Another Fat Boy

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26/09/2002 at 10:25
Howdy y'all!

I made the shocking discovery t'other day that I had put on the best part of two stones in the last few years and have decided enough is enough - time to start running properly!! (Also just bought new sofa and it is one of those IKEA tested with 20,000 100kg blokes sitting on it, so I won't be allowed to sit on it unless I lose weight.

I was a regular gym goer until about 6 months ago, but never been a big running fan primarily because I'm a big runner!! (On that note has anyone ever seen any sports bras for men!!?)

Did my first (again) two one mile runs on treadmill yesterday and felt OK so it's a good start, I'm just not so keen on outdoors even though I know it's both better for me and more interesting.

I'll keep you posted (Basketball today, running with balls!!) and beg/borrow/plead for motivation and tips as I need them (that'll be tomorrow then!!)

Phil.
26/09/2002 at 11:40
Hi Phil,

Sound's like we have one or two things in common. About 2 months ago, I too braved the scales after a long lay-off from the gym, (for all sorts of reasons), and weighed in at just under 16 stones. Rather than go out and buy a whole new wardrobe, I bought myself a pair of ASICS GT2070 running shoes, (which I must say have been great), and headed for the running track at the local school field. I started doing 3 laps, then 5 laps and so on until I could run for about 20 mins non-stop. After that ventured out onto the roads and started building from there.

On Saturday I jumped on the scales coming in at 14 stone 9 pounds. On Sunday I completed a ten mile run in 1 hour 27 mins. (That's supposed to be the motivating bit - if I can do it anyone can).

By the way, I have also bought a Polar M51 HRM which has been of great help in pacing myself, (by heart rate rather than time), enabling me to do greater distances without killing myself. In the past I have always been one of those who has to beat my previous time, regardless of how I felt, more often than not ending in injury. The HRM instills a sort of discipline. Not sure whether thats the correct use but it's working for me!

So I suppose what I'm trying to say is get out there and enjoy, being a "big runner" isn't a problem. Also, I can't believe how addictive running is - and the weight loss is an absolute bonus.

Best of luck with the training.

Big Al.
26/09/2002 at 11:42
Phil

At least you've made that all important first step and got yourself off the sofa!! I would recommend getting off the treadmill as well and doing some runs outdoors - its what its all about. Personally I like nothing more than going for a run on a cold crisp winters morning - really wakes me up, but now I'm rambling on eh?

You may want to take a look at what you eat and drink with the emphasis on the drink. I used to be a 15st beer monster (being in the RAF its hard to avoid a beer at times!!) but 8 years later I'm 13st and have run 18 marathons!. I'm not saying you should be looking at a marathon or anything so drastic but try and bear the following in mind (I find it helps when I need motivating): Thank whatever god it is that you worship that you have the fitness and mind just to put on your gear, get out the door and enjoy doing something that will keep you fit and healthy.

Set yourself an achieveable goal such as entering a 5Km or 10Km race and aim for that - you may then find that you're 'hooked'

Don't forget to listen to your body - if it hurts (injury etc) then REST and/or get it fixed!!

All the best in your endeavours!
27/09/2002 at 11:44
Thanks for the encouragement guys. I'm planning to head out for my next run in about 20 mins or so - outside as well!!

Hopefully as my target weight is about the same as both your starting weights, mine should positively fall off.

Have you, or anyone else, got any good advice on the calories in side of the equatuion?

Phil
27/09/2002 at 12:13
I would like to offer you some advice but feel that I can't.This is due to the fact that you took Bolton down to the old fourth division.
It's no good trying to use a picture of someone else,we know who you are :-)
27/09/2002 at 13:46
As far as diet goes, I've just tried to be sensible. I've cut out sweets, cakes, crisps etc. and stuck to stuff like salad, fresh veg, low fat proteins like chicken, turkey and fish and took it from there. Drink plenty of water too. Cutting down on the Guiness has made a change too!
27/09/2002 at 15:25
Danny,

I refute all insinuations that I am the balding ex-Liverpool right back, when I can now reveal my true identity as the Fat Rascal (beloved cake from Betty's Tea Shop!)

