need training advice/guide advice, training, guide, need

gianttama

need advice/guide from someone who is good at trainings

- want to decrease the time needed to run a certain distance (2.5km)
- want to loose body fat(especially waist area, lol) and gain muscle

i can go to gym everyday but don't know if i should do a combination of running/weights/and some machines everyday or just concentrate on 1 area each day, pls help. thanks and much appreciated.

lerico

There should be lots of sun run clinic happening this time of the year, they are free and also handing out lots of free stuff.

mibu

have you tried running by interval?
like you run at a high pace for a certain length (such as 300 meters) then walk for a minute for rest, but not too long because you wanna keep your heart rate up.  then repeat

this way you'll achieve a high level of heart rate for aerobic training and the high pace that you want, but you dont have to sacrifice overly exhausting yourself.

if you wanna lose weight in a certain body part, according to science, it is impossible because your body is a 'whole' and cannot divided by chunks and only lose fat locally.  your body will lose fat from all over