Forums/

Newbies

Karl S.
Karl S. Sendmail

fat man needs advice

posted almost 2 years ago | Report

hi all
Just a few lines about me im a 270lb X bodybuilder who needs to lose about 70lb ive been reading all the coments about the couch to 5k and would like to ask your opinion's do you think it will work as i havent ran for years as in bodybuilding the last thing my trainer would want me to do was run hope to hear from you soon Karl

Respond

17 posts

scroll to bottom
  • Carol A M.
    Carol A M. Sendmail

    New here myself but I think its a great workout and can get you where you want to be. What have you got to lose? If you don't like it you can always try something elce.

    posted almost 2 years ago

  • Bo A.PRO
    Bo A. Sendmail

    I'm not on the C25k program but simply working my way up to 1/2 marathon distances and to lose weight. I started out past your weight (325lbs for me) and I'm now down to 234lbs. Its taken about a year for most of the weight (from 294 to 234)... but the total time has been 18 months. In that year I've gone from not being able to run a whole mile to running 19.7km (12.3 miles) with one short (minute) rest for water at the halfway point. And most nights I run 5k without stopping or walking.

    What I can say is the C25K program looks sound and a lot of folks swear by it. For me... I'm pretty self competitive and so all I needed was a running watch with an HRM and I competed with myself over time and heart rate. Trying to get a little better each time. Now I use a Nike+ Sport Kit with my nano and just track my time and distance. It keeps me motivated and gets me running.

    My point, is you can do... you can do with C25K or any other program... you just have to commit yourself and stick with it (you're having been a body builder says you've got commitment so, you're already one step on the route.)

    Oh, and welcome aboard...

    posted almost 2 years ago

  • Greg S.
    Greg S. Sendmail

    Running may be hard on your hips and knees. Actually, it will be! You may want to consider cycling. It's not as calorie burning as running but there is zero stress on knees and hips. It's also fun because you get to see some scenery as you're putting in some long miles.

    Whatever you decide I strongly recommend using a heart rate monitor while training. The HRM will "keep you honest" as the perceived exertion method can be rather hit-or-miss.

    Good luck! BTW, I'm also an ex-bodybuilder who ran once-in-a-while.

    posted almost 2 years ago

  • Nick
    Nick Sendmail

    Karl,

    I'm not sure what you mean by..."the last thing my trainer would want me to do was run". Maybe you can clarify what you mean.

    If you need to lose 70lbs...running is a great way to help do it.

    - Nick

    posted almost 2 years ago

  • Karl S.
    Karl S. Sendmail

    I meant my bodybuilding trainer didnot want us to run only to walk the weight off also I do have a heartrate monitor so I'll wear that cycling is a good option as I would like to do a triathlon but I know that's a long term goal thanks all. Karl

    posted almost 2 years ago

  • Sara
    Sara Sendmail

    I'm doing the C25k and love it. I started only about 25 pounds lighter than you (I'm 5'4") and loved it. It definitely eases you into the program, but that's not to say it's easy! You have to listen to your body more than anything else. If you're feeling pain, or if you think you might have knee or hip issues based on previous injuries, than you may want to consider something else. I stopped before I was finished because I started seeing a dietitian and was on a really restricted diet. Since I've started again, I'm on week 6 and love it even more than the first time, and I don't run at the pace they recommend (10 min mile)...that's too fast for me, so I've tailored it to my needs. I really like having plan for each day of the C25k. Don't be afraid to repeat a week (or several!) if you're still being really challenged! Good luck to you!

    posted almost 2 years ago

  • Karl S.
    Karl S. Sendmail
    in reply to what Sara said:I'm doing the C25k and love it. I started only about 25 pounds lighter than you (I'm 5'4") and loved it. It definitely eases you into the program, but that's not to say it's easy! You have to listen to your body more than anything else. If yo... read more