Fat Rascal
27/09/2002 at 17:55
FR

I couldn't agree with Alan more; cut out all the sweet fatty stuff and cut down on red meat, greasy foods and alcohol (thats all the good stuff then!!!!!!!!).

I didn't say cut it OUT just cut DOWN, give yourself a treat now and again like a beer or two whilst watching the footie on Sunday (if you can still watch it after getting the sack that is!).

How did the 20 min run go?
27/09/2002 at 19:18
Welome Fat Rascal,
Thanks,my blood pressure has now returned to normal :-)

28/09/2002 at 06:03
Hi Fat Rascal,

i'm the other fat boy!

I found the first stone easy to come off after getting out running and controlling the food and drink. (I'm always prone to a couple of pints of "London Pride" though.)

I agree with "slaphead" get outdoors. It's great.
28/09/2002 at 10:05
Morning All,

Thanks for all the reply's. I was hoping someone had found out how you can eat all the bad stuff and keep drinking AND lose weight, but it looks like I'll have to do it the old-fashioned way!! I think I need to think more about why I am eating and not snack when I am bored/tired/thirsty etc.

Yesterdays run went quite well. I ended up doing 8 mins run/ 2 mins walk three times and about 9.5 mins on the last leg. Nearly stopped after the first 8 mins though as it was uphill and into the wind (don't get that on a treadmill!!) but kept going by remembering that I got to finish the run doing this bit downhill and down wind (hence the 9.5 min run at the end).

The hard part will be getting out and doing something this weekend, but even 20 mins will be worth it. Just got to wait for the missus to get back (she's a proper runner - out doing hill sprints or something!)

Cheers,

Fat Rascal
30/09/2002 at 16:27
Afternoon,

Well I didn't quite manage to get out at the weekend, but I don't want to do too much too soon and I ate OK, so that's not a problem.

Went out on a two mile circuit at lunchtime and managed to run for 18 mins then had to walk for 2 and run the final 2. It was quite hard and hot (it's one of the undulating circuits that seems to undulate more up than down!!) but I kept my self going and felt quite good.

I'm thinking of entering a race in November (as everyone seems to say it's good motivation) - does anyone know any 5K's or easy 10K's in within a couple of hours drive of Leamington Spa?

Fat Rascal
01/10/2002 at 16:56
Talking to myself but as long as it keeps me motivated...

Lazy day today, but hope to get out for a short plod this evening (ooer missus!!)

Till tomorrow,

Fat Rascal
01/10/2002 at 19:02
FR

You're not talking to yourself mate, we're all still here!! Don't know anything on the 5 or 10K race front though as I lived in Norfolk before moving to Naples in Italy.

Have you tried the race listings? or is that a silly question.
01/10/2002 at 20:15
Fat Rascal,

(1) Runner's notebook:

I suggest you get yourself a notebook. Divide each page in two for now - head up two columns "Exercise" and "Food" respectively.

Left hand side, record details of your exercise each day (where you ran, how long it took you, lap/mile times if you like, what the weather and ground were like, details of any injuries/aches that are coming and going, any other exercise you are doing, etc) and how many calories you are burning off through the exercise and through your daily living. (see (2) below)

Right hand side of the page, record everything you are eating, and also count the calories in that food - counting those food calories is particularly important because there lies the problem of the modern age: we eat far too much unless we are very careful about what we eat. Total it up each day.

(2) Reading up:

Also, get some literature on "running" (in the sports section) and on "diet/food" (in the health section) from your local library. There are some good books on both subjects. Try to understand the sections about what your personal daily requirements in terms of numbers of calories your body needs for its daily living are (this will depend on your height, size and activity level); the sections in the books about how many calories are in particular foods, and about how many calories you can burn off by running and other activities.


(3) The general principle of assistance in losing weight by running is simple. You can burn a lot of calories exercising and in daily living. You can eat a lot of calories in food. If you want to lose weight, you need to be burning off more calories than you are eating.

The good thing about running is that it is one of the best ways of burning off accumulated fat. That fat represents potential energy, and if you exercise and also restrict your calories, your body will start to use up that fat as its fuel for each run. However, you do need to restrict what you are eating, in terms of numbers of calories, too. If you exercise more and restrict your calories to a sensible level, you must inevitably lose weight if you address the problem scientifically: I have lost 45 pounds over the last year, fairly easily, by doing that. However, you do need to be strict about food if you want to achieve weight loss. If you are going to go for a run, but then come home and use the run as an excuse to eat more food/drink, you will not get very much benefit, in terms of weight loss, from the running (although you will still get a lot of other health benefits). If you want to lose weight, you need to concentrate on both sides of the page: both on the exercise aspect and also on the calorie restriction aspect.

