I am stuck in a rut! Please Help!

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Oakley64

0
Hello everyone, i joined this forum a few weeks ago, and have been lurking around. I was really hoping to get some help.

here are some of my 'stats'
I am a college student
20 years old
5'2 1/2
~116-118
19.6% body fat (just got that tested for the first time last week)


I know i am not fat or anything, but i am not in shape at all. Also, I am gaining weight. Last year, my weight fluctuated btwn 112-115...as you can see, it had definately gone up.

I KNOW what i am supposed to do to lose weight/tone up. I tell people all the time that ab exercises will never get rid of that fat over the muscle...only cardio can do that! I (kind of) know what i am supposed to be eating...

the problem is that i just dont do it!!

My stomach is getting pretty nasty, and it has now gotten to the point where i NEED to start doing something. I just joined a pilates class (1 hr ) and a "killer kore" class (45 mins) - each only once a week. Neither is cardio.

I used to be a sprinter, and i hated the thighs i would get during sprinting season, so i am always scared those are gonna come back! Running usually makes me feel like crap too...i rarely feel really good after. I am always in pain or gasping for air, not to mention whenever the treadmill takes my pulse, it is off its scale (probably close, or over 200bpm) My legs usually feel nice and worked...my muscles feel good after...but my breathing...it kills me. It is my breathing that always makes me stop (when i actually do run, i run about 2 miles in 20 mintues on a treadmill)

anyways...so, i hate working out sometimes.

then there is the food...

I eat SO much. Once i start, i cant stop. I ALWAYS eat breakfast. Usually a bowl of semi healthy cereal (depends on my mood :p)..either frosted cheerios, Kashi, or cinnamon toast crunch. I usually add fiber one to my cereal as well. From there, it goes down hill. If i am studying, sometimes i go hours and hours without food. I will basically live off diet coke and water until it gets to the point where i have to eat. And then i go and buy food.

This is my major issue. Access to food. If i go home, that is the end of my studying (or if i actually go back to the library, it tkaes like 4 hours). If i dont go home, i usually eat something like subway or a minipizza, pasta, or what not. Nothing that healthy.

fast forward to dinner (usually way too late) - i havent eaten well all day, so i just start eating a TON. Even when i am full, i just keep snacking. My meals are sometimes healthier, sometimes not. I LOVE pasta...i will never ever give it up. I am now buying that new pasta with the omega-3 in it, and it has protein too apparently. I usally top it off with creamy pesto or alfredo. Lately, i have been eating a lot of olive oil too.

My favorite healthy dinner meal: tilapia with this cucumber salsa. The only bad thing in it (which isnt even bad) is olive oil and salt. I LOVE it. However, It doesnt fill me up. So whenever i eat something like that, i go on to eat tons of other food cause im not full.

When i say other food, i dont mean crap like doritoes, oreos, etc (although YUM!!)...i try to never buy those things. I am talking like half a box of triscuit thin crisps, granola bars, chocolate, more pasta, etc. Its really the amount of food that is a huge problem.

Moving on to fruit and veggies - major problem. I rarely eat them. I hate buying salad from the store, it goes bad so quick, and even adding fun stuff like dried cherries, walnuts, croutons...i am never full, and i always have to force it down. This week was like record breaking. I had a box of raspberries and an apple, and 1/2 a cucumber. Thats usually the amount i eat in a month - if that :eek: Its just such a pain. Its expensive, time consuming to go get from the store, and goes bad so fast!

oh, and i usually am good about water...at least a water bottle a day, sometimes more. And i drink a lot of diet coke. Is that bad?

ok, i have gone on long enough. hopefully someone reads this. Let me know if i could tell you more info. I just really want to get out of this rut, but feel that there are sooo many obstacles (the whole studying, food going bad thing, etc) in my way.
 
wow, so if my post wasnt long enough...i did wanna add this:

i do bike to class - but that prob adds up to 15 minutes of biking AT MOST (well, currently)

also, i am involved in this volunteer program where once a week i do have to walk alongside a horse 45 mins to an hour.

i also try to avoid the elevator. however, i study on the fifth floor, and with the weight of my backpack...i have to take the elevator...without my backpack though, i am like dying - there are a LOT of stairs! i am also a pretty active person, i fidget a lot, randomly break out into dance in my room things like that...but none of them are nearly enough to be considered exercise
 
I would start by ditching the diet coke and all sodas in general. Take Trainer Lynn's adivise and eat at least 5-6 times per day (one carb/one protein)with each. That's the one thing I've learned fromt he short amount of time I've been reading/posting. And drink more water!
I drink 3 liters a day and then more with meals and while working out.

