Re: need some beginner help here

Nick Breems said:

"Conrad" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I'm going to be joining the police academy in the summer and I need
some advice on beginning a running program that will help me

prepare.

Quoted message said:

Quoted message said:

I have almost no running experience and I'm in my mid-thirties. I

also

Quoted message said:

Quoted message said:

have about forty pounds to lose. The good news is that I have six
months to get ready. My three main objectives are;

Regarding the other fitness/running goals, I'll let others comment.

As far

Quoted message said:

as losing weight goes, regular cardiovascular exercise will certainly

help,

Quoted message said:

but to lose 40 pounds you'll need to create a calorie deficit of 3500

Quoted message said:

cal/pound, or 140000 calories. To lose 40 pounds in 180 days, you'll

need

Quoted message said:

to have a calorie deficit of 777 calories per day, seven days a week.

Quoted message said:

Depending on your weight, running fairly hard for an hour would

probably

Quoted message said:

burn 777 calories, but it only creates a deficit if you don't eat

anything

Quoted message said:

more than you normally would in response to the additional hunger

you'll

Quoted message said:

feel. Also, training that hard seven days a week, especially as a

beginner,

Quoted message said:

is probably not recommended.

Therefore, IN ADDITION to regular exercise (which you'll need to meet

your

Quoted message said:

other fitness goal regardless of weight loss issues), you'll need to

create

Quoted message said:

additional calorie deficit in some other way, such as, for example,

eating

Quoted message said:

less. Rapid weight loss by exercise alone is very difficult, but

combining

Quoted message said:

exercise and dieting is much easier. To get your 777 calories per

day

Quoted message said:

deficit, a combination of 350 calories of average daily exercise (for

Quoted message said:

example 612 calories per day 4 days a week) plus 425 calories per day

of

Quoted message said:

restricted eating (for example, going from 2500cal/day to 2075

cal/day

Quoted message said:

eating) will get you there.

Congratulations on your new career direction, and best wishes on

meeting

Quoted message said:

your goals!

In that regard, I advise against "dieting". Calorie deficit techniques
are very difficult to maintain and you almost always gain the weight
back after you "go off the diet."

The approach that has worked for me can be summarized in two words: EAT
SLOWLY. It takes your body about 15 - 20 minutes after you start
eating to gear up the chemistry that says "I'm not hungry anymore".
Your goal is to avoid overeating by the time that signal arrives.
Bolting down food also seems to trigger a starvation response in me,
causing me to eat even faster once I've started on this track. Eating
slowly, on the other hand, seems to stem the starvation response.

So my suggestion is: figure out your calorie requirements for your
target weight and try to stay somewhere in the vicinity of that target.
Eating slowly will help you do that and you will never have to "go off
the diet." In my case anyway, it was painless and effective.
Good luck!

Ignoramus32538 said:

Helix said:

In that regard, I advise against "dieting". Calorie deficit

techniques

Quoted message said:

Quoted message said:

are very difficult to maintain and you almost always gain the

weight

Quoted message said:

Quoted message said:

back after you "go off the diet."

You may be interesting in checking out alt.support.diet. There are
numerous people there who lost weight by eating less and who kept
weight off. It is difficult, but doable. I also lost weight (50 lbs)
by eating less, and maintained my weight loss for a while by eating
less (limiting portions) as well.

Quoted message said:

The approach that has worked for me can be summarized in two words:
EAT SLOWLY. It takes your body about 15 - 20 minutes after you
start eating to gear up the chemistry that says "I'm not hungry
anymore". Your goal is to avoid overeating by the time that signal
arrives. Bolting down food also seems to trigger a starvation
response in me, causing me to eat even faster once I've started on
this track. Eating slowly, on the other hand, seems to stem the
starvation response.

Congratulations on finding a simple approach. It does not work for

me.

Quoted message said:

Quoted message said:

So my suggestion is: figure out your calorie requirements for your
target weight and try to stay somewhere in the vicinity of that
target.

I am confused. Your suggestion would create a calorie deficit,

against

Quoted message said:

which you advised in the first paragraph.

i

Wrong again. He advised against *dieting*. There's a difference between
eating less and dieting. Dieting to me, refers to a short term action,
which usually does not work. Eating less and eating slowly does work.
Martha