I need some serious help...

[Bret]

Ok, I'm about to try to start eating healthier and exercising
also. I'm afraid if I don't, I'm going to die of a heart
attack before I'm
40.

I'm 34, 6'5" and weigh around 320 pounds. I had my bodyfat
tested recently using calipers and it was about 35%. In
college I was doing athletics and weighed around 230, so I
would call that my ideal weight. To say I'm in bad shape would
be putting it mildy. I don't even know where to start as far
as exercising. Walking is probably all I could do right now,
is that enough to help? My goal is to aid in losing weight and
to better my fitness level.

Any suggestions?

[Isiafs5]

>Any suggestions?

Here is my experience:

I was 50 pounds overweight. I attended a family funeral and
discovered that we had a history of heart attacks that I did
not know about. This had a major effect on me.

I changed my priorities with the goal of losing one pound per
month. My second goal was to expand my backyard aka experiment
with a large variety of activities in hopes of developing a
very healthy lifestyle. I have felt rather comfortable with
throwing money at these in the form of books, videos,
equipment, lessons, etc.

Over several years I did lose the one pound per month and did
greatly expand my activities. I did lose the weight and have
kept it off for over a decade.

When people ask, they laugh at my one pound per month as
silly. Yet I am trim and they are chubby and getting chubbier.

My one mistake sorta was to focus on only one activity and
this makes me prone to overuse injuries. The best was when I
focused on a new activity every month or so. There is
absolutely no reason that one cannot do say 15 different
sports over a year, if you do one or two per month.

Sling Skate

Buy ALTOIDS!!! Thanks for the support UK.

[Petzl]

On 28 Jul 2002 05:25:40 -0700, Sandiegam@aol.com (Bret) wrote:

>Ok, I'm about to try to start eating healthier and exercising
>also. I'm afraid if I don't, I'm going to die of a heart
>attack before I'm
>40.
>
>I'm 34, 6'5" and weigh around 320 pounds. I had my bodyfat
>tested recently using calipers and it was about 35%. In
>college I was doing athletics and weighed around 230, so I
>would call that my ideal weight. To say I'm in bad shape
>would be putting it mildy. I don't even know where to start
>as far as exercising. Walking is probably all I could do
>right now, is that enough to help? My goal is to aid in
>losing weight and to better my fitness level.
>
>Any suggestions?

Read my Signature for diet advice. Plain talking (print it
out)

Walking is great start, but get a doctors check first and
repeat as often as the doctor advises. Walking is not to be
under estimated, it is a excellent exercise that most can do
and fit into busy life styles

Try to MEASURE with a surveyors wheel (most councils
architects have these) and measure out a **safe** FIVE mile (8
Kilometre) distance

Mark the start and finnish with a felt tip pen White Silver or
gold color. Use big X's mark every mile or kilometre (you can
then measure your time/rate on hills and flat pats)

TIME it takes to walk that distance and do it EVERY day

The quicker you do it the fitter and healthier you become

When you can walk this distance in 60 minutes consider
upgrading your intensity with a more active exercise routine
(again if happy with walking and not too bored keep it up
and keep in touch with neighbors, nothing wrong with
stopping for a chat)

(Just sticking to walking is fine and at 6MPH waking you are
burning more calories than running. This means you complete
distance in 50 minutes)

Petzl Plain talking, weight loss program that works
http://www.geocities.com/petzlx/Diet.htm

[Anna]

On Sun, 28 Jul 2002 07:25:40 -0500, Bret wrote:

> Ok, I'm about to try to start eating healthier and
> exercising also. I'm afraid if I don't, I'm going to die of
> a heart attack before I'm 40.
>
> I'm 34, 6'5" and weigh around 320 pounds. I had my bodyfat
> tested recently using calipers and it was about 35%. In
> college I was doing athletics and weighed around 230, so I
> would call that my ideal weight. To say I'm in bad shape
> would be putting it mildy. I don't even know where to start
> as far as exercising. Walking is probably all I could do
> right now, is that enough to help? My goal is to aid in
> losing weight and to better my fitness level.
>
> Any suggestions?

