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  1. #1
    wv2de is offline Senior Member
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    Jan 2009
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    Ramstein, Germany
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    Default Need advice on keeping up metabolism/energy

    I’ve done strength training, etk, etc. and it has helped my body composition somewhat paired with smarter eating habits. I don’t have an accurate way to measure my body fat, but the mirror is accurate enough together with my cheap caliper. I’m probably between 18 and 20% bodyfat, and I’d like to be down a bit from that (10-12 or less) without overdoing cardio (which is how I got skinny – too skinny – a few years ago, by running a few miles 5+ times per week - running like that is hard to keep up if you take even a week off…). I’m considering doing things throughout the day to keep my metabolism raised, but detailed information is hard to find on that topic online. Every search brings up too many gimmicks and repeats of generic lists that don’t give details on specifics. I’m considering using a timer of some sort to remind myself to do something at intervals during the day to keep my metabolism (and energy…) up during the day. Even when I’m on a weight training program or kettlebell program, I get lethargic sitting at my desk all day. I’m sure some people here have come across good information at some point, and I would be grateful for any suggestions. Here’s what I’m wondering specifically:

    1. Assuming I’ll be sitting at the desk all day, what are good time intervals to wait between doing something to raise my metabolism?

    2. What are some good exercises to do that I can do daily and not risk injury from overtraining? (thinking of alternating pushups, dips, bodyweight squats etc. – may be able to bring in a kettlebell for non-ballistic moves like presses)

    3. Are there any good resources online for more information that tell more than to take the stairs instead of the elevator and park at the end of a parking lot?


    Thanks!
    wv

  2. #2
    rstehwien is offline Junior Member
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    Jun 2009
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    8

    Default

    Any option to setup a treadmill desk at work? My computer workstation is over a treadmill and I walk all day (took a while to adapt, especially doing ETK in the morning) but now it is just a regular day of work to cover 8+ miles.
    DeskV2.0 - Office Walkers

    I'm a computer programmer so typing isn't a problem, you only walk 1-2mph. It is also really hard to nod off while walking

  3. #3
    wv2de is offline Senior Member
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    Jan 2009
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    Ramstein, Germany
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    Default

    That sounds great, but there's no space for anything like that here. You're lucky to have that available to you for your main working location. I do have a recumbent bike that I took the handlebars off of in front of my pc at home - I can do many things while riding it, including some pc games, typing, online college, etc. It won't be a problem at my job to periodically do some pushups or the like - I'm just hoping someone knows of some sort of instruction or guidance in that area so I can make educated choices regarding what I'll end up doing.

    thanks,
    wv

  4. #4
    Nikki Ortiz is offline Senior Member
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    Nov 2008
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    Default

    Hi,
    For whatever reason you want to just do this at work I don't understand but okay.Keep it simple with a bodyweight circuit like you mentioned.Do it Tabata style ie 20 seconds work 10 seconds rest.Always concentrate on proper form first.If you go 8 rounds of this you'rfe done in 4 minutes.It will kick your butt but will deliver.

    Good Luck
    Nikki

  5. #5
    wv2de is offline Senior Member
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    Jan 2009
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    Ramstein, Germany
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    Default

    Nikki,
    I’m hoping to do some lighter work than that (can’t really get sweaty or work too hard) periodically to keep my metabolism and energy up throughout the day. I’m still doing a weight lifting program and cardio outside of work, but I’ve noticed that even when I do my workouts 3-4 times per week or more I’m still not getting the benefits I want (energy and lower body fat %). I know there are other factors that affect it – my diet and sleeping habits are acceptable, and I do feel better and more energetic if I do some pushups or something similar during the day. If I’m feeling particularly tired or lethargic I will do something like that to bump my energy level (it works well) – but I’m interested in doing it more regularly and smartly – hopefully with some good advice or scientific data on metabolism and what it takes for it to be raised or lowered and how long it lasts one way or another.

    thanks,
    wv

    *I will take your suggestion, Nikki, to try in the mornings - sounds like a great substitute for coffee! thanks

  6. #6
    RJ79 is offline Senior Member
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    Dec 2008
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    490

    Default

    I sit at a desk all day as well. How often do you eat? I have found that eating 2-4 hrs apart helps a lot with keeping my energy up. I do not exercise at work. Here is a snapshot of what I eat and what I do since I think our goals are the same. I've done the whole running til you're skinny fat thing years ago as well.

    Normally I'll eat breakfast (oatmeal, mutli grain cheerios, etc.) followed at work by a protein bar, then some yogurt/raw veggies/fruit, and finally about an hour before I leave a lean low sodium turkey sammich on 100% whole wheat bread and an apple. I get home workout and drink a meal replacement like myoplex lite or a protein shake. Couple hours after that is a meal that consists of chicken or lean pork or beef and veggies and a little fruit. After that I'll usually have some milk and/or another protein shake/bar. Sounds like a lot huh? It usually totals 17-1800 calories a day during a recomp cycle and when I'm maintaining weight anywhere from 22-2500. On the weekend I eat whatever I want within reason.

