New excercise/diet plan

[jogger1976]

Hello all,

Just wanted some feedback as to my new exercise/diet regime.

I've recently returned to fitness after reaching 40 and, quite frankly, feeling like st

I began by cutting back the amount I drink and looked seriously at my diet (I was previously eating Maccy D's/takeaways/ready meals on a semi regular basis)as I was over 13 stone (I'm around 5ft 7"),and managed to go 6 weeks dry, during which I lost about 9 lbs combining some brisk walks at the weekend. I've started to eat more fish and brown rice and have found that I like Quorn and lentils, though not necessarily together! I also now drink more water, as I was previously always really thirsty and lethargic. I do allow myself to have the odd fry up and some beers now and again.

I then added in 1 swimming session mid week, trying to do as many laps as possible in 45 minutes. I 've now started doing an exercise class on a Monday, which is quite high intensity (45 minutes or so) and uses weights/body weight excercises. I still continue to walk at the weekends, and have an app to monitor this. I did about 8/9 miles last weekend at an average of 5mph.

Anything I'm doing wrong, or other things I could be doing?

Thanks

[MOBB]

http://www.parkrun.org.uk/

[boyse7en]

Sounds pretty good start to me.
Make sure you eat plenty of vegetables, fruit in moderation and avoid fruit juices (as high in sugar)

You sure you are averaging 5mph? that is a very fast walking pace, more like a jog (12 min miles), especially as you are not particularly tall

[jogger1976]

MOBB said:

http://www.parkrun.org.uk/

Sorry mate, no can do. I was previously a regular road/cross country runner and had to give up due to recurrent shin splints. I tried all the tricks, resting, deep tissue massage, new trainers, hot cold compress, stretching, but nothing worked.

[jogger1976]

boyse7en said:

Sounds pretty good start to me.
Make sure you eat plenty of vegetables, fruit in moderation and avoid fruit juices (as high in sugar)

You sure you are averaging 5mph? that is a very fast walking pace, more like a jog (12 min miles), especially as you are not particularly tall

The app might not be totally accurate. I'll have a look at the settings later.
TBH, I've always been a fast walker, even when just out for a stroll. People are always asking me to slow down. Good pointer on the fruit juice.I was shocked a the amount of sugar they contain.

[MurderousCrow]

jogger1976 said:

Anything I'm doing wrong, or other things I could be doing?

Sounds good! A few thoughts:

Move well, don't hammer yourself: you should enjoy most of your sessions. Consistency is much, MUCH more important than intensity.

Look at incorporating mobility work - this is essential as we get older for injury avoidance / enjoyment etc., and means you get maximum efficiency from your movement.

Make sure you're getting adequate protein, carbohydrate and hydration to fuel your recovery.

Look into resistance training using compound movements such as squats, presses, deadlifts and so on. It's great fun, pretty safe, and is protective of health in increasing lean body mass. The research is only now scratching the surface of how important this issue is, particularly in older people. Aim to lift for life.

Finally, perhaps have a chat with your GP: the thirst and lethargy you mention are possibly a little troubling if these feelings were frequent, and could indicate further investigation. It's possible you have developed a degree of insulin resistance, which can easily be tested with a HbA1c blood test. That will look at your blood glucose averages over the last three months. The good news is that for any degree of such resistance you're doing the right things: reasonable diet and sensible exercise.

Hope that helps

Luke

[Hoofy]

jogger1976 said:

I do allow myself to have the odd fry up and some beers now and again.


Anything I'm doing wrong, or other things I could be doing?

Sounds good especially that you don't completely cut out. Most people who cut everything out just end up bingeing after a few weeks and before they know it, they're back to their old habits.