January 01, 2011

Blood Alcohol Content and the Transforming Runner

For Happy New Year, for those who are finding the festivities, you may be wondering how alcohol works for your transforming body.  What do I mean?  Many who have been running, and their bodies getting fit, their amounts of enjoying the holiday cheer might need a little revisit.
When thinking about how much drink get you drunk, there is no other way to figure it out than these charts.
As you may notice, for those who are losing body weight, it takes less alcohol to get the same BAC as before!
What it means is for my 155 lb frame, is that whereas before it would take 4 servings of alcohol to get me over .08 , now it only takes me 3!  Although some would regret this, for those optimists, it means it just takes less to get there!

December 28, 2010

Starting A Running Program

Turkey Digested?Good, lets run! I am getting re-inspired for my runs.  For those who might be looking at a change for their lives, who have to start something or face consequences of poor choices in activity levels or nutrition, a way to begin would be to talk to someone who has made those choices and succeeded before.  There are so many fads and regimes that come and go.  Running is a simple way and really, the most tried and true way for many people historically, so if you are contemplating starting something, go for it!

Some Tips For Beginning a New Running Pattern In Your Life:
  1. Start slowly.  I am one who needs to still tell himself over and over that lasting change happens gradually.  This is true for running.  This is also true for achieving a healthier body.  It took you this long to get where you are now, so giving yourself space and time to immerse in change is also necessary.  Overnight miracle cures to obesity can be dangerous and short-sighted!  I have burned myself out too many times going whole hog.  Here is a site that will help you achieve realistically.            Here is a snap shot of the ten weeks they outline for beginners:

    Week 1
    Run 2 minutes,
    walk 4 minutes.
    Repeat 5 times.

    Week 2
    Run 3 minutes,
    walk 3 minutes.
    Repeat five times.

    Week 3
    Run 5 minutes,
    walk 2.5 minutes.
    Repeat four times.

    Week 4
    Run 7 minutes,
    walk 3 minutes.
    Repeat three times.

    Week 5
    Run 8 minutes,
    walk 2 minutes.
    Repeat three times.

    Week 6
    Run 9 minutes,
    walk 2 minutes.
    Repeat twice, then
    run 8 minutes.

    Week 7
    Run 9 minutes,
    walk 1 minute.
    Repeat three times

    Week 8
    Run 13 minutes,
    walk 2 minutes.
    Repeat twice.

    Week 9
    Run 14 minutes,
    walk 1 minute.
    Repeat twice.

    Week 10
    Run 30 minutes.

    Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
  3. Eating to Fuel.  This is a challenge for me even now after years of good choices and poor ones.  Resetting the internal gauge can take perseverance and insight.   I recommend trying to drive out most simple sugars if you are a snacker for a time.  Starting a running routine means your body will need appropriate fueling,  Thinking of your body as a machine, we need to put the right gas in it.  Crash diets do not help overall the patterns that have taken years to establish.  I am currently looking at what has crept back in to my regime and if it is necessary.
  4. Do what is enjoyable!  If running is not going to be appealing  over time, try a  few things to find out what works for you.  If repetition annoys you, shake it up, but with a plan in mind all the time of constant activity in the week.  Cross training is great for that.  Hitting the weights alongside running helps build muscle tone and increases you expenditure of energy, Thus improving BMI results more efficiently.
  5. Speaking of Body Mass Index (BMI), get calculated and know what your goal for you is.  This link will calculate your BMI for you.
  6. Last thing to say about the process to change is this:  It is not about the numbers.  It is about being healthy!  Enjoying yourself is therefore paramount.  It took me 6 months to lose a total of 16 pounds when i started running.  It was a slow start, but it was the activity itself that I had to focus on finding joy in, making as a part of the regime.  I still do this today, reevaluating my enjoyment of the sport, finding inspiration and new goals to reach.  It is always changing, just like me!  It took over a year to find that my BMI was in a state of maintenance rather than recovery.  This could be longer or shorter for you.