About the running, you feel like you're out of breath because you haven't conditioned yourself. Start by running one mile at a moderate pace then add on slowly...

Start out with baby steps! Good luck :)
 
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soda really isnt great for you at all, because it has all that sugar which turns into fat, only a bottle of water a day is also not enough, i would say at least 5 water bottles a day, start of small, and make sure u carry one with u everywhere, that way u can constantly sip, drinking lots of water should help flush out ur system, which will be a good start for anything
 
Admittedly I only read about a 2/3 of your post... so if I re-state the obvious... I apologize :)

There is a big difference between knowing what to do and actually doing it. The entire process you described... starting off with a semi-decent meal and then going down hill (particularly after dinner) is a pattern and a cycle that CAN be broken. But you have to be determined enough to break it. :D

If your heart rate is sky high during cardio... then you would most likely hate to do it. Working out harder is not necessarily better for you. Start slow and at your current fitness level. The moment you expect too much from yourself, is the moment you sabotage your goals.

Start by eating every 2-3 hours. I know it's hard during the school year and with all the things going on. But you either do it or don't. Your call :)

Make your workout routine a mix of cardio intensities. Some low intensity days, some medium days and maybe a higher intensity day. I just started working with a client who finished her first year in college. She is home for the summer and wants to really work on her health. We started interval training the other week and she loves it.

So find something that is for YOUR fitness level, change one thing at a time, and really give it an honest shot. If you don't committ now... you will when you're ready.
 
ok, i have to ask though...diet coke...there is NO sugar. What really is so wrong with the stuff???

another thing.,...my pulse...it has never been low. I was a varsity sprinter in high school, and almost always lied about my pulse cause afer some runs, we would have to take it, and then he would ask who had what...all the varsity's would be in the lowest range...i would be in like the range worse than everyone else...

ive gotten it checked out...the doctor said its nothing to worry about if its always been like that. In track, our coach was TOUGH. We would work out every day after school for 2 hours - you would think by the end of the season i would be "conditioned" - i never ever felt conditioned! (which is another HUGE de-motivator)

thanks for all the posts...i need to read through them more carefully when i have some more time!
 
ok, another thing about what moonbeam said. If i run a mile, the next day...or actually like, within 5 minutes, i feel like i have done NOTHING. there is no soreness whatsoever. I probably couldnt do it now, but one day last year, i felt like running (which was a miracle in itself, haha!)...i hadnt run in a few months. But anyways, i ran for less than an hour, and was amazed at how much distance i covered. I went back and drove my path the next day...it was more than 4 miles!!! i probably was running 12 minute miles (which for me, as a sprinter, was awesome, for 4 miles straight).

So anyways, i dunno why my breathing was fine and didnt get to me, but i feel like i am capable of sooo much more. Its just my darn lungs :(
 
When I started wanting to run (about 7 years ago) I couldn't even do an entire lap! That's only 1/4 mile. I started by running 1/2 a lap and every week I increased it by 1/2 a lap. Before I knew it I was running 4 miles a day :)

(It worked for me-again I'm not an expert but I'm not sure that soreness and endurance go hand in hand? I mean I don't think you have to be sore to make progress)
 
I am new to this group, this is officially my first post. I hope I can help some people here, and also get some good info for myself.

In regards to this post, I definately agree with Lynn's post. I wanted to touch a little more on why many people know what to do, but they don't do it. They don't act!

Personally, I would love to learn to play the guitar. I actually went out and bought one. I know exactly what I need to do to learn it, but I am not willing to actually go out and do it. How come? Namely, I have more important stuff to take care of. It is a very difficult instrument to play, especially when you are not muscially inclined and have no clue how to read a single music note.

We are all busy, and can't accomplish everything that we set out or want to do. However, we should make room for the things that either truly make us happy or improve our lives.

If I started to play the guitar, it would take time away from my fitness and my fishing. Both provide tremendous happiness in my life. And without fitness, health deteriorates and then I don't have the quality of life I should have, had I simply led a more healthy lifestyle.

So as always, we really have to weigh our options and outcomes. Prioritize your life!

