running/jogging help

  • Bicuriouscool

    Posts: 233

    Sep 26, 2013 3:31 AM GMT
    ok I m 21, and have been jogging for like 2 weeks. i jog/walk for like 45 min some 5 to 6km.

    Ok, I m not ripped like most of the guys here. Guess thats what happens when you are a think-tank and do lots of programming and such stuff.

    So basically my life for 3 years, since my college life started had been pretty much about not being physically active but just thinking about problems and such, I m kinda nerdy.

    With that lifestyle you get a little fat deposited but lucky for me I have android fat distribution so I still look pretty much like a big boy but no, its basically fat distributed in a good way, I want to be slimmer and ripped may be. Not too much though.

    So, that was the background info just in case if may be useful while replying
    So I've been running for a little over 2 weeks and yep I can feel the difference, my body posture and gait are becoming better.
    But i still have like 1cm of fat over my belly and I want a flat stomach or abs, if possible, but too much ripped will probably not be possible for a guy who's aiming to be a software engineer.
    So is there anyway to make abs? I can join a gym too, but is it possible to jog/walk for 45 min, 6 days a week and get abs/ flat stomach?

    Also i have built cramps I think, both my legs start aching when I try to run ( been happening since two days). The pain run from the groin muscle through the inner thigh and the calves. Any suggestions? Or should I see my doctor?
  • MikeW

    Posts: 6082

    Sep 26, 2013 3:18 PM GMT
    Not sure why no one has replied to you yet. Not being a runner (although I do aerobic stuff and a lot of walking), I'm not really the most qualified to reply. However, when I started changing my life about 4 years ago, I weighed about 250... so have lost over 60lbs of fat and gained over 10lbs of muscle (guessing).

    That said, I think most here will concur that 'getting ripped' is roughly 80% diet and nutrition and the remaining 20% 'activity' (of whatever and probably various sorts). Unless you're a naturally slim guy, running in itself probably won't get your body fat below 15%.

    What's needed is to train your body to burn fat for fuel. That's done through changing the diet. Generally this means NO SUGARS and little to know starchy carbs (bread, pasta, etc.) You can have all the cruciferous vegetables you want. You can have some fruit (whole, not juiced). As you up your 'activity' level, you'll need more protein to insure you don't loose muscle (at least 1 gram per lb of muscle weight). You may also increase your good fats intake.

    As for 'activity' the best is a solid resistance training program (weights) and some form of HIIT (high intensity interval training).

    So, what this really boils down to is you need to do some research with all the above in mind and find out what works for you. Personally, being a starchy sugar addict, it was a long slow process of weaning myself off those 'comfort foods' and almost nightly binging. I couldn't do it all at once but over time I've been successful at that.

    Finally getting your abs to 'pop' requires specific work. I'm not the person to explain that as I need to loose another 20 to 30lbs to get there and it is very slow going at my age.

    Good luck!
  • Bicuriouscool

    Posts: 233

    Sep 26, 2013 3:41 PM GMT
    Thank you MikeW, that's a great help. You replied better than most of the qualifieds icon_smile.gif And guessing from your biceps, looks like you are more ripped than an avg 25 year old.
    Thank you again
  • Posted by a hidden member.
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    Sep 26, 2013 4:01 PM GMT
    Listen to your body! If you are feeling pain other than the soreness that comes from exercise that is new to the body that should be your first concern. Make sure your shoes offer enough support, try running on asphault or dirt instead of cement. In some cases your body will tell you exactly which part of the motion is painful and you can tweak your technique if that is what is causing problems. also breath a lot and stretch a bit before and after. If running is too abusive on your body, swimming is a fantastic aerobic exercise and I have a feeling that doing that regularly will give you just the gut you are looking for!

    But mostly just keep at it! The more dilligent you are the better your results will be icon_smile.gif Go for it!
  • Robin_Mark

    Posts: 75

    Sep 26, 2013 4:30 PM GMT
    hahaha.. I am a software engineer so drop it, i work 10 hours a day and workout six times a week and for your info it doesn't take more than 5 times a week to get ripped then you can make it 4 times a week.

    running will never get you abs if you want to get abs you have to work all your body muscles then be careful about your food and first food you need to eliminate is bread, rice and potato (carbohydrates).

    I would suggest the following program:

    - every day one muscle combined with ab or legs workout.
    for example :
    first day: shoulders and abs
    second day: chest and legs
    third day: biceps and abs
    fourth day: triceps and legs
    fifth day: back and abs
    sixth day cardio.

    mix it the way you like it there is no rule.

    use weights when you get comfortable with abs workouts as when you lose belly fat you need to have strong and bigger than a baby feet ab muscles to look nice.

    one day break per week until you get ripped.

    enjoy working out rather than living in hell while doing it, by linking more pleasure to workout and to do that just keep imagining how it feels to be in that dream shape.

    I already said much and i am 4 weeks away from getting in my dreams shape. keep it up drop excuses utilize your time smartly. your health is very important topic and it will give you the energy to do more programming and be more creative.
  • Posted by a hidden member.
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    Sep 26, 2013 7:22 PM GMT
    If you've just started running I'd do it every other day instead of every day. Don't worry about speed, just duration. When you're running the entire time a duration of 30 minutes or so is fine.

    As Robin_Mark says, running won't give you a ripped body; at best a fairly fat free one. If you want bumpy washboard abs then you'll need to do abs specific exercises.

    I don't know how to combine running with weight lifting; I only run. In other words run after weight lifting, or before, or on alternating days between weight lifting days.

    This is a great book for a beginning runner: Running: getting started by Jeff Galloway.
  • Bicuriouscool

    Posts: 233

    Sep 27, 2013 3:49 AM GMT
    Thank you all for replying. Great help!!

    Special thanks to Robin Mark for that combined program, I was trying to make something up like that but not knowing any practical thing about body building I could not decide if my program was okay or not.
  • killercliche

    Posts: 948

    Sep 27, 2013 4:13 AM GMT
    Bicuriouscool said
    Also i have built cramps I think, both my legs start aching when I try to run ( been happening since two days). The pain run from the groin muscle through the inner thigh and the calves. Any suggestions? Or should I see my doctor?

    The calves problem could be shin splints. I've done a fair bit of running, and people often guess that I'm "a runner." But I usually opt out of running for lower impact cardio at teh gym (think stairmasters, ellyptical).

    I do find that running works the "core" better than other cardio, but unless your form is really good, and even if it is, you feel it. One suggestion I can make is pay attention to how you are landing after each step. I'm told you want you be running on the "blades" of your feet, and not be applying pressure to the arches. That might help with some of the pain.
  • Posted by a hidden member.
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    Sep 28, 2013 4:57 PM GMT
    Try mixing in some interval training and other high intensity workouts as well.