jogging and motivation thread

[WussRedXLi]

 

[ctan84]

But losing body fat is not easy. Your weight can dropped but the body fat will stay or drop very little as I had a weighing machine at home for monitoring.

I will be very concern if this is happening coz that means the bulk of your weight loss is muscle mass and once you are over 40, this is something that should be prevented as much as possible.

 

[ctan84]

Good question, as what I know BMI got 2.

Base on Singapore Heart Foundation, your normal BMI should be between 18.5 and 22.9kg/m2.

But base on WHO, it's between 18.5 and 24.9kg/m2 for normal.

WHO is for non-asians. SG as of 2003 or 2004 adopted 22.9 for asians.

 

[Ender]

WHO is for non-asians. SG as of 2003 or 2004 adopted 22.9 for asians.

Asian has more instances of skinny fat. Some have normal BMI, but high body fat%.

 

[ctan84]

Asian has more instances of skinny fat. Some have normal BMI, but high body fat%.

There are also examples of pple with really big bone where the 22.9 Sg BMI won't work. @zeroX26 measured for me during my anthropometry lab work many yrs ago and concluded my lower body bones are unusually large.

 

[sph777]

She still young, haven't convert to the 5k yet. Her intervals are probably 400s/200s, high speed (low 1.20s average or maybe even 1.20-1.21). 5k, ideally have to go for 800s and above.

And that doesn't matter much, since school competitions don't make her run beyond 4k+. Eventually, will get better as she scales up to longer distances.

Swimming definitely favours heavier body composition compared to running. When I used to swim as a kid competitively, there were quite a number of bigger build swimmers in the swim team. Swimming requires a lot of upper body strength together with lower body. Running can pretty much ignore a lot of the upper body. When I went into jc cross country, majority were lean build. Even the biggest build guy (Jc) was smaller than the biggest build swimmer (secondary school). The biggest build guy also ended up focusing on 100-200s instead of long distance running.

Apart from that, swimming is better for heavier build since lower impact. For running, there's more risk of injuries due to the higher impact.

But of course there are some transferrables from swimming > running: 1) leg strength: quads, calves, glutes, hamstrings 2) core 3) shoulder strength (for arm swing) 4) cardiovascular strength

Non-transferrables: 1) breathing technique 2) gait form 3) racing strategy

Pretty sure there's a lot of exceptions. I also know of one guy from the other extreme, he picked up running in his mid 30s, 3 years ago. Only started speed training after 6 months to 1 year of running. Zero competitive experience and had no athletic background.

Ran the FM at 3.44 and HM at 1.36 in SG with a 5k at 20.36 recently. But ... he runs 85 - 90km/week and does long intervals 4k x 2, 2k x 5.

I think having the base probably helps to make the transition to running easier as compared to people with no experience in either running or other sports. Ultimately, though I think perseverance and consistency is key (like that guy 90km / week compared to my 50-65)

 

[Jeremy1]

I will be very concern if this is happening coz that means the bulk of your weight loss is muscle mass and once you are over 40, this is something that should be prevented as much as possible.

I died liao

 

[Jeremy1]

My 1 hr n 15 min 13 km treadmill run for the past 2 days

 

[Cometdevil]

Slow jog 3km 6min30s pace with a partial block nose

 

[ctan84]

I died liao

Won't lah. Esp now when you are approaching 60, its best to consume sufficient protein to minimize muscle loss.

 

[Jeremy1]

Won't lah. Esp now when you are approaching 60, its best to consume sufficient protein to minimize muscle loss.

I am taking this right now

 

[ctan84]

I am taking this right now

Gd lah. Just make sure you consume sufficiently between 1.2-1.5g per kg body weight of protein a day can liao.

 

[WussRedXLi]

 

[xllms]

Won't lah. Esp now when you are approaching 60, its best to consume sufficient protein to minimize muscle loss.

no wonder me keep craving for meat and eggs after a run

remember the last 3 days of march
29/3: 6.15+7.58km (eggs+steak rice)
30/3: 21.52km (buffet+hotpot)
31/3: 8.51+8.2km (burger+steak)

this is something y i can hardly lose weight effectively. The more i run, the more i eat. its a vicious cycle.

 

[Ender]

I am taking this right now

Use to drink whey protein when I was on a marathon training plan. But only for long runs. But stop liao, coz don't like the taste.

 

[Jeremy1]

Today my watch asked me to

 

[WussRedXLi]

 

[WussRedXLi]

Today my watch asked me to

Later will rain in the late afternoon (it's actually still somewhat cool right now at noon time). Potentially can test timing tonight.

 

[WussRedXLi]

 

[ctan84]

Use to drink whey protein when I was on a marathon training plan. But only for long runs. But stop liao, coz don't like the taste.

Protein in its natural form still the best. Just incorporate more protein-rich food that isn't high in saturated fat into your meals can liao.