Obesity Weight Loss

Question:

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.


Any advice is appreciated.

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Congratulations on your Initial Weight Loss

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.

Don't 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 tCurb Calf Stretchhis 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 say.

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 your calves.

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 More Weight

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