help

[Martin]

im overwieght, i have a BMI of around 27-8 and im 29. for the
past several months i have been viositing my doctor to try and
get some advice on how to lose wegith, get fit and healthy
etc. each time i speak to him i get more vague answers. the
materials ive read end up contradicting each otgher and i
cannot get any sound advice on how to start getting fit. when
i ask my doctor about running he says 'take itslowly' and
thats it. if i ran any slower id stop! i dont really knwo how
to run properly and he isnt telling
me. i brought an exercise bike second hadn because i thought
that would be more convenient, he said get rid of it, its
boring using a bike. i managed 4 miles a day for about a
month until he said this and i subsequently lost interest
in the damn thing. with the bioke i aiimed for 20 minutes
a day which is what i was told was a good benchmakr (that
equates to 4 miles). is this enough? what do i do?

thanks

martin

[Petzl]

On Sun, 6 Oct 2002 20:26:51 +0100, "martin"
<signoftheserpent@hotmail.com> wrote:

>im overwieght, i have a BMI of around 27-8 and im 29. for the
>past several months i have been viositing my doctor to try
>and get some advice on how to lose wegith, get fit and
>healthy etc. each time i speak to him i get more vague
>answers. the materials ive read end up contradicting each
>otgher and i cannot get any sound advice on how to start
>getting fit. when i ask my doctor about running he says 'take
>itslowly' and thats it. if i ran any slower id stop! i dont
>really knwo how to run properly and he isnt telling
>me. i brought an exercise bike second hadn because i thought
> that would be more convenient, he said get rid of it, its
> boring using a bike. i managed 4 miles a day for about a
> month until he said this and i subsequently lost interest
> in the damn thing. with the bioke i aiimed for 20 minutes
> a day which is what i was told was a good benchmakr (that
> equates to 4 miles). is this enough? what do i do?
>

My webpage has good/great/best diet and exercise advice. Print
it out and OK it with your doctor (important hint Avoid sugar
use sweetner)

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

Plain talking advice and easy to understand

This webpage uses "MSagent" to read out the advice If not
installed on your computer it will self install (idea is for
blind people to use it) Most new Windows operating systems
have this installed The advice is in text format also

Your calorie intake (approximately) should be, if you wish to
be 180Lbs 1800 calories a day But ask your doctor to send you
to a dietitian (When you have a meal drink a glass of water
with it reduce the portion)

For starters I would look at walking 5 miles a day takes about
75 minutes, but put a bit of effort into it until you over
time get this distance down to a hour (This is low impact and
will burn near or more calories than running. Walking at a
pace is inefficient running is more efficient)

To double the calorie burn of Walking "Heavyhands Walking" is
the way to go. Walk every night/dy (learn to leave car at home
Use public transport etc)

Adding a Weight lifting program is also a great idea (again
get Doctors approval)

Petzl
--
Check your system for Virus (Free) bottom right hand side of
web page click the picture "Check for security risks"
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[Martin]

> Your calorie intake (approximately) should be, if you wish
> to be 180Lbs 1800 calories a day But ask your doctor to send
> you to a dietitian (When you have a meal drink a glass of
> water with it reduce the portion)
>
if i eat less, i get hungry and feel like im going to faint,
despite their aparently being naothing wrong withe me..

> For starters I would look at walking 5 miles a day takes
> about 75 minutes, but put a bit of effort into it until you
> over time get this distance down to a hour (This is low
> impact and will burn near or more calories than running.
> Walking at a pace is inefficient running is more efficient)
>
5 miles, you must be kidding. i can barely manage 2.i need
some advice to know where to begin please, not advanced
exercise..

> To double the calorie burn of Walking "Heavyhands Walking"
> is the way

which is?

> to go. Walk every night/dy (learn to leave car at home Use
> public transport etc)
>
i do anyway.

> Adding a Weight lifting program is also a great idea (again
> get Doctors approval)
>
i cant afford gyms or exercise equipment, i need afffordable
suggestions.

martin

[Speacock]

http://www.exrx.net/Calculators/Rockport.html

Is a link to a starting program for walkers.

http://www.nutribase.com/exercala.htm

is a link to other exercises and approximate energy required
to complete them. Note that the heavier one is the more energy
it takes to get around.

http://www.exrx.net/Nutrition.html

is a link to information on diets.

One key to not feeling like you are going to faint from lack
of food/nutrition is to make many (like 6-8) smaller equal
sized meals. In each meal make sure you have protein (animal
or vegetable), carbos,(a slice of) fruit and (a slice of)
veg. The total of the meals should be equal to the calories
you are aiming for. If you get hungry between the 'meals',
add a bit (that's a LITTLE, like maybe 5-10%) more protein.
If you are tired ALL THE TIME, add some more carbo. Cut out
sugar and alcohol for 6 weeks. Reduce your fat intake as much
as you can comfortably feel without it. It will take a few
weeks for your body (and mind) to start adapting to this new
way of doing things.

