As we get closer and closer to the end of this year, I'm sure many people are thinking about their goals for the next year. Even if you don't set so-called New Year's Resolutions, there's probably something that you'd like to improve in one aspect of your life or another.

I'd like to think that there's enough of us in Beginners Questions that want to be healthier to warrant a support thread for the coming year.

If you're looking to lose weight, gain weight, tone up or just lead an over-all more healthy lifestyle, we want you!

Progress posts are encouraged, as are healthy recipes and healthy attitudes. People are opening themselves up in a very personal way when it comes to their health, so haters to the left, please.

Really, this is just a supportive place to share your goals, struggles and triumphs. BQ will be there with you every step of the way.

while running, i like to do 1 minute walk, 9min run, during the 1minute walk I find putting my arms vertical up towards the ceiling/sky that I can get deeper big breathes that seems to help me to get my breathe back...is this standard? is there any other things that can be done during the walk/run to improve performance

also, warm up excerises, like i do 1min walk and thats it. whats standard?

edit
think i've missed the point of this thread
plan for jan is lose weight, get fit and stay sober

Yep def part of my goals for next year, at least 3 stone to shed and hopefully gain some muscle i've lost since giving up swimming/bodybuilding.

Another goal is to post more, so might as well start here ;-)

Quick plan as per Mark,
Lose Weight, get fit and stay drunk (far more fun than staying sobre)

Lost about 4kg over the past 2 months (finally! put the fitness plan into action after months of proctrastination). Taken myself from barely being able to jog to comfortably running 2km at a decent pace twice per week. Looking at doing MMA or Krav Maga (or both) for fitness / fun purposes so should be in shape probably end of Feb to start.

Plan is:
cardio:
run 2km 2 days per week
walk 45 mins 1 day per week
sprint intervals 1 day per week

weights:
full body workout 3 days per week, each day focussing on different areas
abs 3 days per week

diet:
this is the weak link at the moment, protein and carbs are at correct levels (people often make the mistake of greatly reducing carbs when starting workout routine - big mistake as you hit a wall after a week or two due to lack of energy beside the fact you don't put on any muscle). Need to reduce the fat which means changing diet.

Goal by end of Feb is 4km run twice per week, get some swimming into routine and finally be able to do some pull ups (my lats are almost non-existent atm )

So there, that's where I'm at atm, very interested to see how others do with their plans / goals Good idea for a thread, very hard to keep motivated without support!

Raising your arms above your head is a very standard practice. It allows your lungs to open up more. Coaches in most sports always have their players put their arms above their head. For me I find that just putting my hands on my hips and raising my shoulders is enough to get the same feeling.

As far as improving performance it all depends on what you are looking for. running 9 minutes walking 1 is a good start... but maybe each day add 1 minute to your run time and keep the 1 minute cool down. You could also do wind sprints or even jogging at a lower pace for longer.

One thing thats going to sound really dumb but it works (trust me) is learn a few military style running cadences and sing them while you run. Even if its in your head. The reason they all sound the same is to help control breathing. and it also takes your mind off how hard it is to breathe.

For improving running distance I found that doing a solid 45 mins of bike ride / trainer / forced march per week is good to get the heart and lungs used to pushing for longer periods.

What is MMA or Krav Maga?

I am planning to do a mini triathlon in summer: 5 km running, 1 swiming and 20 on the bicycle. Goal is to finish not as last. At the moment times are
5 km running -> 35 min
1 swimimg -> 45 min (mehhhh. My swiming technik is pretty poor. )
20 bicycle -> 50 min

And I have never done it in the row.

first goal ist to shave of 5 min from everything. Most difficult will be swimming.

MMA = mixed martial arts, think UFC. Generally train in muay thai (kickboxing + knees and elbows), brazilian jiu jitsu (grapling) and some wrestling. Tried it once before and quickly realised it is not something to get you into shape, you need to already be in shape to start with as the training is intense.
Krav Maga = Israeli self defence designed for the IDF. A lot of dodgy operators out there but if you can find a good school it is a very solid self defence technique.

