So don't start adjusting your metabolism until the second or third week.To find more niches for creating blogs and forums in, visit our sister site FindANiche. By the second or third week you are just losing weight. In the first week of any diet program, you are going to lose 2-5 pounds of fecal matter, plus a some actual weight. Really the only way to determine if the metabolism estimates of the software are correct is to start losing weight, and check your cumulative weight loss against your cumulative calorie deficit using the 3500 calories per pound rule. If you use the software, it also gives you a spot to type in your weight every day (or every week), and it adjusts your metabolism for your new weight. (using the 3500 calories per pound rule). I might have got lucky with Fitday PC because the estimates of calories burned have been very close to my actual weight loss. That becomes the default for every new day, but you can also override it for any particular day you want. On weekends I pick "seated, some movement". calories out you just have to make sure you get the "calories out" part right.įitday PC allows you to specify a different activity level for every day of the week. Jwolf wrote:It really is just a matter of calories in vs. You are doing short runs at an easy pace, so you don't need a rest day. Slow running will actually help with your endurance. You body will have a harder time recovering from injuries when you have a calorie deficit. Your typical midweek runs should be 30-45 minutes. A large cut in mileage will suppress your hunger. Anything over an hour is going to make you feel ravenously hungry. Lower body muscle loss will be minimal for a runner, especially if you do a lot of training on hilly terrain. Upper body muscle doesn't make you run faster, so you may actually want to shave some muscle off. If you have a lot of upper body muscle, you may choose to delay the weight training until midway into the weight loss program. Do weight training for your upper body, and lift the heaviest weights possible for 6-12 reps. Your body will turn unused muscle into fuel. Do weight training for your upper body.Its really hard to hit the RDA of every essential vitamin and mineral while you are restricting calories. You need to restrict 3500 calories to lose one pound. Weight yourself frequently, and vigilantly manage your calorie intake and calories burned.So I ended up targetting a certain number of calories eaten. I started out targetting a certain calorie deficit, but I found myself behaving like I had exercise bulimia. Be sure to track calories burned too! You can either target a certain calorie deficit every day, or target a certain number of calories eaten every day. There are lots of great and inexpensive software packages available that streamline calorie counting. Low carb diets will result in some of the most unpleasent bonks of your running career. The fitness you lose through a short period of reduced training will be completely outweighed by the speed you gain through the weight loss. Just remember that every pound that you lose is going to take 2-3 seconds per mile off your pace. If you do decide to do a race during the weight loss, keep it to 10km or under, and treat it like a 'B race'. You shouldn't be training for any other race while you are losing the weight. My goal date is the day when my 18 week marathon training program starts. Pick a date to finish the weight loss, and stay focussed on reaching your goal weight by your goal date. And when you are training for a race, you are targetting a certain known date. Treat the weight loss like your next big race.Here are some tips that came out of my own declydesdalization that may help other clydesdales and athenas to move their racing up a level or two: I could either start losing weight to maintain my speed and fitness on reduced training, or I could just keep eating like a clydesdale, and lose my speed and my fitness. I was training for my fourth ultramarathon, a 100km road race, when I finally had to reduce my training a lot or the injury wasn't going to get better. It finally took an injury to sideline me. But part of training smarter, not harder, is looking at your own physique and comparing it to the fast guys. Maybe you're in denial about why you aren't fast (like I was), and maybe your're thinking about perhaps trying out 100 km weeks to get faster.
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