Start walking. If you can do 45 minutes great. If not, do 30.
If you can't do thirty, do 10, or 5 minutes. It's cumulative.
Park further from work, take the stairs (if your knees are up
to it) when possible. Walk to the local store instead of
taking the car, when possible. If you have bike, try biking
for a little bit.

Build up by doing small amounts more frequently. If you do 10
minutes of walking 3 times a day, that will add up. Build it
up until you can do 30 minutes a day. Once you can do that,
start adding some intensity with hills or speed.

Also - buy some dumbbells or flexbands and start *some*
resistance training. It'll help the process without overtaxing
your system.

Work on your food intake. Www.fitday.com is a good place to
track your daily intake. I used to carry a small notebook with
me everywhere and write down *every* item I put in my mouth,
including "just tastes". Find out what your intake should be.
I've heard going for around 10 calories per pound is about
right when trying to lose weight. So set your daily goal, then
try to stay within a hundred calories either way of that goal.

This isn't all that complex - eat less, exercise more. The
hard part is just taking the first step and doing it. Many
folks overwhelm themselves by thinking "if I can't do it
all, I might as well not bother". I personally believe if I
can do "something", it's far better than doing nothing. I
made a pledge with myself to do "something" every day. I
spent about a year and a half at that, and realized that I
not only changed my body, but I've also changed my
lifestyle. I'm far more active and fit and *able* to be more
active. I enjoy exercise (what a revelation) and I generally
*prefer* healthy foods...

We all start somewhere. Do a little but do that little *every
day*. Experiment with when works best for you. Does it work
best to do yours in the morning as soon as you get up? Does it
work better right after work? Whenever - do something every
single time and make it a habit.

Good luck!

Anna
--
Not an expert, just another workout geek.

[Knack]

Bret wrote:

> Ok, I'm about to try to start eating healthier and
> exercising also. I'm afraid if I don't, I'm going to die of
> a heart attack before I'm
> 40.
>
> I'm 34, 6'5" and weigh around 320 pounds. I had my bodyfat
> tested recently using calipers and it was about 35%. In
> college I was doing athletics and weighed around 230, so I
> would call that my ideal weight. To say I'm in bad shape
> would be putting it mildy. I don't even know where to start
> as far as exercising. Walking is probably all I could do
> right now, is that enough to help? My goal is to aid in
> losing weight and to better my fitness level.
>
> Any suggestions?

Just to add to the other excellent advice given by the others
that it's about making a rigorous commitment; whether to work
out four times a week or to at least do a little bit on those
days when a regular workout isn't possible. Also, have
something to use on a rainy day such as a treadmill when you
can't go out for a walk. Otherwise a string of bad days of
weather could end up stalling or terminating your program.

Also, a well defined long term goal is a great help. It keeps
you focused. A general wish to "get in better shape" is not a
well defined enough goal. And have a way to track your
progress; in your case a good scale to weigh yourself once a
week, along with a notepad and pencil.

The relationship between exercise intensity and exercise
session time is something that should be mentioned. For at
least the first few weeks of your program you'll most
certainly be doing low intensity sessions. Such a session
really should be for at least an hour. Later on in your
program, just about when you get into decent (not good)
fitness, you'll probably be doing moderate intensity sessions
for only 40 minutes each.

You may think to yourself "I'm busy, and I really don't have
the time for this stuff." Well nobody in this world *has*
time. We make time according to our priorities. Your personal
health should be one of the top priorities in your life.

At 320 pounds, you need a change in lifestyle! I suggest that
you take up out bicycling or hiking as a weekend recreational
activity. Fun :-)

If you have a motivation problem, then get a reliable partner
to exercise/recreate with.

