Wondered if I'd run into you as you seem to just go against anything anyone says. I follow a lot of athletes and nutritionists, mainly people involved in weight lifting but the same principals apply across all exercise. The main thing is "you can't out train a bad diet". Yes you can lose weight without exercise but exercising too allows you to eat a bit more and enjoy your food, I don't diet nor was a I suggesting DIET just a healthy lifestyle eating good foods, everyone is entitled to a treat now and again too. If you don't allow for the calories you burn during exercise then you can end up eating quite a low intake of calories and therefore slowing your metabolism and making it harder to shift weight.
You can clearly see that I said eat good whole foods most of the time, exercise well and be in a calorie deficit so tell me is that not how you would lose weight, enjoy your exercise and build a strong and healthy body?
I remember once going for a run and I forgot my headphones, along the way a couple of kids thought it would be hilarious to run along side me. They had a shock when I told them there was only another 5 miles to go as I sped up and left them behind. Of course I did have to stop round the corner and catch my breath as I ran off too quick thinking I was Mr Bolt for a second or two.
Hi, I'm new to running and have been following the C25k program for nearly 4 weeks and enjoying it. I'm just finding my way around this website so if there is a thread about this elsewhere I do apologise. I'm looking to increase my fitness and loose weight with my new found running program and need a little advice. What sort of food should I be eating? There are so many protein products on the market ie shakes,choc bars and was wondering if these help in anyway or should I just stick to eating good healthy food ie fruit and veg. Any help/advice would be very much appreciated.
Weight loss is 80% diet and 20% training. In order to lose weight you need to be in a calorie deficit (burning more than you're takign in). 1 pound of fat roughly equates to 3500 kcals. So if you burn 500 calories less than you take in a day you'll loose 1 pound a week, with 1-2 pounds a week being a steady, safe and maintanable weight loss.
In terms of what to eat here are some examples: chicken, turkey, lean beef mince, steak (all lean proteins) salmon, tuna steaks, saw fish (not as bad as it sounds is almost pork tasting) pollock (these are all great fish meats) sweet potatoes, wholemeal rice and pasta, wholemeal bread, oats (all slow releasing carbs which keep you fuller longer) and then some smaller things like eggs, and cashews and almonds in small quantities. Get the basics down and then worry about supplements if you so wish. I do have protein shakes, some say they're unecessary and they are to an extent but sometimes I cannot stomach extra food and I also use it as a bit of a treat but worry about that much later on.
Hope that essay helps you out a bit, if you want any more help I'm happy to give you an example of my diet. But for the mean time use this tool:
Fill it in honestly and pop in how many times a week you exercise. It'll give you a number of calories to maintain and to lose weight and then extreme weight loss. I'd aim for around 100kcal lower than the weight loss figure and then you should be working towards 1-2lbs loss a week. Also a mistake I made at first was thinking I could eat the amount of calories shown in the calculator then once I had exercise I could have another couple of hundred only to find I didn't lose weight. The calculator includes your calories burnt in its results.
Just an idea, would I maybe be better off focusing on 10k races, as when I start getting into tri I will need to be cycling and swimming too and will probably be focusing on sprint distance triathlons.
been forever since I used this forum as I unfortunately fell out of love with running and had been going through a rough patch in my life over the last 6-12 months. Thankfully things are on the up and thus I start a new job on Monday! I will be working 4 on 4 off 12 hour shifts 7am-7pm and then 7pm-7am.
So I am just starting to get my running back up and currently I am doing 2-3 miles 3 times a week and easing myself back in. I am thinking about how free these shifts will leave me to train. I'm thinking of doing some half marathons next year and from what I've seen in training plans it is easily doable. Some 5/6 mile runs midweek with something a little bit longer at the weekends, the same applies for me just adjusted to when I will actually be at work as I will work weekends too.
Basically does anyone have any advice, tips or tricks on how they managed their training when working such shift patterns and how they still continued to push themselves (as I eventually plan on moving into triathlon) and how they managed their nutrition and continued to (try) and eat healthy.