Get back on that bike and pump away keeping your heart rate
and respiration up.

Enjoy your walks. Think about a jog/walk program a couple of
months down the road. You jog for a minute, and walk fast for
a minute the first couple of weeks. Then you keep adding
jogging minutes every two weeks. That is, the third through
fourth week you jog 2 mins and walk one, and so on.

Keep a journal DAILY. How far walked, how long you kept a fast
heart rate up (work on extending that daily). How hungry (or
not hungry) each day. How you feel each morning/night. Weigh
yourself weekly. You want to make yourself feel guilty or
deprived if you don't exercise and eat correctly each day.

Do this for 6 weeks ONLY. Then stop and assess what you have
done. You can do it standing on your head if you only plan 6
weeks at a time. Then if things are going well, plan another 6
or 8 weeks ahead.

martin wrote:

> im overwieght, i have a BMI of around 27-8 and im 29. for
> the past several months i have been viositing my doctor to
> try and get some advice on how to lose wegith, get fit and
> healthy etc. each time i speak to him i get more vague
> answers. the materials ive read end up contradicting each
> otgher and i cannot get any sound advice on how to start
> getting fit. when i ask my doctor about running he says
> 'take itslowly' and thats it. if i ran any slower id stop! i
> dont really knwo how to run properly and he isnt telling
> me. i brought an exercise bike second hadn because i thought
> that would be more convenient, he said get rid of it,
> its boring using a bike. i managed 4 miles a day for
> about a month until he said this and i subsequently lost
> interest in the damn thing. with the bioke i aiimed for
> 20 minutes a day which is what i was told was a good
> benchmakr (that equates to 4 miles). is this enough?
> what do i do?
>
> thanks
>
> martin

[Petzl]

On Mon, 7 Oct 2002 08:31:34 +0100, "martin"
<signoftheserpent@hotmail.com> wrote:

>> Your calorie intake (approximately) should be, if you wish
>> to be 180Lbs 1800 calories a day But ask your doctor to
>> send you to a dietitian (When you have a meal drink a glass
>> of water with it reduce the portion)
>>
>if i eat less, i get hungry and feel like im going to faint,
>despite their aparently being naothing wrong withe me..
>

Go to a dietician they have ideas that can help

For instance drinking water with a meal and there are non
calorie meals like sugarless Jelly which can assist
hunger pains

drink liquids like water, black tea during day to help
suppress appetite

Eating disorders are sometimes physiological. A dietitian
should also be able to help there

The web site I mentioned is GOOD advice
<http://www.geocities.com/petzlx/Diet.htm>

I do not sell anything there just plain talking advice
(although Geocities has some Popups

>> For starters I would look at walking 5 miles a day takes
>> about 75 minutes, but put a bit of effort into it until you
>> over time get this distance down to a hour (This is low
>> impact and will burn near or more calories than running.
>> Walking at a pace is inefficient running is more efficient)
>>
>5 miles, you must be kidding. i can barely manage 2.i need
>some advice to know where to begin please, not advanced
>exercise..
>

So start walking a distance you can do take water with you 2
miles is fine

Try to increase the distance until you get to the full five
miles over time (Start off slowly and increase as you are
able but put a little effort in it)

(Not sure what you weight but carrying weight adds to the
calorie burn)

>> To double the calorie burn of Walking "Heavyhands Walking"
>> is the way
>
>which is?
>

If you are new to walking just do this. For time being until
you feel your fitness increase

Get Heavyhands Walking book from your library written by Dr.
Leonard Schwartz (for full safety precautions) If swing
weights and people come near STOP or you may hit someone give
around 6 foot clearance)

its simple as you walk you pump two hand weights from below
waist to above head start off with light weights Two 2Lb ones
as your LEFT foot goes out the RIGHT arm should be above head
and vice versa

As the weights near maximum pull/reverse weight with force
(Newtons laws apply magnify effective weight force) The more
force you reverse weight direction the higher the intensity of
the exercise

(I have chapter 3 in PDF format)

>> to go. Walk every night/day (learn to leave car at home Use
>> public transport etc)
>>
>i do anyway.
>

That's good.

Just sounds to me you need to increase your intensity and
reduce calories

>> Adding a Weight lifting program is also a great idea (again
>> get Doctors approval)
>>
>i cant afford gyms or exercise equipment, i need afffordable
>suggestions.
>

Ask in the neighborhood for someone not using weight equipment
Often this is junk to someone cluttering up a garage

You may also find someone who cant use weights alone and would
like a "spotter" Lifting weights you need a tutorial and needs
to be done in at least pairs.