    Thanks sara I looked at your profile wow 45lb that's amazing I'll follow ur lead and see how it goes I think I'll start tomozz

    posted almost 2 years ago

  • Thomas H.
    Thomas H. Sendmail

    Your best bet would be to start of walking, then build your way up to a fast walk, jogging then get to running. if you havent ran in a while theres a good chance you could do harm to your body if you try starting at a level your body is not use to. You should also consult your dr. for his advice as well. Motiviation is a key step. set out daily goals for yourself and reach them No excuses. Im sure as a Ex Body Builder you know the importance of the foods you eat, if not get with a nutritionist. Also mixing up cardio with weight training is a great way to burn the fat. Start off with cardio then hit up a large muscle like your lat's or chest, or hams. Hitting the major muscle groups after coming off a nice cardio warm up will send your body into fat burning mode. Good Luck

    posted almost 2 years ago | edited almost 2 years ago

  • Sara
    Sara Sendmail
    in reply to what Karl S. said:Thanks sara I looked at your profile wow 45lb that's amazing I'll follow ur lead and see how it goes I think I'll start tomozz

    Thanks! It's defintely not just the exercise though...food is a HUGE battle for me, more than the working out I'd say! I'm working with a dietitian and see her weekly which has been a big thing for me, but I'm finding that those weeks that I'm struggling with the food, I think the exercise helps balance things a bit more. Definitely don't want to use that as an excuse though to eat whatever!

    posted almost 2 years ago

  • Peter L.PRO
    Peter L. Sendmail

    Karl,

    I've lost about 20 lbs through running, and it's a great way to burn calories and shave off pounds. Take it easy pace-wise, slowly build up fitness and stamina, and eat well and you'll definitely begin to reap the benefits.

    There are a bunch of people here on dailymile who have some incredible stories of weight loss achieved through getting active - a few weeks ago we had a theme where people posted before/after pictures showing how just how beneficial exercise can be. I collected a number of these, and you can view them here: http://www.runblogger.com/2010/02/losing-weight-through-exercise-and.html. In the weeks to come, I hope to begin having some of them tell their stories on the dailymile blog.

    Pete

    posted almost 2 years ago

  • Mimi
    Mimi Sendmail

    I didn't lose any weight while doing c25k, which I do think is a great program. I only started losing weight after I started counting calories. But running definitely keeps me motivated to stick to a better diet.

    I agree with Thomas about starting with walking first.

    posted almost 2 years ago

  • Tamara
    Tamara Sendmail

    Hey Karl.... from a former self-labelled 'fat girl'... my advice is not to think the words 'fat man' any more. : ) :) :) :) We believe the things we hear all the time, even those said with humour, so give yourself every advantage & set yourself up for success!

    As for the running... I had to build up to it for sure; I started at 5'9 & 245lb. I spent a year doing walking and other lower-impact cardio along with calorie counting (calorieking.com - or any plan where you 'eat back' your exercise cals) and when I eventually hit a plateau I added the running into my regime and that really kicked my metabolism into the next phase and I'm sitting around 175-180lb, just 10-15 from goal! I've also pushed too hard and been sidelined with injuries which is SO HARD when you're feeling motivated.

    Good luck & keep going!

    posted almost 2 years ago

  • Karl S.
    Karl S. Sendmail
    in reply to what Tamara said:Hey Karl.... from a former self-labelled 'fat girl'... my advice is not to think the words 'fat man' any more. : ) :) :) :) We believe the things we hear all the time, even those said with humour, so give yourself every advantage & set yours... read more

    thanks all. hey Peter the photos are amazing they are such an insparation wow. Tamara ill take note of what u say and stop slaging myself of im gona start on the treadmill tomozz thanks for all your possative feedback ill keep u all posted Karl

