Use a program like P90x or Insanity. It is very hard, but it is 100x more effective than just running. I do a hybrid of P90x and weight conditioning, it fits what my goals are.
Concerning diet, the most important thing is actually drinking water. Drinking a gallon of water a day is the most overlooked part of losing weight. Aside from that, your diet should reflect what you do in the gym. If you are heavy on cardio, you need to be heavy on complex carbs, anyone telling you otherwise is an idiot and has no clue what carbs actually do for the body.
It also wouldn't hurt to take a nighttime recovery cocktail. Mine is 2 BCAA caps, one milk thistle cap, and a zinc cap.
Eat enough protein and fruits, don't eat to much pork meat.
1 hour of exercise a day is really enough. I used to run and swim alot. I still do it now though but I've found my interest in a sport called Crossfit, wich really keeps you in shape ;)
What you want to avoid is starting like crazy, wich causes injuries and/or health problems, as you've stated in your question. Losing 10lbs a week is nowhere near healthy, 6 lbs should be the maximum.
To sum it up get around 1800 calories a day and exercise on regular base, but don't over do it.
I recommend exercising in the morning, immediately after waking up. Time your running and see how far you can go since you haven't been doing it for awhile you may not be able to run as far, or fast as you use to. Also, lift weights, or do strengthening exercises (e.g. push ups, chin ups, sit ups, lunges, etc.).
For a diet, I suggest portion size. Eat a little bit throughout the day. Mini meals. About five to eight a day. Make sure to add meat.
Check out Bodyrock.tv
Those are the workouts I do EVERY day and they will kick your butt at first but they're great! No need for equipment, you do them at home, they post all the time, and it doesn't cost a dime! Plus, there is a huge support system on the site and they post super yummy recipes :)
Good luck! Be healthy about it this time, please. Lol
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Well I like to consider myself the personal trainer for gag lol jk. But I do have lots of experience with training. ( Been weightlifting 5x a week for 3 years, and ran several halfmarathons and about to do my first full one).
Its fine and all to just run or just weightlift, but if you want total fitness you have to do both. for men, weight lifting is more important. Muscle burns fat because it requires it to maintain itself. Gaining muscle will help you control fat. go to your local gym and ask a gym attendent for advice. Or go see a true trainer and get a plan. Noone on here will be able to tell you what's best for your goals.
Good luck
Sorry I know this isn't an opinion, but i couldn't message you:
"Thanks for answering my questions! They were actually for a social statistics project I'm doing, believe it or not. Do you mind if I use your username in the project? or would you like lose your shit?"
YOGA IS THE BOMB! But I do that a lot. I run 2 miles in the morning, plus I'm on my school's cross country team. I weigh 99 pounds and I'm trying to kep it around 99-102, so I sometimes do pilates. Maybe if you ate chocolte you would'nt lose so much weight! ^.^
Honestly, looking in the mirror is my biggest motivation. If I notice I've put on a couple of pounds, it motivates me to start exercising & eating healthier. When I see that I'm losing weight, it makes me feel like my hard work is paying off & gives me the strength to continue.
There are so many work out guides on YouTube. Do you want to get in shape or do physically want to get bigger, stronger, and faster? If the latter you're going to need a bench and heavy dumbells and a lot of patience. Cardio and aerobic exercises are great for cutting weight but I don't emphasis those in my routine because I'm naturally skinny as f*** so my goal is bulking.
depends on what you are wanting to do overall...strength training would help you out. Eating healthy and running is a definite plus too. I recently started getting back into shape myself...i eat 4 well balanced meals a day with a lot of snacking on fruits inbetween. I eat relativly high protien though because I work out twice a day. So give me a idea of your goal and I can better help u
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