Ask any marathoner and they will tell you the hardest part of the marathon isn't the last 6 miles of the race. It's the 16 to 20 weeks of training you do prior to race day. There is no running microwave. There are no short cuts. There is just time and running. Lots of time and lots of running.
I'm wrapping up week 2 of my marathon training program. The entire program runs for 16 weeks and a total of 601 miles. It feels like I'm learning to run all over again. I am chomping at the bit to get to the super long training runs. I want to go run 20 miles tomorrow and I want to do it in less than 2 hours. Thankfully past experience is deeply ingrained in my head. You see, 2 years ago, when I returned from my 16 year hiatus from running, I wanted to get right back into running 3 miles non-stop and I wanted to be fast again. I had run in the past. Surely my body would remember, I'm not 90 years old and I'm not decrepit. Maybe a little overweight, but this should be easy. One or two runs and I'll be right back where I left off sophomore year... of highschool. I immediately signed up for a 10K (6.2 miles) that was about 12 weeks away and I sat on my butt until it was 3 weeks away and then started "training".
I somehow managed to finish the race without stopping in 1 hour and 7 minutes. It only cost me 2 stress fractures and a bout with shin splints that still haunt me to this day. I had to wait 8 weeks before I could start running again and when I did my shins hurt for days at a time after a single mile run. I would have to wait 3 sometimes 5 days after a run before I could again they hurt that bad. It was miserable. It was discouraging and it was depressing. It took 6 months and 30lbs of weight loss before I could run 2 consecutive days in a row without my shins hurting. 2 years later and they still hurt a little after a hard run. That lesson was hard learned and one I will never forget.
No. There is no microwave for running. It's a slow cooker. I take each training run for what it is. It's the ingredients in my award winning chili (I have my dusty ladle trophy to prove it) simmering to perfection. It cannot be rushed. That's not to say I don't train hard, or that I don't push myself. I do. I do when my training calls for it and when my body allows it.
Running is teaching me patience. It's helping me climb out of lifes microwave and into the slow cooker. I race around everyday. With a full schedule and limited time. I can't help to think about the injuries I've incurred in my life because of my microwave lifestyle. I'm sure I've suffered physically, emotionally and spiritually for it. It's time to slow down.
The marathon is 14 weeks away. My long run this weekend is 16 miles. I'm going to enjoy the journey. More importantly I'm going to climb in the slow cooker and just simmer.
Happy miles,
Bob
Thursday, September 30, 2010
Tuesday, September 14, 2010
Marathon Training Begins
I'm T-minus 6 days from the start of my first Marathon training run. To say I'm a bit nervous is an understatement. The thought of running for almost 4 hours is intimidating. I've completed 2 half marathons now and after each one I could maybe squeak out 1 more mile in about 20 minutes if you bribed me with - I can't even think of anything you could bribe me with. If you held a gun to my head I would just tell you to shoot me. The thought of turning around and running back to the start line, nope, not happening. I've mapped it out. It's like running from Joliet to Seneca or Gardner. That's nearly a 30 min trip by car... on the highway... at 60 miles an hour... EEP!
I guess it's not so much the race itself as it is the training. I just downloaded my training program. It says I'm doing 20 mile runs on weeks 6,9,11 and 13. EEP! Marathon training is something you can't take lightly. You have to do it. You have to prepare your body as well as your mind for the task of pounding pavement for 4+ hours. I'm sure I'll gain confidence as I go. Right now though, I'm terrified. I currently run 5 times a week for a total of 20 - 25 miles. For marathon training I'm upping that distance to 30 and peaking at 49 miles running 4 days a week. The real fun begins when I try to pepper in my fall short race schedule with my training. I'm a 5K junkie and I love my fall races. Let's see how this plays out.
The journey begins next week!
Monday, August 23, 2010
Goodbye Summer; HELLO Fall!
