How to Lose 15 lbs.

I used to be fit. I am now over fifty years old and started a podcast where I talk to people everyday that have no body fat to speak of. I am learning a new language. This healthy stuff is catching on.

I found and dusted off the scale. I didn’t need it to tell me I am overweight. But its ok. I am recording it here for posterity. Would you like to join me and follow my progress?

I saw a movie back in 1976 in the theater that you may remember. It’s is an American sports drama film that tells the rags to riches American Dream story of an uneducated but kind-hearted working class Italian-American boxer working as a debt collector for a loan shark in the slums of Philadelphia. He starts out as a small-time club fighter, and later gets a shot at the world heavyweight championship.

You may have heard of the film that has spawned six sequels.

Cue the music.

That is how I felt this morning, running in cold rain for twenty minutes at 0600. It was dark, my legs thought I was still sleeping. Maybe that is why my ankles hurt now.

That was only my second run. I am following a plan taken from several sources for beginners like me. Seems like if you can just start… and it only takes 20 minutes to do that.

When you start running, don’t plan to go too far or too fast right away — doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you’re running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don’t be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.

Plan your schedule so that you’re sure to set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week.

When you’re a beginner, it’s not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you’ll begin to cover more ground in the same amount of time, and that’s when you’ll want to increase the duration of your workout.

Charlie

I spoke to a trainer named Charlie of 513Fit.com. Dude is a boss. He is really nice and gave me the below tips.

Charlie said: eat real food, the less from packages the better. Favor protein, vegetables, fruits, and fats. Don’t fear the carbs, but try not to make them the centerpiece either.

Workouts.

A simple starting place is a hard 20 minute block of training/ This will be strength based, 3-4 times per week. Your heart rate will be up and this is essentially “lifting weights faster”. The normal thing is to divide the categories pretty strictly. If you did split squats, rows, deadlifts, overhead presses and planks one right after the other, your heart rate will be flying. Minimal rest between exercises and rounds. Walk 4-5 days per week for 30-40 minutes at a brisk pace. Preferably in nature. Even God hates treadmills.

So that is what I am doing right now. When I feel like I can run a few minutes with the folks I see in the gym that you hear on this show, I’ll let you know. Until then, its just you and me.

follow me on http://podcast.warriorcast.com

 

Rev. Kenn Blanchard is a professional speaker, writer, podcaster, and digital influencer. Follow him on Twitter, Facebook He is the force behind BlackManWithAGun.com, founder of Blanchard.Media and the SpeaklifeChurch.net