HELP Treadmill Trepidation

setotitan · Aug 12, 2009

Hey guys, just need some feedback here. I've got t-minus 112 days until my wedding to loose 60lbs. I've started doing some light weight training, but focusing more on my cardio. I'm 5'11" 295lbs, on my treadmill I'm working on a 3% incline at a speed of 2.7mph for 40min my heart rate is 125-135bpm through out. From what I understand my heart rate is on point, however 2.7mph is very slow. I thinking I could go 3.5-4mph but there's no way I could keep it up for 40min, probably closer to 15-20min

I guess my question is should I just stick on my current pace and increase speed as my BPM's drop? Or am I not pushing myself hard enough and I really need to crank up the speed and suck it up? Anyways I'd appreciate any advice, the more technical the better, thanks!

hatcht9x · Aug 13, 2009

hey!

on March 7th of this year I started running at my local track.. I too am 5'11'' and I weighed about 270. At first I was the exact same way.. I couldnt even run at a jog pace for more than a lap or two... so I started running a lap, walking a lap, running a lap, walking a lap.. I kept this up for a few weeks and slowly built my stamina and my body started getting used to the workout.. soon I was able to run a mile.. mile and a half ..and I now run two miles each night.. no heavy breathing and my legs dont even get tired. I also now run on a treadmill at 5.9-6.3 m.p.h for two miles and walk another half mile as a cool-down each night.. I have been able to loose a constant 10 lbs every 4 weeks at this pace.

sorry this wasn't very technical.. and it was a little long, but the point is.. start slow and work your way up.. pay attention to your diet.. and keep at it!

you can do it! Im sure a few of the regular members will chime in with statistics and diet info!

good luck!!!

NoLoveLost · Aug 13, 2009

setotitan said:
Hey guys, just need some feedback here. I've got t-minus 112 days until my wedding to loose 60lbs. I've started doing some light weight training, but focusing more on my cardio. I'm 5'11" 295lbs, on my treadmill I'm working on a 3% incline at a speed of 2.7mph for 40min my heart rate is 125-135bpm through out. From what I understand my heart rate is on point, however 2.7mph is very slow. I thinking I could go 3.5-4mph but there's no way I could keep it up for 40min, probably closer to 15-20min I guess my question is should I just stick on my current pace and increase speed as my BPM's drop? Or am I not pushing myself hard enough and I really need to crank up the speed and suck it up? Anyways I'd appreciate any advice, the more technical the better, thanks!

What you need to focus on first and foremost is YOUR DIET. You can run forever, but if you are eating crap or not at a caloric deficit, you are *never* going to lose the weight. That said, I think it is great you started working out, and you do need to build up endurance, BUT you need to clean up your diet if your goal is to lose weight!

flyinfree · Aug 13, 2009

you can NOT lose that much that fast in a healthy way

lets have some pics and see what we can come up with to make the next 100 days the best we can.

how is your water intake?
tell us, like nolove said, about your diet
AND-

I must say this, because I have a history of disorders myself...

starvation is not the answer! you may make it thru 2 months of starvation at the most and then it will back fire and you will baloon.... water pills are not the answer- there is NO PILL ANSWER. you are heavy sugar! period!

how about you take this as a time to realize--

my life habits have put me in a place that even marriage can't turn it around immediately, I need to change the little things in my life and be good to MYSELF, a healthy life partner, example as a mom someday, and wife-

EVEN IF I AM NOT A SKINNY BRIDE!

sorry honey-

its just the truth.

xo
FF

hatcht9x · Aug 13, 2009

in my first 112 days I lost 45 lbs.. and I dont have some big crazy diet. I eat more fruits/veggies and drink way more water than I used to.. cut out fast food/processed snacks and thats about it! I think you can lose at least 50lbs if you really stick to it!

flyinfree · Aug 13, 2009

try!

and I hope you come back

NoLoveLost · Aug 13, 2009

hatcht9x said:
in my first 112 days I lost 45 lbs.. and I dont have some big crazy diet. I eat more fruits/veggies and drink way more water than I used to.. cut out fast food/processed snacks and thats about it! I think you can lose at least 50lbs if you really stick to it!

Nobody said it has to be some *crazy diet* but you don't get to 295 lbs eating broccoli. AND all of a sudden it's a big issue and there is a time constraint to lose this weight that took a while to put on. WTF? Like the people you know, don't know you weight 295 lbs?

This: "I have to drop 60 lbs NOW!"

Should be: "I need to get fit and eat right ALWAYS and I'm going to start now..."

Shouldn't take some *event* for people to take care of themselves. And it isn't the solution.

malkore · Aug 13, 2009

NoLoveLost said:
Nobody said it has to be some *crazy diet* but you don't get to 295 lbs eating broccoli. AND all of a sudden it's a big issue and there is a time constraint to lose this weight that took a while to put on. WTF? Like the people you know, don't know you weight 295 lbs?

This: "I have to drop 60 lbs NOW!"

Should be: "I need to get fit and eat right ALWAYS and I'm going to start now..."