It's hard to believe it's late August already. I don't think I'll get many arguments if I summarize summer as a hot sticky mess; that will be sorely missed come mid January. But before I get to the frozen waste months let me rewind a bit. I managed to skip over one of the most important seasons. That stretch between extremes where not only does the season change in nature but in our lives as well.
For those with kids the planning starts as early as the last week of July and as late as the second week of August. For me it's the last week of August. That's when I come to terms with my favorite season nearing it's end. I know that in the next few weeks the days are going to get noticeably shorter. In the morning I'll want to turn on the heat and by afternoon I'll want to switch on the A/C. Another week will pass and I'll need a jacket to go outside. It will look 75 degrees out but in reality it will be 50 with a cold stiff wind. Then the rain will show up. Cold brutal rain.
Okay, it's really not so bad. There is actually a lot of good to fall. It's a short little season between Labor Day and Halloween where everything feels new and fresh again. You get to bust out your fall attire and put away your over worn summer outfits. You go from nothing to wear to an entire new wardrobe almost overnight. With fall comes a change in dinner menu options. Fire up the oven for meatloaf and lasagna or load up the crock pot for some chili. For the sports fan it's the start of football season and the World Series for everyone else it's the season premieres of TV drama's. It's Homecoming and bonfires, it's Halloween parties and hay rides. For me it's running season. I'll load up the fall schedule of races and see how the summer training paid off.
I'm excited. I worked hard this summer. Got some great training in. I've enjoyed the heat and humidity as much as I could. I hate to see summer go, but I welcome fall in. I feel renewed and recharged. With my fall goals and todo list I'm going to enjoy the next 2 months as much as I can. Then continue training in winter for my first marathon in January.
Fall's the perfect time to take up running. Go check out the (couch to 5K(3.1 miles)) c25k plan and put it on your fall todo list! http://www.coolrunning.com/engine/2/2_3/181.shtml
Run on!
-Bob
Monday, August 9, 2010
Journal entry - Running Analytics
I love when I get to combine two things I love. In this case running and analysis are those two things. Running produces so many data points to analyze. I love to get lost in the spreadsheets and charts and graphs I can create from all those points. So many ways I can track my progress and improvements. One more year of data and I should be able to calculate at what point I will start to see diminishing returns that greatly out weigh the effort to achieve more speed.
Today I'll start with 2009 data. My first race last year I ran a 31:01. My fastest time in 2009 was 24:25 a 21% improvement. In that time I lost 25lbs or 12%. Looking at this I could say I should be 1 minute faster for every 3.84 pounds I lose. Let's compare them with this years numbers but lets assume the training has been consistent year over year. This year so far I've lost only 5 lbs. Which should equate to approx. 1 minute 30 seconds faster than my fastest time last year. My fastest time this year is 22:25 which is exactly 2 min faster than my best time last year. Here's the bummer. I've already put in 138% more miles than last year. Then the question is - does it take a 138% increase in miles for a 30 second gain? Thankfully there are so many factors to running that this isn't necessarily true; however, I do like looking at the correlation.
Of course this is all just my "funny math" and many of you astute scholars will probably want to pick it apart. Have at it, though I would appreciate more constructive criticism than just plain criticism. As it looks right now if I drop another 5 lbs and increase mileage by another 138% I should be able to run a 20:25 which would just make my year.
Today I'll start with 2009 data. My first race last year I ran a 31:01. My fastest time in 2009 was 24:25 a 21% improvement. In that time I lost 25lbs or 12%. Looking at this I could say I should be 1 minute faster for every 3.84 pounds I lose. Let's compare them with this years numbers but lets assume the training has been consistent year over year. This year so far I've lost only 5 lbs. Which should equate to approx. 1 minute 30 seconds faster than my fastest time last year. My fastest time this year is 22:25 which is exactly 2 min faster than my best time last year. Here's the bummer. I've already put in 138% more miles than last year. Then the question is - does it take a 138% increase in miles for a 30 second gain? Thankfully there are so many factors to running that this isn't necessarily true; however, I do like looking at the correlation.