All of our actions are based upon pain or pleasure. We will always strive to avoid pain, or gain pleasure. Think about that. Every single thing we do, is fueled by the desire to avoid pain, or gain pleasure.

At the same time, we all have mental associations that are unique to each of us. I view exercise as an ultimate pleasure. I link so many positive things to it such as a good body, health, strength, etc. You, on the other hand, might link great pain to exercise. You might link things such as soreness, injury, fear, difficulty, embarrassment, etc.

So you see, if we want to change the way we behave, we need to determine what we find pain and pleasure in, consciously determine the associations we have to these actions, and change these associations around.

We must control our minds essentially. Instead of linking pain to exercise, link pleasure to it. Think about all the positives. Think about what it can do for you physically and mentally. And even more powerful yet, link PAIN to NOT exercising. Think of all the bad things that can happen if you don't exercise, and make that connection in your mind. “If I don’t exercise, I will get fat, or my health can slip, etc.”

Life is a beautiful opportunity that so many of us take for granted! So many of us get too caught up in the same old daily routine to ever think about the important stuff. And believe me, your health should be at the top of your list of "important things," because without it, nothing really matters.

If you consistently think about these associations for a few weeks, and realize your pain/pleasure links, ask yourself if they make sense, and then change them around, you will begin to notice different desires and behaviors. You are consciously changing your subconscious mind. Does this make sense? I don't want to dive into this too deeply because it is some very deep stuff, however, begin to think about it; I find it to be the missing part of the equation for many people as to why they can't seem to take action.

The rest of your post are just the basics which Lynn touched on already. You really have to plan ahead with your nutritional habits. Each Sunday, plan out various meals you can eat during the upcoming week. Even take some time and prepare a few. When I was in college, I lived on chicken, tuna, protein shakes, egg whites, etc. I would prepare 2 dozen eggs and 8 chicken breasts on Sunday so the only thing I had to do during my busy week schedule was make the time to eat.

I don't want to write a book, so I will stop here. Look forward to hearing from you.

Steve
 
Haha, sorry. In my yahoo group, we get into a lot of specifics. The posts can get rather lengthy and detailed which many like. But I do know that each of these places are different and in some, more is not always better. So, if I ever need to shutup, just yell at me. I am pretty easy going.
:cool:
 
stroutman...i like the way you think! And no need to apologize for the lengthy post (especially since it is easy to read). I like lengthy posts!

I totally understand what you mean, it makes perfect sense.

Ive always understood the basics behind your post, but never thought about them it in terms of pain/pleasure. Kind of makes me wonder if my evil track coach had any kind of impact on my desire to work out. I used to really enjoy track meets - did it for the pleasure of sprinting...until i got on varsity. It wasn't fun anymore. I am totally easygoing in sprinting competitions - i dont get all crazy if i lose..i am just happy as heck if i ran a good time. With my coach, and my school's 5 year winning streak, we werent allowed to be happy about our times unless it meant we got 1st place (of course he didnt say this...he pretended to be all happy go lucky on the outside). When our top sprinter hurt herself, i was expected to take her place (meaning somehow run a 100m more than a 2nd faster, and somehow take both 1st and 2nd place...riiight)....i think i got third, and broke our 5 year streak :D whoops! He hates me...he always did cause I was running more for myself than the team (and i did much better when i ran for myself)

ANYWAYS, as you can see, i like to write novels too in my posts!

See, i like your food idea, except I know exactly what will happen if i do that. I will be on campus, studying, and be like "ooh, dinner time"...and think about all that chicken...and be like "ewww not chicken again!", and then go buy something, haha.

I think another issue in terms of exercise is that i never really have exercised regularly, and i have stayed pretty skinny. So it is hard for me to actually worry about getting fatter (although, lately, i think i am starting to have an easier time as this belly fat was never this big before, LOL)
Also, I got the crap scared outta me in one of my kinesiology classes. He was talking about how bad it is not to exercise, and how many diseases exercise can either "cure" or prevent. It really made me want to exercise, but then, like you said,i think the whole pain thing kicked in. My breathing got all psycho, wheezing, i started getting a little dizzy from running (most likely cause i didnt have enough calories), and it just actually made me feel worse!

