3 hours? That's commitment!

Nice way to end the day... nothing like skiing on glass.

 

runners, what would you recommend (or what would you pick) for fat-loss based on your experience?
given that dieting will be the exact same
mixing it up is not an option

5km in 30 minutes? (6mph/10kmh pace)
3km in 15 minutes? (7.5mph/12kmh pace)
2km in 8 1/2 minutes? (8.75mph/14kmh pace)


i get bored VERY quickly on the treadmill, but i don't want to jump rope just yet because i don't want my calves cramping up thus having to rest a couple of days.

 

For fat-loss, interval sprints are hands down the best.

 

This.

Look at a 100 meter sprinter and an Ethiopian marathon runner, which one do you wanna look like more?

 

I agree if you have to run on a treadmill mixing it up as GLN pointed out. Not always easy for sprints but bump it up and go full out for 400meters every mile and you will burn off a lot.

I like running outside best. Hills and real pavement give you real times. I can do 10mph on a treadmill for 2 miles if I really want to but couldn't run that in real life No way Never. So the treadmill isn't always spot on.

That was a 2 mile run 15 minutes not 2 hours of running

Last night was glass

 

Wow ^..... must be real bliss.

 

I was referring to the drive to yoga.

Those conditions look amazing.

 

100m sprinters look the way they do because that body type suits sprinting, same with marathoners. Certainly their training acts as a multiplier to their genetics, but don't think that you can just do sprints 3 times/week and look like Usain Bolt. ;D

LSD cardio 3+ times a week is very effective for fat burning. It just becomes an easy habit, isn't as hard on your body (unless yours is running strictly on concrete, ugh...) and isn't as mentally taxing over time as intervals.

I'm not saying don't do intervals, I'm saying for general fitness and fat loss most of the time (not periodized training for an athlete) I prefer LSD over intervals.

 

I agree.

I would also recommend LSD but finish your run with short HIIT. You could use a modified version of Dr. Tabata's protocol: The secret of Tabata: this 14-minute workout may be the best you've ever had! - Men's Fitness Articles | Find Articles at CBS MoneyWatch.com

I've read that by finishing with high intesity, you really crank up your metabolism for a much longer period of time AFTER you finish your workout. In other words, you continue to burn calories at a higher rate.

 

that is why i prefer jump rope to ANYTHING else, even stairmaster which is great once on Fat Burner mode when it does the interval-ing for you.
but having been out for a month, i know that if i start jumping rope my calves will prevent me from doing anything but cycling for the next 3 days. the question about running is for the next 4-5 days hopefully
if you didn't try jumping rope, you definitely should. get a rope with an electronic counter if you wish to really push yourself; but the nike speed rope is definitely the best with zero problems of tear/breaking

let me get back to you on that when i'm 33 and include test e, winnie, and rhgh as part of my "diet"

i wish i could set the treadmill for a custom "track", for example first 5 mins at 10kmh, then 1min at 13.5kmh, then 2mins at 12kmh etc. would be awesome.

if the weather permitted, i wouldn't even have a gym subscription, pic attached, weather says hello

lsd would be for maintaining maybe, but definitely not for the stage i am at right now bro. need to make sure i lose all the water and push myself to tap into the fat storage asap.

pics are of when i was at (a ****y) 74kg, averaging 16-19k jumps/wk and 3km swimming/wk. good days, managed to take it up to 81kg with much better upper body (delt) and ab development (esp taking care of lower belly belt fat) so that is where i wish to go back to by October.

i am counting on the holy month of Ramadhan to be a HUGE boost, if only i could manage my social life which basically translates into FOOD and MORE food and them even some more food