I hope these comments are of some help.

01/10/2002 at 20:40
A further comment.

Fat Rascal wrote:
"I was hoping someone had found out how you can eat all the bad stuff and keep drinking AND lose weight, but it looks like I'll have to do it the old-fashioned way!! I think I need to think more about why I am eating and not snack when I am bored/tired/thirsty etc."

------

There isn't a way to eat all the bad stuff and keep drinking, and also lose weight and retain that weight loss in the long term.

If you want to be able to lose the weight, but envisage then going back onto the "bad stuff" later on once your "diet phase" is complete, then you might end up doing what dieters typically do - you would end up giving up the exercise later on, going back on the bad stuff, and putting back on all the weight you lose, at a later date. It's best to change your whole lifestyle (the foods you eat, and your exercise regimen) if you want to reach a healthier weight and live a healthier life.

Why do you need to eat the "bad stuff"? If you know that sugary or fatty foods are full of calories, and if you know that it will take a lot of effort on your part to get those calories off if you eat the bad stuff, your common sense ought to make you appreciate that it isn't worth eating that sort of food in the first place. Once you resolve not to eat or drink "the bad stuff" (except very occasionally and in small quantities) you will have won half the battle.

Try to restrict yourself to three meals during the day, with absolutely no eating between those meals. Try to ensure that those three meals are well planned, nutritious and not overloaded with calories. Once you have worked out the foods that you should not be eating, you will hopefully decide mainly to avoid them, and stick to the sort of foods you should be eating (see literature comment at (2) above).

Best of luck.
03/10/2002 at 10:45
Run4,

Thanks for putting the time and effort into your replys, it's nice to see it spelled out in black and white.

Fat Rascal
03/10/2002 at 11:45
rascal,i started running in july when i changed doctor,had to get the new one to look me over and got the comment that i needed to lose 2 stone or grow 6 inches to hit the right bmi for my age 38.after several parties being scoffed at for geting boozed up while starting to train-you'll never keep it up etc etc,and at one point allowing myself to get talked into entering the nyc marathon to 'prove i was serious',i found that a good early morning run got rid of a hangover quicker than almost anything,but then found it easier to run without the hangover.the deal to run the marathon remains...i've lost the first 1 1/2 stone-16 to 14 1/2 and got a bit hooked-so much so that with 4 weeks to go before new york,i did my first organised race -windsor half marathon in 2:18 on sunday,and i'm now paranoid about overdoing the training and getting shin splints- i did have to rest up last week.i've found it quite easy to give up the fatty stuff,but have developed a craving for bagels.and the really encouraging thing about using a heart monitor is the bit at the end of a run that says you burned 1200 calories or whatever.that's a fair bit of leeway.i still need to lose more weight to lower the impact effect on the knees and ankles,but it doesn't feel like such a mountain now.and running home on a tube strike day really makes you feel smug....
and another thing-at least when i'm running i get to choose the music...
03/10/2002 at 13:29
My suggestion is if you can manage to do the following, that's a good start:
- drink 2 litres of water every day
- eat 5 servings of fruit & veg every day
Focus on the positive things you can do to make you healthy rather than the things that make you unhealthy. I would recommend books by Peter Cohen who is very much against the whole "diet" concept, which clearly doesn't work.

Also running because you want to lose weight is not a great motivation to keep on doing it. Running because it is a form of meditation or to explore your neighbourhood or listen to music or reduce stress or to run races, these are motivations which you can sustain long term.

Well, that is my theory. It is following the theory, any theory, that is hard.
03/10/2002 at 21:17
Rascal
I don't know if this will help you but it helped me to give up smoking. If you don't think of it as giving up fatty food @ beer, but tell yourself you no longer want to eat food/drink that will hold you back
from your goal of being able to run faster/farther etc. Apparently thinking of it as a sacrifice makes you want to do it all the more.
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