Of course this is all just my "funny math" and many of you astute scholars will probably want to pick it apart. Have at it, though I would appreciate more constructive criticism than just plain criticism. As it looks right now if I drop another 5 lbs and increase mileage by another 138% I should be able to run a 20:25 which would just make my year.
Here are my fall goals.
5K under 20:30
10K under 45:00
10 Miler 1:15:00
1/2 Marathon 1:42:00
Marathon 3:45:00
Keep the miles coming!
-Bob
10 Miler 1:15:00
1/2 Marathon 1:42:00
Marathon 3:45:00
Keep the miles coming!
-Bob
Sunday, August 1, 2010
Post Race - Rock 'n' Roll Half
I think I like the post race a little more than the pre-race. While it's fun to prepare for the challenge ahead the true joy is in analyzing the run after. This is where the drive to do it all again comes from.
The alarm went off at 3:45am this morning and I popped right out of bed. I was fresh and ready. After a quick shower I donned my gear and made my way to the kitchen for a quick glass of OJ before I started making breakfast. I made my usual fair of 2 pancakes and a second glass of OJ. After I inhaled, I grabbed my duffel bag loaded it with 2 Gatorade and a water and ran out the door. I was pretty surprised by the amount of traffic on the roads at 4am on a Sunday morning. I assumed most were the Saturday night crowd waking from their drunken coma's enough to drive home. The drive into the city was event-less and parking was quick and easy at the Grant st. garage.
I parked grabbed my bag and proceeded to the main area of the race. The air was cool but humid. The sun hadn't risen yet. I felt like I was missing a cup of coffee, a donut and the morning paper. I drove through some very mild fog on the way in and it was gone by the time I arrived. Though the humidity remained. They were still in the throws of set up at 5:30 and didn't get the music going until about 5:45. I found a nice concrete step to sit on and crowd watch. Sadly nothing of interest to report in my mass people stalking. Runners are typically good, organized respectable people. I pulled out my iPhone logging into foursquare and decided I'd better go find the bag check and a potty. With those two items out of the way it was 6:10 and time to find my corral.
For some reason still unknown to me. My pace group (1:45) was in corral 4. I was assigned corral 3 and at the expo they moved me down into corral 2. I opted to stay in 3 and start at the back of the corral. I figured I needed the head start.
If there was a race bible this rule would make the 10 commandments of running. Thou shalt not go out too fast, but as every runner will attest to; it's way too easy to go out too fast. You get caught up in the moment, the excitement the adrenaline and with the days rest leading up to the race you feel like a fully charged battery. I was fearful of going out too fast. Being downtown with the skyscrapers blocking satellite signal on my GPS watch added to the problem. I knew I was going to have to run on feel and truthfully I felt great. Combine that with a bunch of other runners presumably not monitoring their start and you have the perfect mix for a quick couple miles.
The first 5 miles were ran in the downtown area where I had no GPS signal. I ended up with a slightly slower than 10K pace, which was a bit too fast for a half marathon in the humid conditions. At mile 6 it was pretty much over for me. I was tired. I wished the race over. 7 more miles sounded hard. Turns out, it was. By mile 9 I had started my run walk combo's. I was keeping pretty good pace during the run portions, but I felt like I was walking too much. The 10 mile mark is both a joy and a curse. You know you have a simple little 5K left. The problem is there is no gas left in the tank to run it. The last half mile I was cruising again. I just wanted it to be over. It's very much like going on a long 8 hour road trip in a car and finally arriving at the destination. That's the exact feeling when you cross the finish line. I'm here! Finally!
