I will get a gym membership in the future, but is there anything i can do at home that will help? Like I said, Im not fat, but I do have some fat on chest/stomach that I want to lose , hense why I want to slim down in that sense.
Why did you arrive at the 1/2 mile figure? Why don't you aim for something more. Considering you say you play basketball and aren't overweight, you ought to easily be able to finish 1/2 mile in 5 minutes. Why stop there? At the beginning of the year I was around 205 (about 6' 1"). I decided I wanted to lose 20-30 pounds. I have run close to 800 miles thus far. I started with about 30-45 minutes on the treadmill and now am running 10 miles averaging faster then 9:30 per mile. I am down below 180 and intend to stay between 175 and 182. I was also around 26% body fat to start the year although it wasn't too noticeable. I am down in the 18% range and my goal is 16% by October. I do personal training twice a week to add to the cardio. My diet still isn't great, but it is better than it has been. My guess is your body fat range is similar to mine. Eat better, when you do jog/run, go 20-30 minutes and add in weight/strength/flexibility training to distribute those fat cells into muscle.
A mile a day keeps the doctor away. Isn't that the saying? I would imagine a 1/2 mile is equivalent to walking a mile in calories burned. It could help over time (several months to years) if you are overweight assuming you did it at least four days a week and your calorie consumption didn't change from what it was prior. But, exercising people tend to eat more because exercise makes you hungry. I would say if you are already pretty thin to average weight...it wouldn't help as much because reducing body fat at an already good weight usually comes down to diet.
Muscle burns 5 cal per lbs. Fat burns 2 cal per pound. So in net you are gaining 3cal per lbs. Suppose you you add 20lbs of muscle and lose 20lbs of fat you are burning an extra 60cal a day. That is less than drinking half can of coke. Playing an hour of basketball will burn like 600 calories.
I really don't know. I want to get in better shape (not that I'm fat) , but just because. I'm a bit lazy, so 1/2 a mile is pretty decent, and I will increase that over time. But with the responses I've been getting here, it seems as if jogging 1/2 a mile is a waste of time since it won't do much? My thought process was that jogging daily, albeit a short distance, would give me a flatter stomach. Basically what I want is : a)flatter stomach / chest b)bulk up c)to get quicker / jump higher Those are the 3 goals I have, and I'm a bit confused on how I can get started in making that a reality.
* and i know jogging obviously won't help me bulk up, I am going to consistently do home workouts until I get a gym membership. but yeah, those are my 3 goals and i need some help getting started. I'm willing to put in the work at least 4 days a week.
It's not at all a waste of time if it's a start. You'll be amazed how quickly your endurance improves when you start running regularly. Your progress will likely be quicker than you imagine.
Oldfanoftmac, Just re-arrange your sugar/carb intake to lose some extra fat. Basically, if you're not doing much physically, don't eat sugar or simple carbs. Have some complex carbs, but in moderation. Keep the simple carbs and sugars for after any moderate to intense activity, like work outs, basketball, yard work, etc,, but obviously don't abuse them by eating 3 slices of double chocolate cake with fudge and brownie chunks. You can tighten that last part up by picking natural sugars in things like fruit, rather than grabbing something like a Pop-Tart. Try it in different directions, but on the ground, of course. You're legs will burn like never before :grin: I do intervals of forward, backward, lateral, and then forward AND backward sprinting. My last go around i include all 4 in that interval.
Exercise is of course great for staying in shape, but the main thing is gonna be diet. Some things you think are okay or good for you actually might not be. When I cut wheat/oats from my diet and dropped the peanut-butter after-a-workout habit, the pudge I always carried around my middle despite intense workouts was quickly gone. I mean, in a week.
Assuming that you keep your diet the same along with your calories(maintenance) and macros of p/c/f, you will lose weight jogging half a mile a day. Is it an efficient way of losing weight? IMO no. It's easier to lose weight eating on a caloric deficit than it is doing cardio to produce that. Also, if you don't incorporate some kind of resistance training, you will lose some muscle mass. What's going to happen is you are just going to be a smaller/weaker version of yourself. EX: before 180lbs 23%BF after 150lbs 22% BF. Use cardio as a tool for you to eat a little more to hit your macros if need be and also to improve your cardiac health. Let diet be priority and dictate your weight/fat loss. If running is what you enjoy to do and eventually having a build similar to a marathon runner is what you are after, then you could just run your calories and muscle away. If you want to get leaner and rock a lower bf%, get six packs abs etc, Get your diet zoned in. Compound lifts and add a little cardio in the mix and you will be there soon bro. I cut during the summer and bulk during the winter since I'd be covered up anyways so putting on a lil fat doesn't hurt.
To slim down a bit you just need to reduce your daily calorie in-take by 100 to 200. Drink less sugary drink; cut out some desert. You can do it easily without exercising. And if you do exercise jogging 1/2 mile a day is probably not going to burn you 100 calories.
I forgot to add...if you want more accurate advice, post as much as you can about your current lifestyle, like activities and diet. It's much easier to stop trouble areas that can be cleaned up that way.
Running blows. Its bad on your knees. If you're a baller, save the running for the court. I'd do a high pace walk instead.
