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Posts tagged ‘metabolic’

How to Start Running! I am not a Runner, I just Play one!

 

I am NOT a runner and by no means, will I claim to be an expert! BUT, what I will have to share is the aspect of just getting out there, no excuses, and just following through.

When it comes right down to it, when I am sitting comfortable in my chair, and I say in my head, “I’m gonna go running”, there’s a SMALL window that can easily derail my efforts.  Being careful to not sit down at my computer, if taking too long to figure out how to get Pandora to work on my iPhone, or even just not finding the perfect pair of sneakers, all can be an easy excuse for me to say- Oh well! I just won’t go. I WISH I established that “runner’s high!” What is that? HOW do you actually get that, can I buy it so this becomes easier???

I have decided to start my days at least with a quick jog around the block. Cross Training is very important, especially when your body gets used to doing the same type of work outs all the time.  I’m normally not a runner, I really should be saying jogger. To be very candid and honest, most of the time it’s because I just hate getting those shin splints and so sore!

So in my ventures to stick this out and start “jogging” more, I started to do some research on how to avoid those shin splints. I have found I tend to be a heel strike runner. Eh, that’s what I get for being a novice! And after watching many training videos on how to land more on your ball of your foot and roll onto your toes, it just doesn’t come that easy. I could have SWORN my high school track teacher says long distance runners run heel/toe and sprinters run on their toes. Well, we know I’m not going out for any records, so feel comfortable on the heel. But, those darn shin splints come fast!

So I watched videos, read articles, and they suggest landing on the ball and rolling off to toes.  I understand this will take practice, just like everything does, but the morning I ran this way I felt slower, it was harder because I had to keep thinking, “Stay off your heel”, “don’t point your toes” “just land neutral” “just be loosey goosey”….seriously, everything was rolling through my head to try and make that happen.  Eh, not sure if I succeeded or not, but I did wake up the next day with my shins and calves more sore. Could it be because of 2 days running in a row or because of my challenge in foot position?

My 3rd day, I snapped some pics while running, and what do you know, the proof is in the picture. 

I’ll keep working at it. It’s something I know I just have to keep practicing. As with everything, you will get better with practice, and I may just find that I might practice this so much, I may actually start to enjoy this!

Well, to tell the truth, I should whisper and tell ya, It’s actually been kind of enjoyable!”

I grew up in a small country town in upstate NY. To find myself in a place where I have been able to actually enjoy my scenery, and put myself back into the world of nature that I actually enjoy, has been nice!  I have been able to figure out that Pandora account on my iPhone, take in the lush scenery around me, get some sun in which I enjoy, and feel good about actually following through with doing what I said I would do!

What is really cool is living in an area that brings me joy! All the things that I have been building up to, and finding a moment of peace in my day to take in the scenery, enjoy the sun, listen to my favorite tunes, and not feel the pressure of constantly feeling like I should be doing something for work or for someone else.

I enjoy that the park across from my road and is the same name as my father’s name. I look forward to seeing that everyday as a mark of completion.

These are my moments, and I should protect them.  Who know’s if I’ll ever become a “runner”, but just to enjoy something different for a moment has been nice!  Being able to step out of my comfort zone and to be vulnerable as a novice.  There is no excuse.  Even if you only have a spare moment in time to do something quick for your work out, those 10-15 mins is better than nothing.  No excuses! You have your gym equipment. You have your gym membership. It’s free.  Just open your front door and go! Squats, walking lunges, and push ups are an extra BONUS!

If your Weight loss has plateaued, could it be because…

…You are eating the exact same amount of food/calories everyday!

Generally speaking, weight loss is all about taking in less calories than you expend.  However, when you get close to your target weight, a calorie cycling diet plan can be beneficial.

A calorie cycling diet is all about switching things up so that your body stays in a fat burning state.

The theory behind a calorie cycling diet is that you eat a lower number of calories on certain days and a higher number of calories on other days.  There’s many different ways to do this.

ONE WAY

Use the 3 day rule.  On every 3rd day, adjust your calories to be a couple hundred more.  You can then adjust this to alternating every 3rd timeframe to be more one time and less the other

AROUND YOUR EXERCISE

Cycle lower on your calories on days you won’t be exercising hard or at all.

2 WEEK PLATEAU

If your weight has stayed the same for at least 3 days- no changes whatsoever, and you have been PERFECT- eat a free for all meal- this is just ONE MEAL—ONE SITTING!  Not taking food home, having more later etc etc. What you can eat at your one meal- choose GOOD FOODS but quantity and calories watching goes out the window on this meal.

If you have a lot of weight to lose, just focus on limiting calories and doing intense exercise.  If you’ve gotten the full benefits of those methods and are still looking to trim some fat, why not try the above mentioned calorie cycling options.

HOW MANY CALORIES SHOULD YOU EAT DAILY?

There are different ways to calculate how many calories someone should take in, especially when it comes to men and women.  This is a general guideline to follow. Some of the caloric equations out there do not factor in your normal resting metabolic rate (RMR).

A simple rule to follow, is a male burns 1 calorie per kilogram per hour and a female burns 0.9 calorie per kilogram per hour.

EXAMPLE: 140 lb female – change lbs to kilograms (140LBS = 63.5Kg) then use this formula to find the RMR. 63.5 kilograms x 0.9 x 24 = 1,372 calories

However, athletes need more calories for two reasons,

1) they burn a lot more calories and 2) they have more muscle. So it’s important to add on 50% to your RMR to account for simple daily activities such as walking, working, and making dinner.

EXAMPLE CONTINUES: 1,372 x 50% = 686

Add 1,372 + 686 = 2,058

Active people usually burn an extra 250-1000 calories a day.

Depending on your goals, you’ll have to subtract or add to your final number. If you want FAT LOSS, you’ll want to create a deficit of 500-800 calories a day.  You can do this with a combined effort in calorie intake reduction and exercise/training.  This would create a weekly deficit of around 3,500 to 5,600 calories.  As you may already know, it takes a reduction of 3,500 calories to lose one pound.

HIghly recommend weight training. The more muscle mass you have, the more calories you will burn at rest.

Resource: Oxygen Magazine, Oct 08

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