And then there is the studying...i am taking ONE class right now (spring semester)..physics 2, and its HARD! I sit in the library for sooo long, and still feel like i havent gotten anywhere (i am a kinda slow learner). Now it is easy to say, 'well, take a break and go work out', but i cant see that happening. For one, when i study, i can go strong for like 8-9 hours at a time (course a few food breaks). Working out would mean i have to go and change, spend an hour at the gym (finding an open treadmill, running & stretching), get back..and since the gym is insanely hot, i would probably not be able to study until i shower...and by then, i wont want to go back to the library. So i get my workout, but then my grades are compromised. Blah, and i see it as, if i dont get good grade, then i wont get into PT school, and so on...

Ok, i swear, i am not that negative of a person. I am really positive - but mainly for other people, hahaha

anyways...i think it comes down to me being lazy and like you said, i need to prioritize my life, and get some major time management skills!
 
The average American is awake for 16 hours each and every day. I find it hard to believe that you are studying for half of your waking life! Now grades, school, education are all very important. And if you have a goal to be a PT, then you should do all that you can to acheive it.

However, health is not an optional goal, activity, or hobby. Because, as I said before, without it, nothing else really matters. Your kinesiology prof. was correct. Regular exercise brings about amazing, synergistic, positive results to your health. Not only will you look better. Not only will your feel physically and mentally stronger. But most importantly, you will be creating a healthy life and fending off many diseases, illnesses, and health issues that come about with being sedentary.

If you had a serious disease spurred by your unhealthy habits, would PT be as important to you. Don't be someone that looks back and says, "Geez, I wish I would have taken better care of myself so I would feel so much better now." You can control your destiny!

It is impossible to change overnight. The person you are today has been shaped since day one. But the most important step is to think about what you think about. Don't let your thoughts run wild. So many of us are caught up in our daily schedules to the point where the day ends before we really had the chance to take a minute and think about our lives. Our lives are on repeat each and everyday....and that is no way to be. Priorotize your life.

I am the manager of a financial advising firm right now. I am also a personal trainer. I am also engaged and just bought a house. I am aslo in the process of obtaining my masters degree. I also have a very busy social life. I also operate 2 websites and help many people one on one on the web.

We all have insane schedules in this day in age. That is fine. But those who don't take the time to focus on health atleast for small amounts each and every day are fools. Because what is life without health?
 
stroutman81 said:
Haha, sorry. In my yahoo group, we get into a lot of specifics. The posts can get rather lengthy and detailed which many like. But I do know that each of these places are different and in some, more is not always better. So, if I ever need to shutup, just yell at me. I am pretty easy going.
:cool:
Click to expand...


Nah, I was just teasing, I do that from time to time...some of my posts are pretty lengthy too...
 
stroutman81 said:
The average American is awake for 16 hours each and every day. I find it hard to believe that you are studying for half of your waking life! Now grades, school, education are all very important. And if you have a goal to be a PT, then you should do all that you can to acheive it.

However, health is not an optional goal, activity, or hobby. Because, as I said before, without it, nothing else really matters. Your kinesiology prof. was correct. Regular exercise brings about amazing, synergistic, positive results to your health. Not only will you look better. Not only will your feel physically and mentally stronger. But most importantly, you will be creating a healthy life and fending off many diseases, illnesses, and health issues that come about with being sedentary.

If you had a serious disease spurred by your unhealthy habits, would PT be as important to you. Don't be someone that looks back and says, "Geez, I wish I would have taken better care of myself so I would feel so much better now." You can control your destiny!

It is impossible to change overnight. The person you are today has been shaped since day one. But the most important step is to think about what you think about. Don't let your thoughts run wild. So many of us are caught up in our daily schedules to the point where the day ends before we really had the chance to take a minute and think about our lives. Our lives are on repeat each and everyday....and that is no way to be. Priorotize your life.

I am the manager of a financial advising firm right now. I am also a personal trainer. I am also engaged and just bought a house. I am aslo in the process of obtaining my masters degree. I also have a very busy social life. I also operate 2 websites and help many people one on one on the web.

We all have insane schedules in this day in age. That is fine. But those who don't take the time to focus on health atleast for small amounts each and every day are fools. Because what is life without health?
Click to expand...



ahhhh ok ok ok, i admit!! I am QUEEN of time wasting. Its rediculous how much time i waste...i dont mean to, i mean, its just little here, little there, etc...

anyways, your post was a good slap in the face reminder of what i really do already know...so THANKS!!! Now i can come back and read it when i am being lazy.

thanks so much :) very very well said!
 
Hmmm, is that your website that you provided a link to?
 
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