Day 1 of training.....

In Dec '09, when I moved to Vegas, I was a lean 152 lbs. (5'9"). After 45 months in Vegas, I currently weigh in at 178. Daily meals (plural) at the casinos, including buffets several times a week (I am a big breakfast buffet guy....and evidentally getting bigger) is partly to blame.

Another issue is exercise and activity levels. My first two years of living in Vegas, I chose not to have a vehicle as I have chosen not to my whole adult life. I walked and biked everywhere. In addition to the exercise of just getting around, I would run for exercise several times a week. I no longer run much and in January of last year, I broke down and bought a vehicle for the first time in my life. Vegas is much more spread out than the Philadelphia center city area that I came from, and getting around without a car is more difficult. Also Vegas is not a very friendly bicycle, nor pedestrian city. So where I used to walk everywhere, now, I won't even walk two blocks to the store. I do swim a lot, since moving into my new home, but I can't say there is a lot of exercise involved. I have this pretty deluxe floating recliner. Lol

Issue number 3 is that I am just growing older, now 30's and slowing down a little. I am not saying 30 is old, but it's getting older, towards middle age.

So I decided to combine a weight loss program with running in the Vegas Rock and Roll marathon in mid November. That gives me 12 weeks to get ready and work towards the marathon. That's not a lot of time, but I am not trying to win, just compete and finish and hopefully drop some weight. I participated in the half marathon last year, but my efforts were more of a walk/run combination as I was still recovering from ACL surgery at the time. This year, I hope to compete more seriously and am hoping to attempt the full marathon, but may downgrade to the half if I am just not up to it.

So, Sunday (Aug 18) was day 1 of training. After breakfast, I laced up my new running shoes and headed to the park, planning to start slow...2 miles. Well, I made the 2 miles, but had to walk the last half mile. :-( Getting my pudgy body in shape is going to be quite a choir! I'll keep ya posted.

Good Luck KewlJ!

Being of similar age, weight, height, profession and location I've silently been rooting you on for years. Same weight gain happened to me once moving there. You can do this!

I was toying around with the idea of getting a bicycle to ride around in but the fact there are so many cars and tourists that aren't paying attention it might shorten my lifespan. I have to get in shape as well as I've been slacking since I moved here. The casinos offer free gyms for higher tiers and I should really be taking advantage of that.... Although I hate running since it is so long and boring. I can't seem to stay focused on it longer then 10 minutes or so before I hop on the weights. The only reason why I haven't blown up in LBs is because I don't go crazy at the free buffets.

Good luck to you and keep a log of what's going in, it really helps in getting your exercise goals in perspective.

My exercise regimen involves copious stints of elbow bending and chin bumping.

Its nice to embark on some grand plan but I think you can also just park a block further away and walk to the casino. Or take the stairs rather than the elevator up to that breakfast buffet.

I understand gyms can be good hunting grounds for attractive young females as well, exercise bikes and treadmills being somewhat boring without a companion.

Good luck. 178 isn't really bad for your height, only slightly overweight. 203 is.

A marathon in 12 weeks is WAY too ambitious. Look for training programs for a 10k run and try to get there in 13 weeks. Those goals are quite achievable and involve minutes of running followed by minutes of walking four days a week. You've got to get your body to rest between the runs. But if you trained for a 1/2 maration you know this.

I've trained for a 10k run before (in my early 30s) and ended up running it successfully. I just don't find running that much fun. I prefer to bike so that I can actually get somewhere in a decent amount of time.

Dec 2011 is 20 months ago, not 45. You want to lose weight
stop eating carbs, its really that simple. Eat as much eggs
and bacon and meat and salads as you like at the buffets,
just no carbs. Excercise doesn't make that much difference,
just constantlty watch the carbs. I've lost the same 40 pounds
many times, I know of what I speak.

If you're 5'9", 178 lbs, then your BMI is 26.3, which is slightly overweight. My BMI was about the same 8 months ago, so I had to modify my diet and do some exercise as well. It's down to 24.1 now, so I know exactly where you're coming from. Good luck in the fight against those lbs!

Quote: EvenBob

Dec 2011 is 20 months ago, not 45. You want to lose weight
stop eating carbs, its really that simple. Eat as much eggs
and bacon and meat and salads as you like at the buffets,
just no carbs. Excercise doesn't make that much difference,
just constantlty watch the carbs. I've lost the same 40 pounds
many times, I know of what I speak.

