Loosing weight and getting fit
Discussion
I have managed to go from being quite slim to being overweight due to a period (2 years) of ill health and the medication I have been taking for it. I know am feeling better and want to loose the weight I have put on so I can start karting again. I am at a loss as to where to start, I know I need to loose weight and get fit again but the motivation and knowing what is best so I can loose the weight etc is proving very hard. Any thoughts..
J
J
Eat less, move more!
You could try the simple 'don't eat anything with more than 10g of fat per 100g' diet to start with.
Determine your level of underlying fitness - have you been relatively fit in the past or not? If not then start at walking for half and hour each day and increase from there till you're running for 45 mins every other day. If you were relatively fit in the past then start at a light jog for 15 or so minutes and then work up to running for 45 minutes or so every other day. Set clear, achievable weekly goals. Take it slow and warm up and warm down properly and you shouldn't get injured.
Don't underetimate weights when trying lose fat. If you haven't got access to a gym then you can do body weight exercises: press ups, sit ups, pull ups, body squats etc
You do need to commit to getting fit. It won't happen by itself. Karting should incentivise you though.
You could try the simple 'don't eat anything with more than 10g of fat per 100g' diet to start with.
Determine your level of underlying fitness - have you been relatively fit in the past or not? If not then start at walking for half and hour each day and increase from there till you're running for 45 mins every other day. If you were relatively fit in the past then start at a light jog for 15 or so minutes and then work up to running for 45 minutes or so every other day. Set clear, achievable weekly goals. Take it slow and warm up and warm down properly and you shouldn't get injured.
Don't underetimate weights when trying lose fat. If you haven't got access to a gym then you can do body weight exercises: press ups, sit ups, pull ups, body squats etc
You do need to commit to getting fit. It won't happen by itself. Karting should incentivise you though.
I started this about a year ago - used to be really fit, martial arts 5 times a week, fighting like ten truckers etc etc. Then got a double hernia, and in waiting for the op I just sat around and ate loads.
Went from 13 stone to 17.5 stone over a year - at the time was 26. Didn't really od anything about it until I was 29.
All I did was literally eat a lot less, and started walking. I still eat cakes / takeaways / bad food, but only once or twice a month. The first month or so was hard in controlling my portion sizes, but now I am used it it, even half of what I used to eat makes me feel ill!
Concentrate on eating less and bodyshape to begin with. I have not weighed myself to date, as I have gone down two trouser sizes since starting, so will start weighing once the body shape pans out a bit more.
Find a routine that suits you, and feels easy to maintain - that way it will be easy and you will keep the weight off.
Went from 13 stone to 17.5 stone over a year - at the time was 26. Didn't really od anything about it until I was 29.
All I did was literally eat a lot less, and started walking. I still eat cakes / takeaways / bad food, but only once or twice a month. The first month or so was hard in controlling my portion sizes, but now I am used it it, even half of what I used to eat makes me feel ill!
Concentrate on eating less and bodyshape to begin with. I have not weighed myself to date, as I have gone down two trouser sizes since starting, so will start weighing once the body shape pans out a bit more.
Find a routine that suits you, and feels easy to maintain - that way it will be easy and you will keep the weight off.
About six months ago I started using an on-line system called www.sparkpeople.com
It is free, and basically records your calories consumed and allows you to keep an exact track of everything you eat throughout the day. You enter all your details, and goalsd, and it will tell you how much you are allowed to consume every day, and breaks it down into carbs, protein and fats.
I was a little dubious, but also amazed at how wildly out of whack some of my own guesstimates were as to the calorific content of foods.
One mistake I have made foe years was thinking all these whole grain health food breakfasts were okay to eat in huge quantities, as they are healthy, right? Nope, many of them will give you a whole days calorie allowance if you have a real man sized bowl full with milk on!!!
Anyway, I've gone from 104 kg down to 92 kg in the space of four months. That includes Xmas indulgence and all that good stuff.
It is free, and basically records your calories consumed and allows you to keep an exact track of everything you eat throughout the day. You enter all your details, and goalsd, and it will tell you how much you are allowed to consume every day, and breaks it down into carbs, protein and fats.
I was a little dubious, but also amazed at how wildly out of whack some of my own guesstimates were as to the calorific content of foods.
One mistake I have made foe years was thinking all these whole grain health food breakfasts were okay to eat in huge quantities, as they are healthy, right? Nope, many of them will give you a whole days calorie allowance if you have a real man sized bowl full with milk on!!!
Anyway, I've gone from 104 kg down to 92 kg in the space of four months. That includes Xmas indulgence and all that good stuff.
Find something to focus on..I've signed up to the Trailwalker in July..Walk 100kms in 30hrs, been out training every weekend and just walking more, makes you drink more water and you don't feel bad if you do eat. I have walked 8 miles in 2 1/2 hours, over muddy fields and tracks. It's hard going but will be worth it. I've already lost weight, 1/2 a stone, and have loads more energy and it has given me some enthusiasm to get out and work on my car too!!
The goal at the end is to know you can do it. So set yourself something that you want to acheive and go for it.
The goal at the end is to know you can do it. So set yourself something that you want to acheive and go for it.
I found this book very useful while trying to get in shape for exactly the same thing.
http://www.amazon.co.uk/Motorsport-Fitness-Manual-...
http://www.amazon.co.uk/Motorsport-Fitness-Manual-...
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