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200+ Pound Club!

guest — Fri, 29 Mar 2013 03:18:05 GMT

Hey CGT, Welcome aboard good luck on the spring resurrgence! As for shoes, well I'm the wrong gut to ask LOL Although there is a forum here on Active.com specifically for gear discussion and those folks LOVE talking shop. I bet in 30 seconds you'd have an answer what shoe is the closest replacement to yoru Gel1170's.

Glori, Welcome and of course you can keep posting here! Nothing helps the rest of us as much as success stories! And pacing yourself is perfect and as you already said, with small challenges for yourself to keep things moving forward. Sounds like you have it all figured out!

BTW, had a physical yesterday, ... 297 pounds. (With coat, pants, phone workboots etc... so I'm giving myself a few pounds but definitely over 290. ) Time to start counting those calories again

200+ Pound Club!

guest — Thu, 28 Mar 2013 18:45:38 GMT

Zyndyna , first double check your numbers with this calculator http://www.bmi-calculator.net/bmr-calculator/

Just to make sure they agree. Remember this is the number your body burns literally if you stayed in bed all day doing noting but breathing and being awake.

Then do the Harris Benedict formula on that

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The early weeks of C25k are definitely level2 so you're at 2011 ( bmr) x 1.375 = 2765.13 That is your adjusted BMR ...how much you need every day just to be you and maintain your current weight. Of course, we don't want to maintain, we want to reduce. But smartly. Here are some guidlines.

So reducing your calories by 20% would put you at 2212 calories a day. Right about 550 a day deficit. So enough for a pound a week loss. But very often that doesn't seem like enough so we go lower. And we risk going into Metabolic Starvation, which is why Shane's advice about a strict calorie count is so important. I don't know how WW point system turns out in net calories but it is very much worth your time to do a few days tracking. My wife did and found out that by eating 500-700 more calories a day, she jumpstarted her metaboilism and she broke her plateau. In fact, some people, including Bob harper of Biggest Loser fame, have even talked about the concept of a binge day or days to break a really stubborn plateau. You can find lots of research on that, some good, some bad but I throw it out there as a concept because it's one that has worked for people I know personally.

That's probably enough diet and nutrition babble for now but hopefully a couple things to think about. No person will respond the same as any other. I don't mean to disparage WW at all, it works great for some people. And others take all their points in wine and it's not so good. But if you're truly stuck then maybe worth giving a little shakeup.

As for knees... yeah, you're asking a lot. Soreness is expected. But as I said before, listen to your body and pay careful attention to the difference between "Sore" and "Injured." One maybe needs some ice and ibuprofen, the other needs rest and healing.

Finally, regarding form and injury etc.. I offer one more thing to consider and I admit ahead of time, I am one of those "Barefoot running kooks" but take some time to read this study

http://barefootrunning.fas.harvard.edu/ . Especially look at the Biomechanics and video section, but it's all good. I'm not trying to convert you to barefooting but I do encourage you to look closely at the dicussion about form, regardless of footwear. I have found the forefoot technique especially benefits us heavier folks, even if you do it in shoes.

Have fun!

200+ Pound Club!

guest — Tue, 26 Mar 2013 16:11:25 GMT

As for me, don't have to work tonight and I can finally climb stairs without hacking ( for almost 2 days now!)

Think I might run tonight!

200+ Pound Club!

guest — Tue, 26 Mar 2013 15:58:09 GMT

Zyndyna wrote:

Hi everyone,

I have been MIA for a bit but finally got to the point that I felt I could do the Couch to 5k. Now here comes some questions I have. First off I am using the 5k running app on Iphone. I know we can repeat days but how do you know when your ready to move on to the next day? I have been doing day one for three times this past week. Day one I thought I was going to die.. Day two My legs hurt. Day three was not as bad till the last half. So I am not sure if I should do it till its easy or when to advance? I dont want me to push it to quickly and burn myself out. Plus my other question is, is it normal to gain weight when you first starting running? I jumped on the scale this morning thinking I have worked my butt off this week I know I have at least lost one pound. Heck no I gained 4. WTH No granted I know I am not running real fast. In fact I seen a tortise running past me Saturday but dang I am exercising. What am I doing wrong. Someone help me out here. I am struggling. I wanna do this. I want to be healthier. I have been on Weight Watchers for almost two years now and have plateaued. Granted I have thyroid issues and I am on my meds. But I dont know what else to do. I couldnt get past 270 lbs. Then I got disheartened and quit for like a month and a half and of course my weight shot back up Last week I weighed 280 this morning I found four more pounds. So I am now 284. Someone please give me some advice.