    posted almost 2 years ago

  • Tom M.
    Tom M. Sendmail

    I stopped running the day I got out of the Army in 1986, and didn't pick it back up again until recently, as a 45-year-old man who is almost 70 lbs more than my Army weight. I'll never been 170 again at 6'2", but 240 was an alarm for me. I did the Runners World Beginning Runner program, and I actually pushed myself too hard, and injured myself. So it took longer than was expected. I shelled out the $ to see a physical therapist who specializes in triathletes/runners, and he told me that my cardio was fine, but my core and leg muscles weren't capable of what I was demanding, so I was injuring them. Once I recovered, I went back to running 3x per week. So the "eight week" program for me might've been 16 or 20 weeks and you know what? Doesn't matter. Whatever I was doing, was better than planting my butt on the couch. Now I'm working on my 10k, and I'm only down 12 pounds in ummmmm 4 months. That also doesn't matter, I'm seeing my body totally changing as my atrophied muscles come back and replace the fat!
    Pay attention to your body, take it slow, set a goal, sign up for a 5k, take as many walk breaks as you need, and ENJOY it. Whatever you're doing, it beats the HECK out of planting your butt on the sofa with a bucket of chicken!

    posted almost 2 years ago

  • Karl S.
    Karl S. Sendmail

    your are right on the button there Tom hey all is it ok if i add you all as friends

    posted almost 2 years ago

  • Scott M.
    Scott M. Sendmail

    About a year ago, I went on vacation in Boston, unknowingly at the same time as the Boston Marathon. While having breakfast in the hotel lobby,...I had the horrific realization that I was the least fit in the room. That monday, I discovered the C25K program and started it. I actually did it through twice,...the first time focusing solely on slow running the required time, and the second time to improve my pace. I have two reconstructed knees from an injury when I was in 9th grade,...some 25 years ago.

    Working through the program the first time was hell. At week 6 or 7, I actually considered switching to cycling because I hurt so much. I am a Pastor, and one Sunday I couldnt get up from the kneel at the altar without serious effort. But overnight it disappeared. I found myself hooked by week 10.

    My knees have never felt better,...I have never felt better. I have lost 50lbs...with about 20 more to go, and I am running about 20-25 miles a week. I can not give a strong enough testimonial to the program. The only advice I would give is go slower than you think you should,...listen to your body...and let you world know (I hated to look like a failure to those around me).

    Running has changed my life, and I am so glad on week 6 I chose to stick with running rather than that fast sitting thing (Cycling... j/k)... Good Luck Karl.

    posted almost 2 years ago

  • Lenny G.
    Lenny G. Sendmail
    in reply to what Karl S. said:I meant my bodybuilding trainer didnot want us to run only to walk the weight off also I do have a heartrate monitor so I'll wear that cycling is a good option as I would like to do a triathlon but I know that's a long term goal thanks all. Karl

    Hi Karl,

    First off, good job in deciding to become proactively fit.

    As an ex-bodybuilder you no doubt know the ins and outs of bulking up. Your trainer likely told you not to run (but rather to walk) because:
    -for your size and relative new entry to running, the joint impacts may be too great and likelihood for injury also high;
    -high-intensity cardio before weight lifting strongly inhibits (~10x) growth hormone (GH) sensitivity, compared to weights then cardio, so your trainer might be trying to make sure you don't block muscle building;
    -the proportion of carbs:fat burned doing cardio increases with heart rate. So if you walk, you're heart rate is low, and most calories burned are derived from fats, and as your cardio becomes more intense, you shift your metabolism to burning calories derived from glucose.

    While there's nothing wrong with running, you should expect to start a very gradual program such as the Couch-to-5k program so that you let your body adjust to the stresses of running. The better suggestion made by others here is that biking is likely a better choice for both reducing joint stresses and achieving sufficient cardio training.

    As well, there's also nothing wrong with building back muscle you've lost as you will naturally burn more calories with more lean mass on your body. Strength training is problaby also a smart choice if you do intend to run to provide more stability and strength for your joints (especially hips, knees).

    As a former fat man (230-235 lbs at heaviest) I've started off by running and ran off ~45 lbs in a little over a year. I think you're goal of dropping 70 lbs is definitely reasonable and achievable, just don't expect to lose it too quickly (it's a good route to injury) ! =)

    Good luck with your weight loss Karl. =)

    posted almost 2 years ago

Similar Discussions in General - Newbies