Thanks MK, I'm trying to keep an eye on the whole think. I don't want to ever hate running and I don't want to stop. My biggest issue right now is schedule. I only have two days a week availble to me to hit the gym. Between work, being a mom, a wife and a daughter the only other time availble to me for working out is at 4:30 am and the only thing I know to do at that time is run. Walking doesn't do it for me, I loath work out videos or anything in my house and nothing gives me the theraputic release that running does. So for now I'm just trying to change it up and give myself a break. Right now just accepting that I'm allowed a break once in a while is a big project. I'm getting there and I'm glad that I'm aware of what's going on and that I'm running to eat instead of eating to run. So I'm just being careful, a week break I may be able to accomodate, but much more than that, mentally I just can't handle - it's my therapy too, oh and my ME time.
This is true that 14-15% is really hard, if not impossible to maintain. That said, my "LEAN" is about 16-18% and Mkroyer, you are absolutely correct about simply finding your own LEAN for maintenance...% will differ for each individual.
I guess it's a "mental" thing for me. I'm turning 44 yrs in 2 months so getting back to that 14/15% bf% is just for vanity purposes. I'll probably taper out at 18% which I'm totally ok with maintaining at this level. I've always been naturally muscular so it's not that hard for me to maintain 18% once I get there...it's the getting there part that's difficult (in my older age)!
Nunceo, I think your plan sounds great. I LOVE running...really LOVE it, but once I reach goal bf%, my running mileage will definitely decrease to more like an easy breasy 3m 4-5 times a week. Just something to clear and clean my mind and lungs!
Last edited by joyfulloser; 02-07-2011 at 06:12 PM.
Reason: spelling
Joyfull--- to get to that level of lean you *might* have to quit running as you get closer........might......,.. you might have to start eating really really low cals... carb cycle, focus on non-intense maintenace lifting, no supersets, low intensity cardio-walking, etc..... but we are all different... keep these things in mind.... may times when we stall we uP the exercise and intesity...this is ok for someone with a lot to lose, but can ber the exact opposite of what you need to do when yore already lean... ya know? Did you say you had a trainer?
I didn't get a trainer. I joined a new gym and got a complimentary session. He happened to be a guy I went to high school with and so he spent a little extra time with me and has given me some "freebie" pointers along the way over the last month and a half. I'd really love a trainer though, I'm SOOOOO bored at the gym right now, but I just can't justify the expense even though it would be seriously discounted probably cash under the table because I know him. What I liked about him is he said that he could tailor my program to my running and helping me with speed and injury prevention. I finally finished NROLFW and I'm so lost at the gym without a program, so I'm not sure what to do right now.
ETA: The only reason I'm remotely interested in the BF thing is that I still have this freakin' belly fat that is driving me insane! I know I should just get over it, but I can't and I'm seriously 2 seconds away from returning to weight loss mode to see if yet another 5 lbs will do it. But I'm really trying to refrain, because I know that they'll always be something and if I do that I'll likely have to get some expensive clothes taken in and clothes are just never the same once they've been altered. I'm also having a stupid vanity issue with the fact that there are still some size 10s in my wardrobe, which with my measurements I just don't understand, but I have to believe it's due to belly fat and loose skin. Alright, my insecurities are out there now...time to GET OVER IT!
Ncuneo - Does your new gym offer lifting group ex classes? I find the machines incredibly boring (and not particularly functional), but I love group ex classes. You can get a whole lot of strength training (and cardio) in those. Strength training is the only way I know to re-shape your body.
No they don't offer that. I've been strenth training since last April and while, yes, I have completely reshaped my arms, legs, chest and pretty much everywhere else, my belly is just not where I want it to be. I'm not sure it ever will be unless I go super low on my BF, get a tummy tuck, or just accept that after a child and losing 130 lbs this is the body I have. I've accepted the lower apron, I'm ok with it because it's easily hidden, but there is this bump above my belly button that I'm just not able to get over.
Oddly enough I also dislike machines, but have returned to them because I've been doing free weights, lunges, squats, etc. since April and am just looking for something different. I wanted to start yoga, but the class I could do is just too late and I'd be home close to 8 and that's just to late for me and my family and my stomach I'd probably eat my arm off before the class ended.
Well i completed the first day of the C25K program. It was hard but not as bad as i thought it would be. I still can't believe i made it through though!
