Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
1 MEASURE UP
So your waist is on the wrong side of 40 inches. That’s bad. An increase in waist girth has been linked to an increased risk of heart disease, according to a study from the journal Circulation. The ideal height-to-waist ratio you should maintain to minimise the risk of cardiovascular disease: 1:0.5, according to the journal Obesity.
2 STICK TO IT
Make losing flab part of your lifestyle. Peg your motivation to a short-term goal, like shaping up for your wedding, and you’ll likely yo-yo back right after, says Mitch Chilson, Men’s Health advisory board member. After the event or goal is reached, you’ll be less likely to continue your efforts because there’s no need to.
3 DITCH YOUR FAT FRIENDS
Not literally, but a study in the New England Journal of Medicine has shown that people tend to be obese if they’re surrounded with fat friends. So surround yourself with active folk: Hook up with that army mate who’s still getting IPPT Golds – even better, rope your portly buddies in.
4 EAT BREAKFAST
A study in the journal Public Health Nutrition suggests that breakfast helps to regulate energy intake distribution across meals throughout the day. Aim for low-glycaemic carbs like wholemeal bread and include some protein into your meal. But if you only eat out, get the kopi kaya toast set (ask for less butter and less sugar in the coffee) for a muscle-boosting 18g protein meal. Just try not to eat more than four eggs a week.
5 START RUNNING
One of the most convenient ways to shed flab is to run. You can motivate yourself to start by going shoe shopping, suggests personal trainer Sam Ng. As a general guideline, overpronators (where your foot rolls too far towards the inner ankle) should get motion control shoes, and underpronators (not enough foot roll, so the outer area of the foot takes more impact) should get cushioned shoes. Neutral-footed? Lucky you – you can wear any kind of shoe, says Ng.
6 WORK OUT AT NIGHT
Research in the Journal of Applied Physiology showed that study participants performed at their peak at 11pm. Still, it varies according to individuals, so alter your times accordingly.
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I ever went to the gym. At first I lost maybe a kg or 2. But that only last a few months. After that I stop and for the next 6 years, I have not exercise a bit. Lately i wanted to start but I am already 100kg and I just can not get the erengy and determination. I am a fat old 40 years old chinese man and I love to eat. I am taking minus fat, a food absorbing products regularly. Other type of sliming pills failed badly. What can i do now? Please advise.
Submitted by Anonymous on 15 September, 2009 - 13:45.
I think you already know the answer to that question. Perhaps you can start by going for brisk walks, and then moving on to jogs and runs once you get used to the regular exercise. With work outs, start with some simple body weight exercises, like push-ups and crunches, and then get back to the gym once you've gotten the hang of it. There are no short cuts to losing weight.
Submitted by gavintan on 15 September, 2009 - 15:21.
I totally agree. I had stop excerise since i am out from NS, and i had gain my weight up to 100kg. Now, i am starting to jog every day for an hour to 2. Have to keep pushing yourself and no giving up. Have to believe in yourself that you can do it. Somehow, we human are lazy in natural. We have to get out of the comfort zone and start something out of your routine. :) hope it helps ya.
Submitted by Anonymous on 25 October, 2009 - 00:38.
Guys, don't give up on losing weight...I actually did all of the things above for 5 years already...I was a scaling at 120Kg before NS and I am now currently weighing at 61Kg. So guys don't give up hope!
Submitted by StraightedgeGuy on 23 November, 2009 - 23:04.
The 1st step is to know what do you want to see yourself as? the self desire is the most important thing in weight loss approach.. the more desire will result in determination to succeed.. be easy on yourself.. make a realistic target like, 1-2 kg per mth weight loss, cut down food intake by half every meal and do jog or gym to what you are capable off.. when your body started to react and feel good about this new found lifestyle, then you an challenge yourself to a more intense workouts and higher goals.
Submitted by Faz Adams on 24 November, 2009 - 12:56.
For me, what's important is taking the first step – to get started. This could involve overcoming the excuses I keep making or just setting a date in my diary to say "Tuesday at 1pm, I'm going running for 40 minutes" and sticking to it. Once I've started the ball rolling, the next workout or the next healthy meal becomes easier, simply because I've already done it the first time around. Whether you've missed a workout for six days or six years, do something today that'll make a difference. Take action.
Submitted by Mirza Malik on 24 November, 2009 - 19:50.
Hey StraightedgeGuy, I'd sure like to know more about your weight-loss journey. Your story may help to inspire other Men's Health readers. Please drop me an e-mail at mmalik@sph.com.sg
Submitted by Mirza Malik on 24 November, 2009 - 19:57.
hey..i am facing a similiar problem here..i got 105kg for now and i am keep heading to gym for 2 to 3 times in a week.i did cut down the food i consume as well but still no see any obvious result especially lower part body(butt and leg).and that kill me everytime when i want to buy pants.Hope anyone of you to share some experience with me and help me out!thanks alot!
the fact that you are seeking help here shows that you want to slim down. i think most practical way is just to have multiple meals like 5 meals a day, if you really love to eat then include snacks like almonds all those and keep yourself filled. but it doesnt mean u eat a lot at once. probably 25g of almond or something? start a simple routine daily, even walking, it can help burn calories. like 2.4km jog then slowly progressively increase. most imptly is dieting. so choose low fat stuffs and i dun think u will need slimming pills all those
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