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Author: Don
Date: 09-28-04 06:21
I started my change in lifestyle six months ago this week. When I made the change, I knew that I had to combine exercise and reduce food intake. I didn’t want to go on any fad diets or cut out any food groups – that isn’t a lifestyle change it is a diet and destined to fail.
This post is about the exercise, because there have been several posts in the last two days that say “I am too busy to exercise”. Many people who say this have an issue with exercise, not with time. It is hard and uncomfortable. I have always hated it, really. We don’t like to do things that are hard. Hopefully, by posting how I worked my way up to exercise, you can learn something that will help.
Six months ago I started walking. It was not fun. I was over weight by 60 pounds and I didn’t have very comfortable shoes. However, every night after dinner, I would walk. Sometimes my family would come with me, sometimes the dog would. But, I made it a point to walk every night. I started with a half mile – I was very tired and winded after the first night (I’m embarrassed to admit that a half mile walk wore me out, but it did). I increased a little every couple of nights until I could walk a brisk pace for around 2.5 miles (to the front of my neighborhood). Then, I looked for opportunities to get an extra walk in. When we went to the mall or shopping center, I’d park far away from the store to get the walk.
We have a gym at work and I would take a late or early lunch (because I didn’t want to workout when anyone else was there because of how out of shape I was) and go workout. I started on the treadmill – walking. I would set it for 3.5 miles per hour and go for 45 minutes. Then I would bump it to 4 mph and then to 4.3 mph. A week of that and I started to jog a little at 5 mph. The next week, I bumped it up to 5.5 mph. Well, you get the point.
I started to add resistance training when I was getting up to 5 mph. I also added Tae Kwon Do (TKD). My kids have been in TKD for around three years and it gave me another workout and something to share with them.
I’ve progressed my way to where now I can do a 4.5 mile run (average around 10 min miles) plus 30 min of weight training and an hour of TKD in a single day. I do this three days a week and run two other days of the week (Wednesdays & Sundays I rest). I use a heart rate monitor to get the most out of my workouts.
The point of this long rambling post is that you have to start small – short walks and work your way up. Don’t do it too fast, but push yourself a little each week. Make time for this, the feeling of a good workout is better than drugs – endorphins are an amazing thing. Yes, it is uncomfortable until you start to build some endurance, then it gets easier. I’m at a point now where I have to exercise. It is just too important to not do it.
Now get out there and do something. Mix it up, martial arts, bicycles, walking, canoeing, hiking in a national park near your home or just dancing around the house. Don’t park in a spot too close to the store, get in a little walk.
Get active! Just start slow and work your way up.
Don
Life's journey is not to arrive at the grave safely
in a well preserved body, but rather to skid-in-sideways,
totally worn out, shouting... "holy **** what a ride!"
232/166/166
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Author: joan
Date: 09-28-04 08:03
Thanks for making that point again. I have to admit that I stopped walking and I can tell the difference. When I was walking I leaned that I could slowly work up to being able to walk longer and longer distances.
I started out with a short distance and I was really exhausted when I finally got back to my front door. I worked up to being able to walk for 30 minutes at a comfortable pace and by the time I got back to my door I was not gasping for breath anymore. I was really surprised that a very overweight couch potato like myself could actually get into a little better shape.
I read recently that for those of us who don't want to exercise a 30 minute walk three or four days a weeks would greatly improve our health.
A 30 minute walk three or four days a week doesn't come close to what you are doing but I think most people don't realize that just walking will greatly improve their health. So for us really lazy people out there like me - walk out of the front door and walk for 30 minutes. There is always 30 extra minutes in a day for a walk.
Joan
255/221/155
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Author: Elizabeth Ann
Date: 09-28-04 08:35
*sigh*
Yes there is 30 extra miuntes in a day for a walk. I don't even have to go outside. I bought a nice fancy new treadmill to walk on and I haven't used it more than 2 or three times since june...
I don't suppose I should waste my money, should I?
~Elizabeth Ann~
205-195-135
10 lbs lost since 8/20/04
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Author: miranda
Date: 09-28-04 08:45
Good post, Don. I wanted to reply to your earlier 80/20 post--I say that a lot, but I preface it with "for most people." You are obviously an exception, as was I--I lost most of my weight with absolutely no exercise. Ironically, I was much more active when I gained back 14 pounds last month. You're right, everyone is different, but I still think that for most people, weight loss does end up to be 80% diet and 20% exercise. But as you point out, it doesn't have to be.
BTW, great sig!