Ncueno-- i havent lost NEARLY as much as you have, but i have given birth twice AND got my BF down to 14%.... though you could see my abs (it rocked) i STILL had belly pooch issues..... i think only a tummy tuck could fix (due to children)... not sure if that helps at all. I think to get your BF down to the level you were talking about (15%) youd have to eat a LOT LESS than your body is used to..... i know you lose off of high cals, but 15% is pretty sick lean and requires lots of meals of only chicken and broccoli haha
on the one hand it feels great to get that low, on the other hand, when you reboiund UP, which you will, you will be forever chasing that lower BF...i know i still am
Hi! I have been a runner on and off for more than 20 years. I've even finished a few marathons! But ever since I've had kids I haven't been able to run more than 2.5 miles on a regular basis. And this past year, I just feel heavy when I run. Does that make sense? My legs are especially leaden. I have had IT band issues and I think a good stretching program might turn things around. And the thought of losing 20 pounds, wow, I could fly!! Any tips? Right now my goal is to run 11 miles a week (11 in '11) and at least stretch 5 min a day. I'd love to get back up to regular 4 mile runs like I did pre children, and maybe a 1/2 marathon in the fall. (time is not really an issue, my kids are old enough now that I can leave them home alone) I'd love to hear your advice!
I'm thinking of starting up running (something like the C25K schedule) and I was wondering if it would stall my weight loss. Even if I'm losing inches I'm not sure if I could handle the scale not going down because I really, really want to get below 200 as soon as possible. I care about the scale number a lot, probably too much but that's beside the point. I would be taking it slow and probably stay on week one for a while just because I'm not very active currently. Would it promote weight loss or slow it? Is it different for every person?
I don't think the running involved in the early stages of C25K would stall anything, so there goes that excuse A heavier person who exercises is technically more healthy than a lighter person who is sedentary, and all exercise eventually leads to weight loss/toning. Do it!
I ran about 5-5.5 miles outside last night and it felt GREAT!!! I could have kept going forever but my toes got numb because I was wearing 3 pairs of socks. I need to invest in "proper" running gear someday; I look like a hobo and I could probably go longer distances if I got better socks and shoes.
Hi Apple blossom! With IT band issues, yes, conscientious stretching should definitely help. Also, you may want to look at your shoes ... are they worn out? Starting to get some nagging pains is one sign my shoes are getting old. Even if they don't have a lot of miles on them, shoe cushioning breaks down over time.
Also, I'm a big fan of strength training as a strategy to prevent injury. I like the old school stuff -- squats, lunges, plyometrics, core work. The "heaviness" you feel could just be that you haven't been running as much. I know I feel "heavy" right now myself, because I am up a few pounds. It makes a BIG difference in my race times, that's for sure!! The lighter I am, the faster and easier it is.
Welcome back to running! It's a great sport -- the big events are great fun!!
Linsey-- to answer your question...honestly at yor weight, i doubt starting C25K would stall you.. MAYBE (LIKELY) very temporarily, like a week or 2, while your body adjusts.... its going to be reataining a lot of water in the muscles to repair itself after starting to run.... but after a couple weeks i think it could be very helpful to your weightlos efforts.... but we are all different...to a small person trying to drop stubborn vanity pounds, or get sick lean low BF, i would definitely recommend AGAINST running for fat loss.. not the best idea...
i say go for it if you can handle a minor stall for a couple weeks (which may or may not even happen)
I am on Week 4, Day 2 of the C25K program. It is on my bucket list to jog a 5K. I don't care how fast, just that I jog the whole way. There is a race nearby in March that I am shooting for. Still haven't been able to commit by registering yet though! This week is TOUGH for me. Up until now, when I wanted to stop during the jog section and walk, I talked myself out of it by taking stock of my body "What hurts? Nothing. Then keep going. Do you really want to stop just cause it is hard???" But today my calves ached so bad that I had to take breaks during my second 3 and 5 min jogs. I am just a little smidge disappointed in myself for not running through. I am hoping day 3 of the week goes better on Saturday. I have exactly enough time to complete the C25K program before the race, so I don't have time to repeat weeks.
aimeebell -- although I understand your goal of wanting to extend your ability for continuous running, I have to tell you that I'm a big fan of the walk/run method. I don't think of walk breaks as "failure", I view it as "strategy"!
Taking walk breaks (timed or as needed) gives your legs and lungs a break, and (in my experience) allows you to go longer, with less risk of injury. It doesn't even necessarily slow you down -- because you conserve your strength and are stronger later in your running session.
I have run 3 marathons and I don't know how many halfs, and I have ALWAYS taken walk breaks, at least through water stops. Maybe they were short, but I took 'em. I have run a 2 hour half marathon and 55 minute 10K, taking walk breaks. I have to say that I almost never take walk breaks with 5K's any more, but that was after a few years of running much longer distances. But -- if I'm really tired or it's a very hot day, I'd take a walk break in a 5K too, if I really needed it.
I'll probably taper out at 18% which I'm totally ok with maintaining at this level. I've always been naturally muscular so it's not that hard for me to maintain 18% once I get there...it's the getting there part that's difficult (in my older age)!
I'd probably eat my arm off before the class ended.
A heavier person who exercises is technically more healthy than a lighter person who is sedentary, and all exercise eventually leads to weight loss/toning. Do it!