I remember telling myself how I'm not going to do any more long runs. Telling myself that the marathon in January will be my one and only. Then I'll stick to the 5 and 10K's. As I sit here and type this out I can't help to think of my mistakes and how I could improve them and make it a more enjoyable run. How I'm going to do things differently at my next half. I can't help but compare it to giving birth... well, at least how I imagine it. You go through pain and suffering. You endure until you think you are going to die. Then you recover. Then you have joy. Then you forget about the pain and suffering and want to do it all over again. Yeah. That's running.
Here's my "to work on" list from this run.
1. I need to up my weekly training mileage 22- 26 is not enough
2. Breakfast could use some fine tuning
3. I need to really focus on a slower start
4. I need to practice refueling mid race
Here are the positives
1. I got good rest leading up to the race 3 days off
2. The first mile was spot on.
3. I was feeling good that first 10K
4. My hydration was spot on. before and during the race
5. I did minimal walk runs
6. I stayed below a 9min mile even with walks
Until next time
Stay strong, stay fit and keep on running!
-Bob
The alarm went off at 3:45am this morning and I popped right out of bed. I was fresh and ready. After a quick shower I donned my gear and made my way to the kitchen for a quick glass of OJ before I started making breakfast. I made my usual fair of 2 pancakes and a second glass of OJ. After I inhaled, I grabbed my duffel bag loaded it with 2 Gatorade and a water and ran out the door. I was pretty surprised by the amount of traffic on the roads at 4am on a Sunday morning. I assumed most were the Saturday night crowd waking from their drunken coma's enough to drive home. The drive into the city was event-less and parking was quick and easy at the Grant st. garage.
I parked grabbed my bag and proceeded to the main area of the race. The air was cool but humid. The sun hadn't risen yet. I felt like I was missing a cup of coffee, a donut and the morning paper. I drove through some very mild fog on the way in and it was gone by the time I arrived. Though the humidity remained. They were still in the throws of set up at 5:30 and didn't get the music going until about 5:45. I found a nice concrete step to sit on and crowd watch. Sadly nothing of interest to report in my mass people stalking. Runners are typically good, organized respectable people. I pulled out my iPhone logging into foursquare and decided I'd better go find the bag check and a potty. With those two items out of the way it was 6:10 and time to find my corral.
For some reason still unknown to me. My pace group (1:45) was in corral 4. I was assigned corral 3 and at the expo they moved me down into corral 2. I opted to stay in 3 and start at the back of the corral. I figured I needed the head start.
If there was a race bible this rule would make the 10 commandments of running. Thou shalt not go out too fast, but as every runner will attest to; it's way too easy to go out too fast. You get caught up in the moment, the excitement the adrenaline and with the days rest leading up to the race you feel like a fully charged battery. I was fearful of going out too fast. Being downtown with the skyscrapers blocking satellite signal on my GPS watch added to the problem. I knew I was going to have to run on feel and truthfully I felt great. Combine that with a bunch of other runners presumably not monitoring their start and you have the perfect mix for a quick couple miles.
The first 5 miles were ran in the downtown area where I had no GPS signal. I ended up with a slightly slower than 10K pace, which was a bit too fast for a half marathon in the humid conditions. At mile 6 it was pretty much over for me. I was tired. I wished the race over. 7 more miles sounded hard. Turns out, it was. By mile 9 I had started my run walk combo's. I was keeping pretty good pace during the run portions, but I felt like I was walking too much. The 10 mile mark is both a joy and a curse. You know you have a simple little 5K left. The problem is there is no gas left in the tank to run it. The last half mile I was cruising again. I just wanted it to be over. It's very much like going on a long 8 hour road trip in a car and finally arriving at the destination. That's the exact feeling when you cross the finish line. I'm here! Finally!
I remember telling myself how I'm not going to do any more long runs. Telling myself that the marathon in January will be my one and only. Then I'll stick to the 5 and 10K's. As I sit here and type this out I can't help to think of my mistakes and how I could improve them and make it a more enjoyable run. How I'm going to do things differently at my next half. I can't help but compare it to giving birth... well, at least how I imagine it. You go through pain and suffering. You endure until you think you are going to die. Then you recover. Then you have joy. Then you forget about the pain and suffering and want to do it all over again. Yeah. That's running.