Get into a positive frame of mind helps also (You will find
exercise and diet helps this end also)

A BASIC but good weight lifting course is available here
<http://www.geocities.com/petzlx/lift.htm>

Now you have something someone with Gym equipment may not have

Petzl
--
Only the Irish Leprignomes have remained aloof and their
family heritage remains pure and unconfused. Gnome watchers
believe that the reason for this stems from the unfortunate
events that led to their expulsion from the peat bogs of
Ireland in the late 1700s. It is thought that the ambitious
Leprignomes encroached on the territorial boundaries of the
intellectually superior Leprechauns. The Grand Legislature of
Leprechauns banished the ringleaders of this audacious
uprising to Australia. As a parting gesture they cast such a
powerful spell on the Leprignomes that, even today, they
remain too shy to associate with other gnome species.
__

[Martin]

> drink liquids like water, black tea during day to help
> suppress appetite
>
i have haerd thism but i do not find that it really helps.

> Eating disorders are sometimes physiological. A dietitian
> should also be able to help there
>
i have no idea what sort of eating disorder this would be and
i certainly dont obsess over food or seek to eat when im not
hungry. of course i do enjoy food. about the only disorder i
have is that im somewhat fussy over fruit and vegetables
(mainly because decent fruit and veg is hard to come by).

> So start walking a distance you can do take water with you 2
> miles is fine
>
is it wise or perhaps a waste of time to combine it with the
exercise bike. that at least would amount to several miles
more. in fact are exercise bikes any good? my doctor doesnt
seem to think they have much merit.

> (Not sure what you weight but carrying weight adds to the
> calorie burn)
>
i weigh about 12-13 stone which i beliebe is about 180+ lbs. i
am 5'7''. are you saying that being heavier when exercising
burns more calories?

> Just sounds to me you need to increase your intensity and
> reduce calories
>
well thats the trick isnt it. dealing with calorie intake is
difficult, finding reliabel and clear guidelines on healthy
eating is like asking how long is a piece of string. each
time i have asked my doctor he says something that amounts
to 'just eat healthy'. i have always been taught that 5
portions of fruit and veg is what you shoudl eat, but i can
never find out how big a portion is. i drink a lot of fruit
juice, but i manage about 1 banana and/or 1 orange a day
(along with on average 1 carrot, some peas, some corn, 1
mushroom and possibly a pepper along with some lettuce in
sandwiches and stuff).

> Ask in the neighborhood for someone not using weight
> equipment Often this is junk to someone cluttering up
> a garage
>
that is how i got the bike.

martin

[Petzl]

On Mon, 7 Oct 2002 15:25:15 +0100, "martin"
<signoftheserpent@hotmail.com> wrote:

>> drink liquids like water, black tea during day to help
>> suppress appetite
>>
>i have haerd thism but i do not find that it really helps.
>

Try celery Sugarless jelly again eat food with a glass of
water at least 8 once's

>> Eating disorders are sometimes physiological. A dietitian
>> should also be able to help there
>>
>i have no idea what sort of eating disorder this would be and
>i certainly dont obsess over food or seek to eat when im not
>hungry. of course i do enjoy food. about the only disorder i
>have is that im somewhat fussy over fruit and vegetables
>(mainly because decent fruit and veg is hard to come by).

Depression is sometimes a reason why people eat compulsively

>
>> So start walking a distance you can do take water with you
>> 2 miles is fine
>>
>is it wise or perhaps a waste of time to combine it with the
>exercise bike. that at least would amount to several miles
>more. in fact are exercise bikes any good? my doctor doesnt
>seem to think they have much merit.
>
Exercise bike is good/great and burns calorie>s the more
effort the more calories burnt- Try to bring up a sweat

>> (Not sure what you weigh but carrying weight adds to the
>> calorie burn)
>>
>i weigh about 12-13 stone which i beliebe is about 180+ lbs.
>i am 5'7''. are you saying that being heavier when exercising
>burns more calories?
>

Your weight is not too bad then (probably just be eligable for
Police force BMI is under 30 not that this is a great measure)

I find it hard to believe if your doctor says nothing is
wrong, you cannot walk five miles? It takes me 50 minutes to
walk 5 miles and that's pumping weights? Just take your time
and carry water with you. My wife completes it walking only
in 60 minutes

I believe as you get fitter and you gain muscle the fainting
attacks will go

(IMO) Its caused by your system being lazy and not able to get
energy reserves quick enough from your body fat reserve,
causing. blood sugar levels drop.) As you gain a bit of
muslce your body will be able to feed on these reserves
when reqiured (your blood ceel will also gain more red
cells for carring oxygen)