My bad, EB, moved in DEC '09. I made the correction. Eat all the bacon you want sounds like the Atkins diet. Didn't Dr Atkins drop dead of a heart attack? Lol. In my own case, I don't eat a lot, even at the buffets, but a little better eye on things will help. I really feel like the major change in my life over the last couple years is my decline in activity level in both planned exercise as well as the exercise of getting around, so increases there is my primary goal at the moment. I have been a runner all my life so I think I can quickly build up some stamina and do believe a full marathon is doable for me in 12 weeks. Remember, my goal is to finish, not win. (And hopefully lose a few pounds along the way) :-)

Quote: kewlj

Didn't Dr Atkins drop dead of a heart attack

I think he died of head trauma.

Many Casinos are big. You can do a mile just walking the inside perimeter on the way to the buffet.

Long term weight loss success requires a commitment to both exercise and dietary restrictions.

Eat lots of veggies and fruit, bacially a plant-based diet.

Join a health club and work out daily.

Those things have worked for me.

Quote: kewlj

My bad, EB, moved in DEC '09. I made the correction. Eat all the bacon you want sounds like the Atkins diet. Didn't Dr Atkins drop dead of a heart attack? Lol.)

He hit his head on curb in winter in NYC. Do
what you want but you gained weight because
you're eating something that makes you fat.
99% of the time its too much bread or pasta
or potatoes or chips or sugar. Knock that out
and the weight comes off. Alcohol doesn't make
you fat, but it works against you because your
body uses it for needed calories first and then
gets around to burning the fat. Exercise really
makes little difference no matter what you've
been told, its what goes in your mouth that does
it. When I was your age I lost 40 pounds in 2
months on a low carb diet with no exercise and I've
done it 10 times since then.

Quote: kewlj

Didn't Dr Atkins drop dead of a heart attack?

This has to be one of the biggest bad assumptions nationwide. I wouldn't doubt that 80% of America believes his own diet killed him instead of his unfortunate fall. Atkins would suck for me. I love carbs...blah

Going form you current condition of struggling with a 2 mile run to completing a marathon in 12 weeks is very aggressive. Some people can do it and you may be one of those people. It's good to set goals, but it is very easy to get so set on a goal that you push too hard and get injured. Listen to your body. Some aches and pains just go along with training hard and getting stronger, some are tell-tail signs of an impending injury. You must be able to know the difference and not be blinded by your goal. Be grateful that you are running again after your ACL surgery. Feel the wind in your hair, the air deep in your lungs. Enjoy the moment.

Quote: tringlomane

I love carbs...blah

Everybody on earth loves carbs, we crave carbs.
In times of plenty we stock up on carbs so we
have fat to burn in times of famine. But there
is little famine anymore so all we so is keep getting
fatter.

deleted

Quote: EvenBob

Exercise really
makes little difference no matter what you've
been told, its what goes in your mouth that does
it.

This is only mostly true. The current thinking from what I've read and talked to people is as follows :

calories in < calories out
exercise increase calories out -a little-

exercise increases lung capacity, blood flow, muscle mass
muscle mass increase calories out - a little-

exercise mentally makes people pay more attention to what they fuel themselves with
paying attention to what you eat means you tend to eat less calories.
calories in goes down.

I've seen exercise been called weight-losses Robin to diet's Batman. You can do it with Batman alone, but having Robin as a sidekick can really help.

Less sugar and easy to digest carbs helps reduce calories in, sugar spikes in the blood and feeling hungry. Eat lots of veggies, protein, some high fibre carbs. Feel good, run good. But then, if kewlj has done marathon training before, he knows what works for him. The journey can be as interesting as the destination.

Good luck on the training.

Quote:

When I was your age I lost 40 pounds in 2
months on a low carb diet with no exercise and I've
done it 10 times since then.

I leave this statement out there in all it's glory.

Best of luck. If you have a smart phone, I HIGHLY recommend myfitnesspal. It is a free app that will accurately track your caloric intake. It has a barcode scanner and gets easier to you as you use it because you can set up meals and it becomes sortable by frequent items.

I am 6'5" and peaked at 235 after breaking my ankle, but in 2012 I lose 37.5 lbs in 7 months using MFP. Recently, I tore my MCL, but I'm at 205 and really credit MFP for educating me about the relative caloric values of food and how many calories are needed for a certain level of weight loss.

It can be combined with Runtastic or Endomondo, which will adjust your daily goals after exercise.

I can't say enough good things about it and it's free!

