1 Month in!

So, for the last 4 weeks, I’ve changed radically what I eat and the amount of exercise I do. And, I’m pleased to report it has had an affect! Firstly, I’ve cut out all of the crap I eat. I’ve also changed the volume too. For example, sticking to the recommended portion sizes for cereal. Have you ever looked at the side of the cereal box and read what they state for portion size. I’d routinely fill my bowl with flakes and tuck in. Weigh a portion, you’ll soon get used to how much you need. One sandwich round instead of two for lunch and lots of fruit and vegetables during the day.

I now eat little and often. This stuff works! Most of us know what we should eat, but you need to find out what the calorie content of your food is so you know approximately what you are eating each day.

Exercise is so important. I swim 3 or 4 times a week. I run and I use the exercise bike. When I started swimming, I struggled up and down for 16 lengths, completely knackered at the end of it. Now 4 weeks later, I’ll do 34 lengths, half of which are front crawl. Hell, I feel like Michael Phelps!

What has all this exercise and watching what you eat meant. Well, I’m definitely fitter. I feel well. And, importantly, I’ve lost weight. I stated at 86.2KG, I’m now 84.1KG. 2.1KG (4.5lbs) in 4 weeks. I’ve set a target, very important and I know, if I continue doing what I’m doing, I’ll get there. I do miss the cookies though!!

Yep, its hard to start!!!

Ok, guys, no one said this was going to be easy! I’ve been out for a couple of runs recently and I think I’ve learnt an important coupe of lessons.

Firstly, if you are looking to get back into shape after a long period of inactivity, it can be extremely difficult to get yourself started. You need to remember what your end goal is. Keep in mind what you want to achieve. Weight loss, toning, feeling fitter. Whatever it is, you need to visualise what you will feel like once you have acheived your goal.  If you are not specific about what you want as an end result, guess what, you’ll acheive exactly that! Have a goal, dream it, visualise it. Get there!

I’d also like to address using running in your exercise regime. Running is not a particulary efficient method of exercise. If you cycled the same distance on a bike, then you’ll use far less energy. So running and calories burning are happy bed fellows. Running sets in place a chain of events withing your body. Firstly, your heart rate increases. Its true the harder you work, the harder your heart works. Within reason and cetainly within your own boundaries. This blog is written to assist the older person. Someone in their forties and fifties. I’m guessing that most of you are big enough and ugly enough to know your own bodies. Dont overdo it and consult your doctor if you ave any worries.

And this sort of leads on to my main point today, you know, getting fit is not a race. I went out for a run the other evening and was timing myself. Pounding away at the pavement, pushing myself to go faster. Thats not what this should be about. Exercise that increases your heartrate is good. Making it explode is bad. So, concentrate on a good steady, challenging pace that will make your heart work and make you sweat. If you do this two or three time a week, and eat the right things, then you’ll rapidly start to see a difference in how you feel and how you look.

If you want a mentor then as I’ve mentione before, take a look here.

http://hop.clickbank.net/?grino3/abandond2

Great exercise plans and great online help that is cheaper than the gym. Perfect.

Until next time, dont go mad over Xmas. Enjoy, but remember what your end goal is. (So not too many turkey sandwiches then.)

Keeping Fit and Growing Older.

I dont know about you, but, as I get older, its increasingly difficult to stay in shape. I’ve never been lazy, but, now I’ve passed into my forties, it takes a lot more motivation to keep exercising. I’ve got a “middle age spread”, normally its spread out in front of the TV.

Still, we dont keep snacky food in the house, I’m not a huge eater and I dont drink alcohol from one week to the next, so just how much exercise do I need to do to prevent my waist line increasing?

There doesnt seem to be much information out there for us guys and girls who are, well lets say, a little less subtle than we once were. I hope to change that, and give you some informative advice on where to look and what to do. I’m no doctor, so if you are starting out on a new regime for a new you, please consult your doctor before you start. Well, I’m going to be updating this blog with my progress.

OK. Firstly. Before you begin any exercise, dont forget to stretch. If you are running, stretch those calfs, thighs, hamstrings and groins. Start at the bottom and work up. Make sure you are really stretched and warm. Start of running nice and smoothly and at a nice pace. If you are going to use running as a part of your fitness regime, you’ll need to formulate some goals and I’ll help you with that in a later post.

I used to play football to a fairly high standard. (Back in the late 80’s/early 90’s!!) and the concept of warming down after training or a match was unheard of, but, I promise you, you’ll feel so much better for it. So, when you have finished your workout or run stretch those muscle you’ve been working much like you did before you started. 5 or 10 minutes at the start and end of your exercise will certanly eleviate the possibly of pulling muscles and feeling stiff the day after.

 

A great new product that I’ve seen on the TV is milife. The can be found at www.milife.com and their system gives you a method of tracking your exercise plan on line. It looks great and well worth a try if you dont have the will power to stick to an exercise plan yourself.

I’ll do the leg work (no pun intended) so you get clear concise advice on exercise and where to look. I do think this guy is worth a look:-

Sebastian is not old, well if I’m not, he’s not, but he has come up with some cracking programs that I urge you to try. What can you lose except a few pounds? By the way, Sebastian has just 3% body fat!!

http://hop.clickbank.net/?grino3/abandond2

It’s never too late to start. Don think, “oh, its Xmas soon, I’ll start in the New Year”. Do it now!

 

Til next time.