[Jack And S]

Hi Bret, I have been reading this NG for a while, but have
yet to post. :) I have been doing the Weight Watchers Winning
Points program for the last 7 weeks and I have lost 11
pounds. I also lift weights, do aerobics and walk/job on the
treadmill or at the HS track. What I like about the WW plan
is it's not a diet!!! It helps you choose healthy foods,
drink lots of water and watch your portions. I never realized
how much I was eating until I went on the program. Snacking
and portions were my biggest problem. :) Just by cutting out
and down on those two things, the weight came off relatively
easy. Of course I made a consious effort to finally DO
something about my weight so that's why I think it was fairly
easy. I think you will find it easy as well since you are now
very determined to change your eating habits. I don't attend
the WW meetings nor did I join online WW. I bought the points
guide and calculator on Ebay and I do it on my own. I do read
the alt.support.diet.weightwatchers NG for support and good
info. There are also many WW email support groups on Yahoo!.
My hubby gives me a lot support and since I am so determined
to get the fat off, I don't need a whole lot of outside
prodding. Seeing the difference in my body and the way my
clothes fit (or don't fit anymore!!) keeps me motivated. :)
Of course your support needs may be different. :) The biggest
thing is to move more and eat less. Seeing you are very out
of shape and heavy, even small amounts of exercise can be
beneficial. Just don't over do it. Change won't happen
overnight, but it will happen!!!
:) Have you considered any exercise videos to do at home? I
:can now do
Cathe Friedrich, but it sure took a long time!! :) I have
heard Leslie Sansone's walk away the pounds videos are good. I
haven't tried them, but from what I understand they are for
beginners and fairly easy to do, especially if you don't have
a lot of room to move around. And of course walking is very
good. I thought someone else mention doing weight lifting.
That is a great idea, but IMHO, just getting some aerobic
activity should be fine for now. Best of luck to you, Bret!! I
hope I was helpful. :)

Sue in Vegas

"Bret" <Sandiegam@aol.com> wrote in message
news:b30b5864.0207280425.4e6859ca@posting.google.com...
> Ok, I'm about to try to start eating healthier and
> exercising also. I'm afraid if I don't, I'm going to die of
> a heart attack before I'm
> 40.
>
> I'm 34, 6'5" and weigh around 320 pounds. I had my bodyfat
> tested recently using calipers and it was about 35%. In
> college I was doing athletics and weighed around 230, so I
> would call that my ideal weight. To say I'm in bad shape
> would be putting it mildy. I don't even know where to start
> as far as exercising. Walking is probably all I could do
> right now, is that enough to help? My goal is to aid in
> losing weight and to better my fitness level.
>
> Any suggestions?

[Anna]

On Sun, 28 Jul 2002 08:05:51 -0500, Petzl wrote:

> http://www.geocities.com/petzlx/Diet.htm

I read this link, expecting some b.s. sales pitch. Instead,
you've got some good solid reasonable information.

Good job!

Anna

[Bruce]

In misc.fitness.aerobic Petzl <Petzl@SpamCop.net> wrote:

>(Just sticking to walking is fine and at 6MPH waking you are
>burning more calories than running. This means you complete
>distance in 50 minutes)

I had to get on my treadmill to see if this is reasonable. I
could do it, but that is very fast and would take quite a bit
of concentration to maintain without a treadmill. Do you walk
like this? Above 4mph, I'd prefer to jog.

Bruce

[Knack]

Petzl wrote:

> On 28 Jul 2002 05:25:40 -0700, Sandiegam@aol.com
> (Bret) wrote:
>
> >Ok, I'm about to try to start eating healthier and
> >exercising also. I'm afraid if I don't, I'm going to die of
> >a heart attack before I'm
> >40.
> >
> >I'm 34, 6'5" and weigh around 320 pounds. I had my bodyfat
> >tested recently using calipers and it was about 35%. In
> >college I was doing athletics and weighed around 230, so I
> >would call that my ideal weight. To say I'm in bad shape
> >would be putting it mildy. I don't even know where to start
> >as far as exercising. Walking is probably all I could do
> >right now, is that enough to help? My goal is to aid in
> >losing weight and to better my fitness level.
> >
> >Any suggestions?
>
> Read my Signature for diet advice. Plain talking
> (print it out)
>
> Walking is great start, but get a doctors check first and
> repeat as often as the doctor advises. Walking is not to be
> under estimated, it is a excellent exercise that most can do
> and fit into busy life styles
>
> Try to MEASURE with a surveyors wheel (most councils
> architects have these) and measure out a **safe** FIVE mile
> (8 Kilometre) distance
>
> Mark the start and finnish with a felt tip pen White Silver
> or gold color. Use big X's mark every mile or kilometre (you
> can then measure your time/rate on hills and flat pats)
>
> TIME it takes to walk that distance and do it EVERY day
>
> The quicker you do it the fitter and healthier you become
>
> When you can walk this distance in 60 minutes consider
> upgrading your intensity with a more active exercise routine
> (again if happy with walking and not too bored keep it up
> and keep in touch with neighbors, nothing wrong with
> stopping for a chat)
>
> (Just sticking to walking is fine and at 6MPH waking you are
> burning more calories than running. This means you complete
> distance in 50 minutes)
>
> Petzl Plain talking, weight loss program that works
> http://www.geocities.com/petzlx/Diet.htm