Quote: thecesspit

This is only mostly true. The current thinking from what I've read and talked to people is as follows :

calories in < calories out
exercise increase calories out -a little-

A little is right. You need to expend massive amounts
of calories in exercise, like training for a triathalon,
for it to really matter. People kid themselves, they
think I'll keep eating and just exercise it off. Doesn't
work.

Quote: thecesspit

I leave this statement out there in all it's glory.

Losing it in 2 months was the only time I did
that. Now it takes me 6 months. Every time
you lose weight, the next time is all that much
harder.

Good Luck.

I think it is really a combination of diet and exercise to improve overall fitness level (not just lose weight). I am a fairly competitive adventure racer (Spartan Race, Tough Mudder ect) and find high intensity interval training the best way to improve both cardio capacity and muscle endurance. When I train for longer races I only complete 1 long run a week. The rest of my time is spent doing intervals at max effort and I can measure the improvement from week to week. As I am sure you are aware be sure to taper a few weeks prior to the race. You can do it within your time frame easily if you dedicate yourself and avoid injury.

Approach is usually defined by goals.

I'm one of those who believe that the most effective long-term approach to weight loss is a balanced diet with stimulated metabolism.

Running is certainly effective, but without at least some carb intake you will never become effective at running. This is where calories are needed for energy- without energy, don't expect to complete the marathon.
Balanced intake is key, as we all know what happens with unused carbs. If the goal is quick weight loss, cut the carbs. If the goal is to become an effective runner, keep the carbs, but seek a way to balance intake with activity levels.

Don't forget to build some muscle. Not saying you need to look like a bodybuilder, but muscle is a natural fat burner. IOW, a key component of the stimulated metabolism. There's your need for protein- you break muscle down, and use protein to rebuild.
Unfortunately excessive protein intake can go the way of carbs, meaning if it doesn't get used, it's gonna be a detriment.

Fruits and veggies are definitely needed for good health, as these are your primary sources of fiber, vitamins, antioxidants, etc.
Typically, they are low in caloric value, so if your plan includes a high-energy regimen (exercise), you still need them for health, but don't expect to get the results you seek when you don't have the energy (carbs) to exercise properly or the proper amount of protein intake to rebuild the fat-burning muscle.
Keep in mind that most fruits are a natural source of sugars, hence calories.

Types of activity, and the amounts of each, are a key component of the equation.

Aerobic exercise, such as distance running, is definitely good for the cardiovascular system. Dependent upon genetics, most "runners" could probably get away with eating a pound of bacon daily without sweating blocked arteries. (NOT that I'm suggesting they do that.) It also combats diabetes, and reduces risk of osteoporosis (by stimulating bone growth).
Aerobic exercise by itself is not without pitfalls. It does very little to promote lean muscle growth (which is what allows the body to burn calories during periods of reduced activity). Repetitive stress injuries are also a concern. As for using aerobic exercise to lose fat, it only works when done on a consistent basis (obviously not a problem when training for marathons, etc.). So if you're not jogging for at least half an hour at least 3-4 times a week, don't look at it as the ultimate way to shed 40 pounds of fat.

ANaerobic exercise is also important to "shedding the fat". Sprinting, weightlifting/strength training, bodybuilding, etc. Basically any exercise of high intensity with short duration. Muscle burns fat, and this is what builds muscle.
It is also not without its pitfalls. It does very little, if any, for cardiovascular health, and just because one has plenty of muscle does not give him/her the license to consume any type and quantity of food desired. I know many "big, strong" individuals out there who neglect the fact that the body will only use what it needs.

Balance is "where it's at", both in diet and exercise regimen, for long-term success.
As always, BMI is a better indicator than weight. Or if you're an old-timer like me, "ditch the scales and get out the tape measure". Don't forget to have patience, either.

Quote: deedubbs

[MyFitnessPal] can be combined with Runtastic or Endomondo, which will adjust your daily goals after exercise.

It can also integrate with RunKeeper now

I actually ate more ice cream and potato chips during my weight loss. The thing was I counted every calorie so I wouldn't go over my allotted limit. The problem is you're stuck eating ice cream, then nothing else for the rest of the day. It makes more sense to fill up on low calorie foods that fill you up. Beans and baked chicken with broccoli several times a day is more satisfying then cookies and cream.

Quote: EvenBob

A little is right. You need to expend massive amounts
of calories in exercise, like training for a triathalon,
for it to really matter. People kid themselves, they
think I'll keep eating and just exercise it off. Doesn't
work.

About 20%.

