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Now the weathers warm & staying warm, it’s time to revisit a post subject a couple of people lost their shit about awhile back: running.
For some fuck off reason, people’s first thought when it comes to losing weight is running. (I’m drafting a post on unfucking society & where we get advice from is part of it – stay tuned!) – How many times have you said, or heard someone say “Im off for a run, need to lose some weight!” ?!
The only people that NEED to run are those that enjoy it & those who play a sport it is a component of. Every step you take running is 6-8x your bodyweight on your joints. If you are overweight & deconditioned, your joints are already stressed, weak & not safely capable of withstanding this impact.
If you want to lose weight safely here’s a 3.5 step process:
1) Stop over indulging & eating shit. You know what poor nutritional choices are, start by removing the temptation. Stop buying them grocery shopping, stop stocking the cupboard & fridge with them, make better choices eating out & stop drinking alcohol to the point you make poor nutritional choices.
It is the season for it & intoxication is a mutliheaded beast attacking and / or preventing your weight loss. First of all its additional empty calories. It also allows us to make poor decisions during our meal, associated blood sugar crashes alter our cravings, our senses are dulled enough to grab a kebab on the way home & brekky the next day is probably not going to be homemade Bircher muesli. Associated dehydration also has a major impact on cravings & fat loss. Alcohol is also a poison so your body will prioritise & remove this instead of its usual processes. A by-product of both of these is fat storage.
SIDE NOTE: if you know all this and still can’t do it, you don’t need me, you don’t need a nutritionist, you need a psychologist. You have a poor relationship with food and fixing that is beyond the skill set of personal trainers, nutritionists etc. Don’t feel bad or get sensitive about it, fix it. There are performance psychologists for a reason. I’ll see one when there’s areas in my life I want to improve, I know what to do, but can’t for a reason I don’t understand. The most successful people in the world use them, if it’s good enough for them, it’s good enough for me.
1.5) Studies have shown JUST tracking your eating ie. filling out a food diary will make you more accountable & effective at making better nutritional choices – try myfitnesspal or fitday apps
2) Do some resistance training 2+ times a week. Bands, barbells, Dumbbells etc. If you aren’t confident you know what you’re doing with these, invest in a coach or trainer for 2-3 sessions. Avoid jumping and technical explosive movements for now.
Resistance training will strengthen your connective tissue (just in case you need to run later on) & as a generalisation, RT has been shown to continue burning fat LONG after your session finishes, whereas with traditional cardio (long distance) you stop burning fat as soon as your session ends (Research EPOC effect / “Afterburn”)
3) Do some LOW IMPACT cardio after your RT sessions, on alternate days or incorporate into your life for some icing on the cake you’re no longer eating. Swim. Ride. Walk. Brazilian Jiu Jitsu. Boxing (But make you sure learn to wrap your hands properly if you’re a newbie)
DISCLAIMER: I am not against running. I just believe there are more effective, safer and smarter ways to lose weight than going: “ok, I’m 15kg overweight. Haven’t exercised in years. Think I’ll go for a run and smash my joints!!” – and be sore, injured and not motivated to continue long term.
“Get fit to run, do not run to get fit” – Unknown
I’ve been accused of having a strength bias in the past too. I am very ok with this. If you are weak you cannot jump high, if you are weak you are more susceptible to injury…. if you are weak you cannot run fast (assuming you need to 😉 ) Because science. What I actually have is a bias towards what works, what is the safest and what Is the most effective tool for the people I serve.
But It is called STRENGTH and conditioning for a reason.
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*this was originally a Facebook post, hence the lack or references, that become too long to not post here too!