American Parkour

oh, i've heard of this, i read it on this website that has some great advice.

this guy, steve pavlina, tried it out, and here's an intro to his polyphasic sleep log, along with links to other days:

http://www.stevepavlina.com/blog/2005/10/polyphasic-sleep/

its an interesting read.

Generally speaking, is it better to work out your whole body everyday you workout, or should you split it up? So instead of working out my entire body on mon, wed, fri, i do push on mon, pull on wed, and legs/abs on fri?

what are the advantages and disadvantages of both?

i don't know my bf% right now (don't have calipers handy), but it's either the same or more than when i got it checked last year, and then it was like 18%. i don't know much about percentages, but at 5'9" 175 lbs, that seems pretty high.

i don't have a camera, but i have read your article on running technique, and i have watched videos on youtube, especially the one you linked, and i do try to practice proper technique. i wish i did have a camera, because then i could get a solid opinion 

when i said i want to be able to do 5k, i didn't mean by next week, i know it takes time, and i've actually heard (or seen, its a forum) you say the 10% per week progression, and that's how i went from 1 mi to 1.5 mi. i guess i wasn't really thinking when i wrote "i also want to increase my max mileage to 5k (~3.2 mi), its only about 1.5 mi right now," that is a separate issue as of now.

i am SO printing this.

This was the study with HIIT training, not tabata, and it was significantly longer than 4 minutes. The HIIT group didn't particularly have high intensity according to like CF methods of highest VO2max possible. But it's a good approximation as tabatas and HIIT are similar as is their high intensity vs. steady state

http://www.exrx.net/FatLoss/HIITvsET.html

What is your diet looking like? That's going to make more difference than what you're doing for exercise although exercise will help.

Also, would be nice if you had some goals.. besides "burning fat" and "gaining muscle"

Oh, that's an interesting study. So it would be smart of me to switch over to doing HIIT and tabata. Cool, i'll definitely incorporate them more. Also, is it true that interval training raises endurance? Because that's another reason why I wasn't switching to these interval exercises.

Is there any reason why I  should do tabata instead of HIIT? Or vice versa?

Yeah, diet is definitely a bigger factor. As of now, it's not good, but its getting better. I plan to start off like this:
Breakfast: Yogurt and fruit, or oatmeal and fruit, something like that
Snack 1: A handful of nuts, maybe string cheese
Lunch: vegetables and lean meat, perhaps a sandwich incorporating those, maybe a piece of fruit for dessert
Snack 2: baby carrots, something like that
Dinner: See lunch, but not sandwich-like. More like a plate

As for goals, I thought about it, and...
-I don't have a bf% calculator as of now, but I will try and get my hands on one. What is an ideal bf%? I'm guessing its relative.
-Bench 1 caddy (90 lbs)
-Squat 120 lbs
-Row...85 lbs?

Question: What's a good non-iso exercise for biceps, besides pullups?

Please lemme know if those are good goals.

PS very sorry for going in depth so much, I want to make sure I'm on the quickest path to good health.

yeah, this whole week I have done nothing, but that's because AP tests are next week, and my schedule is eat, sleep, study.

so this week and next week I will probably not work out much.

4/25

I ran 1.6 miles ! I decided as I neared my finish line that I would keep going, because next week i'm upping the mileage to 1.65 miles. It hurt, but it felt really good when I finished.

4/23

Ran 1.5 miles.

also, I went to the pool and held my breath as long as I could. Then, after taking a couple of breaths, repeated a few times. I'm hoping to increase the time I can hold my breath. I think that involves VO₂ max, right?

4/22

Remember "2 weeks bodyweight, 1 week weight?" well,

Bench press 5x4 50 lbs
Squat 5x4 50 lbs

Decided to take it really easy today, especially on the bench.

4/21

I am a stupid idiot. I ate a whopper junior, with a few fries and a medium coke and then some (some extra coke, that is). Then my stupid self decides to run outside in the Floridian sun. Needless to say, I was parched barely halfway through. I found a hose and took a sip of very hot, rubbery-tasting water. I ran a mile and walked the rest home, stopping for nasty hose water a few more times.

I NEED to fix my diet. And the thing is, I have all the motivation in the world. I'm just lazy.