South Beach Diet = Lost 4 lbs in 4 days. Need to condition for a company run.

[Fritzo]

I really like this diet because it works, it's healthy, and it's compatible with muscle building. Trying to get into shape for a 5 mile company run in 30 days. Anything else I can do to get into condition? I've never ran more than 3 miles before so I'm working my way up to 5.

 

[new2AMD]

what is it exactly?

 

[xyion]

there is something online called "couch potato to 5K" which is a pretty good guide on buidling up endurance for running. Dunno if 30 days is long enough, but you may want to google it.

 

[WannaFly]

*snicker* Losing water weight isn't gonna help you at all. Losing 1 lb a day isnt really healthy. Maybe try running? If you can run 3 miles 5 shouldnt be that hardfor you, just pace yourself.
edit: didnt see the sub topic....45 minutes lifting is too much if you ask me if you are training to run - maybe 30 minutes and make sure its legs 2-3 times a week on non consecutive days.

 

[DingDingDao]

Originally posted by: WannaFly
*snicker* Losing water weight isn't gonna help you at all. Losing 1 lb a day isnt really healthy. Maybe try running? If you can run 3 miles 5 shouldnt be that hardfor you, just pace yourself.

Yup. I took a nutrition class when I was an undergrad, and the prof said that 1-2lb per week is the fastest you can lose weight and remain healthy.

 

[PunDogg]

yeah i would slowly build your self up to run 5 miles, if you go too fast you won't be running it at all. Take some protein drinks, or up your protein intake when you train, wil help repair your muscles and after you go for a hard run, don't drink gatorade, drink a mixture of water, and add carbs and protein, but with a 10-1 ratio of carbs to protein

Dogg

 

[91TTZ]

Originally posted by: DingDingDao

Originally posted by: WannaFly
*snicker* Losing water weight isn't gonna help you at all. Losing 1 lb a day isnt really healthy. Maybe try running? If you can run 3 miles 5 shouldnt be that hardfor you, just pace yourself.

Yup. I took a nutrition class when I was an undergrad, and the prof said that 1-2lb per week is the fastest you can lose weight and remain healthy.

Sounds about right.

There's no way he lost 4 lbs of fat in 4 days. 1 lb of fat is 3,500 calories. There's no way he burned 3,500 calories per day for 4 days.

You can deplete yourself of water, or you can starve yourself at which point your body will drastically shed muscle to reduce the amount of calories you burn while resting, but you're not going to lose fat.

 

[Toasthead]

Originally posted by: Fritzo
I really like this diet because it works, it's healthy, and it's compatible with muscle building. Trying to get into shape for a 5 mile company run in 30 days. Anything else I can do to get into condition? I've never ran more than 3 miles before so I'm working my way up to 5.

Are you running on a treadmill regularly? I have noticed that my times on the treeadmill are nowhere near my times on the road. I am usually about 1-2 minutes/mile faster out on the road than when I am in the gym. the main thing you can do to get ready is just start running...youve got 4 weeks so start at 3 miles the first week and add .5 miles a week until race day.

 

[redly]

I wish I could do that...In a year, I would weigh -170

 

[radioouman]

If you can already run 4 miles comfortable, you should be able to run five miles if you just pace yourself. I run 3 miles as part of my routine workout. In the summer when it is nice outside, I'll run 4.8 miles just to enjoy the nice weather. It is a little harder than running 3 miles of course, but I don't lift before that run. When I only run 3 miles, I lift first.

 

[oog]

if you haven't been running a whole lot, i would try spacing out your runs. no more than 3x a week for the whole month. one run per week should be designated as your "long run" which will be 3.5 miles the first week, 4 miles the 2nd week and 4.5 the third week. the fourth week should end near the time of your 5 mile run and if it doesn't squeeze in a couple extra days of NOT running at all to rest up.

if you really haven't been running that much, then skip a run if you feel too achy from a previous run. jumping from not running at all to running 3x a week can be a lot.

i wouldn't worry that much about the dieting part to try to get to 5 miles from 3 miles. just cut out snacking and eat what you think is a sensible amount. stay hydrated -- many diets seem to have you shed water weight at first and so you have a slight risk of getting dehydrated.