Shouldn't take some *event* for people to take care of themselves. And it isn't the solution.

This.
Several other good comments too, but trying to drop 60lbs in 112 days is more than .5 lbs of fat loss per day. I suppose if you were treated to a Nazi concentration camp you might lose that much weight, but you'd also have no muscle mass.

Your goal is too lofty, but don't let it stop you from getting slimmer and in better health. Eat properly, and you'll gain the stamina to go over 3mph.

I'm curious how tall you are, as I can walk on a treadmill over 3mph...I have to hit something like 4.2mph before I have to break out into a light jog.
But if you're a foot shorter than me, your stride would be too short to walk easily at 3+ mph.

I just wanna make sure you're not short changing yourself on the treadmill, even though weight loss is born in the kitchen/dinner table.

blackbeard · Aug 13, 2009

To the OP try and do the following:-

* Incorporate strength training (squats, deadlifts, bench press, overhead press) into your routine e.g. strength training on Mon, Wed and Fri.
* Do cardio on Tuesdays and Thursdays. Consider HIIT.
* Eat at a deficit of 500 calories to equate a pound of weight lost per week. Anything faster is not healthy and you can end up with loose skin. Loose skin is horrible and is a result of losing weight too rapidly.

setotitan · Aug 13, 2009

WoW! Truly amazing to get so much feedback so quick. Let me see if I can cover all the answers to all the above posts...

Firstly yeah the 2.7mph is more a fast walk. I'm kinda concerned to go full on run as the treadmill says right on the front, "Supports Weight Up To 250lb". Seeing as I'm almost 300lb I didn't want to break it, and I figured from the old adage, you have to learn to crawl before you can walk, I could infer I need to learn to walk before I can run. However that's the main reason I wanted to ask some people with real knowledge am I burning more fat running for 15min full speed, or is it better to go 40min at an intermediate speed?

Secondly, yeah I am doing this for my wedding, but I want to maintain my fitness long after that. I think for most people who decide to get in shape there is some major catalyst, some wake up call where you're like, "damn I can't live like this". For me it's not just about looking good in my pictures, I mean that's part of it

however i'm more thinking about my future kids. I want to be able to keep up with them, I don't want to be that guy who goes into full on sweat just from walking up a flight of stairs. Moreover I want to give my kids the building blocks for a healthy lifestyle as well.

And lastly yeah I've had some pretty bad eating habits. I'd drink soda's all day, fast food lunch, get in late and have a big dinner right before I fell asleep. I work a desk job so my only activity was walking to the car and back. I'm 28 now, so I've been through all the fads, the miracle pills, the super weight loss diet plans, the fat blasting machines. I know the only real way to loose weight is to watch what you eat and exercise. I just haven't been doing it because, well fatty foods taste better and exercise is hard :boxing_smiley: But I've indulged enough, it's time to make that change. I've just been slapping the snooze button on my health, but I'm ready to start my new life.

In the past I did do some drastic things to loose weight. It was actually for my prom, I just did nothing but drink water and take Ephedra pills (back when they were leagal) for 19 days! And it worked I dropped the 50lbs I was looking for. However it did leave me with a lot of loose skin and stretch marks, which I absolutely hate to this day. I know I can't go that hard core again. However in order to shed the pounds faster I am cutting my caloric intake significantly.

My current regimen is an Ensure for breakfast, Ensure for lunch, do my workout, before my shower I have my GNC Vitamin shake with a couple spoons of protein powder in it, then for dinner do some boneless skinless chicken with some greens and whole grain rice. Then once a week I have a cheat meal, by that I don't mean fast food. Just something besides boneless skinless chicken

I know that's not super healthy, and after the wedding I'm dropping the Ensures and replacing them with meals, as well as diversifying my dinners. Hope that gives everyone a little more insight into what I'm going through.

hatcht9x · Aug 13, 2009

NoLoveLost said:
Nobody said it has to be some *crazy diet* but you don't get to 295 lbs eating broccoli. AND all of a sudden it's a big issue and there is a time constraint to lose this weight that took a while to put on. WTF? Like the people you know, don't know you weight 295 lbs?

This: "I have to drop 60 lbs NOW!"

Should be: "I need to get fit and eat right ALWAYS and I'm going to start now..."

Shouldn't take some *event* for people to take care of themselves. And it isn't the solution.

I didn't mean to imply that anyone had suggested a crazy diet. I apologize-

and you are right that it shouldn't take some big event or experience to influence people to get into shape, but the fact is, it usually does. I think if it keeps you motivated and you aquire a healthier lifestyle along the way it could be the best thing that ever happens to you.. I too have similar reasons for starting to lose weight and although they might seem unimportant or superficial now, they are going to result in a much healthier me both physically and mentally.

