only if you have family history of knee issues. I've read studies suggesting that runners are less likely to suffer knee injuries than non-runners. http://www.time.com/time/health/article/0,8599,1948208,00.html
Running/jogging half a mile doesn't make sense to me. It's like, right when you start feeling the positive effects of a nice workout, you stop.
Well from what the OP said in the beginning, sounds like a recomp diet is what he's really after. Maintaining his current stats but shifting his bf%. Obviously shedding the fat and putting on more lean muscle will help him jump higher and move quicker assuming that he incorporates the proper training along with exercise and diet. Honestly, this is great if timing isn't an issue but to recomp, it would take an eternity rather than to just cut first or bulk first depending on where he is at. OP if you are 12% or below, bulk with something 40p/40c/20f split or 40/50/10 on training/basketball days. Once you've bulked up from 12% to around 15-16% depending on how comfortable you are carrying more bf, start cutting. This is where your Macros/calories will play a crucial part on how many lbs of lean muscle you keep. So for example: before 180lbs 12%bf after 180lbs 9%. My guess is this is your goal and what you are after. Lift heavy and go HAM. If you are over 16%, just cut slowly by reducing 2-300 calories under maintenance (factor in your activities). Once you lower your weight and bf drops a few, start a clean bulk back up to 180lbs then repeat the cut/bulk cycle until you are satisfied with your bf percentage. It is very important to incorporate some kind of resistance training in this part because you will be trying to preserve as much LBM while dropping fat. Losing LBM here is inevitable that's why macros and training technique are important to reach your goals quicker. My advice, keep your training intensity high and reduce your workload. Ex: you normally do 8 reps of 100 for 3 sets. When cutting, Do 5-6 reps of 100 for 2-3 sets. The key is trying to avoid muscle loss letting the body know that you still use them bad boys. Now if you are one that does not want to drop below 180lbs because of ego or other reasons, this is where you take the Recomp route. Eat at maintenance, keep protein high, fat moderate, and carbs low. On training days, keep protein high, fats low, and carbs moderate. Adjust accordingly by looking in the mirror. Go heavy and as your body slowly (reason no calorie surplus) builds more muscle, it will shift your bf% lower. At some point around 13 or 12percent it will get much harder to drop down to single digits and here is where cutting is the only option. You'll be looking like Dwight in no time lol
If you are lazy, those goals are a pipe dream. It will take effort and commitment. Jogging 1/2 mile a day is indeed a waste of time if it does not lead you into more extensive cardio. It most definitely won't give you a flatter stomach. To bulk up, I can't recommend how to do it at home. I don't know a single person who's ever bulked up at home without investing money in equipment. A cheap gym membership with some common-sense lifting 3 times/week will do wonders. For a young, thin person like yourself, results won't take long if you put in the work. There is no easy way to bulk up and add muscle. In all honesty, you probably won't get quicker or jump higher. Just the way it is. Getting in better shape and adding muscle will help slightly.
My feet fell asleep on the pooper again, and that's all I can think about. But f they didn't I'd rip you a good one. Guy!
He is gonna run the other way after reading this. He is a beginner, no need to confuse him. He just needs to start to limit his sugar as much as possible, eat mostly complex over simple carbs. More protein. HIIT twice week and heavy lifting 3 times week, 2 days rest.
I am lazy, but I am willing to put in the effort. I know I won't see crazy results unless I get a gym membership (which I do plan on getting one). I just thought to myself if I lost some of this extra fat, I'd get quicker / jump higher simply because of that extra fat weighing me down. Anywho, what kind of machines should I use at the weight room to bulk up? I'm a beginner afterall, and will I need to drink protein shakes afterwards? And how can I get a flatter stomach?
I hate jogging, but love playing basketball...to each their own...for you, i would recommend just playing more ball... but regardless of what you do...if you consume the same amount of calories that you are now...and increase you activity level...you are bound to loose weight. If you really want to maintain your weight and just get in shape, you will have to do a bit of weight training in addition to the cardio work your putting in...
To be brutally honest, you can stop being lazy by putting in the effort to do some research on your own time. There's already been PLENTY of good advice from multiple posters in this thread, yet you seem to keep asking the same basic questions that can be answered with a simple google search. Not to be an ass, but I feel like we're being trolled.
I pretty much do whatever I hear JJ Watt is doing in order to stay in shape. Strangely I haven't lost any body fat.
Wait, what? You're kidding..... How on earth is this a troll attempt...honestly!?? I have been given good advice you're right, but I just point out my confusion when some poster's advice are contradicting each others. I apologize if I annoyed you.
Serious question: How much fat can you lose at 6' 180 lbs? Answer: Not much at all. The very small amount of fat you have isn't weighing you down. A person who is 6' tall and weighs 260 lbs needs to lose fat to gain athleticism. You are on the other end of the spectrum. To become more athletic, you need to gain muscle & strength instead of losing weight. Working out and eating better will reduce your overall body fat, which will reduce the fat on your stomach (and make it flatter). Again, you cannot reduce fat on a spot basis (without liposuction). Anybody that tells you otherwise is a quack. For workout routines, search the internet for specifics but I recommend 3 weekly routines: (1) Chest & triceps, (2) back & biceps and (3) legs & core. Compound exercises (which use several muscle groups at a time) are more efficient than isolation (which target only specific muscles).
SQUATS SQUATS SQUATS SQUATS SQUATS. When done with good form, its an amazing exercise. But in terms of weight loss, you want to be operating at a caloric deficit. HIIT exercises as mentioned before imo is superior for this, and aligns more with sports where you've got short periods of explosiveness, bball, rugby, football, etc as opposed to marathon running. But squats will help you become more explosive.
you should be on a high protein diet, regardless of whether or not your "cutting/bulking" you adjust your fat and carb intake, depending on whether or not you want to gain/lose weight. Yes, jogging will help you lose weight, but you would gain a much better physique if you eat well, lift well and all that.