 

[Fritzo]

Originally posted by: DingDingDao

Originally posted by: WannaFly
*snicker* Losing water weight isn't gonna help you at all. Losing 1 lb a day isnt really healthy. Maybe try running? If you can run 3 miles 5 shouldnt be that hardfor you, just pace yourself.

Yup. I took a nutrition class when I was an undergrad, and the prof said that 1-2lb per week is the fastest you can lose weight and remain healthy.

South Beach essentially tells you to no starches, sugars, or refined grains in your diet, then watch but don't eliminate fats. Just doing that I dropped 4 pounds already.

I do lifting 3x a week, but run every day. I'm in shape (though I have a few pounds I need to shed, no big deal), I just have no endurance. Just looking for other tricks to increase endurance. Someone suggesting blowing up ballons helps increase lung capacity when you aren't running. That true?

 

[notfred]

Originally posted by: FritzoAnything else I can do to get into condition?

Run as far as you can everyday.

 

[Fritzo]

Originally posted by: 91TTZ

Originally posted by: DingDingDao

Originally posted by: WannaFly
*snicker* Losing water weight isn't gonna help you at all. Losing 1 lb a day isnt really healthy. Maybe try running? If you can run 3 miles 5 shouldnt be that hardfor you, just pace yourself.

Yup. I took a nutrition class when I was an undergrad, and the prof said that 1-2lb per week is the fastest you can lose weight and remain healthy.

Sounds about right.

There's no way he lost 4 lbs of fat in 4 days. 1 lb of fat is 3,500 calories. There's no way he burned 3,500 calories per day for 4 days.

You can deplete yourself of water, or you can starve yourself at which point your body will drastically shed muscle to reduce the amount of calories you burn while resting, but you're not going to lose fat.

Any diet you do is going to make you shed water weight first. No way to get around that.

 

[Kanalua]

My Doctor just told me and the wife to start the South Beach Diet. Just ordered the book and cook book on Half.com (as well as borrowed the Audio CDs from the Library). I like what I've found out already...

 

[91TTZ]

Originally posted by: Fritzo

Any diet you do is going to make you shed water weight first. No way to get around that.

I lost about 50 lbs by eating low carbs, but I lost a lot of muscle in the process. I ended up looking like a smaller version of what I was before. Now I built the muscle back, but it took a couple of years.

 

[StageLeft]

I really like this diet because it works, it's healthy, and it's compatible with muscle building.

Any good "diet" is

 

[91TTZ]

Originally posted by: Skoorb

I really like this diet because it works, it's healthy, and it's compatible with muscle building.

Any good "diet" is

If he's losing fat, he's not going to be building muscle. You can only do one a time. Your body is either burning fat and muscle, or it's building fat and muscle. The best you can hope for is to control the proportions of what you burn/build.

 

[Arkitech]

Originally posted by: DingDingDao

Originally posted by: WannaFly
*snicker* Losing water weight isn't gonna help you at all. Losing 1 lb a day isnt really healthy. Maybe try running? If you can run 3 miles 5 shouldnt be that hardfor you, just pace yourself.

Yup. I took a nutrition class when I was an undergrad, and the prof said that 1-2lb per week is the fastest you can lose weight and remain healthy.

Thats really subjective to the person, extremely overweight people or muscular people can usually lose more than 3-4 pounds of fat in a week. It also depends on the type, length and intensity of the exercises you are doing. Its true that you lose more than just fat.(water and lean tissue are also lost but that would be the case even for a person who lost only 2 pounds a week)

 

[fs5]

I did south beach. first time around, I lost 15 pounds in 2 weeks (gained back 5 of it after ~10 months). second time around 10 pounds in 2 weeks, that was abouth a month ago. haven't gained any back yet. (I'm 200lbs 6 feet tall).

I'm not doubting that it maybe unhealthy to lose that much weight in 2 weeks though.

 

[Fritzo]

Originally posted by: 91TTZ

Originally posted by: Fritzo

Any diet you do is going to make you shed water weight first. No way to get around that.

I lost about 50 lbs by eating low carbs, but I lost a lot of muscle in the process. I ended up looking like a smaller version of what I was before. Now I built the muscle back, but it took a couple of years.

South Beach isn't low carb, it's getting rid of sugar and processed food (which happens to contain a lot of carbs). It puts you into a more natural diet consisting of real meats, veggies, fruits, nuts, and whole grains. Kind of makes sense actually.