Oh heck yeah, that doesn't sound like enough swimming to bulk you up too much. It sounds like a good mix of workout to me. I don't for sure, but it seems like you are enjoying health benefits, so just keep going. Adjust diet if you need to. The more yoga, also the more you may slim down. I've heard (but not seen any studies) that yoga is even better than long distance running at slimming down. I know it increases all sorts of things, such as strong core, overall strength, fat burning, and flexibility. I've seen people have amazing transformations doing just yoga. Adding all of that varied workout for you, should help you keep from plateauing and be really good.
I use Craze but they pulled it. I saw that rated as highest after really looking into it. A lot of people use C4.
I started running again about 2 weeks ago. I'm 6'1". Started at 221, down to 217 already. My goal weight is in the mid to high 180s. I got down from that 220 range to 192 a few years ago just by running and cycling my calories. I was consistently losing 2 or 2.5 lbs a week. Then I hurt my foot, then my knee. Stopped running and gained the weight back. I knew less then about running than I do now. I wasn't really wearing the right shoes, or at least shoes that complimented my feet, arches, and running style. And that was the cause of my injuries. I'm typically sedentary during the day and I enjoy Whataburger and Dr. Pepper. When I exercise regularly, I eat better. But when I don't, I fall back into my food vices. I did P90X last year but it didn't work as well as I'd hoped. I definitely got stronger and built muscle, but I didn't really lose a lot of weight or inches. I only got down to about 216, starting at 227. So I'm going back to simply running because I've done it before and know I can lose weight that way. I do have a simple pushup routine mixed in as well as Ab Ripper X, but I just want to focus on the cardio right now and don't want to add in a real, comprehensive lifting routine until later. I'm also doing intermittent fasting (which I've had some success with before) and a little calorie cycling. The way I used to run, I could only run 3 days a week max because I was too running hard. I did some research into how runners really train and realized that they don't work really hard (in terms of speed and heart rate) all the time. A LOT of it is slower running. Albeit with more miles, but still a slower pace. So I started following a simple, advanced beginner 5K plan and have been running 5 days a week. And unlike before, I usually feel really good after the run instead of tired and worn out. A couple of my run, I've felt REALLY good during the run. I could already run a 5K in about 33-34 minutes. My goal in this training is to get at least under 30 minutes, hopefully better. Afterwards, I'll move on to an 8K program, or skip that and go straight to a 10K. Then a half marathon. The thing about running is that I think I can see myself doing it long term. I'd love to actually become a "runner" and join a running club and do races and such and there's really no age limit on it.
In 2013 I started the year around 205 (6'1" as well) and my body fat was around 26%. My weight goal was to get below 190. I set a goal to run 500 miles with a stretch goal of 750 and an ambitious goal of 1000. I ended up running 1225, mostly 6 miles at a time. Around July I decided to run a half marathon in October which I ran in 2:05 and felt I could have 'easily' gone at least another 3 miles. By the end of the year, my weight was down to 175 and my body fat below 16%. My diet was 'better' and I have eliminated a lot of dairy. My goal this year is to maintain my weight, but move the body fat below 12%. Not sure if I will run as much, but I managed to get in 90 miles this month. I am signed up for 3 half marathons - March, June and October. I am in Minnesota so the outdoor running can be difficult. I did get in a few runs when it was below 20 and the half marathon I ran was about 25 with windchill. I did pass on the New Year's Day 10K because it was -9 air temp. If I am feeling good/confident after the June marathon, I may set my sights on the January 2015 Houston marathon and start training for that. In between all the running, I do some weight training 2 or 3 times a week. Good luck with your running. I feel the same as you. I can continue to do this. Another benefit...I started with about a 5.5 mile one hour run in January 2013 and my heart rate would be around 175 afterwards. Now, after a 6.2 mile run in that same hour, my heart rate is in the 130s.
Thanks for the responses. Will look into the other ones. Can't do NO Xplode in the powder form. Hopefully Force Factor or C4 are in pill form. Thanks again.
That's good to know. When I ran at the gym, I got up to 50 minutes continuously. By the time I slowed down the treadmill and grabbed the HR handles, my HR was usually around 163, sometimes a little higher. It was probably up in the 170s when I was running. I bought a HR monitor and have been trying to train by keeping my HR in certain zones depending on my run for that day. Today, I wanted to keep it around 150 and while it took a little while to get it up there, I eventually had to start slowing down to keep it there and it felt like I was going painfully slow at the end. I look forward to not having drudge along on the slower runs just to keep my HR in the zone.
What's the best diet to lose fat and gain muscle? Let's say 2 days of cardio a week (5K) , and 3 days of weightlifting (~1-2 hours)
techically speaking thats impossible, unless you're a noob or heavily overweight, but generally You have to have a pretty high protein intake, I have a gram per pound of body weight and you adjust your carbs and fats based on your activity level, carbs and fats are still very important, the first 'diet' i went on involved cuting out ALL my carbs basically and i lost heaps of weight and got very lean, but it wasnt practically with the sport I'm playing and i just burnt out after a month. so say you're 200lbs, you want to aim for 200grams of protein to be very safe in terms of definately consuming enough to build muscle, and you adjust your carbs and fats as necessary depending if you want to operate at a caloric surplus (gain muscle) or deficit (lose fat).
You probably want to do longer cardio...5k isn't very much. I would set a time rather than a distance for starters, say 30 minutes at least. But 2 times a week is a good target. 3 times a week weightlifting is about right but I would keep it under an hour. You should be able to do everything you need in an hour if you are being efficient.
most fat burning is low intense cardio (walking on flat treadmill at 3.5 or 3.6 seed for say 45 min) as soon as you wake up or fasting cardio as we call it..or you can do it after you work out. if you go high intense (running you will burn fat and muscle). I usually do weights low reps high weight 4-5 times a week (depending on my split) and cardio sessions of 20 min walking 3-4 times. Then I eat enough cals to gain 0.5-1 pound a week. Youll have to calculate using a calculator online .
Thanks for the input. I found this one. http://m.workoutbox.com/m/workouts/...rs-muscle-building-workout-using-gym-machines Looks to work all the body. Also another question should I take any supplements? I'm 180 5'7 and would like to get toned and just look fit
Supplements are not necessary. I don't know much about creatine so I won't say what to do. The only thing I can recommend is protein powder. Don't take protein just to take it. Intake to maintain a ~500 calorie deficit and get 1-1.5 g of protein per lb you weigh. Protein shakes help you get the protein up and keep calories down, use them for that, not to just take.
Quick question... I just found a Gatorade protein power mix in my pantry. Untouched, with the plastic/paper seal still keeping air/water out + the original lid. But it expired on September 2011. Yay or nay?
