The summer seminar will be very physically demanding and i am in generally good shape but could use 10-20 pounds off. What's the Fastest route?
209215
Join a weight loss group, like healthy weight, or smart ones.
546717
My daughter joined 2 years ago, and loves it.  Flight School bites -- don't go during the "summer", which is roughly April - October!\n\nI'll introduce you to my daughter if you can't find others.  \n\nBTW - you can either suffer now, or suffer later.  If you are out of shape when you go into flight school, you're gonna regret it.  If you can run 2 miles in less than 16 minutes, and do a good number of pushups and crunches and stuff before you go, then you'll have a much easier time.  In fact, you might actually enjoy the running.
607961
Matt's advice is very good. As a cross country runner and track runner myself, I usually run for 4 weeks before cross country season begins to get used to the distance. I train to peak at the right time (usually the state championship meet), which means to work slowly up to that day. You don't want to burn out before August. I would advise running 1-3 miles a day every other day throughout June and half of July (1 mile on monday, 2 miles on wednesday, 3 miles on friday, 1 mile on sunday, 1 mile on monday...etc.) This gets your muscles in better shape and your heart in better shape. Also, make sure your diet is good. Eat lean meat, fish, some carbs, and loads of fruits and vegetables. Since an 8k is a tiny bit less than 5 miles, you want to work up to 5 miles at the end of July and beginning of August. Depending on when your race is, try to run every day at the end of July and beginning of August. Those days should include some timed runs (ie. run for 45 minutes at a steady pace). If you take the same course each time for the same amount of time, you can see how much you improve! Make sure to get a couple of days a week where you run the actual 8k distance. Then, the week before the race, take it down a notch. Run maybe 3 miles a day. The day before the race, do a 20 or 30 minute LIGHT run. Then, stretch really really well. That's just to make sure your muscles know what you're doing the next day. The day of the race, go out feeling great and knowing you can do it!!!
569240
There are several ways you can go, one is to commit to taking a good walk every day, this will tone and shed extra fat pretty fast, if you do it every day, giving yourself one day a week to rest.  Your walks must be brisk and 25-30 minutes.  Remember that each pound is 3500 calories, so this has to be burned off, and walking will do it just fine.\n   The other option is to go online and get some kind of a dvd or tape for exercising at home.  Everything is available now!  You can get tae bo, kickboxing, aerobics, literally anything that seems fun to you, is available and quick too.  Either one of these things will work, 20 lbs. is alot to lose in this amount of time, if you work at it, it can be done. Drink alot of water too.
57384
This would be very hard to come down to from an 8:30. Don't ever let anyone squash your dreams. My best was a 5:27 in college and I was just under 7 in grade school. You will need to go into track with an incredible base but not to where you are risking injury or burn out. Once your season has started you need 2-3 speed work out sessions prior to competition starting. A good track work out would be a mile warm up very slow about 10 min pace. 10 400's with an average goal of 1.15 each lap. You should jog a 200 between each with a 400 after 5 laps. Do a mile cool down afterwards. You also need to do work outs of 800's and ladders all the way up to 3200. A coach needs to really monitor any injury risk. Once your meets start the speed work can only be 1-2 times a week or you won't be strong for your race. Good luck.
340703
try aiming for 14 seconds now as a freshman.  You can get a scholarship later on if you can be around the 12 second range.  Aim high, train hard and believe in yourself!
155621
The summer is coming up quick so you don’t have long.  But one to two months is all you need if you do it right.  I’m assuming you’re not huge, because in that case it probably would take some time.  But for someone who has the winter padding on, you should be fine.  You don’t have to go to the gym but for the best results definitely jog/run 3-4 times a week for 30 minutes or more.  Doing less isn’t much benefit, so make sure to run or jog at a pace you can keep up for 30 minutes.  And warm up and stretch properly, with winter inactivity it’s very important.  And as far as food goes, make sure to eat breakfast, with mostly fruits and maybe some yogurt or small piece of toast.  Avoid high carbs like bagels and muffins.  A lot of people avoid breakfast but it really is important, gets your metabolism going throughout the day.  And also eat a lot of small meals, 4-5 if possible.  The worst mistake people make is avoiding breakfast and starving themselves all day only to gorge themselves at dinner time.  Dinner should be a very small meal.  You know what types of things are bad to eat and how much to eat, just try to cut down.  Try and stick with a level you can keep up.  Hope this helps, see you at the beach!
