Weight Watchers

[robertjags]

Well I think I was the only nutter to run to the cinema but the idea is, fit in those exercises with minimal extra time spent on it So when you go to work, instead of trravelling all the way with a bus or train, walk part of it. And then as you progress over the weeks, step up the pace and walk more briskly...faster you walk quicker you get to work or from work to home But you already do walks during your breaks and your self discpline and drive is truly awesome

You are so absolutley right about introducing a new thing to stop your weightloss from stalling...its called a plataue. After a while the body adapts to your routines so isnt challenged enough to burn that fat off. So a shock to the system is whats needed. You are so right to start think about that now than to weight for that plataue. You're very smart.

As for running program, glad you're thinking of doing that. You will enjoy it. I actually used to hate it because it looked boring but once I started it, it became the best thing in the world for me. You can find enjoyment on running around a park on your own, an opportunity to collate your thoughts. I find it very stimulating, many ideas come to me when I run. Once you have developed a little running mileage in you. You might like to join 5km group runs. If your are free every Saturday morning, there is an organisation that run 5km park runs at hundreds of parks throughout UK which is free to take part. They exhude a fantastic atmosphere. They time you and your stats are recorded on website so you can try beat it next time. The vibe with running with other people is great and you will also find that you run that little bit quicker when there are others. And its for everyone. I dont know where you live but maybe there is one right next to you. They even take photos of you and get a free prize T shirt if you do 50 park runs because the organisation is sponsored by Adidas. All for free. Now because you havent started running yet, dont do these park runs yet. Prepare yourself for a running program like this one:

http://www.coolrunning.com/engine/2/2_3/181.shtml

This is a good program because it includes interval training (alternating between steady and intense paces at short intervals) which serves as a great fat burner too. If you find this program too easy then do the same program but on hilly routes :) Do fast bursts on the hills. And if possible time log your running times, ideally with a Iphone or Android app called Runkeeper where you can have your friends see what you do, giving you that extra incentive to do these runs. I know you already have incredible self discipline but if you have a smartphone, why not use as it as a tool, the app itself is totally free.

Keep up the great work!

Lots of great advice as usual Mr Glass.

Starting my jogging plan this week with the guidance of a running book from Zest.

Sadly I don't have a phone/ipod that allows me to track my running so I am using the podcasts at from the NHS to guide me through the process http://www.nhs.uk/Livewell/c25k/Pages/g ... to-5k.aspx

I've never really been able to run for any length of time, even when I was young and fit, so it'll be a real challenge - but I'm looking forward to it.

[Diane65]

Well done robertjags you are certainly going for it and the NHS podcast is brilliant I have just read the link. I don't have an ipod etc I can't stand anything in my ears so never even had a walkman let alone anything trendy.

MrGlass I need a bit of your bullying as I'm getting a bit lazy keeping up with the healthy eating but slacking with the exercise, I'm working 8am until 8.30pm tomorrow so I will do the DVD when I return as too dark to go for a walk and then think of something for the rest of the week.

Look after yourself aruif and try to eat healthily to help you get through your tough time.

[TheyCallMeMrGlass]

Well done robertjags you are certainly going for it and the NHS podcast is brilliant I have just read the link. I don't have an ipod etc I can't stand anything in my ears so never even had a walkman let alone anything trendy.

MrGlass I need a bit of your bullying as I'm getting a bit lazy keeping up with the healthy eating but slacking with the exercise, I'm working 8am until 8.30pm tomorrow so I will do the DVD when I return as too dark to go for a walk and then think of something for the rest of the week.

Look after yourself aruif and try to eat healthily to help you get through your tough time.

8am to 8:30pm !?!? That's a long shift Diane. What you need is nice rest on the sofa tonight, feet on your sofa stool, in front of the telly with OH bringing you a nice healthy dinner, thats an order!

I am assuming that shift is not a daily thing, right?? Back to normal working hours tomorrow? Good, then put that DVD in tomorrow night and get dancing :)

Figure out when your free times are (including breaks during work), then make a seven day plan ahead on what you are going to do with that free time. I'll give you a template:

Monday: REST (put your feet up)
Tuesday: Dance dvd workout (evening)
Wednesday: .......................................................
Thursday: .......................................................
Friday: .......................................................
Saturday: .......................................................
Sunday: .......................................................

Goal: ......................................................

Just fill in dotted lines

Then do it! Dont forget you can fit in some workouts during your breaks, plan that in your schedule. Look at the Sparkpeople videos for some in-office short workouts. And let me have a look at your plan :) Just 4 workout sessions and 3 rest days. If you feel more energetic, do 5 session days and 2 rests. Your workouts can be short too if you make them intense, even 10-15 mins. If you are seeing a movie, schedule in your brisk walk to the cinema. Schedule brisk walks to work too. It all counts.

Also Diane, You need to change your DVD workouts. Its been a few weeks now you were doing the first DVD, get more different DVD dance workouts for variation. I can see DVDs work well for you, doesnt it? I just discovered all these fitness DVDs can be rented at LoveFilm. I am thinking, just their lowest £5 per month Lovefilm subscription is more than worth it just to hire those dvds alone! You can also rent Wii games now too if you have a Wii. There are many Wii fitness games available. Consider that option.

