I've read in many places that after 20 mins of cardio you start to break down protein. I finally found one book, I can't remember what it's called at the moment, that said otherwise about the "20 minute rule." After talking with my wifes youngest brother, who runs for about 2 hours a day, I'm adding additional cardio to my workout. I think I may try to work myself to a point of about an hour worth of cardio.!
I've never read any such info that suggest you shouldn't do cardio for more then 20 minutes on account of burning protein (catabolism). That's borderline crazy, if anything, you need to do cardio for more then 20 minutes to get past the energy in your blood/liver and then start cutting into your fat reserves. Please research that further. I'd like to see any links or material suggesting not to go past 20 minutes. Cardio has done very well for me, I can't imagine not doing it.
If I start to take my Glucosamine, Chondroitin, MSM again, my knees will improve to allow me to walk/run more. As far as the elliptical, I try to do that now and again, but most of the time my feet start to slide around on the tracks and I feel a bit unsteady.!
I have a saying about runners....there are only 2 kinds: those who have blown-out their knees, and those who will blow-out their knees. Given your situation, low-impact is the way to go...let's keep the irritation & impact to a minimum. Try different machines until you find what works best. Again, I love biking. Running, no.
I don't count calories. I did it once and I flat out refuse to do it again. It's pointless and will only make you more hungry than you were before. I'm eating more protein and fiber filled meals to keep me fuller longer and subside my hunger pangs and, of course, I have my cheat day. !
I don't count calories either, but I do maintain a keen sense of just how much I'm eating. Time and again people grossly underestimate how many calories they're actually/honestly taking in over the course of the day. Calories can sneak-up on you and it's super-easy to underestimate just how much you're putting in your mouth. As a friend of mine is fond of saying, "more then anything, it's what you put in your mouth that will determine your size/body-fat".
Look dude.....it's unfair, but for survival our bodies are still programmed like Toyota Priuis's...we get a lot of bang for the calorie and our bodies are still very efficient; this is how we survived when food was scarce some ten's of thousands of years ago. Today, we eat like our bodies are Hummers....food taste good, we don't have to exert energy hunting for it and we don't have periods of scarcity (and I ain't talkin' about when the keg runs dry). Just remember; food has more calories then we often imagine AND our bodies are more efficient then we think. We all wish we had a control panel where we could dial our efficiency down to 7 mpg instead of 54 mpg.
What I've found is that over time we become accustomed to eating a bit more then we need to. As we get older, it catches up to us. Sooner or later you have to decide: am I gonna just accept my fatness and hope I survive my heart attack and then get serious about saving my life.....OR do you wanna get on it now and not roll the dice on your life & health??
Here's the good news. At first it does seem like deprivation (less food) and hard work (working-out)...BUT over time you'll adapt to it and get used to it. The first month or two is tough, your psychologically and physiologically used to eating bigger meals and living the life casual, but with each passing week you'll get more used to your newer healthy lifestyle. Clothes will start fitting looser, people will make comments and you'll feel better. Your new healthy-style "gorge" will be a fraction of what it used to be...and here's the magic: YOU'LL FEEL JUST AS SATISFIED as the old days.
Also, the exercise won't be as uncomfortable. You'll get that "runner's high" after good cardio and you won't want to eat heavy junk food and counter-act all that weight-training you did. It's all about momentum and mind-set.
So here's the thing....you have to decide. It's black & white. Either you're gonna embrace this new lifestyle and totally get into shape, or just forget about it. Why bother spending a few months losing weight and getting in shape only to fall off the wagon and revert back to the old ways? Don't waste your time yo-yo'ing. It's like building a house just to turn around and burn it down. I say, it's now or never. Don't make an effort if it's bound to be an exercise of futility. Sit yourself down and ask if you're really ready to make this happen. The fact that you're on this board suggest you're getting your sights set and willing to do the distance. If you do it, you won't be sorry....but it is going to be work and you will need to endure a period of adjustment: nothing worth having comes without work.
I dawdle in the kitchen a bit and LOVE cooking and trying new dishes. And as far as my body fat goes, it is truely all on my belly. My calves, thighs and glutes are solid, barely a pinch on them. My arms, chest and shoulders are solid. My only body fat is on my belly, just above my waist line and my lower back. I've gained somewhere around 40 pounds in the past two years and I need now to drop about 25. My belly is sticking out and my lower back is getting "poofy."!
Same here....solid everywhere and just had some in my belly. It's just stored fat, but it's also the most dangerous kind of fat to carry on your body: it surrounds your organs! Want a scare: get your bloodwork done, I bet your triglycerides are ugly and your cholesterol isn't too good. At least your shape isn't distorted like some other heavy people.
The fact that you know how to cook is your advantage...just keep healthy foods in your home and learn to eat within your means. The lean protein and high-fiber whole foods are good.
I'm excited for ya!
