If you're running to lose weight, then min/max, or interval training, is the best way to go. 5k is a lot to jump into right from the start. Here's what I did:
First, start by eating regular, small meals. For breakfast I would have a bowl of bran cereal with skim milk. Lunch, a grilled chicken salad, or something else with a balance of protein and fiber. Then, later in the day, a small bowl of oatmeal. If I get hungry in the middle, some raw almonds are really good for you. Omega-3s and all.
Second, cut out as much sugar as you can. Eating fat doesn't make you fat, but eating sugar does. The biggest culprits are drinks. Water, coffee, and red bull total zero are about all I drink now.
Third, start out walking. I started with 2 miles a day, walking, for a week.
Fourth, when you begin running, do intervals. Warm up walking for 10 minutes. Then run as fast as you can for a minute. Then walk for a minute. Alternate these two things. Over time, increase the amount of running that you do in between walking segments. I now do 2.5 - 3 miles a day of interval running.
Fifth, get stronger. Do some lifting, too. This helps your body turn the food that you eat into muscle instead of fat. DO NOT LIFT EVERY DAY. This is a common mistake, but all you end up doing is tearing down muscle without giving it a chance to grow. I lift every 2 - 3 days.
Sixth, sleep regularly. In combination with everything else, sleep burns fat, but only if you get enough.
Seventh, don't give up. Results come slowly, but they do come. There have been a few times where I've said, "Fuck this, its not working." But then people tell me that I look like I'm losing weight, and I see pictures of the change over time. It does work. Its just not an instant thing.
haha, thanks for the tips! :) I'm actually shooting for lower amounts of calories, but overall healthier and more filling food. I'm tall and have a bigger bone-structure, which helps a bit, since I'm supposed to weigh more than most girls. =o However, I'm not content with my current numbers. Nope. ;9
Well, eggs are a pretty good start. What do you NOT like?
Brussels Sprouts are amazing. If you don't like them, you're cooking them wrong!Beat me to it lol
I sell kale!
Keep us updated :)
Just got a new stationary bike. Yeaaaaaah! ;8#VeryNice I have one and they're great for working out however mine is broken because it won't go anywhere but I hope yours is better. :)
Just got a new stationary bike. Yeaaaaaah! ;8#VeryNice I have one and they're great for working out however mine is broken because it won't go anywhere but I hope yours is better. :)
You making sure to stay away from soda? I know you can do it. :)
Huh. I lift during autumn and winter. At that time I take in around 5,000 kcal per day- and while nutrition is important, I follow the "if it fits your macros, eat it" philosophy(macros being macro nutrients, like protien and carbs). This being summer, its cutting season, cutting meaning pay attention to fat and carb intake, low wieght and hi rep, more cardio.
I HATE CARDIO. And i want a soda SO badly. But I gotta stay somewhat fit. I weigh 275 and am at 20 % boday fatte. I'm cool with that.
If there are any of you that haven't looked into what bone structure means for your ideal calorie intake (http://www.timigustafson.com/2009/what-is-your-frame-size-s-m-l-xl/), it really does help.
Anyway, I'm still sticking to my regimen. I've noticed some pretty decent gains, but I've more or less plateaued. Not that I have any real problem with that. I feel a lot better, and not just physically. I'm I'm lot more confident, that's for sure.
I am told by my nursey wife that anything under 700 kcal a day actually throws one into starvation mode, where ANY intake is metabolized more slowly. Silly girls, no wonder you all think you're cows.
Just for the record, you're not supposed to go under 1200cal a day, but you'd have to be severely restricting your calories over a long period of time to actually go into "starvation mode".
Huh. Okay.
I have to watch what I eat for medical reasons. I had my gallbladder removed so I cant eat a lot of fat or I get the runs, and since I'm on Ritalin (there, I said it) I have to make sure I take in just enough sugars.
See, my pancreas is scarred and it acts funny sometimes, so every once in a while ill get a whole glob of insulin all at once. Not a big deal unless I'm already a little low on carbs, from say, having amphetamines like the Ritalin in my system.
Besides, Ritalin suppresses one's appetite, like any amphetamine will do. Its great help with concentration and it happens to help with losing weight, I just have to make sure my sugar doesn't crash. Hasn't happened yet!
In other news I ran a 5k today. I didn't time it, I just wanted to get through. Wooo!
(https://rmrk.net/proxy.php?request=http%3A%2F%2Fi.imgur.com%2FXT5wl2x.png&hash=f87bdbb4acaa5d4cac92bb713976de87e06da41e)
IT'S HAPPENING