Am I on the right track?

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ccaCoty - 10 Apr 2010 22:12 GMT

Hi all, I'm an 18 year old, 5'9'' and was around 178 pounds a week ago
After not doing much exercise at all and not watching what I eat, no
liking the size of my gut etc, a few days ago I decided I was going t
lose about 15-20 pounds. My BMI sits at around 26, therefore bein
overweight. It should be noted I have quite a lot of muscle in my uppe
body.

Anyway, I started running on Tuesday for the first time in ages, an
have now been running each day with my dog for around half an hou
walking him after for another half hour, also walking later on fo
around 15-20 minutes. Unfortunately, going from nothing to much more ha
caused the muscles in my legs to get really worn out. They ache and it'
hard to walk down the stairs or get up, the pain is in my thigh and
researched this as overuse. The same pain has developed in my lowe
leg.

I initially thought eating next to nothing would be a good idea, bu
ruled this out yesterday when someone told me it was only a very shor
term solution and dangerous in the long run. So I've started a ne
eating pattern, where I have shredded wheat and black coffee in th
morning, maybe pasta and some kind of salad with grapefruit, melon an
grapes for lunch and dinner is never anything set if you will.

A problem (more physiological than anything) is that I've become
little obsessed with measuring my weight. It measured 179 pounds jus
over a week ago, and after my first run (two days ago) decreased to 173
This really encouraged me, but it went up to 176 by the day's end
Yesterday after my run it measured 172.5, going back to 176 at the en
of the day. After my run today, I weighed 171.5 pounds, but was reall
angered as it went up to 178 a couple of hours after. I figured it wa
just because I'd eaten, but it showed how obsessive I'm getting ove
weight measurments.

Like I said, I want to get down to about 162 pounds, so am I on th
right track to achieve that fairly quickly? I'll have to cut down o
running to maybe 4-5 times a week but I'll continue to walk everyday.

Overall, is my new lifestyle healthy? I know the way I eat is a lo
better, but I'm worried about this muscle pain I've been getting

--
ccaCoty

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Doug Freyburger - 12 Apr 2010 20:06 GMT

> Anyway, I started running on Tuesday for the first time in ages, and
> have now been running each day with my dog for around half an hour
[quoted text clipped - 4 lines]
> researched this as overuse. The same pain has developed in my lower
> leg.

Run every other day until your legs don't hurt. Be cautioned that
humans in good shape can out run dogs. If your dog is having trouble
keeping up with you it's time to taper back on the pace. Ah, to be in
good enough shape to have such a problem - I remember doing that when I
was in shape for the high school soccer team. But feel free to consider
it a goal to outrun your dog. It's definitely a sign that you are in
good enough shape to be on the varsity soccer team!

> A problem (more physiological than anything) is that I've become a
> little obsessed with measuring my weight. It measured 179 pounds just
[quoted text clipped - 5 lines]
> just because I'd eaten, but it showed how obsessive I'm getting over
> weight measurments.

There is only one reason to weigh yourself more than once per day - To
drive yourself bats. It is impossible for the weights within a day to
have any useful data at all so the only possible benefit is to figure
out how inaccurate your scale is. You're not using the scale that way.

The only excuse for using the scale more than once per week is to enter
the numbers in a spreadsheet that calculates the trend of your progress
over the previous month. You're not using the scale that way.

The reality of fat loss is something no dieter in history has ever
liked - The time scale for fat loss is month to month. But disliking a
fact does not magically turn it into fiction. No dieters have ever
liked it but there it is. Because of water retention bounce, scale
inaccuracy, body cycles, you name it no time scale shorter than a month
is able to give consistent data on fat loss.

How often should you really step on the scale? If you will feel bad by
stepping on the scale then you're on the scale too often. It's that
simple. By the time folks are on maintenance it's common to step on the
scale daily to tell if you have drifted out of range. Before getting to
that point it is mandatory to reach an emotional peace with the
unchangable fact that water retention swings happen and to get used to
what size they are. Mine is 6 pounds - Any change less than 6 pounds
means zero change in my stored fat.

> Like I said, I want to get down to about 162 pounds, so am I on the
> right track to achieve that fairly quickly?

Rushing is breaking. There's never been a dieter in history happy with
that fact, either. But there is a direct correlation between how fast
the weight was lost and the chances of gaining it back again. We can
get into all sorts of speculations of why that happens but the important
thing to notice is that it does happen. Uniformly folks who keep it off
5+ years down the line they did not lose it faster than 4 per month.

> Overall, is my new lifestyle healthy?

Get off the scale until you can handle it. Never step on the scale
twice in the same day again - The only reason is you bought a new scale
and you want to see how inaccurate it is. Until you are comfortable
with once per week stay off it completely.

Other than that you do not mention portion sizes for your food so there
is only one way to make a guess - The fact that you are asking says you
think you are not eating correctly. So that's my guess. I think you
have cut your food to the point you're not willing to say how little
you're eating and that's why you did not list amounts or calorie counts.
There's no way to tell if my guess is correct but that's what the
evidence suggests as likely.

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Del Cecchi - 14 Apr 2010 03:46 GMT

> Hi all, I'm an 18 year old, 5'9'' and was around 178 pounds a week
> ago.
[quoted text clipped - 50 lines]
> Overall, is my new lifestyle healthy? I know the way I eat is a lot
> better, but I'm worried about this muscle pain I've been getting.

Even though you are young and have amazing recouperative powers, ramp
up a little more slowly. I was reading about exercise and they said
watch out for the 2s, too much, too often, too intense, and I forget
the last one. sorry.

Back off, or you will injure yourself and have to stop while you
recover. Then you have to start all over.

I would suggest you look at some of the training programs for non
runners that are planning to be in a race. That would give you some
idea of how to ramp up your program.

del

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flypig@chongseo.com - 17 Apr 2010 02:25 GMT

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--
flypig@chongseo.com

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