OP- As mentioned, 60 lbs is a big goal for (now) 111 days, but there is no reason why you shouldnt be able to lose a significant ammount in time for the wedding. good luck! keep us posted

neonlady · Aug 13, 2009

setotitan said:
My current regimen is an Ensure for breakfast, Ensure for lunch, do my workout, before my shower I have my GNC Vitamin shake with a couple spoons of protein powder in it, then for dinner do some boneless skinless chicken with some greens and whole grain rice. Then once a week I have a cheat meal, by that I don't mean fast food. Just something besides boneless skinless chicken I know that's not super healthy, and after the wedding I'm dropping the Ensures and replacing them with meals, as well as diversifying my dinners. Hope that gives everyone a little more insight into what I'm going through.

Having been in your shoes before, I know where you're coming from. My concern is this last paragraph.

Your body is used to a certain caloric intake. With you cutting the calories as much as you are by drinking the Ensures and the Vitamin shake, you are DRASTICALLY cutting the calories and the side effect could be (not saying it will happen) your body may go into thinking it's starving and not allow the weight to come off.

I've seen it happen... heck.. it's happened to me before!!

Eat smart! Smaller, balanced carb/protein portions... & no more than 2-3 hours between meals... add exercise (which you've done already) and in no time, you'll start to see a difference.

Good luck and keep us posted on your progress!

setotitan · Aug 14, 2009

Neon,

Yeah I'd sure hate for my body to think that and my weight loss to stall. Thanks for the facts!

NoLoveLost · Aug 14, 2009

setotitan said:
Firstly yeah the 2.7mph is more a fast walk.I wanted to ask some people with real knowledge am I burning more fat running for 15min full speed, or is it better to go 40min at an intermediate speed?

*Try to go at least 3.0 on the treadmill, that isn't very fast at all, and if you can find one with an incline, you can add like a 4% incline to it. Doing 30-60 minutes would be a good start.

setotitan said:
Secondly, yeah I am doing this for my wedding, but I want to maintain my fitness long after that. I think for most people who decide to get in shape there is some major catalyst, some wake up call where you're like, "damn I can't live like this". For me it's not just about looking good in my pictures, I mean that's part of it however i'm more thinking about my future kids. I want to be able to keep up with them, I don't want to be that guy who goes into full on sweat just from walking up a flight of stairs. Moreover I want to give my kids the building blocks for a healthy lifestyle as well.

My concern is you initially stated your focus is the wedding, and this sort of thing usually is, lose weight fast for an "event" then as soon as it is over, back to old habits. Losing weight and keeping it off is a lifestyle change. I know, that whole "lifestyle" change seems so dramatic, but that is really what it is. It is stopping bad habits, changing what you eat, how much you eat, and how you eat. It also means doing exercises to help promote a strong healthy body and mind. It's not easy. It's a commitment, and it take discipline and determination.

setotitan said:
And lastly yeah I've had some pretty bad eating habits. I'd drink soda's all day, fast food lunch, get in late and have a big dinner right before I fell asleep. I work a desk job so my only activity was walking to the car and back. I'm 28 now, so I've been through all the fads, the miracle pills, the super weight loss diet plans, the fat blasting machines. I know the only real way to loose weight is to watch what you eat and exercise.

You know, but you aren't doing it, and now that you have come here and made the decision that you want to, you need to focus on succeeding.

setotitan said:
I just haven't been doing it because, well fatty foods taste better and exercise is hard :boxing_smiley: But I've indulged enough, it's time to make that change. I've just been slapping the snooze button on my health, but I'm ready to start my new life.

You'd be amazed just how much fatty foods taste like crap and it is more mental than it is physical. I haven't eaten "crap" in a long time and I can tell yo I don't miss it. If I *tried* to even eat a bite of a Big Mac my stomach would turn and I'd probably throw up. Thing is, your body really doesn't like crap, but your mind convinces you it does. It's lying

Once you have eaten healthy for a while, you won't even want it. Once you have taken control and use your logical mind, instead of your emotional one, things will change.....

setotitan said:
In the past I did do some drastic things to loose weight. It was actually for my prom, I just did nothing but drink water and take Ephedra pills (back when they were leagal) for 19 days! And it worked I dropped the 50lbs I was looking for. However it did leave me with a lot of loose skin and stretch marks, which I absolutely hate to this day. I know I can't go that hard core again. However in order to shed the pounds faster I am cutting my caloric intake significantly.

My current regimen is an Ensure for breakfast, Ensure for lunch, do my workout, before my shower I have my GNC Vitamin shake with a couple spoons of protein powder in it, then for dinner do some boneless skinless chicken with some greens and whole grain rice. Then once a week I have a cheat meal, by that I don't mean fast food. Just something besides boneless skinless chicken I know that's not super healthy, and after the wedding I'm dropping the Ensures and replacing them with meals, as well as diversifying my dinners. Hope that gives everyone a little more insight into what I'm going through.

The drastic "diets" doesn't work because you can't live like that; You can't suck face with a grapefruit forever, you'll die eventually. And the current regiment you have isn't good either. You need to find out what your BMR is and do a deficit. You need to find the proper way to cook foods and eat balanced without starving yourself.

There is a very good thread to help:

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Changes like this take time. Don't bank on one event. Sure you can lose weight before your wedding, and you can continue after too. Think of it as a mere stepping stone to a healthier way of living....