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theleip
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First off I want to say good for you not only for choosing this as your goal, but for wanting to go about it in a healthy manner. There is though A LOT that needs to change but I am going to try to hit what I can here.
When you do your resistance training, do it prior to your aerobic sessions.
John Berardi - 7 Habits
You need to improve your basic understanding of nutrition, after you are done with that article I would suggest reading more of Berardi nutrition articles on that site.
Lets say that normally you need 2000 calories a day to maintain your weight.
Now adding on training lets say that you need 2500 calories to maintain your weight. Subtract 500 and only eat 2000 and now you will still be losing weight, but not to a dramatic cut that will leave you prone to injury.
For the record most females who are training for a marathon in an aggressive manner eat 2500-3000 calories a day.
I hope this helps.
Very realistic, that is if your diet is on point! Also you have to have some real resistance training in there as well. At least 2 Full body training sessions a week. This will help not only with your training for running, but your fat loss.
When you do your resistance training, do it prior to your aerobic sessions.
Your diet needs a whole big overhaul. There is little to know protein here, lack of good fats and to many of the wrong kinds of carbs. To make this as simple as possible for you and to combine info as easily as possible on what you should be eating why don't you hop over here and read this article.
John Berardi - 7 Habits
You need to improve your basic understanding of nutrition, after you are done with that article I would suggest reading more of Berardi nutrition articles on that site.
Yes, you should eat differently as stated before. You should also learn about proper carb intake prior to your run. You will have to up your calories, you are going to be in training, this means you are going to need more energy.
Yes you can, here is the thing you need to really figure out what your body needs for something like this or else you will get fatigued and mess with your hormone system.
Lets say that normally you need 2000 calories a day to maintain your weight.
Now adding on training lets say that you need 2500 calories to maintain your weight. Subtract 500 and only eat 2000 and now you will still be losing weight, but not to a dramatic cut that will leave you prone to injury.
For the record most females who are training for a marathon in an aggressive manner eat 2500-3000 calories a day.
I hope this helps.
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theleip
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You actually bring up some good points, a lot of people even reading those guidelines get confused. I am happy you pointed them out in the manner you did as it lets me address it easy.
Eat complete (containing all the essential amino acids) every meal-
Even breakfast counts and it needs to be a really solid protein source. Soy is not a good one, milk is more sugar than protein, you are in general doing fin on this point but protein needs to make up AT LEAST 30% of your diet in a fat loss phase, ideally 40% to allow best repair of broken down tissue in a deficit.
Eat fruits and/or vegetables with each food meal-
Great that this is a check, but make sure the veggies are just as important as the fruit. Lettuce doesn't count
They need to be solid vitamin and mineral source, ideally greens.
Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
Notice the split aspect here. You have to have a BALANCE of fat. Most of the things you listed are high in saturated and mono, make sure to get in the Poly as well.
Eat mostly whole foods (except workout and post-workout drinks).
Here is the real kicker and the point of me directing you to the article.
Whole foods means this...
Whole foods are foods that are unprocessed and unrefined, or processed and of course refined as little as possible before being consumed.
Cereal is not a whole food. Bread is not a whole food. Basically 1 ingredient foods is what we are talking about here.
Another thing I want to not is you have no focus on pre-post workout nutrition which is going to be very important once you start your training.
I know it seems like a lot, but the reason I share is because 1) you have a good start, way better than most and I feel you can really optimize your training/fat loss. 2) To train in that manner but not eat right could lead you to not repairing right, which could lead you to injury and not being able to do it all together.
Hope this is more clear now.
Eat complete (containing all the essential amino acids) every meal-
Even breakfast counts and it needs to be a really solid protein source. Soy is not a good one, milk is more sugar than protein, you are in general doing fin on this point but protein needs to make up AT LEAST 30% of your diet in a fat loss phase, ideally 40% to allow best repair of broken down tissue in a deficit.
Eat fruits and/or vegetables with each food meal-
Great that this is a check, but make sure the veggies are just as important as the fruit. Lettuce doesn't count
They need to be solid vitamin and mineral source, ideally greens.Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
Notice the split aspect here. You have to have a BALANCE of fat. Most of the things you listed are high in saturated and mono, make sure to get in the Poly as well.
Eat mostly whole foods (except workout and post-workout drinks).
Here is the real kicker and the point of me directing you to the article.
Whole foods means this...
Whole foods are foods that are unprocessed and unrefined, or processed and of course refined as little as possible before being consumed.
Cereal is not a whole food. Bread is not a whole food. Basically 1 ingredient foods is what we are talking about here.
Another thing I want to not is you have no focus on pre-post workout nutrition which is going to be very important once you start your training.
I know it seems like a lot, but the reason I share is because 1) you have a good start, way better than most and I feel you can really optimize your training/fat loss. 2) To train in that manner but not eat right could lead you to not repairing right, which could lead you to injury and not being able to do it all together.
Hope this is more clear now.
Leigh, I'm usually very quick to follow your advice on this forum, but this one puzzled me. At least 80% of the sources I've come across online say that soya is a complete protein source, equivalent to dairy and meat. I was just wondering what you've got against it.
theleip
2
It is a great question and one I get often as Soy is taking over the world and said to be the end all to solving health problems.