Yep. In fact low intensity cardiovascular exercise is the
professionally recommended way for people who are *way* out of
shape to start a new exercise program with. It's especially
practical for people who have low motivation or have little or
no experience with vigorous sports.

Walking is the first low intensity exercise that comes to
mind. It would be the easiest thing to start out with and
commit to.

My girlfriend's sister is very slim, but she wasn't that way
for several years following her last child. So she started
walking the weight off, and within a year was in great shape.
It was the only exercise that she ever
did. However, most people's bodies don't respond so
successfully to walking as the only exercise.

[Michael Ro]

On Mon, 29 Jul 2002 09:45:03 -0400, Knack
<zok9@hotmail.com> wrote:

|For at least the first few weeks of |your program you'll most
certainly be doing low intensity sessions. Such |a session
really should be for at least an hour.

An hour? For a sedentary, obese individual?

[Petzl]

On Sun, 28 Jul 2002 20:07:26 GMT, nunya@damn.business.com
(Bruce) wrote:

>In misc.fitness.aerobic Petzl <Petzl@SpamCop.net> wrote:
>
>>(Just sticking to walking is fine and at 6MPH waking you are
>>burning more calories than running. This means you complete
>>distance in 50 minutes)
>
>I had to get on my treadmill to see if this is reasonable. I
>could do it, but that is very fast and would take quite a bit
>of concentration to maintain without a treadmill. Do you walk
>like this? Above 4mph, I'd prefer to jog.
>
>Bruce
>

I can easily walk at 5 MPH I have my measured distance outside
and using heavyhands (5 pound weights from below the waist to
above the head) I complete the distance in 54 minutes (Yes it
does take effort)

My route takes me to the top of the local water reservoir and
around the local golf course (and when I complete the course I
am dripping wet)

Walking has a lot less impact than running/jogging
particularly for someone just getting into exercise.

Walking at speeds around 4 to 5 MPH is very inefficient and
for a measured *distance* burns more calories than running and
is low impact and a great thing to do on "light" days

If you prefer to Jog/run that is also a great exercise

Petzl Plain talking, weight loss program that works
http://www.geocities.com/petzlx/Diet.htm

[Petzl]

On Sun, 28 Jul 2002 12:28:17 -0500, Anna
<revanna@mn.rr.com> wrote:

>On Sun, 28 Jul 2002 08:05:51 -0500, Petzl wrote:
>
>> http://www.geocities.com/petzlx/Diet.htm
>
>I read this link, expecting some b.s. sales pitch. Instead,
>you've got some good solid reasonable information.
>
>Good job!
>
Thanks

I put it there before it disapeared from the original site I
think it is pretty good info also (geocities spam a bit with
their "popup" I suppose, but for a free site it works well)

"Randall" was in this group a few years ago and put this up on
his web page but has since removed it (after threatening "The
Droll Troll" with his laywers. Both used to have a great
"slanging match")

Petzl
--
Check your system for Virus (Free) bottom right hand side of
web page click the picture "Check for security risks"
http://www.symantec.com/avcenter/ Free virus
detectors/programs are available eg. http://www.grisoft.com
__

..

[Stephen Di]

In article <3d444ebe.3420648@news.houston.sbcglobal.net>,
nunya@damn.business.com (Bruce) wrote:

> In misc.fitness.aerobic Petzl <Petzl@SpamCop.net> wrote:
>
> >(Just sticking to walking is fine and at 6MPH waking you
> >are burning more calories than running. This means you
> >complete distance in 50 minutes)
>
> I had to get on my treadmill to see if this is reasonable. I
> could do it, but that is very fast and would take quite a
> bit of concentration to maintain without a treadmill. Do you
> walk like this? Above 4mph, I'd prefer to jog.
>
> Bruce
>
>

I think the rate of injury walking at that rate is greater
than running somewhat faster. The motion for racewalking is
not real natural.