Here's my "to work on" list from this run.
1. I need to up my weekly training mileage 22- 26 is not enough
2. Breakfast could use some fine tuning
3. I need to really focus on a slower start
4. I need to practice refueling mid race
Here are the positives
1. I got good rest leading up to the race 3 days off
2. The first mile was spot on.
3. I was feeling good that first 10K
4. My hydration was spot on. before and during the race
5. I did minimal walk runs
6. I stayed below a 9min mile even with walks
Until next time
Stay strong, stay fit and keep on running!
-Bob
Saturday, July 31, 2010
The Pre Race - Rock n Roll Half Marathon
For me big races begin at 10 miles and up. These are the races that I spend a lot of time planning. Everything from sleep to meals, hydration and rest. The feeling well...it's equivalent to the day before you leave on vacation. The flood of emotions is just amazing. You're excited, nervous, thrilled, energized. The anticipation is killer.
This race prep started on Friday. I took the day off of work so I could go down town pickup my race packet and experience the expo prior to Saturday when undoubtedly the other 29,000 participants were going to be there. I would have to say it paid off. There were probably no more than 400 people there while I was there. It wasn't over crowded nor were there long lines for anything. Lot's of free samples including MGD64; my father in law was thrilled. My only complaint with that whole experience was the location McCormick place. $19 just to park and that wasn't easy. My F250 pickup truck sits 6 feet 8" tall and the underground lot has a clearance of 6'4" and of course security nor the parking attendants were of any help. They suggested we take turns going in while the other drives the truck in a circle - for real?! I did manage to find parking off to the west of 31st street. Still cost $19 and a $8 cab ride and a 1/2 mile walk back, but whatever.
Went to bed at 11pm and got up at 7:30am. I would normally have slept in until at least 9am, but I wanted to make sure I could fall asleep around 8pm tonight so I can get up at 4am on race day. The start is 6:30am and with a 45 min drive downtown and parking (this time I'll take my wife's car) I'll need to get out the door by 4:30.
I got up this morning (Saturday) ate my cup of oatmeal and took dog to the groomer. Came back home and plopped in front of the computer. Ahhh I love rest days. Usually the groomer calls around noon to tell us we can come get the dog. Of course today had to be different and the call didn't come until 2pm when we had decided to go to lunch since we were both starving. Really monkeyed up my day. I wanted lunch, then shopping for racing singlet then home for more rest. Instead it was lunch go back get dog then go back out shopping. In the end it worked out.
Tonight I'm going to pasta up a little bit, keep the fluids up a little higher than usual and hopefully drift off to sleep by 8:30. It will most likely be 10 by the time I fall asleep, but I'll try. I've got my D-tag (electronic chip they use to time you in a race) on my shoes. My bib and pace number pinned to my shirt. My shorts shoes and socks laid out. I have my duffel bag with my bag drop tag attached and loaded with my towel, comfy shoes(crocs), dry shirt and some additional Gatorade for after the race.
I am feeling a little nervous about tomorrow. I really want to hit my stretch goal of 1:42 but really want to make sure I hit 1:45. I know my training was solid. The question will be whether or not the weather cooperates. Low of 67 tonight but foggy, which indicates to me, the untrained weatherman, that it's going to be humid. I fear that will add to the perceived effort making for a very tough PR attempt. Minus the rain today would have been a perfect race conditions. I guess we shall see tomorrow.