2000 extra calories a week is a 1/2lb of fat. 1000 calories/week is 1/4lb. That's not massive fast weight loss, but it helps. It's hard/impossible to go from couch potato to triathlon levels of calorie burn, and if you are that level, you tend not to have weight loss problems but keeping weight up. It's very hard to burn 7,000 calories a week in exercise if you don't break a sweat. But you can slowly increase, and if you can burn an extra 2000/week from exercise once you get to decent distance runs 2-3 times a week (*), it keeps things ticking over very nicely.

But doing some exercise will help. 20/80 is the figure the two trainers I've spoken to directly about this. You certainly can't up your in take 'cos you feel hungry' after exercising, which is a common mistake. But it is advised after a decent run (one hour plus) to take on board some carbs in the 20-40 minutes afterwards to replace the stores in the body. Banana, grain bar, Chia Fresca (my favourite at the moment) etc. 200-300 calories. This helps smooth things out as well.

And doing light weight exercise is good for heart disease prevention, serotonin release, relaxation, Oxygen increase in the blood, digestion, etc. General health rather than weight.

(*) Or weights, or rowing, or swimming, or whatever suits you. As long as it raises the heart rate for a period of time. Interval training is damn effective.

Quote: thecesspit

2000 extra calories a week is a 1/2lb of fat. .

The rule is run 20min and burn 250 calories from fat.
Its not worth it to me to run 2.6 hours a week to lose
8oz of fat. I'd rather walk.

Quote: EvenBob

The rule is run 20min and burn 250 calories from fat.
Its not worth it to me to run 2.6 hours a week to lose
8oz of fat. I'd rather walk.

Fair enough. If you don't enjoy it, don't do it.

I run about 3 hours a week and enjoy it. I don't think much about the 8oz. But over a year, that's 26 pounds. Little by little is good.

As I stated, the exercise isn't good purely for weight loss, but has many other benefits that help with getting healthier, and keeping the weight off.

My idiot son in law runs 3 hours a day and in marathons.
Running is all he talks about, like he discovered it himself.
I wish he'd take a long run on a short pier..

That is indeed more weight gain than is healthy, but remember it is natural to put on some weight age 20-50, then it starts to come off. Kind of nature's way.

EvenBob if you've been successful losing 40 lbs several times on low carb, why not just adjust that diet to a reduced carb, sensible diet and just stay with it the rest of your life, rather than going back to the carbs and putting the weight back on?

Quote: EvenBob

My idiot son in law runs 3 hours a day and in marathons.
Running is all he talks about, like he discovered it himself.
I wish he'd take a long run on a short pier..

Good for him. He's doing something right.

Quote: ewjones080

EvenBob if you've been successful losing 40 lbs several times on low carb, why not just adjust that diet to a reduced carb,

Guess why. Go ahead, guess.

Quote: thecesspit

Good for him. He's doing something right.

You mean being an egomaniac about it? His favorite
way to start a sentence is "I don't want to brag, but..."

Quote: EvenBob

You mean being an egomaniac about it? His favorite
way to start a sentence is "I don't want to brag, but..."

I'll let you decide.

Well, I don't want to brag but... <- lol

....I made 2 miles today, running all the way. It's hard for me to even consider this an accomplishment. It was only a few years ago that I used to run 5 miles, two or three times a week, and Rollerblade 8,10.12 miles a couple times a week. But right now that seems like a lifetime ago.

Anyway it's damn hot out there. Thermometer only says 101 degrees, but there is some humidity out there. Without even looking, I can tell you it far more than our 'normal' 3%. Lol. I am going to have to get to this routine earlier in the morning.

Quote: kewlj

Well, I don't want to brag but... <- lol

....I made 2 miles today, running all the way. It's hard for me to even consider this an accomplishment. It was only a few years ago that I used to run 5 miles, two or three times a week, and Rollerblade 8,10.12 miles a couple times a week. But right now that seems like a lifetime ago.

Anyway it's damn hot out there. Thermometer only says 101 degrees, but there is some humidity out there. Without even looking, I can tell you it far more than our 'normal' 3%. Lol. I am going to have to get to this routine earlier in the morning.

It all starts with those first runs... nice work. I can't quite imagine running in that temperature...

Quote: thecesspit

It all starts with those first runs...

Exactly. I was a collegiate rower and chronically in shape until a rash of injuries sidelined me for about 2 years. After that running even 2 miles wasn't easy or fun, but once I got to 3 consistently, 5 came easily, then 7, and then 10, which is about all my knees can handle, but nothing better than coming home up 1,700 calories!

