Make sure you get yourself hurting with some sprints. Then after the sprints jog 3 miles. Then sprint again. If you dont prepare yourself for boot-camp....you'll be in for a nasty suprise.
Amused
Elite Member
- Apr 14, 2001
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You should walk very briskly for 5 minutes before you start your run/walk routine. After you do that, stop and do these stretches at a light pole or sign post (to hold you up.)
It doesn't have to take that long, just hold each stretch for 20 seconds or so.
Do them again after your routine.
Your breathing will get better. Your windpipe just needs to get used to so much air passing through it. Here's a tip: Count every fourth step, and breath in rhythm with that. By breathing in rhythm, you'll not have any cramps in your side.
BTW, since you have some weight to lose, I would extend that running program I showed you to 30 minutes for this week, and 45 minutes next week. Your body does not start to burn fat until 20 to 30 minutes of intense cardio training. Since your goal is to lose fat, AND get into shape, you'll need to extend it.
Don't do this more than once a day, or more than 4-5 days a week. You do NOT want to overtrain. Trust me, it hurts. This is something very alien to your body... give it time to adjust and heal between beatings. Yes, you need at least two days off a week. With the state of your body now, I would do the running routine one day, then walk 4 miles the next day. If you run every day right now, you'll increase the chances of injury greatly. I know you're pressed for time, so no more than two days in a row for now, OK? On your off days, walk briskly, but give yourself at least one full day a week of no exercise at all.
Cut the Gatorade. There's no reason to take in calories with what you drink. And remember, you still need your carbs. Low/no carb diets are NOT good if you're exercising intensely. Your body NEEDS those carbs to metabolize the protein and build up your muscles. Just limit it to good, complex carbs and cut the sugars.
Remember, turkey, chicken and lean ham sandwiches are your friend. Eat them on natural, whole wheat bread and you'll be fine. Leave off the cheese and mayo. (If you HAVE to have cheese, just one slice a sandwich).
And I can't stress the fruits and veggies. I actually crave bananas and apples now. But limit them to three a day as snacks or deserts.
The main thing is, you started. Just keep with it, and have patience. Follow the diet and excerise plan for 30 days, THEN look at your body critically. Don't expect changes on a daily, or even weekly basis.
Oh, and don't forget a good, balanced upper and lower body weight training routine. Three-four days a week.
It doesn't have to take that long, just hold each stretch for 20 seconds or so.
Do them again after your routine.
Your breathing will get better. Your windpipe just needs to get used to so much air passing through it. Here's a tip: Count every fourth step, and breath in rhythm with that. By breathing in rhythm, you'll not have any cramps in your side.
BTW, since you have some weight to lose, I would extend that running program I showed you to 30 minutes for this week, and 45 minutes next week. Your body does not start to burn fat until 20 to 30 minutes of intense cardio training. Since your goal is to lose fat, AND get into shape, you'll need to extend it.
Don't do this more than once a day, or more than 4-5 days a week. You do NOT want to overtrain. Trust me, it hurts. This is something very alien to your body... give it time to adjust and heal between beatings. Yes, you need at least two days off a week. With the state of your body now, I would do the running routine one day, then walk 4 miles the next day. If you run every day right now, you'll increase the chances of injury greatly. I know you're pressed for time, so no more than two days in a row for now, OK? On your off days, walk briskly, but give yourself at least one full day a week of no exercise at all.
Cut the Gatorade. There's no reason to take in calories with what you drink. And remember, you still need your carbs. Low/no carb diets are NOT good if you're exercising intensely. Your body NEEDS those carbs to metabolize the protein and build up your muscles. Just limit it to good, complex carbs and cut the sugars.
Remember, turkey, chicken and lean ham sandwiches are your friend. Eat them on natural, whole wheat bread and you'll be fine. Leave off the cheese and mayo. (If you HAVE to have cheese, just one slice a sandwich).
And I can't stress the fruits and veggies. I actually crave bananas and apples now. But limit them to three a day as snacks or deserts.
The main thing is, you started. Just keep with it, and have patience. Follow the diet and excerise plan for 30 days, THEN look at your body critically. Don't expect changes on a daily, or even weekly basis.
Oh, and don't forget a good, balanced upper and lower body weight training routine. Three-four days a week.
Amused
Elite Member
- Apr 14, 2001
- 57,354
- 19,534
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You're welcome. I was right where you are not long ago. I admire what you're doing, and can relate.
Jarred's diet was a little lean for what you're going to be doing. When he started, he was only doing low intensity walking. You are starting with moderate intensity running and weight training and later, high intensity running and lifting. You're going to need a bit more lean protein than he got in his diet. In other words, no veggie only samiches for you!
