Now, that you've accomplished a few of your goals, it's important to know how you can maintain and possibly improve on your fitness. Here's some insight into a very important area of research that very few in the medical community have yet to accept. Sitting Kills
Moderate to High Activity Level trumps exercise, imo . I stopped "exercising" close to 10 years, ago, and focused more on consistent movement throughout the day. For years, the weight loss community and doctors have been telling their clients, 30 minutes of exercise, everyday. I believe many people are following this advice, though, with little to show for their efforts. Don't get me wrong, performing daily exercise is much, much better than no exercise. But, after a decade of the exercise mantra, look around. Obesity is up. Type 2 Diabetes is up. What has "exercise" really done for us?
I believe Sitting Kills. "Mounting research now suggests that sitting in and of itself is an independent risk factor for poor health and premature death—even if you exercise regularly." Get up and move, periodically, throughout the day to stop the damaging effects of sitting for long periods of time, plus, perform "exercise", daily, and you will eventually become very fit. I've been following this advice for the last 10 years and it works. So much so, like I said, I stopped focusing on "exercising" a long, long, time ago. The average American takes less than 5,000 steps/day. I've averaged 13,000, everyday, for the last six years.View Thread
2. Restrict or avoid running on uneven surfaces, steps or steep inclines. Test by running on smooth level surfaces and see if that relieves pain.
3. Purchase orthotics for running or try a different brand of shoes.
Suggested Treatment for Injury: 1. Rest (temporarily perform non aerobic, low impact exercises like swimming) 2. Ice down immediately after running 3. Change to new & different shoes 4. Build up muscles supporting injured area; consult physical therapist for specific exercisesView Thread
People who exercise a great deal enjoy being outdoors.
That's why, in any weight loss situation, I think its so important to rekindle that fundamental desire to get outside...to be "unconfined".
The saying goes, "You have to walk before you run" has a much deeper meaning, today, than ever before. Forget the silly "details" of exercise; that can always come, later...What tampon should I wear, what's my max heart rate, which trainer is best, what's the best time...
First, just try to get your butt outside and learn to love it...View Thread
You think you don't have time, now, just wait till the baby comes. As a security officer, you have more time than you could possibly need to make the improvements you want. Time is not the problem.View Thread
"There is no such thing as failure. There's only 'results'." In other words, presently, you're neither failing nor doing nothing...You just don't like the results, is all... Do you really need to be told how to change that? View Thread
I'll add this seldom discussed fact as an example what these major weight losers discover during their weight loss journeys: What you eat is far more important than how many calories you consume...
Two people can both eat a 2,000 calorie diet. But depending on content, one person may burn only 200 calories to process and digest their food. Where as my diet may "burn" as much as 600 (of the 2000) calories. This is the "fallacy" of calorie counting that people simply fail to understand (to their own demise). So many people cry that they can't get "motivated" to exercise when if they simply changed their diet they could burn more calories through digestion than they could ever walk or bike in one hour at the gym!
Note: This is the very reason, btw, why meal replacement "shakes" and "bars" don't work, either. You burn nothing on the backend to digest these "foods". Nutrition without the backend "burn" expended through digestion does nothing to raise metabolism. Eating plenty of lean proteins, beans and lentils & fruits and vegetables raises metabolism, naturally, through digestion.
On a side note, many doctors warn of the dangers of overusing laxatives when fighting constipation. Reason being, it makes the colon and large intestines "lazy" and they loose musculature which exacerbates constipation even more.
Digestive problems (colitis, lactose intolerance, diverticulitis, IBS, Celiacs) are commonly associated with Obesity for much the same reason. Their past diet has made their digestive tract weak and lazy. Now, when they eat something high in fiber, they run into trouble.
Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss! Proper diet is critical for weight loss!View Thread
I won't comment on your lifestyle other than to say it's obvious to you that change is needed (and it gets harder to change as we age).
If anyone reads any of the "before and after miracle weight loss" stories circulating on the internet, you'll notice that the central theme centers around exercise. Those lucky few who lose 100, sometimes, 200 pounds workout, religiously. That's a big piece of the puzzle. From my own experience, daily exercise provides so much benefit, there is simply no more positive lifestyle change a person can make. Continuous, daily activity is essential for weight loss. If you're unwilling or too tired to find time to move a little bit more each and everyday, you're not going to succeed. Tough as that sounds, it's pretty much the rule.
Second, none of them eat or drink, as you do, for "energy". They focus on maximum nutrition with every meal. There's nothing cavalier or impulsive to their approach to eating. It's all planned...There are strict rules to follow...They avoid "accidents", this way. If you notice, all of them lose the desire to eat all the "old" foods they use to enjoy. It's like building a sandcastle to close to the tide. What's the point of all the hard work if a single wave, every night, washes it all away?
Change is tough because it requires a difference in attitude and thinking. I find that education is key to facilitating change. So, study hard and good luck.View Thread