As for calories, about 500 less than needed to maintain weight per day will drop 1 lb/week.

At 200lbs, I burn about 150 walking 20 min miles and about 170 running 9 minute miles.

Both of the above opinions are based on 7 months of dieting and weighing every meal and mirror the results of my group of friends that were using the same apps/strategy.

My best tips:

Air-popped popcorn, it's difficult to eat super fast and 4 cups is only about 125 calories

Use dry rub (jerk and old bay are my favorites) over BBQ sauce (saves about 60 calories/meal), saves about 2.5lbs/year on 3 meals per week

No recipe that I've encountered failed to work with 1/2 or less of the recommended butter, at roughly 100 calories per tablespoon, that adds up fast!

The one time I lost weight without trying (other than stomach flu!) was when I ran 4-5 miles in the morning before breakfast. My body had no choice but to start burning fat. I was running with a partner, but she couldn't run very fast, so I ran a slow pace (for me). But it really shed weight. I ate a regular breakfast, eggs, bacon, toast, and all other meals the same.

I actually got too thin, and after a 100 days stopped doing that.

Now starting week 3 and I am really struggling. I am using a marathon training schedule of running a fixed amount on Tues, wed, Thurs, off on Friday, half the fixed amount on Saturday (light day), and stretching out on Sunday, followed by another off day on Monday.

My fixed amount is currently 4 miles, and today Sunday, I was hoping to stretch out to 6 miles. But I strugguled mightily to make 5. It was just So ungodly humid out there. Not Vegas weather at all. Lol.

I also have been doing real well with eating. Buffets = 1 plate of food, no desert, except once a week on Mondays, I allow for a desert.

Overall my weight loss is almost non existing @ a total of 1.2 pounds for the two weeks. That included a GAIN of .4 pounds last week and a loss of 1.6 this week. Pretty frustrating.

Knock off the carbs, thats the only way. Your body
burns carb as fuel, and when it doesn't get enough,
it turns stored fat into carbs and burns that. Cut
way down on your wheat and potato and rice and sugar
intake and you'll lose weight guaranteed.

I don't know what you drink, but the most important rule is: If it has calories, don't drink it! I make a weekly exception for alcohol and will drink one cup of milk every other morning, but besides that, nothing with calories...just coffee and water.

Half way through my 12 weeks of training and it is becoming clearer each day that my goal of being prepared for the full marathon will not be realized. I am running 5 miles, 3 days a week, Tues, wed and Thurs, day off on Friday, short run of two miles on sat and stretching out to 10 miles on Sundays, before another rest day on mondays. There are 6 weeks remaining before the marathon and the training schedule says to tapper off two weeks before the actual run.

So, I have all but downgraded my goal to the half marathon, which is OK, as this whole exercise wasn't really about running the marathon, it was more about being more active, getting in better shape and losing some weight. The marathon just happened to fall within the time period, so I made that my goal. I have lost 12.2 pounds over the 6 weeks I have been at it. In addition to being more active, I have been trying to eat better and less. Less desert @ the buffet...lol. I have cut out all beverages and only drink h20 with my meals. No sense wasting calories on fluids. :-) I'd be really pleased if I can be down a total of 20 pounds by marathon day. That would still leave me, maybe 5 pounds heavier than when I moved to Vegas 4 years ago, but that's better than 25 to 30. :-)

I'm not as certain as EvenBob that low carb is for everyone, but I do think it's the only way for a lot of people who don't realize it and have been convinced it's dangerous.

I'm 35 and realized last summer that my blood pressure was really out of hand. I was getting pretty heavy too (232 at 5'9"), but wasn't as worried about weight in and of itself. For years, I'd eaten 3300 calories at 50+% fat and I wouldn't gain weight unless I ate starches (which were almost always potatoes). Then, my diet drifted, adding more potatoes/meals/calories, and my health slowly went down. I've since lost 22lbs, the last 2/3's of on a 60% fat diet (2300calories/ 100g carbs/ no potatoes), along with lowering calories and doing other things (intermittent fasting, finding a good multi-mineral, ...) I feel better, but also interestingly, my exercise tolerance is up quite a bit.

10-15 years ago my dad had a minor heart attack and couldn't get his cholesterol down. I got him on The Zone and it plummeted 100 pts in short order. The doctors barely acknowledged his dietary adjustment. It makes me angry when people continue to insist on low fat diets for everyone.