Take care of yourself

Re: Take care of yourself (LiveSTRONG)

I'm approaching 200 pounds. I'm 5"8. This is not good. I used to have a problem with not being able to gain weight. I was at about 125 pounds all through college. That was nearly 10 years ago. My cholesterol is high and I have elevated liver enzymes.

Bottom line: I'm in poor shape, and I need to do something about it.

I've slowly modified my diet to the point where I've gotten into a reasonably healthy eating routine. I've replaced egg and cheese sandwiches and fried hashbrown with Total cereal and a mini-bagel for breakfast. I replaced General Tso's chicken and white rice with a 6-inch turkey/roast beef Subway on whole wheat and baked chips for lunch. For dinner, I'll eat whole wheat pasta w/ marinara or a PB and banana sandwhich on whole wheat bread. I only drink diet coke (once a day) and water.

I've been doing this for about six weeks now and haven't seen any results. My wife made me drop out of my gym b/c it cost 90 bucks a month and I wasn't making any effort to go. Obviously, I need to find an excercise routine that works.

Questions:

1) Is it a myth that brisk walking is as good for you as running?

2) How do I get into the habit of running? I've thought of starting really slow, like to the end of my block and gradually do a little more each week. Does that work?

Seriously, with a young child and another one on the way, I need to drop at least 30 pounds. I may not make past 40 otherwise.

 

Re: Take care of yourself (LiveSTRONG)

1. It is not a myth, it's just a different kind of result. Some people believe a hard brisk walk is better for you than running, because you eliminate the pounding and save your joints.

2. You're looking for a way to raise your heartrate for an extended period of time....walking fast can accomplish that. Don't worry about running until you can walk, fast and brisk, breaking a sweat and raising your heart rate, for at least 30 minutes. Then try to add some running--maybe walk 10 to warm up, run 10, walk, run....challenge yourself.

One of the reasons you may not be seeing significant weight loss so far: from your brief description, it looks like you still have a lot of starches and empty carbs--the cereal and bagel, baked chips, pasta, bread. Even if it's whole wheat, that's a lot of carbs you aren't burning up. Put some protein in your breakfast instead of the bagel or cereal, get rid of the chips, have a salad with chicken on it, limit the sandwiches. You should start to see a difference.

 

Re: Take care of yourself (LiveSTRONG)

h-n-f ... It seems like you're not exercising enough. Backhand the wife (kidding) and get back to the gym. You need a mix of weights and cardio to be able to stimulate fat loss. The more muscle mass you have, the more fat you burn at rest. The eating habits are a good start, but unless you jumpstart it with exercise, you won't see much in terms of weight loss.

It's still a pretty simple formula: If you burn more calories than you consume, you'll lose weight.

Good luck.

 

Re: Take care of yourself (LiveSTRONG)

Just read this thread for the first time...

When I was 18 (back in 1989), I went to university as a ridiculously thin 175-pound stick figure. Two things happened:

1) I was away from home, and ate like crap

2) I tore up my knee playing broomball

I put on about 35 pounds that one year. As life continued, I went up and down -- sometimes I was fine, others just too big -- but I was never in great shape.

Last year, at 33, I decided I'd had enough.

I hired a personal trainer to get me started...then thanked the guy and told him I was going to do it on my own. After all, I'm the kind of person who only does things through my own motivation.

I started at a chunky 210 -- and was getting somewhere until the Stanley Cup playoffs started. Covering three 7-game series and one six-gamer (complete with all of the requisite travel) knocked me off a little.

But when the season ended, I threw myself back into it. I tried everything -- cardio first/weights first; working out in the morning/working out at night; using two different cardio machines per workout; increasing the number of sets; changing the machines I used; how often I worked out with a particular muscle group.

I figured the best guide was my body. If something didn't work, my physique (or recurring pain) would tell me. I separated my shoulder in June making the greatest catch of my softball career (for the record, I held on) and still went through my cardio routine every day.

However, I also decided that I was going to continue living my life the way I wanted. I haven't eaten fast food since I read Fast Food Nation, and I don't touch pop -- but I also like a lot of crap (chocolate & beer, for example).

I just decided that if it prevented me from being a perfect specimen -- oh well. I look not bad, although I still have a little extra on the love handles.

I never looked at a scale. I didn't need to -- I could see the change. A buddy did ask me recently, and I came in at 205 (I'm six-foot-one). So, it's not the number, but how you feel.

When we went to Vegas recently for a buddy's stag -- my roommate for the trip was a doctor, not known for his bedside manner. He says, "Boy, you've done a great job -- but you should get liposuction to finish it off."

It was pretty funny.

There is one thing I'm not sure about. Right now, I'm working out at nights because I take a boxing class twice a week and play basketball once. In the summer, I play softball twice a week.

