Had a fitness session with a trainer last week was interesting. Apparently I do a little too much cardio in their opinion.

I am 6'1 and 160 pounds. My body fat reading came in at 7.5%. Apparently at that level I should be ripped, but I'm not. Essentially he suggested that I should increase my weight lifting because my current fitness regime is eating away at my muscle. This is definitely news to me.

Yeah, cardio should be 2-3 times a week for 15-20 min each time at 90% heart rate output.

If you do more than that, it would gather the energy required from your glycogen, which essentially translates to muscle loss.

For comparisons: Muscle difference of marathon runners vs sprint runners.

Body fat of 11% is enough, and with the appropriate muscles behind it, you would be ripped already.

hmm, well I do alot of sport so I think i'm quite fit, I do goalkeeping so I have good balance and grip, plus upper arm strength and leg strength. also I have very fast reflexes because of my training. I've got good hand eye co-ordination, which I guess is general health when it comes to football and martial arts. However due to my extensive line of medical conditions my stamina is a big issue. Recently I've noticed that it's been getting better, and then suddenly deteriorating. any ideas how to gain more stamina? I already do alot of things in football practice like cross country endurance, free for all shoot out which is quite hard.

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What are your conditions, if it is not intrusive to ask ?

IBS- irritable bowel syndrome, very annoying to have, very painful chronic stoumach pains

Acid Reflux- also very annoying, makes you feel sick alot more, especially if you overdo excersize.

Flat feet- helps with balance, but because my legs are different I can't run as fast or I get jarring pains up my legs.

asthma- hard for breathing, can't overdo excersize.

Migraines- obviously what it says on the box, I can get very bad headaches at the wrost times, aka during a football match, for no apparent reason.

they may not be the worst illnesses ever but it is alot harder to keep up with the rest of my team, also when I was 8 I did something to my left ankle, and ever since then it's been playing up on me with general pains and aches in it, but luckily its not my kicking foot.

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For ibs, probiotics should help. It balances out the good/bad bacteria in your system.

For stamina exercises, the best would be:

Swimming, cycling, skipping. Either of this, when exercised routinely, would increase your overall stamina in no time.

yeah I take Probiotics, but it doesn't completely block out all they symptons, also thanks, I do alot of swimming and skipping already, cycling will have to wait since my bike broke...

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I was able to outdo my asthma because when I was younger, I did a few exercices but nothing like actual sports. If even with sports and regular activity you still have asthma, it must be extremely severe, even if mine was also severe when I was very young.

Aw freak! Even I have MAJOR stamina problems.
I am extremely fast when it comes to running and racing, which comes naturally if you are a fast bowler while playing cricket. But, I simply can't keep up my stamina, which also, I should have developed as cricket requires stamina. I can simply compare myself to the RF bottom. I run, I bowl, and then throw myself on the floor as if I was about to die of fatigue....

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Team IB Revolutions

Thanks to N0body for the avatar and Synth for the signature!

a way of building up stamina I find quite good is cross country, starting off small and growing gradually, but I also like for some reason copying the stuff people do in inazuma eleven, it's fun to do and can make you get fit.

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Yay! I'm going to pick up a form to join the yoga club tommorow! Also, can yoga help you become a better athlete?

Yay! I'm going to pick up a form to join the yoga club tommorow! Also, can yoga help you become a better athlete?

Yoga, when practiced routinely, increases circulation, builds muscle resistance in key places, and often does make you considerably more flexible after a long enough period of time. So, logically, it would have noticable impacts on athletic performance, so long as you do not over-extend/bend anything, leading to a hyperextension injury, pulled muscle, etc.

IBS- irritable bowel syndrome, very annoying to have, very painful chronic stoumach pains

Acid Reflux- also very annoying, makes you feel sick alot more, especially if you overdo excersize.

Flat feet- helps with balance, but because my legs are different I can't run as fast or I get jarring pains up my legs.

asthma- hard for breathing, can't overdo excersize.

Migraines- obviously what it says on the box, I can get very bad headaches at the wrost times, aka during a football match, for no apparent reason.

they may not be the worst illnesses ever but it is alot harder to keep up with the rest of my team, also when I was 8 I did something to my left ankle, and ever since then it's been playing up on me with general pains and aches in it, but luckily its not my kicking foot.

IBS can be managed with prescription medications as well, often ones prescribed for Acid Reflux, in fact.

They make shoe inserts for flat-footed people to help with your running issue.

Asthmatics can do breathing excercises without actual physical exertion to help build up resistance, or at least physical tolerance, to coughing fits and becoming winded. I did them as a child.

