/side fat loss
Moderators: Boss Man, cassiegose
/side fat loss
I'm 22, 6' 210lbs. I have maybe 1-2 inches of fat around midsection that I would like to lose. I have to done any vigorous exercise since last year (winter sucks, don't like skiing or boarding). Ive been trying to run a bit to start cause I know that cardio along with proper diet is how fat is lost. But I can only seem to run/jog for a few mins before heart beats really hard and fast (I know, that's what it's supposed to do) but it's to the point where it becomes slightly uncomfortable and also hurts to breathe, just a little though, nothing severe. I plan to go get a physical soon also. I'm just wondering if anyone had any thoughts or suggestions if this is normal to feel after a year of not exercising? Or any tips on how to start running and eating right?
Re: /side fat loss
Hi Tsk, good to talk to you.
Yes it's probably normal to feel like you do, but in time and with consistency you'll start to feel more attuned to what you're doing and hopefully the sensations will disappear.
I'd suggest this with the running using a fairly flat course..
Do 30 minutes and split it into what are called 10 mini cycles lasting 3 minutes each.
Week 1: You do a mini cycle of 2 minutes 50 seconds walking and then 10 seconds of jogging which is repeated 10 times.
Week 2: You do a mini cycle of 2 minutes 40 seconds walking and then 20 seconds of jogging which is repeated 10 times.
Week 3: You do a mini cycle of 2 minutes 30 seconds walking and then 30 seconds of jogging which is repeated 10 times.
You see a pattern emerging.
When you are able to run for 30 minutes continuously choose from the following as ways to begin tweaking what you're doing.
1. Run for another 5 minutes a week until you're up to 60 minutes.
2. Cover more ground for 30 minutes by running faster.
3. Run at the same pace over a more difficult course.
4. Stick with the same thing.
As for the diet, what times do you eat at and what foods do you eat at those times?
Yes it's probably normal to feel like you do, but in time and with consistency you'll start to feel more attuned to what you're doing and hopefully the sensations will disappear.
I'd suggest this with the running using a fairly flat course..
Do 30 minutes and split it into what are called 10 mini cycles lasting 3 minutes each.
Week 1: You do a mini cycle of 2 minutes 50 seconds walking and then 10 seconds of jogging which is repeated 10 times.
Week 2: You do a mini cycle of 2 minutes 40 seconds walking and then 20 seconds of jogging which is repeated 10 times.
Week 3: You do a mini cycle of 2 minutes 30 seconds walking and then 30 seconds of jogging which is repeated 10 times.
You see a pattern emerging.
When you are able to run for 30 minutes continuously choose from the following as ways to begin tweaking what you're doing.
1. Run for another 5 minutes a week until you're up to 60 minutes.
2. Cover more ground for 30 minutes by running faster.
3. Run at the same pace over a more difficult course.
4. Stick with the same thing.
As for the diet, what times do you eat at and what foods do you eat at those times?
Re: /side fat loss
Thank you very much for your reply BossMan, I'll definitely try what you suggested starting tomorrow morning. Also, I forgot I had a bike so I started riding that, would that be good cardio? It feels better riding it than running but I'm assuming that's because I've never tried to be a runner. As for what I eat, I'm trying to eat better. For example I made a shake with spinach, kale, cucumber, pineapple, mango, banana and coconut water for the morning. I also had 3 scrambled eggs with 2 table spoons of salsa on it. I usually snack on powerbars and other low calorie things like pickles. And for dinner I just had a chicken breast and a salad with balsamic vinegrette dressing I made myself. But honestly the main problem is drinking enough water. I don't know how much I should be drinking, so I end up chugging it which I read was bad. And I always have a slight headache, not a migraine, when I exercise, I'm pretty sure that's cause of the dehydration though.
Re: /side fat loss
Cycling is fine, but you might want to use a fairly flat course for a few weeks and perhaps take it easy and then upscale the intensity a bit week by week, by trying to cover a little more ground each week and then eventually perhaps making the terrain you cover a bit more difficult.
As for the eating, this might work for you. I've posted it before, but tweaks can be made
.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the eating, this might work for you. I've posted it before, but tweaks can be made
.Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.