I recently am starting to get back into working out i used to lift a lot of weights and play football, all that good stuff. i finished highschool and didnt play last 2 years of highschool any sports, i gained some wieght and i want to lose it again. Right now my plan is whatever works for me, ive tried constant plans but they always seem to fail. i've tried to run but ill run for like 2 days straight then wont run for like another 3 weeks.
I know motivation comes from within and yourself but what are some hints and tips that keep you guys going.
My plan is to run about a mile to start off maybe 2, then just build up from there doing more and more. Also with a diet.
Also where can i find my BMR dono what that is but ive seen it around the site, and how cna i find out how many calories i am burning?
Losing weight is a hard thing to do with exercise alone. The most important aspect is your nutrition and diet. If you can start eating healthy and maintain a strict diet, you can reach your goal of running a mile and lose weight.
Remember, it's always about calories in versus calories out. At the end of the day, if you burn more calories than you consume, you will lose weight (and vice versa). Of course, just exercising might make you burn more calories, but the weight will come back again as soon as you stop the exercise that's burning the excess calories.
First step is to find your bmr. You can use this website:
Subtract 500 from it. This will be the amount of calories you can safely consume to lose 1 pounds per week.
Also, be careful not to go on the starvation diet. This has all sorts of negative effects, and on top of that you will only maintain it for a short period of time. Think "20 years" from now. Can you maintain such a diet for 20 years? Probably not. So eat smart, not starvation.
As for the type of food, read the faqs around here. If you pick up something at the market and you don't know if it's healthy or not read the labels. A good rule of thumb, from the book "New Rules Of Lifting," which I suggest you get, is that if you can't think of the food roaming, or growing in the wild, it is most likely not good for you. For example, a piece of salmon, you can imagine swimming in a river somewhere, so it's good for you. A piece of candy bar, for example, doesn't grow in the wild and most likely you'll have to keep breaking down the ingredients to find out what type of natural thing it comes from.
Also, for liquid, drink water and water only. If you are a soda drinker, be sure to drink diet soda and limit it to one a day. If you are a heavy soda drinker, or heavy drinker of another substance, try to break the habit by limiting the drink to one a day and drink plenty of water.
With exercising, be sure to act smart especially with running. You can risk chronic injuries if you simply run your "hardest" every day. You risk knee injury as well as over training. Be sure to run 3 times a week, and rest at least a day before each session.
Good luck.
