What kind of results can I hope to expect?
I'm a real newbie to the exercise thing... I haven't been in what I would consider good shape for 6 or so years now. I recently quit smoking (smoked for 6 years @ 1+ packs a day) and eating any type of 'fast' food. I'm 6', male, and I weigh 210. I'm 23 years old, with no medical conditions (diabetes, etc.). I do not know what my bodyfat is.
Last week, and now continuing into this week, this has been my workout routine. Mon, Wed, Fri = run 1 mile, walk 2 miles. Tues, Thurs, Sat = walk 3 miles. Take Sunday off. As I get in better shape, I hope to increase both the percentage of miles that are run, and the total miles ran / walked, but for now this is all I can seem to handle. Also as I get in better shape (shed some of the pounds) I want to replace a lot of my routine with swimming and weight lifting. My ideal workout would be Mon, Thurs = swimming laps, Tues, Fri = Weight training, Wed, Sat = Long distance, brisk pace walks. But, I've got to start somewhere
As for diet, I used some calorie calculators to figure the number of calories I need to eat a day. For my height 'weight' and for an 'active' lifestyle (which I wasn't before, but am now). It said I needed to eat 3100 a day. So I've been eating 2100, no more and no less. I've also been trying to eat lesser amounts, but more scattered throughout the day. I've been drinking a lot more water, and trying to stay away from foods that are too salty. I have been eating a lot of salad, fruits, and veggies (everything tastes wonderful now that i quit smoking, haha). I still eat meat too, namely chicken.
I guess my question is, does anyone see anything wrong with my diet or exercise routines? Is there anything I should be looking out for? And if so / not, what kind of results do you think I will see with this routine? Do I need to step it up to get some real results or will I be okay doing what I'm doing? Ideally, I'd like to hit 180 or less again, does this seem like a realistic goal for my body type / workout?
Well, there's a difference between running to develop your cardiovascular ability and running to burn fat. This difference is essentially intensity. Weight lifting is, I believe, ideal for any goal because it builds muscle while burning fat (depending on your diet, of course). I would recommend more weight lifting days while incorporating some light-medium intensity cardio.
In regards to your diet, 2100 calories is too little I believe, in your case at least. Maybe up it to 2400 and see how it goes. I can see 2500 being even better, actually. Follow this simple rule: The more of you there is, the more food its going to take to supply you energy for development. Shocking the body by eating a caloric deficit where you feel hungry will hamper any potential physical development.
Why would that be different?
Originally Posted by Nobody
Running (or other cardio) at the high end of the aerobic range for longer periods of time to build endurance certainly uses up a lot of calories, which certainly helps to lose fat. Running (or other cardio) for high intensity anaerobic sprints (HIIT) to build up maximum anaerobic sprint capability uses a lot of calories per time spent, although it cannot be done for long periods of time. Both also cause some increased metabolism post-exercise.
i woudlnt wait to do weight lifting start now!!!, also try and increase the intensity of running. Also if 3100cals is your mantenance then 2100 is too low. the rule of thumb is usually 20% defecit because your a newb you may be able to go alittle farther but that will change!!!
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