Migraines are more prone to occurring during periods of high bloodflow. Vaso-dilation is your best friend in these cases, so fair amounts of caffeine(without accompanying sugar doses, if possible) are a fair short-term bust solution. If your migraines are persistent, and occur daily, it would be best to seek prescription medication for controlling it. Not necessarily narcotic pain medication, mind - there are medications that have been clinically shown to reduce the frequency of vascular constriction in the blood vessels in the brain, when taken regularly.

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Some manner of Octopus.

Ok I was dissatisfied with my post.

First, Janstarblast, HIIT (High Intensity Interval Training) the most effective method of training for Cardio, Stamina like you want, improved respiration, improved blood flow, stronger heart beats and lung compressions (iunno what to refer to it as), improved reflexes, improved explosiveness and power; are all benefits of HIIT, each benefitting all areas of fitness.

Basically, you can do ratio's. You can do a 1:1, 1:2, 1:3, whatever you want. What that means is that for whatever activity you're doing, you do a period of moderate activity followed by a period of your most intense form of that activity. A simple example is running, and as an example, I'll use a 1:2 ratio: after warming up and stretching, you start at a nice jog that isn't tough, but not simple. Short of paying $100 for a heart rate monitor, imagine a scale from 1-10, one being sitting on the couch with a pizza, and 10 being running for your life from a criminal. A 5-6 should be good. If you have a heart rate monitor, 50-60% of maximum heart rate. That goes for 1 minute (or any time, as long as the numbers go in the ratio's you want.), then you sprint. A 9-9.5 is the number on the scale. You do that for 2 minutes (2x1=2) then repeat. Do that as long as you want. You can do it for any exercise really, and it applies to all areas of fitness.

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So, Cookies^^.

I don't know how old you are, but every year after 35 people lose 1% of their flexibility. Of you're not over 35, that doesn't matter to you right now, but what does matter is that some people are naturally limber, and some are naturally tight.

Tight muscles tire out faster, and you obviously can't go through your body's full range of motion. More flexibility = more power out of your muscles. When you don't stretch, inflexible tendons and ligaments, and connective tissues shrink, leading to injury (when you could've been fine if you stretched).

If you play sports, you probably know how important proper posture and a solid core are. Yoga won't work on your explosiveness; but functional fitness, right? In doing sun salutaions and whatever else you choose, you work on your balance and you're coordination. When you have better balance, you're able to react quicker and more efficuently. When combined with the posture and core work that yoga gives, all of it adds up to a juicy conundrum of progression. Simple yoga poses tire out even the strongest of people, due to their isometric nature. Isometric moves really get blood flowing, helping your stamina in sports and activities.

If you want me to help any more or have any questions, just ask.

Oh wow! Thanks for suggestions, Nwolf and Shabalabadoo!

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Team IB Revolutions

Thanks to N0body for the avatar and Synth for the signature!

no problem, most of the advice I post on here is personal experiences, and thanks for helping guys, I had the insoles but they made me worse, and yeah my stuff i quite bad, so even with medication I can still feel the effects. however I will try the breathing excersizes for my athsma, I talked to my doctor about it before.

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Yay! I'm going to pick up a form to join the yoga club tommorow! Also, can yoga help you become a better athlete?

Yoga, when practiced routinely, increases circulation, builds muscle resistance in key places, and often does make you considerably more flexible after a long enough period of time. So, logically, it would have noticable impacts on athletic performance, so long as you do not over-extend/bend anything, leading to a hyperextension injury, pulled muscle, etc.

IBS- irritable bowel syndrome, very annoying to have, very painful chronic stoumach pains

Acid Reflux- also very annoying, makes you feel sick alot more, especially if you overdo excersize.

Flat feet- helps with balance, but because my legs are different I can't run as fast or I get jarring pains up my legs.

asthma- hard for breathing, can't overdo excersize.

Migraines- obviously what it says on the box, I can get very bad headaches at the wrost times, aka during a football match, for no apparent reason.

they may not be the worst illnesses ever but it is alot harder to keep up with the rest of my team, also when I was 8 I did something to my left ankle, and ever since then it's been playing up on me with general pains and aches in it, but luckily its not my kicking foot.

IBS can be managed with prescription medications as well, often ones prescribed for Acid Reflux, in fact.

They make shoe inserts for flat-footed people to help with your running issue.

Asthmatics can do breathing excercises without actual physical exertion to help build up resistance, or at least physical tolerance, to coughing fits and becoming winded. I did them as a child.