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miranda
230/169.5/145
"I don't need to compromise my principles, because they don't have the slightest bearing on what happens to me anyway."--Bill Watterson, "Calvin and Hobbes"
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Author: LeeV
Date: 09-28-04 08:51
I've adopted my own routine. For a while I was using a Pilates DVD, but now that I have the routine 'memorized', I just go do it without using the video. I've also added hand weights to try and tone my arms. I don't plug in the Pilates video anymore, I plug in a movie and watch something interesting to help pass the exercise time, lol.
220/175/130
Began New Lifestyle June 18, 2004
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Author: Shari
Date: 09-28-04 12:02
Don-
I could not agree more with "easing into it". Almost 3 years ago, I weighed 260 pounds and the mere thought of even walking from my house to the car, let alone exercise, was enough to make me tired.
Now I run almost everyday, 6-7 miles. I lift weights 3 times a week.
I didn't wake up one morning and say "I'm going to run 6 miles today". Instead, I built up to it. I first started walking 1/4 mile, then built that up to 3 miles day. I started jogging then, a few steps here and there and now I'm up to 6 miles.
The same can be applied to DIET. Instead of making all the changes in one fell swoop, make one small change at a time. I'M STILL MAKING CHANGES after all of this time. I just started drinking my coffee black, instead of with creamer, to save a few calories. Seems meniscule to some, but, 3 years ago I was drinking my coffee with 4 packets of regular sugar and 3 servings of cream. It took me 3 years to gradually work my way down.
Small changes eventually turn into big changes, which = weight loss.
Shari 260/133/130 (Started January 2002)
"Your ideal weight is the weight at which you don't have to kill yourself to maintain."
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Author: Eric
Date: 09-28-04 12:59
Great Post Don! No one has time to excercise. That's why you have to "Dress for success." Whic means, you get your workout clothes on first thing in the AM so you don't waste your morning lounging in your jammies and robe.
I traded reading the morning paper for excercise.
I too started walking at about a mile, worked up to three, started ellipticalling, then weights, then riding. If I can't ride I elliptical.
Eric
I intend to live forever.....So far so good!
272/ /188 1.5 lbs. this week. I dare not say till the cast comes off
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Author: Otta-no-better
Date: 09-28-04 17:13
.... LeeV's post made me think. Make sure your treadmill is in front of the TV, helps pass the time. If that's not possible space-wise, make sure you have music playing. You'll be up to 30 mins in no time. Actually you'll probably go overtime because you need to hear the end of just one more song.
On another board someone posted that they listen to books on tape.
Susan lost 40 lbs in 17 months
At goal, under 124 lbs since Sept. 10/04
Eat your protein, muscle is key
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Author: Elizabeth Ann
Date: 09-28-04 22:50
I did just hook up a stereo in my brother's room (where my treadmill is). I'll have to get on the ball... I'm running out of excuses. I hate using severe asthma as an excuse : P
~Elizabeth Ann~
205-195-135
10 lbs lost since 8/20/04
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Author: Otta-no-better
Date: 09-29-04 05:43
My son has asthma. Pisses him off to have people think there's stuff he can't do. He's a brick layer. Can climb a ladder with a cement block in each hand. You should see his arms!
You're not using it as an excuse, Elizabeth Ann, you just haven't quite found a way around it yet. And you will!
Susan lost 40 lbs in 17 months
At goal, under 124 lbs since Sept. 10/04
Eat your protein, muscle is key
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Author: Elizabeth Ann
Date: 09-29-04 09:42
Yeah... I actually had a really great pediatrician... but now that I'm supposedly an "Adult" (I don't THINK so...) I'm not allowed to see one, as per the insurance company.
My new doctor wanted to change all of my astma treatments. He wants me to take Advair, and just QUIT using my nebulizer and albuterol inhaler. (LOL, I've comlained about this doctor on here before).
I'm still trying to find a new doctor, but NONE that my insurance company covers are accepting new patients. It's so frustrating. I;m out of albuterol and my dumb-arse doctor doesn't think it's appropriate for me. BAH!
LOL, My college campus is on the side of a mountain (very beutiful)... it's very difficult walking UP the mountain to class and being able to breathe once I get there. I used to take my inhaler before I left for school... but you know, since it's not appropriate for me... and I have none left...
You get the picture... (I'm whining)
LOL, thanks for listening. And yes, I know I need to keep trying to find a doctor that's not an idiot.
~Elizabeth Ann~
205-195-135
10 lbs lost since 8/20/04
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