    So I'm in the middle of my tenth week where I've been trying to hack a little fat off. Here is what I've done for exercise. Kb c&ps 3 days a week and two handed swings 2-3 days a week. I've added in tgu's the last few weeks replacing some c&p days for recovery purposes listening to my body. Swing sessions are 15-20 min long and vary from 15 reps per mintue to 19 rpm. C&P sessions range from ladders with the 32 and 40kg to singles with the 44kg. Tgu's for recovery are more often than not simply 30 with the 24kg alternating sides done slowly and controlled.

    So what has this accomplished in 9.5 weeks? Looking at my journal I have lost 11.8lbs and 2 1/8" around the largest part of my mid section. (Can't wait until these handles are gone).

    Fyi I'm going to be 30 in a month and am 5'7" 191lbs. as of sunday morning. In the winter I will cycle in bb and db training and eat a little more. For the most part I'll leave the kbs alone. When I come back to them they are all the more effective. Over the past year I've hacked off 36lbs of mostly fat in this ultra slow deliberate manner. Still have a ways to go but keeping muscle and maintaining and/or improving strength is just as important to me. I do not want to end up skinny fat! lol

    Hope that helps you out some or gives you some ideas on what might work for you.

  7. #7
    Nikki Ortiz is offline Senior Member
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    Nov 2008
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    1,108

    Default

    Hey wv,
    Okay I get it about not sweating at work. You already know that nutrition plays a huge role in bodyfat reduction.I don't like the term diet because they don't work in the long run.The program I suggested to you will elevate your metabolism for hours after you're done unlike traditional cardio.If you're looking for something scientific do a google search on metabolic conditioning and exercise.At work forget about traditional bodyweight stuff do something like Prasara yoga or unconventional bodyweight stuff.

  8. #8
    wv2de is offline Senior Member
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    Jan 2009
    Location
    Ramstein, Germany
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    Default

    RJ,
    Sounds like you have a good thing going there, and some good ideas. I’ve been cycling barbell strength training with kettlebell work (5x5 PL program, then ETK PM with progressive weight, currently bench and DL, next will be ETK PM again), and have put on a bit of muscle and removed probably around 20 lbs of fat since Dec 2008, and I’m able to wear my 34” waist jeans again (36’s were getting snug last year…). The habits I’ve developed have helped me reach and maintain a better level of fitness and body composition, but I’m sort of stagnating around where I’m at, and hoping that some small changes/boosts during the day will help make the difference of 5% or more. I know it’s not good sitting here relaxed the whole day – sometimes I feel as though I can fall asleep at my desk if I just put my head down… I do try to eat something every 2-3 hours, and avoid abundant carbs and high glycemic index foods (bread, rice, potatoes) unless they’re after a hard workout. Thanks for the suggestions and good luck with the remainder of your training!

    Nikki,
    The prasara yoga sounds interesting – I’ll have to check some of it out. A workout in the morning along the lines you’ve suggested sounds like a good way to boost metabolism for the first part of the day at least, although I have big problems with mornings – something I’m trying to resolve currently… On the occasion that I’m lucky enough to drag myself out of bed early enough that I don’t have to rush out the door I’ll definitely be doing something like that J.

    Thanks!

    wv

  9. #9
    Seb V-G is offline Senior Member
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    Jul 2009
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    156

    Default

    The best way to keep your metabolism up for hours/days is doing intervals,circuits,complexes,etc...Since you don't want to be sweaty during work (because sweat is a good way to know if you put your body in a uncomfortable state ) do it either in the morning, or during lunch (since I'm guessing you want energy for the day).

    The thing about circuits,etc, is that compared to running miles on end, it's is kind of impossible to lose muscle.Fat on the other hand is like a busted tire on your car, which after a while your body will say "hey,this fat's making all this harder" and will keep muscle tissue to make the movements easier.Plus, it's done in less than half the time.

    Also, fat tissue exists not only to store extra energy(calories) but also to store toxins, so if you can minimise your consumption of pesticide covered plants and drugged up meat (which causes estrogen hormones to take over testosterone) you will store fat at unwanted places.Ever see men with soft breast-like chests?

    Hope it helps,
    Seb

  10. #10
    RJ79 is offline Senior Member
    Join Date
    Dec 2008
    Posts
    490

    Default

    Thanks and good luck to you. It sounds like we are on similar paths but I'm moving to 36s from 38s and just came from incline benches and deads back to the kbs. lol The problem for me working out at work is the same as you - sweat. I can't sweat in a shirt and tie and don't have anywhere to shower. It can get brutally boring at work sitting at a desk which is why I started posting here a little. Sometimes just a brief walk outside gets me going.

    Outside of work have you tried adding complexes to your training? I think I'm going to add some in with my normal bb/db workouts this winter to see if I can't rev the metabolism up a little since I won't be swinging away. .

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