Hello, I started out very morbidly obese, BMI 47.3 and next
to no stamina.
I started a 1700 calorie diet and walking. I could
barely walk 15 minutes at a stroll pace.
Fast-forward 2 1/2 months and I am 20 pounds lighter (BMI
44) I walk/jog a mile in 30 minutes 6 times a week.
I added the jogging about a week ago when the thought of
walking longer sounded absurd
I can jog 90 seconds at a time, although my calves tighten
up and make me walk again before I actually get tired cardio wise.
I am trying to figure out what to add next.
Should I add some strength training to get my calves
stronger so I can jog?
I have heard jogging is bad if you don't want large calves,
but like I say, stamina is my weakness and walking bores me to a certain extent,
so the jogging adds a little more interest.
30 minutes is about all I can do at a time. Now I
could do a morning and evening workout.
At the moment I don't have regular gym access, but I do
have a plethora of yoga/pilates dvds, stability ball, 3 pound and 5 pound free
weights, I live in a 2 story house so I have a flight of stairs to use.
I am more concerned about having overall strength and
flexibility over bulk and definition if that makes sense.
My first major goal is to get my BMI under 40. That will be
in the next 25 pounds.
Your calves most likely tighten up because they are chronically shortened not
because they are weak.
This is very common for people who walk, jog, run or carry extra weight.
You should start stretching your calves
before and after every time you exercise which will prevent the muscles from
tightening up excessively.
be afraid to stop while you are walking/jogging and stretch your calves on a
curb or any other elevated surface for 30 seconds each.
Strength training can make your calves even tighter which will negatively
effect your jogging.
Increased Performance = Better Weight Loss
Failing to realize this is why most people, especially women don't get
results. Worrying about becoming bulky among other small things ignores
the big picture.
Your improvement from barely being able to run to jogging while you have lost
your first 20 pounds should help you realize that you should strive to
constantly improve your performance. If you keep this in mind for the
duration of your exercise program you should get constant results.
You should begin to include some resistance training for your large muscle
groups. You will eventually be able to perform combination exercises
which will help you really become fit and strong.
Doing a few sets for each muscle group will help you increase your metabolism
and make your body function more efficiently as a fat burning machine, as they
The best advice for you is to continue to improve your performance of your
physical activities while you maintain your optimal diet and you will find the
pounds will fly off. Do not worry about small things such as the size of
A sculptor does not carve the fine details of the sculpture such as the eyes
before they carve out the head.
Good Luck, Keep up the Good Work Here are some Articles to Help you Lose