My first month

As 3 weeks are needed for any activity to become a habit, it is obvious the importance of my first month. I started on April 10, 2005, and then I did my workouts every other day (twice, I skipped one day, but I did my workouts the day after). Generally, the effect of a workout lasts for 48 hours, so sometimes there is no problem to skip an additional day. The average time I spent on my workouts at that time was around 30 minutes and I walked around 3800 steps (about 2.7 - 2.8 km), with the average speed of a little bit more than 5 kph.
In fact, I started with 3780 steps/30 minutes and at the end of the month (after 11 workouts) I did 4550 steps/35 minutes.
At the end of May (1 and a half months after I started), I walked 45 minutes and around 6500 steps. In the beginning, I didn't do any statistics about the lost weight, but between April 10 and May 15, I lost 11 kg.
Not everybody must and can lose that weight so quickly, but it is quite obvious: when you are obese, you need more energy to move than when you are lean. Just imagine pushing a 10 kg box and a 50 kg box. For which one will you need more effort?
Moreover, I drastically cut in my calories intake, especially sugars. Probably I also dehydrated a little bit because I was taking some water only when I was thirsty. Now, I know it was wrong. You should drink water regularly, before you feel thirsty because it means that you are already dehydrated.
The marathoners do it like this (me too - now): one or two sips of water every 10 minutes of workout, no matter if you feel thirsty or not.

Running Room 3 miler Race - Aug 11, 2007

Hear are some photos taken during my second race this year - Running Room 3 miler , that took place last Saturday on Mount Royal in Montreal. The weather was great, my result good (10th place among 59 racers, 3rd in my age category where I was the oldest), everything was really great.

Taking heart rate and the first workouts

There are many ways to measure your heart rate, but the most accurate is by using a Heart Rate Monitor (HRM). While you walk or run, you can see in real time your heart rate.

If you don’t have a HRM, you can stop and take you pulse on the neck or on the wrist, but don’t forget that your heart rate will continue dropping while you are stopped. This means that there will be a discrepancy compared to a heart rate while you run or walk.

When you calculate the limits of your heart zones, try walking in a pace that will allow you to stay in your defined zones (1 or 2).

Before starting every workout, warm up by walking for five minutes – you have to gradually increase your heart rate from below 60% to a desired level.

After the workout, cool down by gradually decreasing your speed for 3 to 5 minutes to avoid that the blood (used while you were walking) returns too fast to the organs and in order to relax the muscles.

For the first week, I would recommend 15 to 20 minutes of walking in the first two zones (plus warm up and cool down). This gives the total of 25 to 30 minutes of activity. Try to exercise every other day or at least three times a week but not three days in a row and do not skip more than two days.

If you feel a chest pain or fainting or any other similar symptom, stop your activity and immediately consult a doctor. In normal conditions, if your intensity is not exaggerated, you shouldn’t have problems.

Also, do not start exercising without asking permission from your doctor, especially if you had any past heart condition.

During the workouts, take one or two sips of water every 10 to 15 minutes (depending on your sweating and the air temperature/humidity) and avoid exercising during the heat periods. This means that in summer the best time for workouts is either early in the morning or late in the evening.

Don't forget - do not exercise at least 1.5 or hours after a meal and don't eat for at least 20 minutes after the workout. However, 30 minutes after the workout are important for recovery so take, for example a cup of chocolate milk (not too cold!) or cocoa or any other similar combination of proteins and carbs after the exercise. I found that the chocolate milk works perfectly for me.

Workouts with Heart Zones

One of the most helpful things that helped me to lose weight was exercising with the Heart Zone.

To avoid too many scientific details, I’ll simply try to explain what it is.

The top triathlete Sally Edwards (today in her 50’s) is one of persons that prone this kind of fitness preparation. By simply following her advices, I lost weight and achieved the fitness level I could only dream of when I was younger.

The theory says that everybody a maximum heart rate (MaxHR). This number is not age dependent, is inherited and is sport dependent. Although there were many proofs that the widely accepted formula is no more valid (there is a difference of up to 20 beats compared to a real world data), the formula is still in use. This formula is based on a person’s age and now we know that a fit person can preserve its high maximum for years.
In the beginning, I also used this formula and lost quite a lot of weight (but later, I replaced it with another one, more precise), so it can be a kind of starting point.