Stephen Diamond

[Barry B.]

Anna wrote:
>
> On Sun, 28 Jul 2002 08:05:51 -0500, Petzl wrote:
>
> > http://www.geocities.com/petzlx/Diet.htm
>
> I read this link, expecting some b.s. sales pitch. Instead,
> you've got some good solid reasonable information.
>
> Good job!
>
> Anna

and thanks for the tip - I ignored it at first; now I have
printed it, and will take it home - I really would like one of
my family members there to start trying to lose weight...

[Michael Ro]

On Mon, 29 Jul 2002 08:52:46 -0400, Knack
<zok9@hotmail.com> wrote:

|Yep. In fact low intensity cardiovascular exercise is the
professionally |recommended way for people who are *way* out
of shape to start a new |exercise program with.

Not necessarily.

|It's especially practical for people who have low |motivation
or have little or no experience with vigorous sports.

Nothing works for people with low motivation.

|Walking is the first low intensity exercise that comes to
mind. It would |be the easiest thing to start out with and
commit to.

Depends on your personal circumstances, the topography you
live in, your preferences, and a slew of other things.

[Anna]

On Sun, 28 Jul 2002 17:50:34 -0500, Petzl wrote:

> On Sun, 28 Jul 2002 20:07:26 GMT, nunya@damn.business.com
> (Bruce) wrote:
>
>>In misc.fitness.aerobic Petzl <Petzl@SpamCop.net> wrote:
>>
>>>(Just sticking to walking is fine and at 6MPH waking you
>>>are burning more calories than running. This means you
>>>complete distance in 50 minutes)
>>
>>I had to get on my treadmill to see if this is reasonable. I
>>could do it, but that is very fast and would take quite a
>>bit of concentration to maintain without a treadmill. Do you
>>walk like this? Above 4mph, I'd prefer to jog.
>>
>>Bruce
>>
>>
>>
> I can easily walk at 5 MPH I have my measured distance
> outside and using heavyhands (5 pound weights from below the
> waist to above the head) I complete the distance in 54
> minutes (Yes it does take effort)

Um - I walk at a pretty good clip. Most folks get left behind.
I was on a treadmill and found out that 4.3 MPH is my standard
distance pace. If I go faster, I naturally break into a jog...
which I can do for upping the intensity, but I have trouble
believing that 6 mph is a reasonable pace for a newbie to
expect to reach anytime soon...

> Walking has a lot less impact than running/jogging
> particularly for someone just getting into exercise.

Yep - I agree. Which is why staying at a pace where one can
walk briskly but not run is a good pace. YMMV.

> Walking at speeds around 4 to 5 MPH is very inefficient

If you say so... was this a typo? If not, I must be pretty
inefficient in my walking, even though I generally outpace
most folks I walk with.<grin> Except taller guys with longer
legs who walk at the same number of steps per minute but cover
more ground anyway... or folks who take lots more steps per
minute. ;-)

> and for a measured *distance* burns more calories than
> running and is low impact and a great thing to do on
> "light" days

Our definition of "light" differs... You obviously cover more
ground per stride than I do at a similar stride per minute
pace... Or you take more steps per minute than I do. That's
okay. For me, 5k in 45 minutes or less is a good serious
workout. Not a "light day" workout... I got down to 42 minutes
on the treadmill on a 5k recently but I jogged part of it.

One caveat - I don't racewalk. I walk-walk. So - I could
probably up my speed by learning some wierd wiggle-motion,
but it really isn't something I care to change. I'd rather
stick with my natural pace and stride and keep up the walking
that I enjoy.

> If you prefer to Jog/run that is also a great exercise

So are biking and swimming, both offering alternatives that
are low-impact but allow for higher intensity if one chooses
to do that.

Anyway - the point being that a newbie probably shouldn't
expect to cover 5 miles in 50 minutes any time soon. Unless
they're really an athlete who's just taking up walking in
their offtime - which this guy isn't.

