UK Karting - Notice Board (General Karting) : Re: Diet and Fitness Help

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Re: Diet and Fitness Help
Posted by 'DavyBoy' on 11 Sep 2010 @ 17:28

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DavyBoyJoined: July 2005
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Thomas... as has been said... cardio is the answer. You need to get build your heart's capability to pump faster i.e. you need to get fit.

If you're a member of a gym, try this 90 minute routine 3 to 4 times per week.

o 30 minutes on the cycle machine - set the resistance at around 1/3 to 1/2 of the maximum [i.e. position 4, 5 or 6 where the maximum is 12] and keep your speed at 140-150 rpm.

o 30 minutes on the cross trainer - set the resistance at around 1/3 to 1/2 of the maximum [i.e. position 4, 5 or 6 where the maximum is 12] and keep your speed at 140-150 rpm.

o 30 minutes on the running - set the resistance at around 1/3 to 1/2 of the maximum [i.e. position 4, 5 or 6 where the maximum is 12] and keep your speed at 140-150 rpm.

Drink around a litre of water slowly in the hour before you start the session.

Rest for between 10-15 minutes between each of the sets.

Note, I've left out doing anything on the rowing machine because it will work your upper body.

Note also, its important to keep the resistance low and the speed high. That will ensure that you're working your heart and lungs hard... which will burn energy rather than build muscle.

If you don't have a gym, then do a 45 minute cycle followed by a 45 minute run. Its preferable to do it on a flat stretch of road/woods and not in windy conditions. Keep a good pace up throughout - you need to be sweating - and on the bike, its better to stay in a lower gear so that you get more pedal motion.

Both the above are better done in the evening after work rather than in the morning. You'll be quite tired after them and its better to chill and go to bed as opposed to having to face into a day's work... particularly if your work's physical.

In terms of diet, you need will protein and moderate amounts of carbs. Its best to avoid large meals and instead graze on smaller portions over the course of the day e.g. small healthy snacks 6 times a day.

Here's a guide :

- A small bowl of all bran with some soya milk for breakfast, with some black coffee and orange juice.

- An apple at 10:00am

- A sachet of Oats So Simple porridge with water only - microwaved - around 12 noon.

- A salad consisting of grilled chicken breast or tuna with cucumber, tomatoe and lettuce around 2:00pm.

- Another sachet of Oats So Simple porridge with water only - microwaved - around 4pm.

--- Assume your gym workout's at 6:00pm say ---

- A fruit smoothie and an apple about 8:00pm

- A small portion dinner consisting of rice, boiled broccoli and grilled chicken breast around 10:00pm.

Oh and cut out the alcohol for a bit.

Hope this helps.

Message Thread:

Diet and Fitness Help by 'Attack2001' (11 Sep 2010 @ 13:49)

Re: Diet and Fitness Help by 'Newshound' (11 Sep 2010 @ 15:04)

Re: Diet and Fitness Help by 'RWR' (11 Sep 2010 @ 16:18)

Re: Diet and Fitness Help by 'DavyBoy' << You are here!

Re: Diet and Fitness Help by 'colingray' (11 Sep 2010 @ 17:54)

Re: Diet and Fitness Help by 'DavyBoy' (11 Sep 2010 @ 18:09)

Re: Diet and Fitness Help by 'Attack2001' (11 Sep 2010 @ 18:31)

Re: Diet and Fitness Help by 'colingray' (11 Sep 2010 @ 18:37)

Re: Diet and Fitness Help by 'cosgrove78' (12 Sep 2010 @ 0:28)

Re: Diet and Fitness Help by 'pratty' (12 Sep 2010 @ 12:14)

Re: Diet and Fitness Help by 'LeeMurray' (12 Sep 2010 @ 11:44)

Re: Diet and Fitness Help by 'Attack2001' (12 Sep 2010 @ 12:35)

Re: Diet and Fitness Help by 'PoppaAl' (13 Sep 2010 @ 9:03)

Re: Diet and Fitness Help by 'Rafe005' (13 Sep 2010 @ 9:03)

Re: Diet and Fitness Help by 'DavyBoy' (13 Sep 2010 @ 12:27)

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