This month my exercise is running using the Start Walking Get Running Lose Weight program. I’m advising you as I go what I think of this program for an ongoing way to even out the life stage effects on our bodies and in particular our weight.
This post today will give you my background relative to the author’s of the program.
David Tiefenthaler in Start Walking Get Running Lose Weight describes his own and his wife’s history of running and his decision to make a program that would work for him, essentially someone who once ran, still in his mind was able to run easily with just a little practice only to find that not to be the case and that he required a complete program to take him from the start.
The start for most people is not running even in the past and walking or even counting pedometer steps can be a mental as well as physical, trial. I’ve written extensively on why pedometer steps’ counting is a great walking for weight loss tactic particularly for anyone who is recovering from illness and inactivity.
My history includes a period over several years of almost complete inactivity. I know how low those pedometer steps can go when you do not function normally on a daily basis.
I have become an avid walker over the last few years not only for weight loss but also for health and wellness. With the extensive inaction I wasn’t always overweight yet I was weak and unable to fully function. Using the pedometer steps’ method I was not only able to get an idea of what was necessary for weight loss but also what ‘average’ and ‘active’ categories meant. This gave me a better understanding of the benefits associated with different levels of daily activity associated just with living as well as the associated benefits of exercising for health or weight loss.
For me then Start Walking Get Running Lose Weight is about making an exciting new step on my way to a lifestyle that supports my ideal weight and health. Even considering running is a major change of expectation on my behalf. Sometimes stepping out of your comfort zone is a good way to tell if your changes are real. This is not a spontaneous decision but one that developed over a period of a few days. I realized I was still on the automatic ‘I do not run’ mindset. It has become a rite of passage for me now to be taking this on.
So far I have concentrated on preparing. I’m already walking, I’m looking at the ‘get running’ part. I just started with Wii jogging on Mondays. I’ve now added some strength and conditioning exercises to prepare my body for the unusual use of my muscles. I’m strictly adhering to the calorie equation and reducing calories while intensifying my exercise as running burns more calories than walking, in particular as an addition to normal daily activity.
Once I have created a base of core muscle strength I can and will increase the intensity of my running exercise.
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There was a time in my life when I lost muscle mass. My weight on the scales was exactly where I ‘d always wanted it to be. Although my frame was soft and I was weak from lack of well being, I was excited to ‘finally’ be at a weight I had dreamed of as ‘ideal’. As an estimate I’d say my pedometer steps at the time would have rarely exceeded 1000 steps most days.
If you’re into pedometer steps then you know that this is almost the lifestyle of an invalid.
Diet for weight loss, alone, particularly reducing calories severely, when successful, often results in poor health, weakness and looking unhealthy. Most serious weight loss processes in 2010 talk about lifestyle change (good food, healthy habits including exercise, rest, stress reduction) and that having reserves of good health protects you against the everyday body ‘attacks’ that most of our bodies deal with automatically and easily. Health enables us to do all sorts of things without affect. Small things should not take you down i.e. succumb to frequent viruses, injury or sleep deprivation.
When counting pedometer steps specifically for weight loss it is imperative that you experiment with your diet for the best balance between achieving a calorie deficit (to lose weight) and empowering your body to increase exercise. A well fed body responds best to exercise increase. However it is certainly viable to increase exercise gradually while decreasing the calories eaten.
It takes a little experimenting to obtain the best balance for you but it is worth it! The results speak for themselves.
Now my idea of an ‘ideal’ weight for me has changed significantly. For a start it is much higher than I would have previously envisioned and higher than many popular indexes. Fat is very light by comparison but has a bigger volume than muscle mass. Many lists of ideal weights for a certain height assume relative inactivity. Walking or running use the large muscles of the lower body extensively and so a consistent lifestyle of this type of activity can develop strong muscles in these areas. For this reason I have also replaced constant weight reviews on the scales as it is misleading in many ways, with checking the fit of clothes and in particular keeping waist and hip belts for comparison purposes.
Keeping track in easy ways such as with a pedometer steps log and the fit of clothes enables easy monitoring of your lifestyle success in keeping weight gain away or weight loss happening. I am following the Start Walking Get Running Lose Weight program as I introduce running into my lifestyle to increase weight loss and to keep it interesting. Keeping motivated is one of the keys and it is better to associate with people who tell you that you’re losing weight than those who don’t-even if ‘the scales’ tell you otherwise.
