[ICTChris]

Been doing shorter gym sessions this week - generally start with either a cross trainer or rower for 10-15 minutes or so, then do weights and then finish off doing HIIT on the stationary bike for 15 minutes or so. I hurt my back a few weeks ago so today was the first time doing deadlifts and squats, my back feels fine now, touch wood.

Any tips on how to get a six pack in seven weeks before my holiday, I keep clicking on these pop up adverts on porn sites but all they do is empty my bank account

[banterman86]

ICTChris, on 13 May 2012 - 17:12, said:

Been doing shorter gym sessions this week - generally start with either a cross trainer or rower for 10-15 minutes or so, then do weights and then finish off doing HIIT on the stationary bike for 15 minutes or so. I hurt my back a few weeks ago so today was the first time doing deadlifts and squats, my back feels fine now, touch wood.

What's your lifting like? Just squats and deadlifts?

I ask becuase I try and do everything in one session

squat,overhead press, bench press, deadlift but find myself scrambling for time at the end,so i wouldn't be able to do two cardio sessions.

[ICTChris]

banterman86, on 14 May 2012 - 09:03, said:

What's your lifting like? Just squats and deadlifts?

I ask becuase I try and do everything in one session

squat,overhead press, bench press, deadlift but find myself scrambling for time at the end,so i wouldn't be able to do two cardio sessions.

I tend to shift it around. Last week I went to the gym three times - the first time I used the machines for my arms and upper body, second time I did all the machines for legs and lower body and yesterday I did free weights. I don't have a hard and fast routine with rules as I often can't make it to the gym because of work or whatever.

[forameus]

Thought I'd ask for some advice in this, so here's a bump...

In the past, I wasn't exactly overweight. Probably pretty average. However, when I started uni, and my diet started getting worse, I put on more weight. I was still walking a lot more, as I lived at home. But now that I've moved in with my fiancee, and live 5 minutes walk from the office, it's all combined to mean I'm at my heaviest.

I'll start off by saying that I'm still fairly active. I recently joined PureGym on Bath Street, and have started going twice a week, for the past 3 weeks. I also usually play 2 games of 5s/7s a week. I'm not massively unfit, as I can still get up and back fairly often, and am still quick, but I know I could be fitter.

However, now for the bad news. Recently I've started having a lot of trouble with my back (cleared up a bit now) and more annoyingly, both my ankles. It means that any sort of strain on the ankle joints like football and especially the treadmill means I have no chance of any exercise on them the next day. They usually clear up enough so that I can play football once every two days, but obviously the amount of running I can do goes down whenever my ankles are fucked.

So, given that my amount of football has to be cut down, and I've joined a gym, what are the best things to do to get rid of the fat and improve on general fitness/cardio, but without going the whole way and destroying what's left of my melting chocolate ankles? From reading a few pages on the thread, I'd imagine the Cross-Trainer or Bike would be the best, and I've heard that Interval Training can very quickly burn through fat, but if there's anything else then happy to try that. Usually spend about an hour at the gym each time, mixing it between the treadmill, rowing and recently started on the bike.

[Cyber_soccer]

forameus, on 23 May 2012 - 10:32, said:

Thought I'd ask for some advice in this, so here's a bump...

In the past, I wasn't exactly overweight. Probably pretty average. However, when I started uni, and my diet started getting worse, I put on more weight. I was still walking a lot more, as I lived at home. But now that I've moved in with my fiancee, and live 5 minutes walk from the office, it's all combined to mean I'm at my heaviest.

I'll start off by saying that I'm still fairly active. I recently joined PureGym on Bath Street, and have started going twice a week, for the past 3 weeks. I also usually play 2 games of 5s/7s a week. I'm not massively unfit, as I can still get up and back fairly often, and am still quick, but I know I could be fitter.

However, now for the bad news. Recently I've started having a lot of trouble with my back (cleared up a bit now) and more annoyingly, both my ankles. It means that any sort of strain on the ankle joints like football and especially the treadmill means I have no chance of any exercise on them the next day. They usually clear up enough so that I can play football once every two days, but obviously the amount of running I can do goes down whenever my ankles are fucked.

So, given that my amount of football has to be cut down, and I've joined a gym, what are the best things to do to get rid of the fat and improve on general fitness/cardio, but without going the whole way and destroying what's left of my melting chocolate ankles? From reading a few pages on the thread, I'd imagine the Cross-Trainer or Bike would be the best, and I've heard that Interval Training can very quickly burn through fat, but if there's anything else then happy to try that. Usually spend about an hour at the gym each time, mixing it between the treadmill, rowing and recently started on the bike.

Swimming.

[Ross.]

Wee bit of advice wanted on Interval Training.

I usually go out running 2 or 3 times a week, distance varies from 3k to 10k depending on time constraints and the weather. I can generally run 5k in 22-25 minutes, and 10k in 48-53 minutes. Not really bothered about improving on those times any more, but thought it would be useful to give some background info.

I have a running track and quite a few football parks close to home. Question is, what sort of pace should I be trying to maintain for what would be considered a "Fast" lap? For example, if I can round the football park quite comfortably in 2 minutes, should I be looking to make it in half that to be considered high intensity? And is there an ideal recovery period or is it just when I feel I could do it again without throwing up or inducing a heart attack? Also, how many high intensity laps should I be doing?

I expect there will be no way to answer this question perfectly, or close to it, but was hoping for a guide. Moving to Switzerland in the next 2 months and wanting to try and get back in shape and lose a bit of the weight i've been putting on before I go.

This post has been edited by Ross.: 23 May 2012 - 11:05