Lots of options...important thing is plan a schedule, and keep your goal in mind...and I want to see it

[TheyCallMeMrGlass]

Well I think I was the only nutter to run to the cinema but the idea is, fit in those exercises with minimal extra time spent on it So when you go to work, instead of trravelling all the way with a bus or train, walk part of it. And then as you progress over the weeks, step up the pace and walk more briskly...faster you walk quicker you get to work or from work to home But you already do walks during your breaks and your self discpline and drive is truly awesome

You are so absolutley right about introducing a new thing to stop your weightloss from stalling...its called a plataue. After a while the body adapts to your routines so isnt challenged enough to burn that fat off. So a shock to the system is whats needed. You are so right to start think about that now than to weight for that plataue. You're very smart.

As for running program, glad you're thinking of doing that. You will enjoy it. I actually used to hate it because it looked boring but once I started it, it became the best thing in the world for me. You can find enjoyment on running around a park on your own, an opportunity to collate your thoughts. I find it very stimulating, many ideas come to me when I run. Once you have developed a little running mileage in you. You might like to join 5km group runs. If your are free every Saturday morning, there is an organisation that run 5km park runs at hundreds of parks throughout UK which is free to take part. They exhude a fantastic atmosphere. They time you and your stats are recorded on website so you can try beat it next time. The vibe with running with other people is great and you will also find that you run that little bit quicker when there are others. And its for everyone. I dont know where you live but maybe there is one right next to you. They even take photos of you and get a free prize T shirt if you do 50 park runs because the organisation is sponsored by Adidas. All for free. Now because you havent started running yet, dont do these park runs yet. Prepare yourself for a running program like this one:

http://www.coolrunning.com/engine/2/2_3/181.shtml

This is a good program because it includes interval training (alternating between steady and intense paces at short intervals) which serves as a great fat burner too. If you find this program too easy then do the same program but on hilly routes :) Do fast bursts on the hills. And if possible time log your running times, ideally with a Iphone or Android app called Runkeeper where you can have your friends see what you do, giving you that extra incentive to do these runs. I know you already have incredible self discipline but if you have a smartphone, why not use as it as a tool, the app itself is totally free.

Keep up the great work!

Lots of great advice as usual Mr Glass.

Starting my jogging plan this week with the guidance of a running book from Zest.

Sadly I don't have a phone/ipod that allows me to track my running so I am using the podcasts at from the NHS to guide me through the process http://www.nhs.uk/Livewell/c25k/Pages/g ... to-5k.aspx

I've never really been able to run for any length of time, even when I was young and fit, so it'll be a real challenge - but I'm looking forward to it.

Gosh, I really dig your mindset. Brilliant. Well done for b*ying the running book. Let us know how that book works for you :)

First things, first. Get yourself the RIGHT running shoes by going into a running shop and have them test what type of feet you have. 2 factors of importance: pronation type and arch. This is so important as I learnt the hard way when I started running with the wrong shoes for my feet. I had b*ght a nice pair of Brooks, they felt so comfortable but over a month I developed an Achilles injury caused by the fact I was running with shoes for neutral type feet but my mine are over pronation. So please ensure you get the right footwear before you start. Then just go out there and have fun running!

[anakin]

You can do it Diane! You are doing amazing!!! I reckon if you're working a12.5 hour shift, you're more than likely burning more calories working than you normally would!

[Diane65]

You can do it Diane! You are doing amazing!!! I reckon if you're working a12.5 hour shift, you're more than likely burning more calories working than you normally would!

Just on a half hour break now then 2 1/2 hours to go. I don't move my body much at work just wheel/whizz around on a chair so won't be physically tired just mentally but feel just fine up to now (I like working )

[weliveandbreathewords]

Was going to start my gym routine today, until I sliced my heel open
OWWIEES

[TheyCallMeMrGlass]

Was going to start my gym routine today, until I sliced my heel open
OWWIEES

Ouch! That doesnt sound fun. Hope its not too bad. Obviously let it uh...heal up completely before doing any impact activity on it. Perhaps swimming would be a good alternative in the mean time? there's always a way around every obstacle, remember.

[weliveandbreathewords]

My gym doesnt have a swimming pool lol, nor do I own a swimming costune
Ive put a plaster on it, hoping itll be ok by tomorrow, it wasnt too bad.

[BettyBoop]

put a pound on this week adn really dont know how!

Its only a fluctuation BB, dont worry about it. I always recommend no less frequent than a fortnight to weigh yourself anyway. Measuring yourself every week can leaf to unnecessary frustration.. The important this is how you feel. Do you feel, you are fitter? Do you feel you ate right? And do you feel you done enough exercises? You probably have loss body fat but your water level is increased that's all. I fell into that trap of measuring myself every few days, early in my journey and it got me crazy for a while. Fortnight, or better still 3 weeks is the best interval for measurements.

And even if you haven't lost body fat or indeed put on a small amount, all it means is its probably time to change your fitness program. Remember that the body adapts to routine and in order to continue losing the bodyfat you need to give it a shock every 4-6 weeks. So do some different physical activities/exercises next week. And perhaps change your meals.

Remember BB, weight is not the goal, its losing the body fat. Keep up the great work, and dont weigh yourself until at least another 2 weeks. But keep up with your healthy eating (I hope its healthy balanced eating and not starving because starving will actually make you store more body fat, lose mouscle or plateau).

Overall, your progress is still impressive

Thank you for your kind words...you truly are inspirational xxx