ive noticed recently i have not been doing as much if any excercise and its a bit worrying. i drive to work, sit at the desk all day, drive home and dont do anything that hits the calories too much. i weighed myself this morning and lo and behold im about half a stone heavier than i was a month ago!! i decided id go for a run today, just as something to do other than sit on my ass and watch tv, and tbh im EXTREMELY out of shape. more so than i ever could have imagned! ran for about 6 minutes at nothing more than a fast jog and had to slow it down to a walk to catch my breath back. ran another 2 minutes and i was done. was out of breath for at least 5 minutes, felt quite dizzy and a little nautious afterwards and even broke out in a sweat. will this improve if i continue over time? i cant imagine 8 minutes is doing an aweful lot of improvement, but i cant really do much more without feeling sick and out of breath!!
Id suggest if your wayy out of shape just walk for an hour a day and work your way up, if you dont have time fix your diet and take vitamans and try to just try to wear ankle-weights all day. Take your time eating, usually take 20-30 minutes to eat your meal. It takes about 20 minutes to start to feel your stomach filling (you getting full) Meaning if one steak can fill you up but you eat 2 because you scarf em down in 10minutes (this is my problem) Dont try to lose wieght fast or you will burn yourself out and stop and regress, dont look to bulimia or some stupid miracle wieght loss pills. "Wieght loss is a marathon not a sprint" -some stupid wieght loss site. Just take your time and sustain a better diet and work more and more each day. That being said I know you prolly will read up on wieght loss pills and stupid quick ways to get thin ( I sure as hell did, and do) but, unfortually the best way is to not look for short cuts and just do the work. ps- I am not a medically proffesional, nor a doctor, this could ALL be wrong. Dont sue me.
What worked for me (I was 228 pounds and went down to 174 pounds. Realized I had gone to far and went up to 190 - 195) Everyone is different (metabolism). I started with the stationary bike. 30 minutes first thing in the morning. (I set my alarm and got up early to do this). After 4 weeks I felt I wasn't getting the benefit any longer, so I switched to 5 minuted on the stair stepper, set on the middle of the resitance range. That's right, 5 minutes. (I could only do it for 3 minutes the first time.) Don't go so fast that you cannot talk while exercising. If you cannot carry a conversation then you are pushing yourself to hard to soon. I then added 5 minutes on the stepper before dinner, to raise my metabolism before eating. The only changes to my diet was to knock of candy (I love choclate) and reduce my portions. That meant NO GOING BACK FOR A SECOND HELPING OF DINNER. Oh yes, and drink a glass of water before each meal. Again, this worked for me. It only took three months, and I kept the weight off for over 2 years. Then I started eating the candy again. But I found that the stairs were trhe best if you are pressed for time. If you want to asdd jogging - running to your routine, do it. But I suggest the stair stepper first thing in the morning. I am not a nutritionist, but have read that the food you don't burn off at night turn to fat and starched while you sleep. By exercising before breakfast (or even coffee) you are forcing your body to burn fat, not protein. Just my experience.
why do people always go to try running for long time to get into shape...don't neglect body weight movements, such as pushups, jumping jacks, squats, etc. you need to get stronger. and you need to be able to move your body, so start with the basics - calisthenics. its not rocket science. you need to prepare yourself to workout. don't wear ankle weights, they're stupid and not good for you. you're already out of shape, so why add more stress to your body and impair your movement patterns moreso than it already is right now? take the stairs whenever possible. keep moving throughout the day. eat more meals through out the day, but keep them smaller than what you'd normally eat if you ate 3 times a day...so split all the food so it'll make 5-6 small meals a day. it makes no difference whether you exercise in the morning before eating or after eating. studies show this. you want to eat more protein. protein every meal. quality carbs, quit the crap carbs. oh, cut the bad fats and up your intake of healthy fats
Depending on what flight you live and work on, you might take the stairs instead of the lift. Good for the old blood-pump!
Yeah desk jobs will kill you. Start walking at least a half an hour a day this very day. Keep the fat off. It is much easier to keep it off than take if off. Do not let yourself lard up and die.
