From Monday January the 7th to January the 1. I lost over 4. 0 pounds within the first three months and I’m still going strong! The diet and program I describe below can typically produce 1. Note to women: Yes, you do lose weight differently than men. Your metabolisms are different and it’s important to keep this in mind. This post outlines solutions for women as well (our mom lost over 2. Here are my before and after pictures to checkout: The First Day and Week 2 weigh ins here: Initial Weight: 2. Pounds. Week 2 Weight: 2. Pounds. 15 pounds lighter in 2 weeks – needless to say I was pretty excited and this definitely helped me to keep going. I followed a customized fat loss program for 9. There is a female and a male version of this program. Marathon experts often suggest that 16 weeks. 43 And Pregnant Statistics Eating Healthy Before Pregnancy Teen Pregnancy Background Information43 And Pregnant Statistics Conceive Pregnancy Ovulation Icd 1043 And. Click here if you are a women. If you are a man, click here. After the 9. 0 days this is where it took me: Initial Weight: 2. Pounds. Day 9. 0 Weight: 1. Pounds. Here is my before/after picture for the initial 9. I threw in a recent update from about a month ago – still going really strong like this. My brother, Devon had very similar results as well (although much less to lose). Even our mother was able to drop 2. Want more info on the program? If you are a women, click here. If you are a man, click here for your program. This has been life changing and actually a lot of fun! This post is meant to be a recap on the types of lifestyle changes we’ve made and and overview of what we did to lose this weight. We hope it can help as many people as possible. Although we did end up exercising a bit, most of the losses we noticed were from optimizing a meal plan and program that worked specifically for us. If you’re serious about losing some weight then you might want to check out the customized fat loss program (for men) Or its sister program called the Venus Factor (for women). Marathon Training Guide - Multiple Marathons. Running More Than One 26-Miler A Year. One participant in my Virtual Training Bulletin Boards posted a message after. User Reviewed wiki How to Train for a Half Marathon. Four Parts: Getting Ready for Half Marathon Training Following a Training Plan Putting Your Training into. POPSUGAR; Fitness; Beginner Fitness Tips; Half-Marathon Training Schedule For Beginners 16-Week Half-Marathon Training Schedule For Beginners. It has one of the best free marathon training. Please take some time to review some of the post, but much of the info was taken from this program (Men: click here. Women: click here. The video on the page is about 2. The program is only about $4. I used to spend on pizza every weekend. Follow the link below to check it out. It’s crazy what dropping as little as 1. How to Run a Half Marathon. At 13.1 miles (about 21 km), a half marathon can be a highly rewarding challenge for athletes of any level. Half marathons are a popular. NOTE: Before you ask a question, search the comment threads for answers. The answer is probably already in there! It was going through this process that sparked my renewed interest in the health and fitness community and snow balled into me being much more passionate about all this. If you’re looking to lose weight quickly, there are three things you need to optimize or focus on: Your diet – what you eat and drink. Your exercise – timing and duration of specific exercises. Supplementation – speeding up the process with the help of safe drugs. I really think that the best way to lose weight is by optimizing your diet. More specific it’s to manage your blood sugar levels and eat for your specific metabolism. Women, click here to see the program that’s specific for the female metabolism (this is how our mom lose her weight. Men, click here to check out the customized fat loss program for guys. I lost my weight by only optimizing my diet. I changed what I ate dramatically and literally melted the weight off. I remember waking up on the fourth day after starting this in complete amazement by the fact that my fingers felt skinny. I’m not sure if it was the amount of salt I ate or what, but my fingers and hands have felt fat for the last year – this alone was enough to keep me going. For the sake of this overview, I will not go into any detail on supplements (as I have yet to learn much about them), and will only briefly touch on exercising. Instead, I’ll focus on optimizing diet for rapid weight loss. So how did I lose this weight so quickly? I kept my blood sugar from spiking by following a fat loss program built for me. It was quite similar to the slow carb diet. The methods I used were from the advice I found from a variety of locations, surrounding foods and how diet alone can make for some amazing weight loss. You can get the program we used for this right here: women click here – and – men click here. Not going into details of the diet (you can read that yourself). These were the key changes I made that I know helped with the rapid weight loss. I ate a