So, let’s start with this formula that states:
MaxHR = 220 – age (in years)

In theory, a person 30 years old has MaxHR of 190 (220 -30)=190. Someone 50 years old would have MaxHR of 170.
Just to show the discrepancy, I’ll give you my example: I am 49 years old and my MaxHR, according to the age-dependent formula, would be 171 (220 – 49). In practice, I already run at 182. According to the other formula (that I use now, but I’ll explain it later), my MaxHR would be 180. Not bad: 2 compared to 11. It can be almost a whole zone!

Then, depending on this value, we can calculate the 5 heart zones used in workouts:

1. Healthy Heart Zone: 50 to 60 % of MaxHR-a (this zone will be used to warm up and cool down)
2. Temperate Zone: 60 to 70 % of MaxHR
3. Aerobic Zone: 70 do 80 % of MaxHR
4. Threshold Zone: 80 do 90 % of MaxHR
5. Red Zone: 90 to 100 % of MaxHR

If you want to preserve your heart (without using the benefits of other zones), use the first zone. You will notice that your blood pressure will be lower after some time.

The second zone (together with the first one) is the one in which you’ll burn the maximum of fats so these zones are used to lose weight. The total of burned calories is higher in the second zone, but in both of them, 85% of all calories burned come from fat. It is also good to lower the high cholesterol, with the changes in nutrition.

The third zone is the aerobic and helps to improve the endurance. In this zone, 50 to 60 % of all calories come from fats (higher total calories, but lower percentage from fats).

The last two zones are for the athletes and the percentage of calories burnt from fats is low.

It means, in order to lose weight, you should exercise in the first two zones, and when you become a lot less heavy (to avoid the injuries), you can occasionally exercise in the third zone (easy jogging). It is not worth of trying while you are still very overweight because there is high risk of injuries.

Example of zones:

For the 30 years old person with MaxHR of 190, these are the zone limits:
1. 95 to 114 heartbeats
2. 114 to 133 heartbeats
3. 133 to 152 heartbeats
4. 152 to 171 heartbeats
5. 171 to 190 heartbeats

Gear

You don’t need the expensive gear. Walking (and running) will not require too much money for basic gear. Of course, you can always add some “extras” – just to “feel better” or to be more motivated.

So, you’ll need:

• walking/running shoes – must be comfortable;
• socks – the same;
• poles – if you decide to try Nordic Walking;
• a short and a T-Shirt (but not in cotton because it absorbs the sweat and your tee (or short) will quickly become heavy; if the temperature is not high enough, you’ll feel more cold than necessary;

• a motivational gadget – a pedometer. Try to buy one because it will motivate you more than anything;

• Draw a statistical grid (on paper or in Excel) and try to note every day the number of steps and the exercise time.

"Extras"

I discovered the benefits of training with heart zones (this will be explained later) and I bought a heart rate monitor (HRM). If you can find one (starting at $60) it will be very helpful in your workouts.

As my physical condition improved, I decided to buy a HRM with the GPS module to control my speed and position and to get the exact running distances.

Don’t forget. You want to lose weight and not to make a competition (for now) – so these gadgets are useful but you can live without them.

Coming from vacation

One week of vacation is behind us. I really enjoyed the warm, sunny weather and I ran in average 10 km every other day (alternated with the Nordic Walking). I decided to share a few photos from Mt-Tremblant with you.

 

Motivation

This is the key word.

At first, you’ll be motivated because you want to lose weight. But this is not enough. As the time goes by, this can melt (seriously).

So, you'll need something more.

First, try to communicate with a qualified nutritionist. All the time, I was supported by my physician and my nutritionist.

Then, you’ll need:

• Realistic and achievable goal. In my case (at 134 kg), my goal was 85 kg (but later, I changed it to even less – 83 kg)
• No time frame to achieve your goal. I lost 51 kg in 18 months.
• Don’t exaggerate. Normally, you should lose about 1kg (2 lbs) weekly, but it is not a fix value. In the beginning, it is more, then, it almost stops,then restarts...
• It’s easier losing weight than preserve it (once lost). I’m pretty sure that if you did the efforts to lose the weight, you will never do the same mistake to eat the junk food or just eat too much.

