BF2S Forums Workout Programs & Diet

Kampframmer wrote:

I just got back from my first HIIT session (did 5x 30/90) and hot damn!
That shit is way more exhausting than a 6km run. You feel tired after 1 or 2km, but it stays that way until the end. But with this you get more and more tired with every sprint rep.

next week i'll try 6x 30/60

Jaekus wrote:

For starters, NEVER skip breakfast. Eating first thing when you wake kick starts your metabolism and gives your body fuel for the day.
Definitely lowe the snickers/mars bar and replace with some fruit and nuts. Almonds and/or walnuts are particularly good.
If you're going to eat a sandwich, avoid white bread and stick with the wholemeal. White bread has a higher GI level and basically turns to sugar in your body, causing more fat storage.
Avoid the cake pastry, again arvo snack same as morning snack.
Try to avoid anything with carbs for dinner, your body simply does not need it. Carbs need to be burned and since it's the end of the day your body will instead store it as fat.
Lose the toast for the evening snack and go for either nuts or something like cottage cheese.

As far as setting goals, it's kinda important to have some idea of what you want to achieve and where you want to go with this. Otherwise it'll likely to be a half hearted attempt that will fall by the wayside once the novelty wears off. If you have a goal then when you're lacking motivation or mess up on a day or two you'll have a reason to get back onto the diet and fitness and keep going .

Some quick ideas for you to think about:
If you want to lose fat and generally just feel fitter, doing cardio at least three times a week along with an improved diet will steer you towards that direction. After a while you could try some HIIT (high intensity interval training) to give you more athleticism. It's hard though, but more than halves the time it takes to exercise when compared to a typical steady cardio routine. (15-20 minutes compared to 45-60 minutes).
If you want to gain more muscle, you MUST lift weights, starting light at first but gradually increasing to heavy. And if this is goal you must eat a lot more protein than you currently are.

You said you're vegetarian. Does this exclude meat products only? Whey powder is a derivative of milk and is very high in protein, which is why anyone serious about gaining muscles takes whey religiously on a daily basis.

The first few reps will only use a slight - maybe less than ten degrees - amount of hip extension, but as the set progresses and the upper body becomes fatigued more hip extension gets thrown in to get the reps finished. Be sure to continue doing rows and not deadlifts. The back should never get much above horizontal, and if the chest comes up too high on the last reps, the bar is hitting too low, the range of motion for the target muscles has shortened, and the weight is too heavy.

As the weight gets heavy, there will be a pronounced tendency to allow t h e chest to drop down to meet the bar, completing the rep from the top down instead of from the bottom up. When this becomes excessive, the weight is too heavy. And excessive is a rather subjective concept here. It might be decided that no chest drop is allowable, in which case heavy weights cannot be used in the exercise. Or it might be decided that as long as the chest can be touched with the bar, the rep counts. This degree of variability is one of the things that distinguish an assistance exercise from a primary exercise: if a large degree of variability is inherent in the performance of an exercise, it cannot be judged effectively or quantified objectively. For this reason, the barbell row makes a very good ancillary exercise but a very poor contest lift.

Last edited by Jebus (2011-05-25 14:15:32)

Last edited by Stimey (2011-05-25 16:26:32)