Trying to go too far too fast can really burn someone out.
Shin splints, side stoches, sore tired aching feet, gee -
sounds like something that'll really keep a newbie coming back
for more...

Sticking with walking at one's *own* brisk pace, where you can
speak in short sentences, for longer than you did yesterday
(even by a minute, or a block), is a good way to burn calories
and keep up the positive attitude.

Gotta keep in mind -we're not all as athletic as you
Dude! <grin>

Anna

[Petzl]

On Mon, 29 Jul 2002 00:30:28 GMT, Anna
<revanna@mn.rr.com> wrote:

<<<<<SNIP>>>>
>>>
>> I can easily walk at 5 MPH I have my measured distance
>> outside and using heavyhands (5 pound weights from below
>> the waist to above the head) I complete the distance in 54
>> minutes (Yes it does take effort)
>
>Um - I walk at a pretty good clip. Most folks get left
>behind. I was on a treadmill and found out that 4.3 MPH is my
>standard distance pace. If I go faster, I naturally break
>into a jog... which I can do for upping the intensity, but I
>have trouble believing that 6 mph is a reasonable pace for a
>newbie to expect to reach anytime soon...
>
>> Walking has a lot less impact than running/jogging
>> particularly for someone just getting into exercise.
>
>Yep - I agree. Which is why staying at a pace where one can
>walk briskly but not run is a good pace. YMMV.
>
>> Walking at speeds around 4 to 5 MPH is very inefficient
>
>If you say so... was this a typo? If not, I must be pretty
>inefficient in my walking, even though I generally outpace
>most folks I walk with.<grin> Except taller guys with longer
>legs who walk at the same number of steps per minute but
>cover more ground anyway... or folks who take lots more steps
>per minute. ;-)
>
>

Walking efficiency as gauged by calorie consumption

At speeds around 4 MPH more calories are burnt over 5 miles
than by running (running being more calorie efficient).

Although if the walking speed is less than 3 MPH this is very
*energy* efficient That is why when one starts walking as a
exercise a reasonable effort needs to be put on pace (being
aware of aches and pains if pains happen slow down, as you
get fitter these subside)

>> and for a measured *distance* burns more calories than
>> running and is low impact and a great thing to do on
>> "light" days
>
>Our definition of "light" differs... You obviously cover
>more ground per stride than I do at a similar stride per
>minute pace... Or you take more steps per minute than I do.
>That's okay. For me, 5k in 45 minutes or less is a good
>serious workout. Not a "light day" workout... I got down to
>42 minutes on the treadmill on a 5k recently but I jogged
>part of it.
>
>One caveat - I don't racewalk. I walk-walk. So - I could
>probably up my speed by learning some wierd wiggle-motion,
>but it really isn't something I care to change. I'd rather
>stick with my natural pace and stride and keep up the walking
>that I enjoy.
>

I do not have or use any "race walking" technique. For some
reason I have always had a reasonably fast walking pace. 5 MPH
is for me quite easy as it is for a number of people

>> If you prefer to Jog/run that is also a great exercise
>
>So are biking and swimming, both offering alternatives that
>are low-impact but allow for higher intensity if one chooses
>to do that.
>
>Anyway - the point being that a newbie probably shouldn't
>expect to cover 5 miles in 50 minutes any time soon. Unless
>they're really an athlete who's just taking up walking in
>their offtime - which this guy isn't.
>
>Trying to go too far too fast can really burn someone out.
>Shin splints, side stoches, sore tired aching feet, gee -
>sounds like something that'll really keep a newbie coming
>back for more...
>
>Sticking with walking at one's *own* brisk pace, where you
>can speak in short sentences, for longer than you did
>yesterday (even by a minute, or a block), is a good way to
>burn calories and keep up the positive attitude.
>
>Gotta keep in mind -we're not all as athletic as you
>Dude! <grin>

Fair comment even with walking and one experiences pain
"SLOW DOWN"

I always find that people who start off simply going for a
walk around the neighborhood soon take up other active
pursuits

Petzl Plain talking, weight loss program that works
http://www.geocities.com/petzlx/Diet.htm