Week 3

This week I had a bit more luck keeping with my program of running. I managed to get in 3 runs of 25 and 28 minutes, with 5-5 minutes of warmup and cool-down added in. The fast increase in my stamina has slowed somewhat, as some of the runs semm more difficult then others, even with the same parameters (speed, incline, etc. ). I did two of my 3 runs indoors, on a treadmill, as the weather was lousy all week.

I am also doing the 100 pushups program, to develop some upper body muscle. It is also slow going, though I am seeing some improvements already. I am up to about 17-20 pushups in a row, which is a great result for me, though far away from 100....

So slowly, but surely, I am on the right track. I will have a business trip next weekend, so it will be tougher to keep eating properly, but I'll do my best!

Week 3
Starting weight: 98 kg (216 lbs)
Weight today:96,4 kg (212
lbs)
Change from last week: 0,6kg (1lbs)
Goal: 82 kg (180 lbs)
Kg to goal: 14,6 kg
BMI today:29,75
Running this week: 3x , Total of 13,4 km (8,3 miles)

Week 2

The second week of my journey to get fit didn't start out too well. I got a bad cold, and could not run for a few days. I did manage to get in 2 runs, and I tried to stick to a reasonable diet, but I wish I could have done better. I'm on week 6 in the c25k plan. It is basically the same as week 7, but at a slower pace (around 8,5km/h, for 25 minutes). I still am uncertain about increasing my pace, as even with this slower pace, my heartrate goes above 170 after about 15-20 minutes, which is too high by most accounts.

Next week I plan to fit in the 3 runs that I plan. All will be 25 minutes of running, with 5 minutes of warm up walking, and a 5 minute cool down at the end. Weather permitting, I want to do at least 2 runs outdoors, as I find running outdoors more fun, though more challenging as well.

I will sign up to a 6,5 km race, which will be in mid April. I know 6,5 km is more then the recommended first race distance of 5K, but there are no 5K races in my time frame. If all goes well with the 6,5, I'll definetly run at least a 5K and try for a 10K this year. Ambitions I have, lets see if I have the persistance and disipline. Right now, I am really enjoying my runs, and am proud to be able to run 25 minutes in a row (even though it is a slow pace). I couldn't do 10 minutes 3 months back ....


Foodwise, I have ordered a vegetarian menu for lunch at work for the whole week. I'm not going full vegetarian, I just want to decrease my intake of meet and increase my vegatable intake. The best way is to eat one vegetarian meal a day. I also am eating oatmeal for breakfast most days, as I heard that the fibers in oatmeal are great for the cholesterol level, and are also very filling, so I'm not hungry all morning. I'm doing less good with the dinner part of my diet, but at least I am cutting out most processed foods, and non-wholegrain bread. Its a start..... I should cut out my daily glass of red wine, or at least have it only every other day, but wine is one of my favorite vices, so I can't resist the great Bardolino that I bought in Italy a few weeks ago. I heard that red wine is good for you, in moderation, so this can be considered medicine... (I know, I know, I'm making excuses, but hey, at least I'm trying....)

My weight loss is 1 kg this week, which is within "statistical error" margins, so basically I was stable. I just hope that I can maintain and increase this loss



My stats:

Week 2
Starting weight: 98 kg (216 lbs)
Weight today:97 kg (214 lbs)
Change from last week: 1kg (2lbs)
Goal: 82 kg (180 lbs)
Kg to goal: 15 kg (33lbs)
BMI today:29,9
Running this week: 2x , Total of 8,4 km (5,2miles)

Blogs and podcasts

I thought I's share some of the blogs and podcasts that help me to keep motivation, even when the last thing I want to do after a tough day of work is go out and run or go to the gym. These blogs and podcasts also have good advice and great examples to follow.

My top 3 are:

-Phedippidations . a podcast by New Englander Steve Runner, about everyday issues and advice about running. Steve is a great host and really shares his thoughts with the listeners. I am working myself through the archives, I am at podcast #78 at this time.
- Fitness Rocks: by Dr Monte, who posts weekly shows about healthy living, including diets, fitness, supplements, recommended foods, etc. A very informative and well researched podcast with great, useful content
- Andrew is getting fit : A blog by Andrew, a guy from New Zeland, who used running to lose weight and chage his life. Andrew has a great story to tell, with his regular bloging.

In addition to the above, I read many other blogs and listen to various podcasts, especially during running (I have found that my runs are easier if I listen to podcasts, as opposed to music on my iPod. It probably keeps my mind occupied better.... Who knows). I also listen to these in my car, instead of radio nowadays.

If I find any new blogs or podcast worth mentioning, I will surely have additional posts about them later on. I only recenty started running and weight loss seriously, so I am very much a novice in this!!!

Getting started, week 1.

I am starting to blog my journey to getting fit. I have been overweight for most of my adult life, despite constant efforts to lose weight and to become fit. Right now, I am 98 kg (216 lbs), and 180 cm high (5"11'), with a BMI of over 30, which makes me obese. When I saw this reading on the weight, I was shocked. I always considered myself overweight, but never obese. Talk about a rude awakening!!! Also, a my cholesterol levels were high, so I had all the risk factors in the book (though I did quit smoking a few years ago).

I started the C25K program in mid December. For those of you who do not know this program, it is a 9 week walk-run program intended to get anyone from a sedantary lifestyle to running 5k (3,1 miles) distances. I am now starting week 7, having repeated some days before moving forward in past weeks, as I did not want to push myself too hard, to avoid injuries. I bought a Polar heart rate monitor and an iPod, to help me track my training (and to keep me from getting bored on the road).

Part of my motivation is about health, the other part is more about vanity and self esteem. I am getting married to a fantastic girl this summer, and I would like to look reasonably good on the photos. (I looked at some photos of us from previous holidays and trips, and I look terrible on them, with a big belly and a general pudgy look). My fiancé says she likes me as I am, but I need to lose weight for me, as well as for her. I am sick of being overweight and not being fit. I am confident that many aspect of my life will improve with training and weight loss. My main focus, initially will be to get an endurance base for running, though I am trying to pay attention to eating habits as well.

I am listening to several podcast, which help me stay on track and to keep motivated. I'll write about these in a later post.

My goals for the year:

-lose 16 kg (35 lbs) by the end of summer (august 20)
-run a 6,5 k race in April
-run a 10k in the autumn
-do the 100 pushup challenge , reach 40-45 pushup reps.
-keep a 3 days a week training schedule for running
-eat healthier, with more fruits and vegatables, less saturated fats and almost no sweets and soft drinks
-lower cholesterol levels to within healthy limits
-feel better about the way I look and the excersize I do.

I would really appreciate any help and comments and motivation that you can give, I am sure it will help a lot!!! I plan to post every week (on Sunday or Monday), so if I miss one post, feel free to remind me and keep me accountable.

My stats today:

Week 1
Starting weight: 98 kg (216 lbs)
Weight today: 98kg (216 lbs)
Change from last week: 0kg
Goal: 82 kg (180 lbs)
Kg to goal: 16kg (35 lbs)
BMI today: 30,25
Running this week: 2x , Total of 8,2 km