Never even considered doing triathlon, might make that a goal for the end of next year. Will force me to get my swimming up to scratch (my swimming technique is realllly terrible!). Interested in updates how your triathlon training goes

I've been training pretty hard the last few weeks. Mainly for a prop bet (decathlon) with my housemates that involves 10 different events, ranging from standard to outright weird stuff. We complete it next week and should be a lot of fun.

However, I've mainly been focusing on my cardio and have really enjoyed it. My running and cycling has come a log way in a short period. One of the housemates was/is quite overweight and his results have been amazing. Our first day of events is this Tuesday, we've got quite a support crew together to help us out and laugh at us so this should be a lot of fun.

I can highly recommend that a bit of friendly competition helps a lot if yo have good supportive friends.

College Distance track runner checking in here. If u have questions about running workouts/stretches etc. feel free to pm me.

You might be able to help me. I'm seirously considering entering the Spartan Race (3 mile / 7 km version) in March next year. I'm going to be switching my weights routine from strength to high rep endurance probably end of Jan. In regards to building up endurance / speed for 7 km of tough ostacle course how would you recommend to go about the running training? I was thinking of doing something similar to military barrier test training along the lines of 7km forced march carrying 20kg pack alternating with 4x 1km sprints carrying 3kg pack with a day break between each. Is this wrong or is there a better approach?

I'm not too familiar with training for races with obstacles, but switching from strength to higher rep is definitely good. Also for weight workout I'd recommend adding in some plyos.

Also are u required to run with weights during the race? If so I don't have much experience with training for that type of race.

But as for running workouts I the 4x1k is a good idea for a faster workout, but for pace I'd say you don't need to run much faster than your 7k race pace.
I would highly recommend building a good base (the distance you run on average).

If you want check out http://www.runnersworld.com/ They have great training plans for lots of runners of different levels. But if u have any other questions just ask

fitness also helps with playing poker over the long run because you can think clearer

Plyos is a good addition. How many days per week / break between plyo days would you recommend? Also can these be done on same days as cardio or weights or should they get a day to themselves?

Kind of depends what your workouts are and how often you lift/run.
I'd say try and incorporate ploys into your lifting program.

Standard would be just something to get the blood flowing and work up a bit of a sweat. Can also stretch before or after your workout.

should go now for a run. instead am playing poker.

The most tough thing in fitness, is not to have an elaborate plan or so. But just do it. week after week.

Meeehhh. Will post here after how my battle with myself went.

I aim to stay fit by doubling the amount of beers I lift to my lips.

me went for a run

I am in the process of improving my fitness. I'm seeing a trainer once a week, and trying to watch what I eat (normally I watch it go into my mouth, but still).

I would like to know of ways of exercising that are more entertaining. I can't run on hard surfaces due to a knee issue, and I have a limited budget. In the past, I have played reasonable level Basketball, Football (soccer for you yanks), Rugby, Cricket, and I used to swim semi-competitively as a kid.


Anyone have an ideas?

Entertainment is important point. I am normally really bored after 30 min running. I don't know how old are you and how open-minded to try new stuff. It is basically always, dass some kinde of course or group sports is more fun, than lonely running/swimming whatever. Some things I have done, which are pretty fun: Yoga, Zumba, fibo (basically some elements from kickboxing for fitness). First two have also an advantage, that you will very probably by the only guy with many pretty girls. If you don't want to be surrounded by pretty girls may be some kind of karate (I think it is called marital arts). I think denks mentioned also in this thread something, what is called MAGA. That could also be fun.

going for a run...2 week break

5km one timeeee

As mentioned any kind of group activity would provide far more motivation. I found in the past that getting a trainer once a week is great too, especially to learn technique for weights. I'm guessing you have already talked to your dr about what you can and can't do on your knee, hard to give ideas without knowing what is out of bounds.

done in 30mins 10sec

That's where I wanna be. At the moment always between 34 and 35 min.