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FPapiSalOC
04-08-2007, 12:48 PM
I will be 39 in the summer. My whole life I was underweight. When I got out of high school I was at 165. When I got out of the USMC 6 years later I was at 190. Then in the mid to lat nineties I started to eat everything that was bad and fattening for me. I got up to 260 in late 1999. I started to work out in the spring of 2000. I dropped down to 210 by December. Then in the summer of 2001 I was laid off my job during the dot com bust. I got depressed and lazy and this january I was up to 250. I again started to work out and am now down to 220. My question is I don't mind doing cardio but I hate running. I am taking L-Carnitine before my cardio workouts. I have a jogging class at the local community college where we take a 12 minute run test. I really get motivated to see the light heavy weights during their fights. My goal is to get down to 205 also. I know I would never be ripped like Liddell, Tito ortiz or Rampage Jackson. I just wanted to get some opinions on what body fat % I would need to get down to weigh 200 pounds. Now most fighters I see have very skinny legs, I on the other hand then I have full sized legs. I have always wanted to know what the body fat % are of some the fighters in the UFC particulary the light heave weights. I also found a gym near my my work that is supposed to be able to get a good workout in only 30 minutes. I am in no way working for this place or trying to solicit business for them. After my class is over on June 1st I want to go try the 60 day gut buster. The website is www.privateworkout.com. My goal is to get my body fat % to under 20 by the end of the summer. My ultimate goal is to get down to 15% body fat. I jog at least 6 days a week and lift weights 4 days a week. I watch what I eat most of the time and wanted to know how to increase my cardio endurance without having to jog for 30-minutes to an hour a day. I would be happy with being able to jog 1 1/2 miles in 12 minutes. Thanks

Isosceles
04-09-2007, 12:54 AM
Spam

strife
04-09-2007, 02:15 AM
I will be 39 in the summer. My whole life I was underweight. When I got out of high school I was at 165. When I got out of the USMC 6 years later I was at 190. Then in the mid to lat nineties I started to eat everything that was bad and fattening for me. I got up to 260 in late 1999. I started to work out in the spring of 2000. I dropped down to 210 by December. Then in the summer of 2001 I was laid off my job during the dot com bust. I got depressed and lazy and this january I was up to 250. I again started to work out and am now down to 220. My question is I don't mind doing cardio but I hate running. I am taking L-Carnitine before my cardio workouts. I have a jogging class at the local community college where we take a 12 minute run test. I really get motivated to see the light heavy weights during their fights. My goal is to get down to 205 also. I know I would never be ripped like Liddell, Tito ortiz or Rampage Jackson. I just wanted to get some opinions on what body fat % I would need to get down to weigh 200 pounds. Now most fighters I see have very skinny legs, I on the other hand then I have full sized legs. I have always wanted to know what the body fat % are of some the fighters in the UFC particulary the light heave weights. I also found a gym near my my work that is supposed to be able to get a good workout in only 30 minutes. I am in no way working for this place or trying to solicit business for them. After my class is over on June 1st I want to go try the 60 day gut buster. The website is www.privateworkout.com. My goal is to get my body fat % to under 20 by the end of the summer. My ultimate goal is to get down to 15% body fat. I jog at least 6 days a week and lift weights 4 days a week. I watch what I eat most of the time and wanted to know how to increase my cardio endurance without having to jog for 30-minutes to an hour a day. I would be happy with being able to jog 1 1/2 miles in 12 minutes. Thanks

If you want cardio endurance I would suggest doing HIIT (High Intensity Interval Training). It is pretty much what any fighter normally does to up their cardio endurance and it simulates the intensity of a fight pretty well. This will lean you up and boost your cardio significantly. However, if you are wanting to be a type of marathon runner this isn't for you. HIIT works as following (note: this is a simple description): Start out at 5 mph on a treadmill and do it for a minute or 30 second (speed may vary for you, so may the time intervals between running switches). After the minute interval double the mph to 10 and run that for the desired time. Every minute (or whatever interval you choose) you flip-flop between the desired run speeds until you reach your goal, we'll say 20 minutes. 20 minutes at those speeds (10 and 5) is roughly 2.5 miles (this was what I use to train for any competition I do). Hope this helps a little. Also, I have CroCop esque legs and they really don't shrink much from the running they just get more defined.

FPapiSalOC
04-10-2007, 06:28 AM
Thanks strife. I appreciate your help. I am not loking at running a marathon. I really do hate to run. The most I would like to run is 2 miles in 15 minutes or a 5K race. I did go from the start of the semester running a mile in 11:37 to about 8:30. I don't know why that guy replies to my post as SPAM. I have not worked out at the place so I can no comment if it is good or bad. I am just trying to get under 20% body fat before the end of summer. I will keep walking/jogging to do it. I will give your advice some thought. Thanks again.

Clint
04-10-2007, 07:08 AM
What the hell I replied to this a day or two ago but it must have never showed up. Dammit.

I'm off to bed at the moment but I'll type it all up tomorrow.

strife
04-10-2007, 08:00 PM
Thanks strife. I appreciate your help. I am not loking at running a marathon. I really do hate to run. The most I would like to run is 2 miles in 15 minutes or a 5K race. I did go from the start of the semester running a mile in 11:37 to about 8:30. I don't know why that guy replies to my post as SPAM. I have not worked out at the place so I can no comment if it is good or bad. I am just trying to get under 20% body fat before the end of summer. I will keep walking/jogging to do it. I will give your advice some thought. Thanks again.

Sorry, I forgot to add to do this on a treadmill....but I think you figured that out!

Clint
04-11-2007, 12:03 AM
Okay now I've got a few minutes.

Bodyfat percentages for fighters I would say run around 8-15% with mos of them being around 12%. As for what % you need, there are realistically too many variables.

The gym you linked to just looks like fancy circuit training. I would suggest that you buy Infinite Intensity or Never Gymless by Ross Enamait. Both books are filled with workouts that will kick your ass in 20 minutes. I would reccomend Infinite Intensity if you are only getting one, although both are great. Here are some links to check out:
Infinite Intensity (http://www.rosstraining.com/infiniteintensity.html)
Never Gymless (http://www.rosstraining.com/nevergymless.html)
Articles and Example Workouts (http://www.rosstraining.com/articles.html)
A couple of good workouts from Ross:
10 Minute No Excuses Workout (http://www.rosstraining.com/articles/noexcuses.html)
The Interval Challenge (http://www.rosstraining.com/articles/intervalchallenge.html)
Work Capacity 101 (http://www.rosstraining.com/articles/workcapacity101.html)
Quality over Quantity (http://www.rosstraining.com/articles/qualityoverquantity.html)

Also for weight loss, diet is key. Check out these links and your bodyfat will drop without a problem:
http://www.johnberardi.com/articles/nutrition/7habits.htm
http://forums.mmanews.com/showthread.php?t=4155

Clint
04-11-2007, 04:46 PM
Also I should add that the advice I gave is for overall endurance and bodyfat loss. If you want to improve your runs for class do like Strife said and do HIIT. You can do it on a track as well just jog part of the track (maybe the curves) and sprint the straight parts.