>> Just sounds to me you need to increase your intensity and
>> reduce calories
>>
>well thats the trick isnt it. dealing with calorie intake is
>difficult, finding reliabel and clear guidelines on healthy
>eating is like asking how long is a piece of string. each
>time i have asked my doctor he says something that amounts
>to 'just eat healthy'. i have always been taught that 5
>portions of fruit and veg is what you shoudl eat, but i can
>never find out how big a portion is. i drink a lot of fruit
>juice, but i manage about 1 banana and/or 1 orange a day
>(along with on average 1 carrot, some peas, some corn, 1
>mushroom and possibly a pepper along with some lettuce in
>sandwiches and stuff).
>

Your weight is not that bad you just need to gain strength (In
My Opinion) Orange juice/fruit juice (or what they call) is
usually full of sugar. You are best look for sugarless/diet
cordial if you must flavour water (needless calories)

You have not read the diet web page with advice Important you
do. To clue you in! <http://www.geocities.com/petzlx/Diet.htm>

Eliminate Pop and Sugared Drinks. These are empty (useless)
calories. Two glasses of pop each day adds up to about
one-half pound of fat each week. Drink water with lemon or
lime squeezed into the water (0 calories). Drink flavored
carbonated water (0 calories). Eat an orange (70 calories)
rather than down a glass of orange juice (150 calories).

the weight lifting page with a full course on weight lifting
with diagrams (PDF format - most computers can read this
format) <http://www.geocities.com/petzlx/lift.htm>

Resistance training (such as weight training) can be an
important part of weight loss - adding extra muscle to your
body causes even your resting metabolic rate (calories burned
at rest) to increase, making it easier to lose body fat.

>> Ask in the neighborhood for someone not using weight
>> equipment Often this is junk to someone cluttering up
>> a garage
>>
>that is how i got the bike.
>

Now walk around to find a companion to lift weights with!.
They're there, just look. To shy to ask? Put a notice on the
local stores notice board Use a bright colour. You need at
least two people to lift weights (does not have to be same
sex) Start lifting with *bar* only it is important your "form"
is right first this is the job of whoevers the spotter at the
time The spotter is also to help hold assist with the weight
when it looks like getting difficult (do not wait to be asked!
Caution is the best approach)

This is also FUN

Petzl
--
Only the Irish Leprignomes have remained aloof and their
family heritage remains pure and unconfused. Gnome watchers
believe that the reason for this stems from the unfortunate
events that led to their expulsion from the peat bogs of
Ireland in the late 1700s. It is thought that the ambitious
Leprignomes encroached on the territorial boundaries of the
intellectually superior Leprechauns. The Grand Legislature of
Leprechauns banished the ringleaders of this audacious
uprising to Australia. As a parting gesture they cast such a
powerful spell on the Leprignomes that, even today, they
remain too shy to associate with other gnome species.
__

[Martin]

> Depression is sometimes a reason why people eat compulsively
>

i dopnt suffer from depression.

> Exercise bike is good/great and burns calorie>s the more
> effort the more calories burnt- Try to bring up a sweat
>
i work up a sweat walking two miles.

however, is it most effective to do all exercise at once, or
can i get away with 4 miles or so on the bike ion the morning
aitha walk in the evening?

martin

[Petzl]

On Wed, 9 Oct 2002 00:13:02 +0100, "martin"
<signoftheserpent@hotmail.com> wrote:

>> Depression is sometimes a reason why people eat
>> compulsively
>>
>
>i dopnt suffer from depression.
>
>> Exercise bike is good/great and burns calorie>s the more
>> effort the more calories burnt- Try to bring up a sweat
>>
>i work up a sweat walking two miles.
>
>however, is it most effective to do all exercise at once, or
>can i get away with 4 miles or so on the bike ion the morning
>aitha walk in the evening?
>

A *sensible* diet needs to be taken into consideration (avoid
sugar which is often camouflaged in food or drink useless
calories) Your calories, I would suggest need to be no more
than 1800 a day (check with Doctor/Dietician go to library get
a book with calories for food, Start counting calories go to
my web page)

You can do either or just one. What you enjoy most as long as
you are doing it for an hour a day . Splitting sessions up for
convenience is ok also (Splitting sessions is just OK for
calorie burning)

Splitting walking and riding bike is OK If you prefer Bike
riding it OK to just do this Same goes for walking (as long as
you try to put a little effort into both)

For increasing fitness (endurance) Exercising for one hour
continuously. Always trying to better last effort At least
three times a week.

To increase effort walking a set distance you try to
*decrease* the *time* it takes to complete that distance.then
increase the distance so you do the hour (you worry about
increasing distance when time goes below 50 minutes for the
distance being done)

Your bike you need to work out how to gauge effort (Speed?)
always exercise so you are finding it difficult to breath and
talk (best indication)

If you start lifting weights you need after a two day session
2 to 3 days off (Muscle only grows during recovery period)
Some use weights for arms one day then legs the next

During recovery time mild exercise like walking is still
needed (with at least 8, 8 once glasses of water taken daily.
This is while exercising and recovery) Helps overcome delayed
onset muscle soreness (DOMS) 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
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