562435
get in the weight room as much as possible, work on your coordination (hand-eye/ hand-feet coordination), run and eat right, also might want to talk to the coach, probably could help you out
460087
The website below has details of lots of Cambridge diet consultants in Somerset.\n\nGood luck with shifting those pounds!\n\nShould maybe try it myself :-(
655140
Jog two laps, walk a cooldown, sprint two laps, walk a cooldown. Each time increase your speed a little. This is also good for any type of running training - go fast then rest go fast then rest. Time yourself and give yourself goals, like two miles in 12 minutes or something good. I don't really know what a good cross country score would be but you can do it if you're just consistent in your training. Make sure to stretch thoroughly before everything though.
449556
Do a lot of sprints and ladders (25 m,50 m,75, m, 100m, then back down.)  also a good thing is getting a 45 pound weight (Plate not dumbell) and tying to your waist with a long rope and running sprints on the field with it dragging behind you.  Also power lift in other words go for more weight for less reps.  Also first response is kind of right running on hills is hard but works Great.  Push Yourself all the time
500572
If you want to lose it fast then WW is not the route you want to go, but if you want to keep it off WW is the place.  \n\nJust limit your calories/ exercise and you'll lose the weight quick.  You just have less of a chance of keeping it off that way.\n\nAlso, if you don't want to go to meetings, you can do it online.  I have done it.
341677
There is no good answer for this.\n\nThe 400 is arguably the most painful, difficult, punishing event in T&F.  You're going at nearly a full sprint for an entire lap.\n\nWhen I ran it, I can't say there was anything to give me a psychological edge, short of learning exactly when I was prone to fall into oxygen debt.\n\nI'm sure your coach is working on race strategy with you.  You can invest in that mentally, and focus on the gameplan to the exclusion of everything else in the race.\n\nThis race is as much about pain tolerance as anything else.  The incremental improvement you achieve is going to come most from sheer improvement in cardiovascular fitness.\n\nIt's a fairly rare bird that excels at both the 100 and 400...
447048
Check this out for fastest weight loss possible.\n\nhttp://www.phifoundation.org
471910
cardio is good, but if you dont add weight training and such, you basically go from being a large pear to a small one (not to imply anything - just a visual). you have to shape the muscles too.  squats are great, add straight leg dead lifts (where you essentially reach down without bending your legs and pick up the bar) mule kicks (just slowly kick out back ward, raise your heal to the ceiling) quad extensions (where you sit in a chair with the bar across your shins and slowly kick forward) and try jumping rope.  don't neglect the rest of your body, even though you have a target.  the fat will come off faster if your whole body is involved. try whole body exersizes, like the clean and snatch (sounds bad. its an Olympic movement) and twisting lunges.  very your cardio up - do running, then bicycling, then kickboxing - just to keep it interesting. also, do wind sprints.  the burn MONSTER calories. (go to a track or football field.  pick a distance and time a sprint{after warming up}  for example, i do forty yard sprints, ten yard walk, forty sprint, ten walk, turn around.  by sprint 5, im killing myself to get the same time i got on sprint 1. so i do six, then rest for five minutes, then again, 4 times.  holy cow, it kills me. do that once, and only once, a week.) i will send a link to crossfit - great work outs, a forum to post progress and get help and encouragement (its all free) its a great deal.  works fast.  GOOD LUCK!!  and PAIN IS WEAKNESS LEAVING THE BODY!!
168283
Running double or triple the distance required generally help in building endurance, but what you need more specifically is speed. Suggest you run at moderate pace for 2 miles objectively to lose weight. Take 5... Then start speed training, run a quarter mile within 2 mintues or lesser; walk for 30 secs and repeat this process until you hit a total of 1 mile in running. Walking distance not included. \nYou should be able pick lots of speed after 2 weeks. \n*Note: Do not engage in too much resistance training and remember to keep a steady constant pace during your actual 1.5 mile test.\nGood Luck.\n9mins/1.5miles runner.
342606
This article should get you in the right track:\nhttp://people.clarkson.edu/~svoboda/eta/dcWorkout/sourceXfrm.pdf