I'll leave you now with my new favorite slogan I picked up at the expo -
May you always have:
The courage to start
The strength to endure
The resolve to finish
-Bob
This race prep started on Friday. I took the day off of work so I could go down town pickup my race packet and experience the expo prior to Saturday when undoubtedly the other 29,000 participants were going to be there. I would have to say it paid off. There were probably no more than 400 people there while I was there. It wasn't over crowded nor were there long lines for anything. Lot's of free samples including MGD64; my father in law was thrilled. My only complaint with that whole experience was the location McCormick place. $19 just to park and that wasn't easy. My F250 pickup truck sits 6 feet 8" tall and the underground lot has a clearance of 6'4" and of course security nor the parking attendants were of any help. They suggested we take turns going in while the other drives the truck in a circle - for real?! I did manage to find parking off to the west of 31st street. Still cost $19 and a $8 cab ride and a 1/2 mile walk back, but whatever.
Went to bed at 11pm and got up at 7:30am. I would normally have slept in until at least 9am, but I wanted to make sure I could fall asleep around 8pm tonight so I can get up at 4am on race day. The start is 6:30am and with a 45 min drive downtown and parking (this time I'll take my wife's car) I'll need to get out the door by 4:30.
I got up this morning (Saturday) ate my cup of oatmeal and took dog to the groomer. Came back home and plopped in front of the computer. Ahhh I love rest days. Usually the groomer calls around noon to tell us we can come get the dog. Of course today had to be different and the call didn't come until 2pm when we had decided to go to lunch since we were both starving. Really monkeyed up my day. I wanted lunch, then shopping for racing singlet then home for more rest. Instead it was lunch go back get dog then go back out shopping. In the end it worked out.
Tonight I'm going to pasta up a little bit, keep the fluids up a little higher than usual and hopefully drift off to sleep by 8:30. It will most likely be 10 by the time I fall asleep, but I'll try. I've got my D-tag (electronic chip they use to time you in a race) on my shoes. My bib and pace number pinned to my shirt. My shorts shoes and socks laid out. I have my duffel bag with my bag drop tag attached and loaded with my towel, comfy shoes(crocs), dry shirt and some additional Gatorade for after the race.
I am feeling a little nervous about tomorrow. I really want to hit my stretch goal of 1:42 but really want to make sure I hit 1:45. I know my training was solid. The question will be whether or not the weather cooperates. Low of 67 tonight but foggy, which indicates to me, the untrained weatherman, that it's going to be humid. I fear that will add to the perceived effort making for a very tough PR attempt. Minus the rain today would have been a perfect race conditions. I guess we shall see tomorrow.
I'll leave you now with my new favorite slogan I picked up at the expo -
May you always have:
The courage to start
The strength to endure
The resolve to finish
-Bob
Wednesday, June 16, 2010
Weightloss diet = No good
There is no such thing as a weight loss diet. Sure there are many of them out there Atkins, South Beach, blood type, Alkaline, and 100 mile just to name a few and yes they temporarily remove weight. I say temporarily because I have yet to meet someone that lost weight and kept it off on any of the above diets once they stopped those diets.
The only diet that truly works is a life change diet. You have to change your eating habits forever. The good news is you don't have to eat perfect. You're not stuck eating rabbit food the rest of your life. I'm not going to lie it's pretty tough at first. Eating habits are the hardest habits to change. It was far easier for me to quit smoking than it was to change how and what I ate and I still don't do it perfectly. Which really is the good news.
I'm not a nutrionalist so I won't pretend to be one. Everything I've said above I'm sure you've heard before. Sit down with a nutrionalist and they will say the same thing. Don't worry, I'm not going to leave you hanging on how to actually do this amazing life change process. I will share what worked for me.
1. I set a date 2 weeks out.I would suggest a Tuesday in case you have a bad Monday. Then I ate whatever I wanted guilt free for two weeks. Let me tell you how liberating that was!
2. I psyched myself up for it. I decided I was going to go hard and strict for 12 weeks. 12 measly weeks. I lost the majority of the weight I wanted to lose in those 12 weeks.
