Carrie....

I think no matter where you start....food vs exercise....it's a very very good thing.  If you start with exercise, I guarantee that you will start choosing healthier foods when presented a choice.  Working out itself is such an energy boost (not to forget antidepressent).   Your body will tell you.

Amy

Well I am excited to be in the 200 lb + group. I started my personal transformation story about 2 years ago. When I began at 505 lbs and I have been able to work my way down into the 280's now. My goal is not complete yet because I want to weigh between 190 and 205 lbs as a final goal with a total weight loss of over 300 lbs.

I can tell you from my perspective your quote has a real significance and meaning in my personal life.

You have to win the battle of the mind before you can win the battle of the bulge!

It is about progress not perfection!

Armando R. Garza,

Armando@MrCleanse.com

Great stories i see this afternoon. some newbies and some C25K starters. I love it. I was inspired today as well and started the 8K training today. warm up 5 min, run 7 walk 1 (repeat run/walk 4 times) 5 min cool down. It's funny how in the first 8 min of running i always talk down to myself like what am i doing? and by the end i'm like wow i'm running soooo much better than day one........i'm a runner. taking tomorrow off so that i can rest up for the 10 K on sunday.

Carrie, i might not be exact on some of my calorie counts as some days i forgot the body bugg but other days were spot on as the body bugg reads my actual pulse rate (can't fake that) so my approximations were based on months and months of doing this with the body bugg on. HOWEVER you are correct in saying that 100 here and there cannot possibly be the explanation and that it is what i'm missing to record...........snacks, bites, here and there that CAN and do add up. You are right there. Thank you for keeping me honest. I am trying to be better about recording everything, otherwise i end up frustrated and the scale doesn't move. So there you go. we shall see. 

Just finished W2D3. I feel great! Energized and ready for the day. Woohoo!

Sheilah, I can see you are doing all the right things in your exercise and keeping a food journal to track is critical. I am not an expert but I can give you this small suggestion. Make sure you are hydrating well, half your body weight in ounces of H2O daily to help flush your system. When you have a long workout like an 8K you should follow it up with some high grade protein to keep you in fat burning mode and help build lean muscle. Just a few tidbits I have picked up in my journey. Stay focused on your long-term goals and it will happen for you sooner than you think!

Just wanted to post that I completed W1D3 yesterday.  Thought I was gonna die.  I had to decrease my speed on the treadmill.  I behind was hurting so bad, the good kind of muscle hurt you know.  I welcomed it, but I did stretch out longer.  I'd love to have a tighter and lifted behind. 

While I was walking/running I was reading this psych. article about the power of "going through the motions" in your head.  So I was pictureing myself running outside.  Using good form.  Feeling like a million bucks.  Made me smile at myself.

About good form, I did check on YouTube, but didn't seem to find anything useful.  If anyone knows where I could go to learn proper running form, would you please post a link?

I don't know what you all think, but I do think the treadmill is easier than outside.  Feeling just a little wimpy for not giving outside a go.  Oh well, I will soon enough.

Also wanted to note, I love the poscasts!  I only downloaded Robert's, as I'm not techy enough to put my own music together.  No worries though, I like the techno.

When I just read Wideguy's post on 200+ women being goddesses, well, made me feel nice...   After so many of my younger years thinking bad about myself, I've changed and am changing that mind set.  I love myself and I think I love you all too, because you help me not to feel alone.  And the "been there's"...are you kidding...you guys are very much a part of my inspiration.  Thank you all so much for posting!

I haven't signed up for a 5K yet.  Just a little scared right now.  One of the things I love about C25K, is that you can work it at your own pace.  I think if I take it slow and steady, maybe I'll keep with it....

One the food v exercise debate - if your goal is weight loss your efforts are better spent on the food

To put this into hard numbers - most people on the c25k plan run/walk 1.5 - 2 miles per session - peaking about 2.5 miles on the last day. A 2.5 mile run/walk for a 200lb person burns about 300 calories - that 900 per week if you do 3 workouts a week.

It takes 3500 calories to burn off 1 lb of fat so at graduation the program is burning just 1/4 lb per week

A 1200 - 1300 cal a dat diet will create a 700 cal + deficit per DAY

Exercise to get fit - eat to lose weight

The c25k plans is designed to get you running - not fit - it really isn`t enough for fitness

For fitness you should be doing cardio for 40 - 60 mins 5 - 6 times a weeks - this can be anything from you c25k workouts, to extra walking, dancing, boot camps, boxing, eliptical , biking , rowing. Build up slowly - start with 30 mins and add time - yes this will mean doing extra cardio after your running workouts

2 - 3 days a week of weight training will also help you build muscle and boost your metaoblism

Carrie - headaches after running is a sign of dehydration - make sure you try and drink 8 x 8oz of water each day

jen there are many opinions on proper running form - we all have natural form - watch a race and see how people run - some are quite funky ! - the one thing I was told by a coach that has been invaluable whatever you do try and keep your upper body relaxed and land quietly - I did contend at the time it was had to make 200 lbs land lightly - but it is possible - my trainer at the timed helped me by doing a lot of plyometric drills - jumps etc and focussing on landing lightly as opposed to thumping down like a sack of coal ! The other hand advice I got from a coach  - when running up hill shorten your stride lean forward and fall up hill - when running down do the opposite ! I actually find running outside easier - I run hills well - I think bigger ( or ex bigger ) people have that potential - lets face we dragging 200 + lbs around - we have strong legs !

Good Luck everyone - you are all awesome - look forward every day - don`t fret if you fall of the plan - just get right back on rack you wont`t have done any real damage