I'm calling b.s. on the OP and his thread. No REAL letsrunner would let himself look like the Michelin Man, except maybe Henry Rono, but he's been too drunk to post here for years now.
I'm calling b.s. on the OP and his thread. No REAL letsrunner would let himself look like the Michelin Man, except maybe Henry Rono, but he's been too drunk to post here for years now.
FYI on weight training vs high mileage running. One of the issues with lots of aerobic training for weight loss is it stimulates hunger, so often people overindulge after say a 20 mile run.
I would recommend cutting carbs and dairy. Eating mostly veggies lentils and lean protein. You will stay very full and lose weight. Check out the 4 hour diet and slow carb diet.
Go to bed in an empty stomach (stop eating around 6) eat a breakfast within 30 minutes of waking up ( protein-fat-carbs)
spit up your runs and do doubles.
What time of day do you usually run?
Get a digital kitchen scale ( $12) and download the My Fitness Plan ap to your phone. Then record everything. (It's a calorie counting application.) Stick to the program and you'll lose weight. It's not rocket science, but it's math.
Is it about looking good for this woman or the number on a scale? An emaciated runner body is not that attractive to a woman. That is why you want to lift and do sprints in addition to regular running and cutting back on the crappy food.
Umm… Summer of Malmo? Sorry, force of habit. In all seriousness it comes down to two things- exercise and diet (most important).
If you are running 5-7 miles per day (let’s call it 35mpw) your exercise is pretty good. You could up your mileage/intensity a bit more but it seems that your goals are more aesthetic then fitness oriented. I would add some weights in there as well. Circuit training with weights is an option but I would look at just doing the ‘core’ lifts (Squat, Deadlift, Bench Press, Row, Overhead Press) three days per week with heavyish weights. Check out Starting Strength 5x5 or a similar workout. Example: Su- 8 miles, M- cardio warmup (row machine, 2 mile jog, 20 min bike, etc) and weights, T- 5 miles, W- Cardio warmup and weights, T- 5 mile run, F- Cardio and weights, Sa- just do something that active and fun like a bike ride, ultimate Frisbee game, or hike.
If you’re running and still gaining weight or plateauing I assume your diet is terrible. Some tips:
- Figure out how many calories/macros you need. Plenty of websites out there have calculators. Now make a meal plan that under cuts that by… say… 25%.
- Meal prep. Cook your meals for the week on Sunday, put them in Tupperware, and eat them for the rest of the week. This allows you to keep your macros and portions in check and eliminates the temptation to eat easy but unhealthy meals. Lots of chicken, brown rice, and veggies for lunch and dinner. Oatmeal and fruit for breakfast. You’ll be surprised at how much healthier foods will fill you up but you will have sugar cravings if your body is used to eating processed foods. Stay strong. It will go away after a week.
- Keep a food log. Either on an app or a note pad.
- Allow a cheat meal once a week. It’ll keep you sane.
- Don’t eat within two hours of your bed time.
- Drink water. No soda, juice, booze, or sports drinks. Coffee is fine.
Losing weight is not as hard as people make it out to be. You don’t need fat burners or faddish diets… just a bit of will power and determination.
Get Hard wrote:
Losing weight is not as hard as people make it out to be. You don’t need fat burners or faddish diets… just a bit of will power and determination.
For most people it's an awful lot of will power. An unachievably high amount.
Losing weight is easy. Jump on a decelerating elevator. If you wanna lose mass, run 200mpw.
So, my game plan, which I have already started, will be the following:
1. "Carb cycling" diet consisting of alternating no carb days, low carb days, and higher carb days. One meal per day and one or two healthy small snacks if I am really starving.
2. Increasing mileage over time the course of a month, but with the main workout of the weak being higher-intensity intervals which recruit more muscle fibers, thereby demanding more fuel, i assume, like 100, 200, or 400 repeats.
3. Incorporating some more upper body stuff. I don't have access to a gym most days, so I already went and bought a pullup bar and I have some dumbells, so I will make due with higher reps, low-weight. Not ideal, but it will do.
Suggestions or comments?
Why are you doing this so often that you have a standard plan for it? If you need to lose 10-12 pounds a month that often, what are you doing in the other months??
Weight loss plan wrote:
Here is what I do when I get over my racing weight...
Drink nothing but (lots of) water and black coffee (no sugar)
Small bowl of granola and a banana for breakfast
Apple for lunch
Normal sized dinner but excluding any fried or deep fried food (so examples would be salmon, boiled rice and vegetables or a piece of steak, baked potato and salad)
Another piece of fruit before bed
No booze, candy, chips, cakes, etc
While doing this diet I typically run about 60-80 miles per week but all very low intensity (I think running hard would be a good way to get hurt). I increase my calorie intake significantly when my mileage gets higher or I start training seriously.
It is miserable, I am constantly hungry and very cranky and running feels like a slog, but in a month I can shift a serious amount of weight. Maybe like 10 or 12 lbs. I think 20 lbs in a month would be difficult and not particularly healthy or sustainable.
Sorry for chiming in a bit late to the discussion, but I really feel like I need to add my 2 cents. I think weight loss is a good thing for us runners.
I finally found something that works for my stubborn weight as a runner!
Fasting works too like some have said! But it's usually not something one is able to sustain long-term.
By far the best weight loss method I have ever tried is Dan Garners Eat Sleep Burn Method. I feel better than I have in years as a gamer, and I'm not even working out at the moment — I've just changed my eating habits.
Eat Sleep Burn is an easy program that provides you with professional advice for improving your sleep to unleash the benefits and full potential that follows some restful zzz’s. It’s 100% safe and natural, and highly infused with scientific information and experience, so you know that the habits and adjustments you’re making in your sleep patterns will work. And if you’re still convinced science isn’t right, you have a 60 Day Money Back Guarantee to put your theory to the test.
Seriously. Heres a link to a blog post about it if you are interested:
mrproductreviews.info/reviews/EatSleepBurn/index.html
I wish you the best in your health journey! This did wonders for me personally!