Zyndyna.... My completely untrained, $.02 based on other's reports and personal experience...

-Repeating vs moving on... My thought has always been if you were able to complete the last session, even if it was hard, then move on. We grow by challenging and pushing our bodies. If you go forward and can't complete the next step then just repeat THOSE days until you can. But don't stay where you're comfortable, shoot for what's still challenging and then conquor that. Like my son's track coach told him "If you only ever run 5k's then 5K will always be near your limit. But if you can run 10K at a reasonable pace, you'll be able to truly race at 5K." The one caveat of course is always listen to your body. Understand Sore vs Truly Injured. if you're sore or tired, well, you're probably doing it right. if you're truly injured, then you need to rest and heal.

-Gaining Weight - First, remember that the first few weeks of C25K you're really only running 8 minutes, 9 minutes and 9 minutes, with a lot of walking in between. That is not enough for an aerobic workout by any definition. Those early weeks are just to get your body used to the stressed and trials of running. So your legs may be burning and you really feel the new pains but in terms of actual cardio and calories burned, it's not a lot. But it will come.

Second, yes, many people gain weight first. Your muscles are building, you're retaining more fluid, retaining blood etc. ...lots of theories and I honestly don't know which is correct but I promise you it happens to a lot of people.

Third, have you done a comprehensive assessment of your BMR (Basal Metabloic rate)? Many ( many many many ) people don't and they think that bigger and bigger calorie deficits are the key. And then they throw themselves into metabolic starvation. You're running harder, eating less and your metabolism SLOWS DOWN?!?!? Yep! It does. Sometimes you need to eat more to lose weight. I won't bore you if you already have, but if you want I can direct you to some links and help you take a look at this possibility.

No one's person will respond the same and it often takes a lot of trial and error to find out what your particular body needs to work. And it's something you'll have to re-evaluate constantly as you progress. But you can do it.

200+ Pound Club!

guest — Tue, 26 Mar 2013 15:30:33 GMT

Zenchee wrote:

Ok, my first 5K is done. I beat my goal, I am so freaking happy.

CONGRATULATIONS!!! That's the way to do it!

Plus sized and starting C25K for the first time

guest — Thu, 21 Mar 2013 14:07:08 GMT

Hey Biggjohn, you nailed it. It's all about getting past those perceptions. For me it was less about what others thought (although that was definitely there, which is why I did all my early running at night) but for me even more insidious was the image of myself. I couldn't stop comparing myself to the 20 yr. old me and to all the 20 somethings I saw running around. I even got self conscious when I saw the HS track team. My logical mind understands that I'm not a teenager anymore, but it still hit me in the gut.

But untimately it's most important to realize, you're doing something to better yourself. And you will be better tomorrow than you were yesterday. Keep at it!

200+ Pound Club!

guest — Thu, 21 Mar 2013 13:46:36 GMT

WOOOT! Great to see so many fresh faces and people starting their journey. I know it sounds trite but that first step, although maybe not the hardest, is definitely the most important! Remeber everyone that running is not easy, and for big folks it's even "not easier." Be patient with yourselves and listen to your bodies. Read through this thread and you'll see dozens of stories of people who made it and are running marthons and triathalons if that's what you set your sights on. I'm not there yet either and I'm years into this off and on, but it can happen!

I look forward to meeeting you all and getting to know you better

As for me, still wheezing. Back on the inhaler the last two days and still haven't run in over two weeks now. I have an appointment pending to see if I have actually developed asthma and need something more long term to treat. We'll see. But the itch is still there. I hear my treadmill calling my name. It's torture!

But I'll get there, eventually

200+ Pound Club!

guest — Mon, 11 Mar 2013 16:35:41 GMT

hey Fluffy! Welcome back! I'm doing well, just getting back myself... or I was before bronchitis put me on the sidlines again. I'm feeling much better though and today is the first day with no inhaler, no cough meds. If it goes well i might try a short session on the treadmill tonight.

Keep going everyone!

200+ Pound Club!

guest — Wed, 06 Mar 2013 16:35:45 GMT

Nothing wrong with a couple days, but definitely at least keep walking if you can at all. Losing that momentum is fatal, I know!

I'm still on the mend but definitely on the mend at least. Thinking my lungs might be clear enough for running in a couple more days.* fingers crossed*

200+ Pound Club!

guest — Mon, 04 Mar 2013 20:04:04 GMT

Thanks Steph and DKK... I am taking it slow... no choice really. I get dizzy every time I cough still. If I hit the treadmill now I'd pass out and my kids would post it on youtube to embarrass me LOL