After a tough workout (weights are usually done beforehand) that ends at about 9-9:30, how much can I eat then?

 

Re: Take care of yourself (LiveSTRONG)

You need to get something in your body with protein and carbs immediately after your workout to replenish your muscles, most likely a protein shake.
And then depending on when you go to bed, one more meal after that. If it's soon after your workout, a light protein-heavy, carb-light meal.

 

Re: Take care of yourself (LiveSTRONG)

OK, anybody want to refresh our memories with good, healthy holiday tips?

Or do we just want to throw caution to the wind this weekend and the next?

 

Re: Take care of yourself (LiveSTRONG)

1. Wear sunscreen
2. Say thank you for the weird gift with no receipt, even though.
3. One cup of eggnog has more fat and calories than the entire Sudan nation will consume in 2005.
4. The unattractive secretary at the party will still look like that in the morning, no matter how good she looks at 1 am.
5. Under no circumstances should you leave the party with food in your pockets.

Live it up now, health club discounts start Jan 1, and SportsJournalists.com advice is always free. We'll wait.

 

Re: Take care of yourself (LiveSTRONG)

Anyone a distance runner? I just started doing races for fun. I've been running about 60 miles a month for the last four months and have only done a couple four-milers (at an 8 min pace). I throw in hill workouts occassionally, but rarely do any track workouts i.e. intervals, etc. I seen a large improvement in how far I can run (about 9 miles max) but not how fast? What to do?

 

Re: Take care of yourself (LiveSTRONG)

Dodger,

What to do? Depends on what your goal might be. Right now you're averaging 15 miles a week.
If you want to run long distances, you'll need to add mileage, but no more than 10 percent per week and no more than one mile per week for your long runs.

If you want to run fast, then not only do you need to increase your mileage but you also need to add speedwork and increase the intensity of your training. Even if you subscribe to the LSD (long slow distance) theories, you will need to have some times when you run at or faster than your desired minute per mile goal.

To get fast you need to race and that means getting to the track. Most people have specific target goals for each distance. If you can run 8 minute miles right now, then you should be breaking 25 minutes for the 5K. The next major milestone for that distance is 23:15 for a 7:30 pace
and 20 flat at 6:24. Check out Runners World for some of their workouts.

And as a side note, for every extra pound of weight you carry, you lose a second per mile of pace

 

Re: Take care of yourself (LiveSTRONG)

I did the long distance running and have transplanted into triathlons...there is a really good book called "Going Long" by Joe Friel, I think.

It is mainly focused on the triathlon thing...but it has some great tips, advice and training pointers for doing long-distance type events. The best part is, at, or near, the beginning, he emphasizes how important sleep is. I read that and said "This is my kinda book!"

Personally I am no expert on the scientific stuff...I read a ton of nutrition books...but I will say getting a workout partner or two helps a ton.

 

Re: Take care of yourself (LiveSTRONG)

No. That is not a myth.

You can look back on the stuff I added to this thread in the spring/summer. I lost 100+ pounds just from the advice gleaned here from 21 and hokie, among others.

There are two truths for weight loss that cannot be forgotten:

a.) Lifting weights aids weight loss. This is a fact. I saw it happen.
b.) It's not important that you beat yourself up working out. Figure out your target zone here: http://www.weightlossforall.com/target%20heart%20rate%20zone.htm
Notice that it says that working out on the LOW END of that range is better for weight loss. This is a fact. I saw this happen.

I know it doesn't make logical sense -- running 8.5 mph on a treadmill seems like it would be better than 5 mph -- but I'm telling you that the extra 3.5 mph have almost no effect on your weight loss. So use that extra energy to run longer instead.

Working up to that lower target range shouldn't take too long. If it does, huddle up with your GP. Quickly.

 

Re: Take care of yourself (LiveSTRONG)

there is some sense to this, although i have not studied the exact science of weight loss. i started at the gym nearly five months ago at 275 after weighing 200 pounds a year earlier.

workers at the gym keep telling me to drink water, drink water, drink water, and obviously maintain a healthy diet. there are little tricks, i guess, such as no carbs after 5 p.m., and to eat fruit before you eat the meal, and other assorted little tips.

i've lost about 15 pounds in five months. i wish it was more, but it takes time and commitment. as you age it is harder to take off the weight. stick with it. if your goals are too big too fast, you might burn out and fall back to the old habits.

it's a whole lifestyle change. you can't just lose 30 pounds because you exercised for 2 months and then say, "OK, I'm done -- I'm never going to gain weight again." doesn't happen that way.

you have to want to exercise 3 to 5 times per week and learn to eat properly. that's my biggest weakness -- culinary discipline.