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From Fat to Fit 2025 - I Really Mean It This Time! (2 Viewers)
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Major
Footballguy
Yeah, if your diet doesn't change, you'll need more patience. Also age plays a part and things take longer due to a slower metabolism, etc. I always say with folks starting to hit the gym again that it will take a good 60-90 days before you start seeing results. Running isn't much different. Of course, everything starts in the kitchen. That muffin you just ate requires you to run another 3 miles. Thoughts like that really help me stay away from the bs. Slow and steady wins this race. Keep at it
The Longtime Lurker
Footballguy
I used to think it was 80/20 diet vs exercise, but as I've progressed my thinking it's more like 90/10. There's no amount of exercise the average person will be able to do and change that. As we age exercise becomes even less a factor as building muscle (improving metabolism) becomes much more difficult and maintainance becomes the more realistic outcome. If you really work crazy hard you can build muscle and fitness that result in weight-loss ofcourse, but for the average weekend warrior that's an uphill battle. Diet has to be priority one if weight-loss is the primary goal.
Edit to clear up what might have read that you can't achieve good fitness as we age. Exercise is very important and fitness can be achieved regardless of weight-loss, but depending on the goal diet has to be the priority in losing weight.
Edit to clear up what might have read that you can't achieve good fitness as we age. Exercise is very important and fitness can be achieved regardless of weight-loss, but depending on the goal diet has to be the priority in losing weight.
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That's not bad at all - much less important to lose weight fast and more important to lose it in a way that you'll be able to sustain the weight loss once you're done losing
I was stuck in a cycle for a while...I 'm 55 and was too heavy (5'6", 205ish pounds) and as a result, I could only do a limited amount of running before I started to have problems with my knees, leg muscles, etc. And because that prevented me from running a lot, I wasn't burning enough calories to offset the amount I was eating, so there wasn't much progress.
Two things that helped break me out of the cycle recently:
- You don't need to run continuously. You'll get (more or less) the same benefits from running say 2-3 minutes at a time, then walking for a minute at a time and repeating as you will from running non-stop. The difference is it won't take nearly as much of a toll on your body, and you'll be able to do WAY more without wearing yourself out.
- For some reason, I'm suddenly not having any trouble keeping the amount I eat to reasonable levels. I was previously focused on avoiding carbs, which has worked for me for weight loss in the past, but didn't seem to work any more. Now I'm eating more or less whatever I want, but in small quantities and stopping when I'm full.
MAC_32
Footballguy
Good stuff here.
Re #1, what you described is why I've re-focused my cardio regimen to trails / hills. It's a mix of running and power hiking, when I reach stretches that are very difficult to run, I power hike. This is usually steep inclines, but I'll also do it in especially technical sections full of rocks & roots. Looking back I think one thing that contributed to my nagging leg injuries (especially calf) was doing what I've always done when getting to this stuff - keep running. I'd drive with my arms, but sustain running, just slow down. That technique requires much more of my calves though, which have been problematic ever since I tore both of them in 2022. By shifting to power hiking, I'm taking that pressure off those problematic calves and shifting them to muscle groups better suited to withstand that extra force - *** and thighs. Over the last 5-10 years I've only mixed in these trails / vertical once every few weeks, but going forward I'm trying to do this multiple times per week, whether just 30 mins or some number over an hour.
I'm much less settled on an approach with #2, pun unintended. With increased work comes a greater appetite, but my priority is not fitness right now, it's losing weight. During the day I'm eating just enough to not feel hungry and be able to successfully complete my workouts - it's primarily fruits, veggies, hard boiled eggs, nuts, etc (no meals). I think I've done a better job with dinner, not eating to full but rather just enough to feel...satisfied. I've increased the veggie intake to pair with our protein and either skip the carb or just have a small portion. My greatest challenge is, has been, and will continue to be after dinner. I've done a good job the last few weeks, but need to stay focused to make this sustainable. Some cheats are fine, especially on very active days, but...some; not every night. I won't consider this a win until I get through the other side of the holidays.