big, high- protein breakfast. I love my breakfasts. It’s crazy to think that I could lose 1. It’s great though because in the evening when I sometimes get cravings, I will just remind myself how awesome breakfast is going to be. I included a picture to the right of a typical breakfast that I will eat. It’s three fried eggs, 4- 6 pieces of bacon, and fried mushrooms, onions, and beans. Delicious. Lets be honest, there were mornings that I just didn’t have it in me to make this. For those mornings I would fall back to just 2- 3 hardboiled eggs, or a single hardboiled egg and a protein shake made with water + whey protein isolate. Since I work from home, I can typically take the time to make a big breakfast, but probably 1/6 days I would have to fall back to the quick breakfast. Remove most dairy products. This wasn’t a huge issue for me. I haven’t drank much milk since junior high, and although I do enjoy cheese on almost everything it was easy enough to give up. Luckily, I could still use butter to cook with, and if you are like the many people that love cream in their coffee – this is okay as well as long as it’s heavy cream and not milk. Cheese is a big part of my cheat days as I explain below. Water, Coffee, or Tea. This was one of the biggest challenges for me. That said it is crazy how fast you can lose weight quickly if you simply cut out drinking unnecessary calories. Admittedly, I’ve historically enjoyed a beer or two over dinner at home – and even more than one or two if out with some friends. Although I don’t think there’s anything wrong with a beer a night, or a glass of wine a night, I know the former is not great for losing weight. If all you have is two weeks to lose weight, you’re going to have to be very strict with this rule. Luckily you can still drink any water- based drink such as coffee and tea, so it’s not all bad. I usually have a huge glass of ice cold water plus one or two large cups of coffee in the morning to kick start my day. I often use cinnamon to flavour my coffee – it’s a great tip for those of you that really enjoyed adding milk. No white carbohydrates. In fact, anything that is white or can be white. So no pastas, no rice, no breads, no oatmeal, no potatoes, etc. However, I still ate a ton of carbohydrates. I just ate better high- fiber carbs such as black beans, kidney beans, and lentils. The latter I didn’t really enjoy, so most of my meals were made up of beans. The picture to the left is an example of what I would eat for supper. This night I had a spread of black beans, cooked frozen veggies, and sliced ham. I basically substituted the ham for any other meat – chicken, beef, or pork mostly – and alternated between black and kidney beans. Note – if you find your food getting bland, try using mustard and pepper. For lunch, I’ll often take 1/2- 1 can of tuna, 1- 2 cups of frozen veggies, and a big scoop of bean, cook in the microwave, add a couple squeezes of mustard and pepper and shake. Moderate 2. 0 minute weight resistance twice per week. When I was reading the Four Hour Body, it really got me interested in how the body works and how it deals with exercise, food, etc. This is one thing that I think really helped me – especially during my cheat days. I will do a light to moderate 2. Bicep curl x 1. 5Air squats x 5. Military shoulder press x 1. Wide arm pushups x 2. Against- the- wall tricep extensions. As many close- grip pull ups as possible. Calf raises x 3. 0The goal of the workout was to promote food storage to muscle instead of fat – this is especially important during your cheat days. During my cheat day I will look to do the air squats + tricep extensions even if I’m eating out. I didn’t go to the gym at all for this, instead I just took a couple old 2. If you don’t have a pull up bar don’t buy one, simply exchange the exercise for a back row or seated back fly exercise. I also don’t own a weight bench so no need to spend your money on that. What I’ve learned since losing even more weight is that these workouts are pretty important if you want to lose weight fast. They aren’t necessary but they certainly do help shed some extra pounds by keeping the fat off, especially on your cheat day. I gave myself one cheat day. I say one cheat day, because I wanted to illustrate the fact that this diet can be used for people wanting to know how to lose weight in 2 weeks. If you are only using this as a fast way to lose weight, then you’ll only want to indulge in one cheat day during your two- week period. However, I now give myself every Saturday as a cheat day. I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited- calorie diet (which this isn’t, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week. Personally, I find the cheat day important because it gives you something to look forward to. This diet is a huge change from most Westerners’ lifestyles. With the diet comes a lot of cravings, especially in the beginning. I would make a little note of anything that I was craving and made sure I went out and bought it Saturday morning. For example, this is what my first cheat day looked like: Breakfast – bacon and eggs with