diet and exercise advice pretty please!

posted 2 years ago in Fitness
Post # 2
Member
6273 posts
Bee Keeper
  • Wedding: October 2013

side cramps – lift both arms in the air and breathe deeply, when you are walking.  i forget the reasoning but someone told me this when i used to get side cramps and it helped.

shin splints – you are overdoing it.  too fast too soon.  i suggest investing in an amazing pair of running shoes.  go to a running store and get fitted.  tell them you are having shin splints.  they will look at your running stride and fit you for what you need.

don’t do static stretching before your muslces are warm.  always do dymanic stretching if you need to stretch.  a 2-5 minute walk before running will get your muscles moving.  honestly, i don’t stretch before or after i run or cycle.  i don’t really run too much these days, but i generally cycle 50-100 miles per week.

Post # 3
Member
4483 posts
Honey bee
  • Wedding: April 2015

I would eat the workout calories, because otherwise you could net as low as 700. You should never let your net go lower than the calories it takes your body to simply live. If you do, you risk srewing up your metabolism and/or losing muscle mass.

Post # 4
Member
2791 posts
Sugar bee
  • Wedding: May 2015 - Walnut Hill Bed & Breakfast

Don’t just blindly follow a 1200 calorie diet. Everyone has different needs. You need to eat within your BMR or you can go into starvation mode and store fat!! 

This is a really handy calculator that can help you calculate your BMR and send you in the right direction. http://www.younglifenorthdekalb.com/fitness/bmr_meal_calculator.php?age=27&sex=F&height=63&weight=145 

Also add weight training onto your cardio. Muscle burns more fat.

Make sure you’re eating real foods. Limit packaged foods, fake sugars, added sugars. Read the ingredients on everything. Drink lots of water.

Post # 5
Member
8910 posts
Buzzing Beekeeper
  • Wedding: August 2013 - Rocky Mountains USA

I would suggest downloading the free My Fitness Pal app on your phone or going to their website, and use that to calculate your daily calorie goal.  I agree with PP that it’s silly to just randomly pick 1200 calories.  It all depends on your age, height, weight, weight loss goals, activity level, etc.  Sorry but your mom doesn’t know what she’s talking about.

Definitely eat your workout calories if you’re on a pretty low calorie diet.  I have a small frame and am trying to drop a few pounds, so I currently have a 1200 calorie daily goal.  However, I eat most or all of my workout calories back because it’s just not reasonable or healthy to eat 1200, burn 400-700+, and be starving and unhealthy.

As for shin pain, make sure you have new good running shoes.  Build up your mileage slowly – your muscles aren’t used to the impact so you need to build them up slowly.

Post # 6
Member
825 posts
Busy bee
  • Wedding: May 2015 - Cathedral of the Immaculate Conception / Courtyard Marriott Legacy Ballroom

Mrslovebug:  I completely agree with everything amberback posted! I also grew up in a home with smokers and I’ve never really been able to run well. I do more walking and I’m lucky enough to have an elliptical machine that my Mom bought, so I do my cardio on that. I also do body weight resistance exercises like squats, lunges, and planks (here’s a good list of these types of exercises: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere) as well as working out my upper body with 5 lb and 8 lb hand weights. You really should use a combination of cardio exercising and weight training to get in shape.

Definitely calculate your BMR and base your calorie intake on that, and you really should eat the workout calories or your going to feel dead on your feet. If you don’t have one already, and you have a smart phone, I recommend using a calorie counter app like My Fitness Pal with a pedometer or some other type of activity tracker. I have a Fitbit Zip and I use the Fitbit app to keep track of my calories in and calories out – it’s helped me to lose around 60 lbs in 1 year and keep the weight off for the past year.

Post # 7
Member
872 posts
Busy bee

Mrslovebug:  You’re getting some good advice here. I agree with investing in some good running shoes. It makes a huge difference. I am not a runner myself but I did try it for about a year before I found what worked for me (beachbody workouts and yoga at my gym) couch to 5k is a great program to invest in. A friend of mine swears by it and she’s signed up for her 2nd half marathon after discovering the program about a year ago.