Technorati Tags: calories, diet, exercise, health, pedometer steps, pedometer steps counting, running, steps, walking, weight loss
Do you want to do your pedometer steps perfectly and assume that means successful weight loss?
There is a flaw in the logic of this approach because pedometer steps, when used correctly, do lead to weight loss, however, it requires ongoing commitment to the walking and activity, with eating moderation, for successful weight loss; any pressure to perform perfectly, whether this is a self expectation or of others, can take away some positive results.
Have you ever felt really excited about something, a new opportunity, a new weight loss diet, a new trainer? And to start it is just as magical as you hoped. You seem to be more capable of whatever it is you’re trying to achieve. Then something like a letdown happens and it seems it wasn’t magical and the results or gains you achieved went away and you think you imagined them in the first place.
I’m someone who has done that -a lot!
Now I know that was a wrong approach. My doubt was what killed the success.
This is similar to a new relationship which starts on a high-high hopes, high enthusiasm, high agreeability-and then becomes a work-in-progress!
Perfecting your pedometer steps process is not part of a walking to lose weight lifestyle. Using a pedometer is how to monitor action. The acceptance of your lifestyle changes become the main factor promoting success.
The advantage of a new system or approach to your fitness, health or weight loss is the change it brings into your attitude.
Pedometer steps encourages you to routinely exercise, makes it easy to remember to do it, and gives you motivating results, as you see the steps total rise and your body trim.
Enthusiasm is a great precursor of weight loss success. Enthusiasm for the process. Maintaining enthusiasm is a key to your success.
Tips for maintaining enthusiasm with Pedometer Steps:
- Take heart from all the others who successfully and routinely use a pedometer as their focuser.
- Work it! Use the system as best you can. Anytime you question it say to yourself:’it works-I know it works.’
- Avoid discussing it with anyone who wants you to justify its ability to work for you. People who might say discouraging things are not the best people to share your enthusiasm with-they can take it away and it is the loss of enthusiasm that damages your weight loss not the system’s lack.
- Find the ways you most enjoy using it. This is important because wearing a pedometer is a commitment, like a relationship and you have to put good feeling into it. The best way is to discover how you enjoy it and focus on making that even more fun or rewarding than ever before.
- Share it with others-but not too much!
- Learn that the responsibility is yours for enjoying the process. Don’t rely on others to make it special for you. Any interaction with others such as on the web is a weight loss tool. Use it when it is to your advantage but don’t if it takes you away from your goals.
- Be solution oriented!
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Ever had that feeling of being in control of something, like your pedometer steps, and then ‘life’ gets in the way? Say you normally go to the gym at 6.30 am as its the only time you can fit it in. Something happens, or you just can’t get yourself out of bed, and you miss it. That’s it for that day. which is OK because it is normal to have a few mishaps which affect your schedule, unless you fall into that downward spiral where it can seem bigger than it is.
This is where a commitment to exercise can add to the pressure and keep us focused. Independence is great because the only one who can get you exercising the rest of your life is you but an independent person chooses the companions and systems which most help him or her to succeed.
When you participate in a group event that is put together with compatible goals in mind, there is an energy and synergy which can lift you over hurdles and remind you of the bright side of what you are doing. Far better than needing to persuade a loved one!
Walking every day is fabulous. It is something I really look forward to, and gives me a buzz, when I get the combination right. When I do it just enough to reach my goal pedometer steps, it acts as a catalyst then I am motivated and energized to do other things that day!
Your exercise program should add to your overall activity not be a substitute for it. For women with busy family commitments, the tiredness from starting a new exercise program, often becomes an excuse for not participating. The activity based 10000 steps a day weight loss program excels in this instance providing a format for individual needs to be met.
Pedometer steps counting is an exercise tool which perfectly suits men by taking the focus off weight loss, or health issues, and onto increasing the number of steps walked over time. This challenges and stimulates their competitive nature in a good way.
There is a freedom when joining a group especially designed to help reach a shared goal. Structure enough to achieve, freedom to meet your own schedule-
Pedals & Pedometer Steps
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