"it's a little known fact...."

Hey Racers,

This is from a question on my Facebook Fan Page from Cathy.  If you all have questions for me on any aspect of fitness and peak performance in racing and life, leave them there or drop me an email at RussBohaty@gmail.com.

The key to remember is that starting out trying to lose extra weight and become fit when you have a history of little or no exercise, means exercising the patience muscle first . Cathy is post heart attack and will gain nothing by going at it too hard too soon.  Job #1 is master the nutritional needs of your life by healthful fulfilling eating habits.  Personally, as a trainer I am way less worried about the exercise end of things at this stage. The same goes for you racers.  Check this out:

I have a few questions if you can help? I am starting a healthly life style at age 49. I am starting to exercise now since I had a massive heart attack last year. I have to lose about 35 to 40 pounds. I am walking 1 1/2 miles everyday (outside) up and down hills. Takes me about 28 to 33 minutes to walk it right now. What other exercise should I do? My doctor has cleared me to do any exercise as I did not have any heart damage. Any suggestions?

Thanks, Cathy

 

My Response:

The first thing I'd consider is to try adding some intervals to your walking. Speed it up for a couple minutes to a much higher pace than normal then come back down. Try doing this a few times on each walk. This will really increase the fat burning benefits of your walks. The second thing is to adopt a few habits surrounding eating that I would consider important: do not sit down for an hour after a meal; try to avoid eating after 7 pm and if you do, keep it to aged cheese or a piece of watery fruit (apple, pear, plum, orange); park at the back of the lot at the grocery store; drink an 8 once glass of water before every meal and eat more natural foods.  We get in depth into how to pick the right foods in Top Fuel Nutrition.

Fundamentally, you want to be getting your food energy from the outer aisles of the store where you have your natural foods: meat, fish, fowl, nuts, fruits, veggies, aged cheese, yogurts. Processed foods, with some exceptions, are the enemy. Those are found on the interior aisles at the super market.  Top Fuel Nutrition is not a diet, it is a way of looking at food and eating where you almost by magic maintain an ideal weight AND have energy to burn for more rigorous exercise.

Keep me informed on your progress always. In a few weeks when you have mastered your new approach to food and your intervals are going well, we'll follow up on adding more rigorous exercise including weight training.

Russ

 

Filed under: Motivational Messages • Workout Tips

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