3. Once week 1 day 1 starts - start a food journal. Record everything you put in your mouth in a day. Everything. Eliminate all junk food from the house. Get rid of the chocolate, the ice cream, the chips, soda. Replace these items with fresh fruits and vegetables. Try some raw peanuts, almonds, cashews. Get a bag of granola. Cut out all fast food and all fried food.
4. The only way to lose weight is to use more calories than you take in during the day. Start by knowing how many calories you need to take in to lose weight. My personal favorite calculator is here: http://www.freedieting.com/tools/calorie_calculator.htm and start reading the labels on all the foods you eat. Check the calories, check the fat content. Realize that it takes approximately 30 min of walking to burn 100 calories.
5. Get active. I don't care if you walk, bike, swim, skip rope, lift weights or run. But do something every other day for at least 30 min. You can find the time! No excuses!
At the end of 12 weeks if you really feel the need go ahead and have a junk meal. If you've been good for the 12 weeks you will probably like your results and won't want to stray from your good eating habits. If you do have that unhealthy meal I'll be surprised if you don't notice how crappy you feel after eating it, and wonder how you ever ate like that all the time.
The benefits are amazing! It's been over a year for me and I've continued to lose weight and still enjoy some of the junk I used to. I just don't eat it near as often or in the quantity I used to. My everyday food choices never leave me feeling stuffed or bloated. My immune system is strong and rarely am I sick and when I am it's for a very short duration. I look and feel younger and I'm way happier than I have ever been. It was the best,hardest action plan I've followed up on to date.
The only diet that truly works is a life change diet. You have to change your eating habits forever. The good news is you don't have to eat perfect. You're not stuck eating rabbit food the rest of your life. I'm not going to lie it's pretty tough at first. Eating habits are the hardest habits to change. It was far easier for me to quit smoking than it was to change how and what I ate and I still don't do it perfectly. Which really is the good news.
I'm not a nutrionalist so I won't pretend to be one. Everything I've said above I'm sure you've heard before. Sit down with a nutrionalist and they will say the same thing. Don't worry, I'm not going to leave you hanging on how to actually do this amazing life change process. I will share what worked for me.
1. I set a date 2 weeks out.I would suggest a Tuesday in case you have a bad Monday. Then I ate whatever I wanted guilt free for two weeks. Let me tell you how liberating that was!
2. I psyched myself up for it. I decided I was going to go hard and strict for 12 weeks. 12 measly weeks. I lost the majority of the weight I wanted to lose in those 12 weeks.
3. Once week 1 day 1 starts - start a food journal. Record everything you put in your mouth in a day. Everything. Eliminate all junk food from the house. Get rid of the chocolate, the ice cream, the chips, soda. Replace these items with fresh fruits and vegetables. Try some raw peanuts, almonds, cashews. Get a bag of granola. Cut out all fast food and all fried food.
4. The only way to lose weight is to use more calories than you take in during the day. Start by knowing how many calories you need to take in to lose weight. My personal favorite calculator is here: http://www.freedieting.com/tools/calorie_calculator.htm and start reading the labels on all the foods you eat. Check the calories, check the fat content. Realize that it takes approximately 30 min of walking to burn 100 calories.
5. Get active. I don't care if you walk, bike, swim, skip rope, lift weights or run. But do something every other day for at least 30 min. You can find the time! No excuses!
At the end of 12 weeks if you really feel the need go ahead and have a junk meal. If you've been good for the 12 weeks you will probably like your results and won't want to stray from your good eating habits. If you do have that unhealthy meal I'll be surprised if you don't notice how crappy you feel after eating it, and wonder how you ever ate like that all the time.
The benefits are amazing! It's been over a year for me and I've continued to lose weight and still enjoy some of the junk I used to. I just don't eat it near as often or in the quantity I used to. My everyday food choices never leave me feeling stuffed or bloated. My immune system is strong and rarely am I sick and when I am it's for a very short duration. I look and feel younger and I'm way happier than I have ever been. It was the best,hardest action plan I've followed up on to date.
Subscribe to:
Posts (Atom)