But cut the mayo and the cheese.Yes, I've done this. And it worked for me. I'm 6' and I was 200 lbs and a size 35 waist just after I quit smoking. I'm now a 31 waist, and 185 lbs. I obtained most of that result in just 3 months. The spare tire around my waist just melted away as soon as I started running. When the results started slowing down (after the first month), is when I changed my diet... and then I started seeing more results again.
BTW, don't forget to reward yourself at the end of a full week of training. Go out and have a great meal. Eat anything you like. But be warned, once you change your diet and see what it does for you, the bad stuff just wont seem so yummy anymore. My rewards are usually a big salmon dinner at Red Lobster or Outback. Sometimes I get a filet. But I actually want veggies instead of a potato now. And I only have one roll. No butter.
Finally, don't over do it. Fatigue is good. Minor aches and pains will be normal. Anything else is your body warning you to stop. In the first few weeks, try not to do your running two days in a row or something will get hurt.
Amused
Elite Member
- Apr 14, 2001
- 57,354
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You're welcome!
Just stick with it.
Your body is going to really bitch at you for the first few weeks and that's normal. Just be patient and give your body time to repair itself between workouts.
BTW, when your muscles get sore, the best cure is a little "hair of the dog that bit you." Do the same thing you did that made the muscle sore, but do it with very light weights and/or low intensity. Like with your quads. If squats are making you sore, do some slow deep knee dips at home the next day. It will hurt like hell for the first few, but you'll quickly losen up and feel better.
Never stretch cold muscles (do your stretches after your warmup, and after your routine), but be sure to stretch.
After a couple weeks, the weight training wont make you sore anymore like it does at first.
Finally, I cannot stress this enough: Keep proper FORM when lifting and never "cheat" to get the last rep in!! It ain't worth the pain of hurting yourself, trust me!
Just stick with it.
Your body is going to really bitch at you for the first few weeks and that's normal. Just be patient and give your body time to repair itself between workouts.
BTW, when your muscles get sore, the best cure is a little "hair of the dog that bit you." Do the same thing you did that made the muscle sore, but do it with very light weights and/or low intensity. Like with your quads. If squats are making you sore, do some slow deep knee dips at home the next day. It will hurt like hell for the first few, but you'll quickly losen up and feel better.
Never stretch cold muscles (do your stretches after your warmup, and after your routine), but be sure to stretch.
After a couple weeks, the weight training wont make you sore anymore like it does at first.
Finally, I cannot stress this enough: Keep proper FORM when lifting and never "cheat" to get the last rep in!! It ain't worth the pain of hurting yourself, trust me!
- Jun 15, 2001
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Originally posted by: Amused
You're welcome!
Just stick with it.
Your body is going to really bitch at you for the first few weeks and that's normal. Just be patient and give your body time to repair itself between workouts.
BTW, when your muscles get sore, the best cure is a little "hair of the dog that bit you." Do the same thing you did that made the muscle sore, but do it with very light weights and/or low intensity. Like with your quads. If squats are making you sore, do some slow deep knee dips at home the next day. It will hurt like hell for the first few, but you'll quickly losen up and feel better.
Yeah, I noticed this effect. I started getting more limber with each set of stretches. I've been doing knee bends, more and more, deeper and deeper each day.
I'm definitely looking to get myself more in shape too. A long time ago, I used to be 6'2 and 140 lbs, mostly because my parents cooking was so bad I barely ate anything, and we could never really afford to eat out. My diet basically consisted of roast chicken with a side of roast chicken, with some nice cold tap water. Soda was a treat.
Then I moved off to college and was able to eat anything, anytime. I estimate I drank about 2 liters of soda every day, pizza, slim jims, hamburgers, basically everything bad for you, I ate it, not knowing how bad it was for me, because I had absolutely no clue about nutrition.
Of course after a few years of that, I was 6'2" and 215 lbs. I was actually glad to hit 200 since I'd been skinny, but it didnt stop. So my GF taught me a few things about nutrition and I've dropped to about 205, but to be honest, I dont really exercise much at all.
I'd like to start running and get in shape a bit more, but I can't really run around here, but there is a gym on campus. Is it just as good to hit the treadmill/bike rather than running streets? Anything else I should look out for to lose weight?
To be honest I couldnt really care about muscle that much since I have a gun, I'd just like to get rid of the gut.
Then I moved off to college and was able to eat anything, anytime. I estimate I drank about 2 liters of soda every day, pizza, slim jims, hamburgers, basically everything bad for you, I ate it, not knowing how bad it was for me, because I had absolutely no clue about nutrition.
Of course after a few years of that, I was 6'2" and 215 lbs. I was actually glad to hit 200 since I'd been skinny, but it didnt stop. So my GF taught me a few things about nutrition and I've dropped to about 205, but to be honest, I dont really exercise much at all.