Migraines are more prone to occurring during periods of high bloodflow. Vaso-dilation is your best friend in these cases, so fair amounts of caffeine(without accompanying sugar doses, if possible) are a fair short-term bust solution. If your migraines are persistent, and occur daily, it would be best to seek prescription medication for controlling it. Not necessarily narcotic pain medication, mind - there are medications that have been clinically shown to reduce the frequency of vascular constriction in the blood vessels in the brain, when taken regularly.

You are better than Wikipedia and a Dictonary together.

I'm currently training Tae-Kwon Do

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Call Me TRI

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no problem, most of the advice I post on here is personal experiences, and thanks for helping guys, I had the insoles but they made me worse, and yeah my stuff i quite bad, so even with medication I can still feel the effects. however I will try the breathing excersizes for my athsma, I talked to my doctor about it before.

They make a few hundred fits of insoles, depending on what manufacturer, doctor, etc. you go to. Many places have stores specifically for people with flat feet in order for them to buy shoes that alter their standing and running posture, or provide padded support to compensate.

There is almost quite literally a solution for everyone available at these stores. Keep in mind that any kind of immediate change to your walking/running/standing posture WILL take getting used-to, but when you follow through on it, it should be a change for the better.

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Some manner of Octopus.

im not fit to be a blader

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Follow me on Twitter @MahoutsukaiDomo

Okay, I'm fat (no shocker because I'm usually on the computer and eating four times a day ). I need some advice on how to get down to at least 167lbs in 4 weeks, if not that then whenever it happens I also want to get more endurance because I want to play soccer when I start going to college .

Ugh, I just got over a kidney infection a few months back. Some foods, I STILL can't eat, but it's all good. As long as I don't need a new one. Plus, I was strictly forbidden by the 'rents to do anything that could physically harm aforementioned kidney. Major blow, but I already quit football, so no big loss.

Akylus: I wish I weighed MORE. I was 13 before I hit 100 pounds. I was always shrimpy. I suggest eating foods like celery and more fruits and working out the areas in your midsection? Jogging, maybe!

Okay, I'm fat (no shocker because I'm usually on the computer and eating four times a day ). I need some advice on how to get down to at least 167lbs in 4 weeks, if not that then whenever it happens I also want to get more endurance because I want to play soccer when I start going to college .

I feel you im exactly the same. But i can tell you it is physically impossible to lose weight weight like that unless you have surgery. Its a somewhat slow feeling process. Im going through it myself and im just working on cutting back on all of the unhealthy junk foods and using portion control, im gonna start walking two or three times a day. For some people at first it hurts but you gonna have to get past it. Slowly but surely it can happen

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Follow me on Twitter @MahoutsukaiDomo

im not fit to be a blader

Very punny.


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akylus21-

I'm going to be honest, and say that that is the worst question/goal ever. Not yours in specific, but the general "get down to [x] pounds" or "lose [x] pounds".
(that isn't a personal attack or put down, or anything)

Really, the only thing people could tell you here would be how to schedule your fitness, how your day should look like nutrition wise, and simple exercises.

Do one leg 360 rotating chatarunga pushups, followed by core crunch side to side pull ups with a toe tap after every two.

What? Yeah, see. I could show that in real life, but in words? I'm not that talented.

If you want me to explain to you what you should generally be doing, I can. Your question is too broad and could take 6 novels and 21 trainers and still be incomplete.

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Sniper-

Tell me. Why do humans walk?

How about losing body fat, but not weight? If I lose more weight, I'll be considered underweight, which isn't healthy at all.

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"Yeah we're all going the same way down. I'm just trying to write it all down." - The Airborne Toxic Event

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Functional fitness.

One stop shops don't work.

Everything needs to be balanced on the teeter totter.

Strength training, cardio, stretching, and whatever you want or need all need to be equally focused. Cardio too much eats away muscle. Strength training too much leaves little time to clean out your system. Stretching too much, nothing bad will come, but it leaves less time for everything else, so you'll end up wasting your time as you put on body fat, lose muscle, and become more lethargic.

Ugh, I just got over a kidney infection a few months back. Some foods, I STILL can't eat, but it's all good. As long as I don't need a new one. Plus, I was strictly forbidden by the 'rents to do anything that could physically harm aforementioned kidney. Major blow, but I already quit football, so no big loss.

Akylus: I wish I weighed MORE. I was 13 before I hit 100 pounds. I was always shrimpy. I suggest eating foods like celery and more fruits and working out the areas in your midsection? Jogging, maybe!

Does walking work too because I need endurance.

akylus21, answer this question:

Why do humans walk?