One other fitness problem I solved recently. For the past year or more, I had noticed that if I ran more than about 30 minutes in the morning, I'd feel great during and shortly after my run. But sometime later in the day, usually around mid-afternoon, I would almost always get a headache. My good friend ChatGPT did some diagnosing for me, and we eventually came to the conclusion that I need to eat a little bit before I run. Since then, I've either run later in the day, or I eat something small (probably ~100-150 calories on average) right before I run, and I think I've only had one headache out of about twenty runs.
MAC_32
Footballguy
I always have a belvita biscuit with me just in case I don't have enough ammo to get through an afternoon cardio session. I try to avoid it (zero benefit carb) but it's better than running into something you described, pun intended this time.
Major
Footballguy
I think that method is better for burning fat and keeping muscle as well. Just look at marathon runners compared to sprinters.
belljr
Footballguy
Well I was trying to run the entire thing base on the setup training but it was at a way slower pace. So I was able to run the entire time but it really was more of a jog shuffle
I mean I'm still avg a 12 minute mile with today's method but it felt better
Major
Footballguy
Well I was trying to run the entire thing base on the setup training but it was at a way slower pace. So I was able to run the entire time but it really was more of a jog shuffle
I mean I'm still avg a 12 minute mile with today's method but it felt better
That's kind of what I do as well. I jog, sprint and then walk for a bit.
The Longtime Lurker
Footballguy
If i may. As we age the old joints don't get down with the pounding from running so much. Biking on the other hand will give you all you can handle and then some. As long as you keep the rubber pointed down injury is a whole lot less likely, especially the wear and tear kind. Depending on what discipline you do it can also be a great full body workout.
The Longtime Lurker
Footballguy
Also I'm stuck at 175. It's a 175 I'm pretty happy with, body fat by appearance looks about where i want it, ability to do the things i want to do is good, cardio really strong. Not going to fight weight my body wants to naturally be at and actually feel worse. Carrying a little more muscle after a winter of lifting pretty hard, so I'm gonna call this goal achieved 
Now to get back into the gym and build back the 10lbs i lost this spring/summer, but a little leaner this time.
Now to get back into the gym and build back the 10lbs i lost this spring/summer, but a little leaner this time.
The Iguana
Footballguy
I keep planning to add this in but haven't. Stretching some but not enough. Also want to add some body weight and kettlebell work in but haven't done so in a consistent basis yet.
The Iguana
Footballguy
Lots of ways to do it but my preferred method has always been to try to set a pace I can keep for however far I plan to go. I.e. show and steady wins the race. But that's more a preference thing. Whatever works for you.
The Longtime Lurker
Footballguy
Trail and bike path availability do matter. If roads were my only option, in the dark wouldn't be an option.
MAC_32
Footballguy
Path availability is why I haven't prioritized getting a bike. Have to go a ways to get more than a few miles of dedicated bike trail void of motor vehicles (and it's mostly flat) whereas there's a variety of single track (run / hike) trails all over the place. Due to the steep grade and limited size of them they're not suitable for biking, but great for on foot. Although I did watch someone try to bike one several years ago. Dude ran into a series of roots, didn't handle them well, then went flying into the ravine beside us. No serious injuries though. Just a very bruised ego.
The Longtime Lurker
Footballguy
Sounds like the stuff we ride here. Roots, rocks, stuff you can barely walk on. Definitely not the way to get started though or in the dark. Mountain biking isn't the way to avoid injury.
I just wanted to put that out there for guys that struggle running. I was a big runner a decade ago (used to follow along in the 10k thread and learned a lot of good tips from guys like you), but my feet started to wear and tear, so i went fully mountain bike which i now love more than anything I've ever done in the past.
My body feels so much better from a wear and tear standpoint that if it's an option it's a good one to try cycling. Not for everyone, but it can accomplish the same goals and save the body a little bit. Safety needs to be priority. I had a friend die from being hit by a car while on vacation in Arizona riding from one trail to the next on a bridge overpass.
