So im starting boxing in 2 months but the trainer said i wont train you unless youre stamina is up to scratch - so i got some time to train - atm im kinda fat and i have very very crappy stamina i get tired very easily - i really need to get it up - whats the best way? i have 2 mnth - you could take out a month as im fasting for a month starting thursday so...... help?
how much do you weight in kgs how tall are you ? Whats your exercise background upto date. What do you class as crappy stamina. and what fasting technique are you using?
I weigh bout 85kg im bout 5ft 10 - i havent done any exercise tbh just a bit of weightlifiting - crappy stamina for me is that i get tired bout 2/3 mins after jogging - when im fasting ill be starting 4am morning and finishin 7:30 pm
Yep.. Thats the best way to build up stamina. Jumping the rope helps too but nothing beats running boy. You don't need to run fast. Take a 3 mile jog for starters.
Yeah, just a mix of long distance running, sprints, lots of jumprope, some swimming if possible. Don't lift weights, instead do pushups, pullups, situps, dips, ect. Mostly calisthenic exercises.
Start watching what you eat. To get used to eating healthier start off simply by saying "No more pop" or "No more McDonalds" for example. Follow that goal for a week or so and then make a new goal in addition to the first one. Keep doing this and you'll slowly wean yourself of junk food and the pounds should start coming off. Some "goals" I used were: No more pop No more McDonalds (I work next to one that was hard) No more fast food No candy No chips, popcorn, unhealthy snack type foods etc Cut down on sugars Cut down on salt (hard to do because salt is in everything i swear) :roll: You can come up with some more good ones i'm sure. It's hard to give up certain foods but this should help.
Start out for two miles. Jog as long as you can then walk as fast as you can until you catch your breath, then continue jogging. Do that 6 days a week until you can jog 2 miles without walking. Then try adding some sprints in, just short ones here and there in your run. A month of that should be a good start. :thumbsup
Im one of those people who hates weight training even if your not trying to drop weight, mastering bodyweight works wonders for strength.. But if he wanted to lift wieghts he could do low weight, high sets for endurance..(Pushups may be hard for him ,he said hes overweight, although i didnt look at what his exact measures were) BTW Gregsid has more experience than me, this is just an opinion of mine.
Because lifting weights is for power,explosion. That comes later in training, and does nothing for somebody who's trying to build stamina.
if you have done nthingthen anything will be good tbh so dont orry about specific training sessions too much at this date. Running is good. As your overweight and new to sport though atm don't make this your main exercise. Do some swimming running (and skiping) and also some bike rides as two of those exercises are non weight bearing. Running for an overweight person who is new to sport can cause alot of problems if you get too keen and do too much too soon. 10 mins each morning is a good start untill your body gets used to it . Bike and swim sessions can be longer as theres no impact. add 5% extra to your sessions each week and take 2 days off a week. go swimming and see how many lengths you can do and keep trying to beet it. its not a race just slow and steady stuff to get your body used to it untill you start training propperly. Best way to get started is to make a 24 hour 7 day chart and right dwn work commitments family commitents etc then work out how many hours you want to train a week and go from there . Keep a log of everything you do incl your morning heart rate. how you feel. any soarness that is new how your session went andhow far in distance long in time and fast (ave kph) you went. Also your ave HR for the session. I use the cutting out one food thing. Its good. last week was butter. I wouldnt advise fasting. eat sensibly and train and yu wil drop weight. RIght a list of all th bad things you eat and tick one off each week. You will be amazed at the difference this makes. Also do a yoga or some flexability class once a week. After a few years of training 20-35 hours a week I wish I had started sooner. My body is a wreck now.
as a basic plan you want to start off on low intensity CV and high rep conditioning like circuit classes. Then add some high effort low intensity CV to lift you max whilst going onto 6 rep heavy lifts then mve onto some lactic threshold work on a 2-3 min effort for CV (TO MIMIC THE SPORT) and start some plyometrics. As your new to sport id do the first stage untill you have lost at least 10kg. The stags are alot more complex than that but this is just a guide. Mc ardle and katch is a good book to read on the benefits of training amongst other phys stuff which you may find usful and is an easy read.
