How can a person get back into swing of things

[BamaCounty]

I took my plate many times to get 2nds or 3rds, and weighed and my gosh its like I gain what I have lost.. Drink cokes like they were water. Ate like I would not eat again. I did run one time and it was on a treadmill did 3 miles in 41mins, and I think thats where things went south. Now that I have ruin what I did. How should I go back to getting things done? I have no time frame but I am 69 on the list for a large department.

[Chit2001]

START SLOW!

DO NOT hit the gym and go all gung-ho on everything. You WILL burn out this way.

Start off by going for a few brisk walks. Do some push-ups and sit-ups in the morning/afternoon/evening.

As you begin to exercise more, your body will automatically crave healthier foods. That's not to say that your cravings for crap-food will disappear, but when you exercise, it's easier to pass on that junk.

Trust me with this advice. I've been there.....done that..... a few times.

I've noticed that when I began, I remembered to take things slow. When I was at the gym the first 2 weeks, I knew I could walk or run that extra mile.....I knew I could do 10 more sit-ups....I knew I could do 45 mins of cardio, but I didn't. I cut everything in half until I "got in the groove."

Hope this helps. Good luck and keep checking back here for motivation!! Did you join the "Weight Loss Challenge" on the other thread here? If not, I suggest you do.... it will hold you accountable and therefore, help you to keep at your goals!

[brandonabe]

Do something every day. You dont want to burn out, but you also obviously need to start moving now, considering you're already in the process with a department.

I had a different, yet similar problem not long ago. I was scrawny and needed to put on some muscle. I started hitting the gym; went faithfully 3 days a week. Until you get huge you don't need to go more than this as long as you do a full body workout every time, and increase the weight each week. Do compound exercises like squats, deadlifts, bench presses and power cleans. It shouldn't take you more than 1-1.5 hours. On the days you don't workout, run. I prefer the morning because if I tell myself I'll run at night its quite possible I'll be exausted after work and not feel up to it, but whatever works. Run for at least a half an hour, walk part if you have to, just keep moving. The key is consistancy.

As for burning out, if you're spending half an hour to an hour exercising every day and you're burning out, its not because you were doing too much, its cause you were lazy :) If you want to get fit you need to do it because you want to, not cause some drill instructor is yelling in your face. Otherwise, you'll just go back to your old ways after the academy, and probably be miserable during.

All that said, I did a TON of research to figure out what worked and what was myth and I suggest you do the same. There are lots of workout specific websites out there, many with forums or guides to get beginners started.

[Cjstuden11]

I agree with a previous post here, start slow enough that you don't get burned out. I'd try to run about 7-8 miles a week, if you get tired while running just walk to rest that's no problem. If you're really out of shape you won't benefit from hitting the weights too fast, you can start out with push ups, sit ups, leg lifts, and different PT exercises.

GOOD LUCK!!

[safetyobc]

Hello,

I used the couch to 5k program and it worked great. I am 30 y/o and hadn't done any actual working out in years. Check it out. http://www.coolrunning.com/engine/2/2_3/181.shtml

[CERT 44]

STAY MOTIVATED!!! It's not going to happen overnight. You have to keep at it and you will see the results. When i start to get unmotivated i go out and buy myself something new to help contribute to the goal i'm trying to achieve. For example if i'm feeling unmotivated to run, i'll go buy some new running shoes, or maybe some under armour running clothes. Or i might download a kick *** playlist for my mp3 player to get me going. Or i think about the a**hole that ****ed me off that day, or the lazy co-worker that is sitting at home eating a pizza to the face while i'm out running. WHatever gets you going!

[Matt218]

Lots of good advice. I personally used my holiday gift money to buy my workout supplements, that way I would not only let myself down if I stopped, but I'd let down the people who gave me the money, in addition to wasting it. I treated it like a religion I had to commit to for 3 hours a day. Did that for 3 months and I'm in the best shape of my life. I used to never be able to run, and I rarely would, but hiking, squats, and general working out got me in better shape.

Just yesterday I ran 2 miles in 13 minutes. :)

On the topic of hitting it hard, I saw a guy at my gym have a heart attack due to being out of shape and wanting to come right in and lift like he was a professional body builder.

[Arsonal]

Hello,

I used the couch to 5k program and it worked great. I am 30 y/o and hadn't done any actual working out in years. Check it out. http://www.coolrunning.com/engine/2/2_3/181.shtml

Thanks for that link. I've been trying to urge myself back into motivation and really like that program. It's clear and simple. Was there any specific diet change you made, or just the general healthier eating? I've done the Body for Life diet and work out YEARS ago. It works, but it would be an extreme jump from where I am at right now. The idea of having a heart attack from jumping in too hard too fast scares me in a very literal sense. I can really see that happening.

We recently had to get "professional" pictures taken at a photo studio (the whole department). The studio posted the pics online so everyone could pick if they wanted to order a package of photos. Seeing my photo, especially lined up with everyone else in my department, was quite humbling. I use to compare myself to others in my department being overweight etc, but it really hits home when you see the cold truth staring right back at you.

I haven't been on this board in a long time. Hopefully, I keep up better now.

[safetyobc]

I haven't dieted. I am a bit over my goal weight, but not much. i stopped drinking so many sodas and switched to diet soda when I do drink them. Drink more water now.

good luck

[Reiland]

As far as dieting - I hate that word! But you can choose to eat healthier. Short version:
Cut out processed sugars (ie don't stop eating fruit!), processed flours, and alcohol. Learn to read labels and watch for added sugar where you wouldn't expect it - you wouldn't believe how much they put in strawberry yogurt! :eek: Go for plain and add fresh berries. Eat a lot of green veggies (raw, steamed or frozen) and snack on fruit, but don't forget the whole grains: multigrain bread, whole wheat pasta, oat flake cereal, etc. Salad for lunch will only make you binge-eat when you're starving an hour later. And watch the dressing - use balsamic vinegar with a splash of heart-healthy olive oil instead. Lots of hidden sugars and calories in most dressing. Drink at least 96oz of water a day.

To get motivated to exercise, sign up for classes. I'm getting back into pilates and it helps to have it on the calendar, my name on the class list, and bought the class pass. Somehow it's easier to go to class when I've paid the $10 in advance - if I don't show up, I'll be annoyed that I wasted $10 :D

As others have said, take it slow and don't go for broke out of the starting gate. You will get there!