Just regular on your elbows. But your answer will probably scare me because u ain't human!

 

Okay. "Plank" to me means arms locked out haha. I would say that I could probably hold a full plank for 2 minutes, same for lower planks (on your elbows). 2.5 minutes would be a stretch, and I would be shaking like a whore in church.

I am very human...

 

BS, I bet u could do 5 min easily.

 

Hey guys, I've been trying something a little new on this latest trip. Instead of traditional jogging or sprint intervals for cardio I've been treadmill walking. I know you might think of this as something fat people who can't run do, but there is a method to the madness.

Walking is very low impact, not nearly the wear and tear on knees/low back as jogging. However, with a treadmill at max incline and a decent clip you can burn close to the same calories as jogging a flat course. I can get my HR up to a constant 120 which is right in the fat burn zone if you believe in such things. You can also do it while watching ESPN.

Unlike a hard interval workout, 40 minutes of walking just warms you up for the weights/bodyweight stuff which I do directly after. So far so good.

 

^I've always liked skipping but it looks a little silly to see a big Asian dude skipping down the street.

 

Lol

 

Not if you dress up like a schoolgirl it doesn't. Try it, you'll see what I mean.

 

120 is burning fat? For some reason I didn't think fat was being burned until 160-190.

When I do cardio I try to keep my HR in the 180s... Hope I'm not burning more muscle than I am fat...

Which reminds me... I've drastically lost muscle/power in my tri's lately. I nearly gave up during my routine yesterday because I was getting so frustrated...

 

Yeah, the whole zone thing is a little bit confusing. Its not that you WON'T burn any calories or fat with your HR higher or lower. You will. It's just a higher percentage of fat burned for fuel in the 60-70% range of your MHR.

HOWEVER, You'll burn more total calories working at a higher intensity/HR, and perhaps burn more TOTAL fat even if it's at a lower percentage.

To illustrate:

Guy #1 walks for an hour uphill at a good pace and burns 400 cals, 50% of which is fat. Total 200 cals from fat burned.

Guy #2 runs on a track for an hour at a 10 minute mile pace and burns 800 cals, 35% of which is fat. Total 280 cals from fat burned.

Guy #2 is burning more total fat and will certainly lose weight faster all things being equal. But guy #1 is doing much easier work and still burning a very acceptable amount of fat. He is also being more effective at burning fat instead of other things. This is why guys like Ronnie Coleman (an extreme example, and also using drugs) used multiple treadmill walking sessions, up to 2x2hours a day during the run up to the Mr. Olympia.

 

21-15-9 Deadlifts @165#'s and 12-9-7 Hand Stand Push Ups - 3 Rounds for Time.