Hey guys my names Michael. Im 18. For the last few years ive been running on/off. Finally said i got to do something about this. At one stage i was at 85kg. With running, healthier eating, and some gym workout i managed to bring it down to 78/79. For the last month and a half i've been running about 10km's 4 times a week, but my body seems to be in equilibreum. I can't seem to lose the fat, though my fitness levels are high.
If you're covering that much mileage in a week, it's likely your body's holding onto the fat now as a reaction to the stress it's under. If you're not entered into a long distance race in the near future, you'd benefit alot from cutting that down so your body can say everything is OK and it doesn't need to hold onto the fat anymore.
Aswell as that, how many calories are you eating per day, and what kind of foods do you eat?
Do you drink? And how much/how often?
Do you resistance train (weight lifting, chin ups, push ups, etc.)? And how much/how often?
I'm pretty restricted usually on what i eat. If i begin to eat bad foods then i easily will put on the weight. I eat about 2500 calories per day, but have tried cutting it to 1500 without any luck. When i cut down my intake i dont have the energy to run 10km. Its not a fitness thing, but no energy there. However I eat pretty healthy. Weetbix in the morning, sandwich for lunch with fruit, and normal dinners; chicken, meats, vegetables, etc. With a few light snak's.
I usually drink about 3-4 litres of water a day, and hardly drink alcohol. I have to drink powerade to give me energy for long distance running. Orelse i get pains in my lower stomach. Went to the local GP and that's what he prescribed. As well i do have high-fat milk, which i can sometimes drink alot of. From tomorrow im switching to a low fat milk.
I dont actually do resistance training. We have a gym at home, but i dont use it at all to tell the truth. I dont know what setup and weight i should be lifting. Like a high weight, low rep or low weight high rep programme. Aswell i always lose motivation in the gym. Much due to having too much fat to show results.
10km would burn 600 calories for most people... so make sure you take account of this in planning your diet.
HIIT can be better for fat loss than pure endurance training... and i'd argue that resistance training, interval CV and endurance CV is the best combination for optimal fat loss.
These things are so vague that they cant be trsuted. There are so many factors that play a part in calorie expenditure that unless any activity is measured scientifically and individually, they are all a complete ballpark figure.
100kcal/mile for a 75kg adult male running at 7.0mph
Just a vague figure, but you've got to start somewhere. There's no point going out for an hour run and hoping half a bottle of lucozade will keep you replenished...
