Hey all. I've finally hit rock bottom and am now making a lifestyle change (so different from any weight loss stints I have been through). I have been walking 2-3 miles 3-4 times a week for the past three months and have started getting bored. I decided I needed some short and long term goals.
My first goal - run a mile. My second goal- run a 5k (the Color Run). My long term goal- triathlon before age 50 (I'm 42 now). As of a month ago, I weighed 350 pounds. I'm 5'9". Although my challenge may seem daunting to some, I have never felt more encouraged and excited about getting healthy and getting myself moving. My dream is to run, run, run!
Also for the past 3 months, I have been free of fast foods and soft drinks! I am uber proud of that fact! Who could imagine the life improvements that could come through cutting out the crap- even my car stays clean because I don't have fast food bags on the floor boards!
Anyway, I need advice. I started the couch to 5k program this evening. I did improve my mile by 3 minutes- woot! But I am finding jogging for more than .3 of a mile difficult. I am breathing to deeply? I'm losing breath to quickly I believe. Should I complete a week and see how it goes, or slow it down some? run longer than a mile?
My plan is to jog Mon, Wed, Fri. Weight train on Tues and Thurs (in the gym at work), walk 2-3 miles on Tuesdays and Thursdays in the evenings, and rest on Sat and Sun. How does this plan sound??
What other exercises if any should I be doing? Sit ups? etc...
Thanks in advance for the much appreciated advice.
Everybody's metabolism is different, which is why there is no single answer. But in a broad stroke, you are doing all the right things: you are moving and you are watching what you eat. Don't worry about situps - just keep moving.
For what it is worth, it took me forever to run a mile without walking, so don't worry about it. Everytime I went out I would just challenge myself to run just a few feet further before I walked. And the crazy part is that you burn almost the same amount of calories walking as you running - you just get it done a little faster running... Thus why it is simply important to be moving. If riding a bike feels better and more fun, then go do that... just remember that you have to ride twice as long to burn (more or less) the same amount of C's when riding a bike vs walking/running.
The second part is obviously watching what you eat. Manage those two things, and barring any weird metabolic nuances, you will see progress.