I’m going to go against the grain here and admit that I don’t count calories. I just eat “real” food and eat when I’m hungry. I have all but eliminated processed foods and drink a glass of water before every meal. No soda. No processed sugar. No white flour. It was tough but it was worth it. If you need a guide there are great apps and websites out there to help you track your calories including sparkpeople.com and myfitnesspal. It really comes down to what works best for you, but 1200 calories really sounds like a low number.

Good luck!

Post # 10
Member
8706 posts
Bumble Beekeeper
  • Wedding: December 2012

Re: Starvation mode — a 1,200 calorie diet will not send you into “starvation mode.” Starvation mode in the most commonly referenced manner is a myth. To actually get your body into starvation mode, you must spend a very long time in a calorie deficit, like the holocaust or the Irish potatoe famine. Being on a 1,200 diet for a few months will not trigger “starvation mode.” At no point will your body ever stop burning calories in order to protect itself.

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Post # 11
Member
2726 posts
Sugar bee
  • Wedding: May 2013

Hyperventilate:  I think you are absolutely correct. My weight tends to remain very stable whether I eat 1400 or 3000 calories per day. I need to go below 1000 to lose weight and if I do, I lose weight, period. I have never yet gone into starvation mode. (also, i don’t gain weight back any faster with extreme dieting. I gain weight when I start eating a lot of calories again (and by a lot, I mean a lot – desserts, alcohol ,etc)

Post # 12
Member
3349 posts
Sugar bee

Mrslovebug:  You won’t get buff, honestly- like, people who are super buff/muscular put soooo much work into it. You won’t wake up one day with huge muscles- if you’re starting to not like how it looks, just change what you’re doing. But I would lift weights still- it will keep you nice and toned 🙂

Post # 14
Member
1131 posts
Bumble bee
  • Wedding: August 2014

You won’t get super buff by lifting weights. It’s pretty hard for women to get super buff. You’ll just make your arms, thighs and stomach tighter and thinner, and have better posture and look healthier and more active. So I second doing some weight-lifting.

I agree with PP – I think your leg pains mean you are doing too much too fast. Running is hard on your joints, especially if you are very overweight, especially on concrete. If you are pretty overweight, I would consider using an elliptical or powerwalking instead of running. You can really do some knee damage otherwise. Once you have built up your muscles and maybe lost some weight, it will feel more natural and right to start jogging, then running.

I think your shortness of breath will only improve the more you exercise aerobically. Your lung capacity will grow and your body will become better at exchanging gases in your lungs.

1200 calories per day sounds like an OK place to start a diet to me, I guess, but if you’re waking up in the night starving, then it’s probably too low. If I were you, I would take the focus off cutting calories, and instead focus only on cutting unhealthy foods and snacks and sticking very faithfully to your exercise regime. Honestly, I have never known a single person who lost weight by calorie restricting only and kept it off for any long period of time. I know you are exercising too, which is great, but I think calorie restriction is just really hard on a person psychologically. It makes you feel tired, irritated, and listless, which is pretty much definitely going to cause you to NOT feel like exercising. Plus, exercising makes you even hungrier, so calorie-restricting AND exercising is pretty much designed to make you ravenous.

OK, I am going to stop before I completely turn into Richard Simmons. Good luck!!!

  • This reply was modified 2 years, 2 months ago by  ohnatto.
Post # 15
Member
44 posts
Newbee
  • Wedding: May 2015

Myfitnesspal.com is a great free tool to use for counting calories. It helps you figure out how many calories you need to be eating to lose 1-2 lbs per week. Also when you exercise you can add that into it, and it calculate into your calorie count. If you are exercisng a lot, you need to be eating more than 1200 cals usually. 

As far as warming up, i’d suggest doing cardio activity for 5 minutes (walking, jumping jacks, etc) then do stretches. At the end of your workout, stretch again. You may also want to do some strength training to help build muscles. You won’t get bulky but in the end will be toned. 

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