I'd like to start running and get in shape a bit more, but I can't really run around here, but there is a gym on campus. Is it just as good to hit the treadmill/bike rather than running streets? Anything else I should look out for to lose weight?
To be honest I couldnt really care about muscle that much since I have a gun, I'd just like to get rid of the gut.
It doesn't sound like you're doing anything that should require that kind of protein, aerobic stuff doesn't break your muscles down nearly to the same degree as anaerobic. You're appetite is GOING to increase because exercise increases your metabolism and stimulates your appetite. So its not asking for anything in particular, "just shove something down here...will ya!"
This is a major stumbling block for most people after allowing their bodies and metabolisms to become acclimated - 'normalized' - to gluttony and non-activity (I'm no different). The combination of brisk exercise and reducing your caloric intake really throws your body a curve ball and it begins to send out powerful messages to 'normalize' it again. This is the tough part because it really sucks to feel hungry all the time, and not just your regular hungry, POWERFUL hungry - famished hungry!
But it will become acclimated again once it figures out that it really isn't starving, but it does take awhile, there's no question that it can take a long time (some times several months). Hang in there!
If you want to get rid of the gut, then you NEED muscle. Cardio + Strength Training is the (in my opinion) the best way to get back into shape. It has worked WONDERS for me. You only need to do light strength training, but I believe that some form of it is essential. It could just be pushups/pullups/situps and running.
LANMAN
Platinum Member
- Oct 10, 1999
- 2,899
- 130
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Originally posted by: Chaotic42
Day 5:
Well, today is a rain out. It's cold and very wet here in Southern Indiana. That said, it's indoor exercise time. I'm taking it light today, to get healed up.
I've been starving all day. My assumption? My body is signalling me that it's accepted this "Ex-Er-SIZE" thing, and that it needs protein to repair my muscles. I've had
4 pieces of potato bread
5 pieces of turkey lunch meat (total of 50% of my protein)
2 cups of yogurt (total of 38% of my protein)
1 can soup (total of 20% of my protein)
1 apple
1 doughnut (so shoot me, it was very fluffy
32 oz water
2 protein energy thing bars (soy protein- total of 50% of my protein)
That gives me 158% of the daily recommended allowance of protein. I don't know if that's enough, I might eat at subway later on.
Anyway, stretching was a good part of my routine today, really trying to get mobility in my lower body, which was the entire reason that I couldn't enter the military 3 years ago. Today I squatted again..... finally.
I did some situps earlier, I'm going to do some more in a bit. Pushups are just hard. I think my form is off, but even so, I have problems going down and not hitting the ground. It'll come in time.
Anyone else want to join me?
Chris
No, not really. I've been to basic training. You'll be glad you did, but you'll also be glad your not going back.
I hope you have more then a few weeks to prep yourself! You'll need every minute! Both physically and mentally.
GOOD LUCK !!
--LANMAN
I didn't read the whole thread, but where do you get those protein allowances? Eat more of it, for cheap protein get some Tuna and eat a can or two a day on top of your normal meals.
Also, don't let the rain and cold stop you, your DI's won't let it stop them when you get to basic training.
Also, don't let the rain and cold stop you, your DI's won't let it stop them when you get to basic training.
I shouldn't have implied that what you were eating was too much protein, only that the nutrional value of protein is underestimated by many people, so they may really push you to eat all this protein, 50% of which you're urinating out (not literally of course), especially at your stage.
- Jun 15, 2001
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Ah, ok. I see. Well, I won't starve myself, and I won't eat till I'm stuffed. Hopefully that will work.
I've got more than a few weeks, I've got all the time in the world. I'm going slowly because I'm not used to *any* exercise, and I work 7 days, 70-something hours a week. That takes quite a bit of the energy that I would otherwise use getting in shape.
I'll get there though.
Im 9 weeks into my exercise routine.
Results:
19 lbs lost
3-5% body fat lost
max bench press (6 reps, proper form) doubled from 65 ( ) to 130.
max pushups before exhaustion from 3 (!!!) to 35
from max .5 miles @5mph clip before exhaustion to 1.5 miles @6mph clip
I had planned to go for 35 pounds lost in 24 weeks. A little ahead of pace right now but its already slowing down, so I know I'll have to work harder.
Results:
19 lbs lost
3-5% body fat lost
max bench press (6 reps, proper form) doubled from 65 (
) to 130.max pushups before exhaustion from 3 (!!!) to 35
from max .5 miles @5mph clip before exhaustion to 1.5 miles @6mph clip
I had planned to go for 35 pounds lost in 24 weeks. A little ahead of pace right now but its already slowing down, so I know I'll have to work harder.
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