hash- browns, toast, a ton of ketchup, and a fruit smoothie. Snack – Full bag of All Dressed potato chips and a large bag of sugar candy (Cherry Blasters)Lunch – Entire box of extra cheesy Kraft Dinner. Snack – 2 large Caramilk chocolate bars. Supper (and evening snack) – 1/2 large poutine, a few garlic fingers and 7 slices of a 1. Half marathon training programme. The experienced runners will tell you that if you can run 1. We agree, but preparation is everything and the simpler the plan, the better the plan. Image by Amy Ebedes. The half marathon is the most popular distance in South Africa because it’s long enough to test even the most hardened ultra runner, but short enough for anyone to achieve. It’s also a great way to see if you’ve got the metal to run a marathon and beyond – no matter how long the Two Oceans and Comrades are, running a half is certainly a significant athletic achievement. Also add in that the training is manageable compared to marathons and ultras, and you recover quicker. Whether you choose to run a half or a full marathon depends partly on time and commitment: How much time do you have to train? Marathon training programmes usually last from 1. In contrast, our half marathon training programme takes only 8 weeks, and it will get you to the finish line as well as ensure that you make it to the starting line healthy and ready to do your best. Not only will you need to invest less training time while preparing for a half marathon than a marathon, your injury risk will be lower. Plus, you won’t need to worry about all those super- long runs on weekends, and there will certainly be less to worry about on race day. Many marathon veterans appreciate that half marathon training requires lower mileage, which means they can run those kays at a faster pace than they would for the marathon. Get Started Below you’ll find two different half marathon training programmes, each 8 weeks long. One is for novices and the other for slightly more advanced runners. Choose the one that suits your needs best and go for it. Download the 2. 1km Novice Training Programme. Download the 2. 1km Experienced Training Programme. Marathon Training Academy. I’ve lost 1. 40 pounds, about half of my body weight. I didn’t have surgery or use medication; I lost the weight the old- fashioned way, through diet and exercise. I understand that’s not a sexy answer. People want a quick fix, a powder, a plan, something they can purchase with monthly installments and VOILA! Weight loss guaranteed. Still, folks want something to hang their hat on.“She RUN MARATHONS? Well of course that’s why she lost weight!” is what I often hear. The Right Way to Carbo- load Before a Race. Carb Science. When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body's most easily accessible form of energy, but it's not the only source, says Ryan. During a half or full marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel. When you run out of glycogen during a race you hit . Benjamin Rapoport, a 2: 5. Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy- to- digest options. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. Both nutrients fill you up faster than carbs and take longer to digest, she says. Pick jam—not butter—for your toast, tomato sauce in lieu of alfredo sauce on your pasta, and frozen yogurt instead of ice cream for dessert. How Much? You can't completely fill your muscles with glycogen from just one meal, . Since you're running very few miles, the glycogen will accumulate in your muscles. At this point, 8. Katz. Ryan recommends eating about four grams of carbs for every pound of body weight (for a 1. More: Get the Runner's World Cookbook—1. During his research, Rapoport developed an even more precise formula, which runners can access at endurancecalculator. VO2 max, and predicted finishing time. It's important to keep in mind that you're most likely not eating many more calories per day than you were during the thick of your training—it's just that more of those calories are coming from carbs. If you step on the scale while you're carbo- loading, be prepared to see a number that's at least four pounds more than your usual weight. The extra pounds mean you get a gold star for carbo- loading properly. That means your body will be hydrated and fueled as you start the race, ensuring you cross the finish feeling strong. Good Eats. A day of carbo- loading for a 1. Breakfast. 1 bagel with 2 tablespoons strawberry jam (7. Morning Snack. 2 Nature Valley Oats 'n Honey Granola Bars (2. Gatorade (1. 4 g)Lunch. Afternoon Snack. 1 Clif Bar (4. Gatorade (1. 4 g)Dinner. Swedish Fish (5. 1 g)Carb Total: 6. Perfect Timing. What to do before race day to ensure your tank is full. Weeks Before: Practice loading. Two or three days prior to your longest run, start eating more carbs and less fat and protein. Pack plenty of snacks, like sports bars, pretzels, and crackers. Check menus online and make restaurant reservations. Days Before: Switch to carbs. From now through your race, 8. Eat on the early side so you have lots of time to digest..
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