Finally, you’ll need some basic gear which is not expensive. I’ll discuss it in my next post.

Health benefits of walking

• Burns almost as many calories as jogging
• Eases back pains
• Slims your waist
• Lowers blood pressure
• Reduces levels of bad cholesterol
• Reduces heart attack risk
• Enhances stamina & energy
• Lessens anxiety & tension
• Improves muscle tone
• Easy on your joints
• Reduces appetite
• Increases aerobic capacity
• Can be done in short bouts
• Slows down osteoporosis bone loss
• Can be done when you're traveling

Nordic walking does the same, but you burn more calories.

Walking is probably the safest exercise you can do. It doesn't require prior training or conditioning and doesn't involve a great deal of physical exertion in the beginning. Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises.

For example, running is much more stressful on the heart and joints and leads to many more injuries. The shock impact of a runner's step is 3-4 times a person's weight, while walking is only 1.5. Some sports like basketball and tennis can have a shock force of 7 times a person's weight.
While walking is easier on your body, it can be just as beneficial as running in helping you lose weight. If you run for 30 minutes at 8 km/h you will burn about 285 calories. If you walk for 30 minutes at 6.5 km/h you will burn 165 calories on a level surface, 225 on a slight incline of 5%, and 360 calories on a 10% incline.

Activities

You might think that every kind of exercise is good for you, but this is not entirely true.

In the beginning, while you are still overweight, running is not good for your joints because your body must support the excess of weight.

I know, when you run, you burn more calories, but you can become tired and the fatigue can lead you to abandon. This is not what you want, right?

So, I can recommend you one of the two following activities (no chess, no Monopoly and no poker, please):

· Walking

·Nordic walking

The question is: Why walking and/or Nordic walking? Because they are easy on your body (so you don’t risk too much to lose the motivation), can be aerobics (depending on your speed, of course) and because you can practice them anywhere: your park or a gym are some of the places where you can walk.

There are many benefits of walking, and that’s why I started my weight loosing program by this activity. Recently, I discovered the Nordic walking and I consider it as even better to lose
the excess of weight. You need the special poles (very similar to these used in cross-country skiing), so you will use your legs and the upper body, too. You’ll burn between 20% and 40% more calories than by just walking, and the perception of the effort is the same as in walking. The price of the poles is around $100 and I can recommend carbon fiber poles and do not recommend the telescopic ones because they are heavier and can snap, causing the injury.

Before you start

Start is very important. From that moment on, you begin an activity that has to be at the same time interesting and not too hard.
So, it is obvious that you cannot start as an athlete preparing for the Olympic Games! If you start too quickly, with too much effort, you have more chances to quit. Inversely, if your activity is just right for you, you’ll have a lot of pleasure to continue.
I already mentioned that your activity must be interesting for you. If your rhythm is too slow, you risk being annoyed. So, you need the way to stay motivated. The motivation will be the subject of one of my following posts.

Before...and after

Summer 2004	Fall 2006

Do something for your health

Until two years ago I was inactive and obese, with serious health problems. I started walking for health (at the age of 47) and now, with 51 kg (112 lbs) less, I run and started to compete.

In April 2005 I was diagnosed with diabetes (type II), high cholesterol and hypertension.

There were only two solutions: completely changing my lifestyle (and lose my weight) or taking pills. I was determined to succeed without the medication and set my goal at 85 kg (no time frame defined). I started walking and changed my eating habits.

It took seventeen months of determination and discipline to achieve my goal. My weight is stable at 83 kg since September 2006. My efforts weren’t in vain: I feel great and all my tests are normal now: blood sugar, cholesterol and blood pressure.

I motivated several of my colleagues and friends to start exercising and change their eating habits and some of them lost between 5 and 10 kg.

Dieting is not the solution. Changing your habits is. Don't expect the results too fast, but with the time, if you have enough patience, you can do it.

I did it with help of my doctor and a nutritionist. In the following posts I'll explain in detail how I did it.