First off while Soy is technically a complete protein source in the sense that all amino acids are present it is so low in some of those essential amino's that it really shouldn't be. You know when you see a item that lists it has zero trans fat in their product, but then if you read the ingredient list it does in fact contain "partially hydrogenated oil?" It means that it registers just under the needed amount to be able to have to be listed on the product as containing trans fat. The same is true for soy protein in reverse. They take a render a very low source, but because it is there at all it lists it as being complete. This is also only true with the highest grade quality of soy protein isolate. Things like morning star, soy milk, and other common soy products are not complete protein sources at all.
That is just the first problem though and would be a small one overall if it wasn't for the following factors.
Soy is a very delicate item. It reacts very strongly in different manners depending on the process in which you use to develop it into a product. To keep it simple the type of process in which soy is used to garner a product makes the difference of whether soy is safe or if soy is down right a bad idea to ingest. Most of it has to do with its fermentation process. Because soy is cheap, easy to find and easy to manipulate it turns up in a wide variety of products now. The flip side is that most products contain such a overly fermented process version of soy that any good properties it did hold are gone, and all the bad properties are magnified. These properties cause problems with enzyme digestion of the product which leads to constant digestion issues with soy and even misunderstood allergy reactions. This can mean any number of things from gas and bloating to development of IBS.
You will find this kind of soy in your basic soy staple product like Boca burger, Morningstar, Genisoy, Silk, and mixed in to products that range from pancake mix to cereal.
The last complaint is Soy raises estrogen levels in both men and women. If you take in a large amount of soy on a daily basis and are trying to lose fat and preserve any sort of muscle this is the last thing you want to do. Raising of estrogen levels in a caloric deficit can lead feeling like PMS times ten and result in various hormone imbalances that can make fat loss production more of a challenge. For men, it lowers the value of testosterone and can cause problems from the prostate to hair growth.
Does this mean no one should ever eat soy? No of course not, properly produced soy is fine in small amounts. However, it should not make up more than 20% of your daily diet.
This all goes back to whole foods. 1-Ingredient items. Stick with that rule for the most part and you are more likely to not run into these problems.
First off while Soy is technically a complete protein source in the sense that all amino acids are present it is so low in some of those essential amino's that it really shouldn't be. You know when you see a item that lists it has zero trans fat in their product, but then if you read the ingredient list it does in fact contain "partially hydrogenated oil?" It means that it registers just under the needed amount to be able to have to be listed on the product as containing trans fat. The same is true for soy protein in reverse. They take a render a very low source, but because it is there at all it lists it as being complete. This is also only true with the highest grade quality of soy protein isolate. Things like morning star, soy milk, and other common soy products are not complete protein sources at all.
That is just the first problem though and would be a small one overall if it wasn't for the following factors.
Soy is a very delicate item. It reacts very strongly in different manners depending on the process in which you use to develop it into a product. To keep it simple the type of process in which soy is used to garner a product makes the difference of whether soy is safe or if soy is down right a bad idea to ingest. Most of it has to do with its fermentation process. Because soy is cheap, easy to find and easy to manipulate it turns up in a wide variety of products now. The flip side is that most products contain such a overly fermented process version of soy that any good properties it did hold are gone, and all the bad properties are magnified. These properties cause problems with enzyme digestion of the product which leads to constant digestion issues with soy and even misunderstood allergy reactions. This can mean any number of things from gas and bloating to development of IBS.
You will find this kind of soy in your basic soy staple product like Boca burger, Morningstar, Genisoy, Silk, and mixed in to products that range from pancake mix to cereal.
The last complaint is Soy raises estrogen levels in both men and women. If you take in a large amount of soy on a daily basis and are trying to lose fat and preserve any sort of muscle this is the last thing you want to do. Raising of estrogen levels in a caloric deficit can lead feeling like PMS times ten and result in various hormone imbalances that can make fat loss production more of a challenge. For men, it lowers the value of testosterone and can cause problems from the prostate to hair growth.
Does this mean no one should ever eat soy? No of course not, properly produced soy is fine in small amounts. However, it should not make up more than 20% of your daily diet.
This all goes back to whole foods. 1-Ingredient items. Stick with that rule for the most part and you are more likely to not run into these problems.
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OK, thanks. The reason I asked is because I'm asthmatic and intolerant to cow's milk (not totally allergic to it, but my asthma deteriorates if I use it in realatively large quantities - small amounts of cheese are OK, breakfast milk is not). So I've been using soya milk on my breakfast for about the last 7 - 8 years or so. Since I've been dietting, I've also been drinking the occasional glass when I get hungry because it fills me up better than anything else I can find for the same amount of calories, and it tops up my protein and fat levels, which usually seem to be on the low side.
I don't rely on it for all my protein requirements - I also have a protein shake every day, and tonight I'm having vegetarian chilli - but since I'm vegetarian and cow's milk intolerant (practically vegan) I don't get any of the "normal" protein sources.
I don't rely on it for all my protein requirements - I also have a protein shake every day, and tonight I'm having vegetarian chilli - but since I'm vegetarian and cow's milk intolerant (practically vegan) I don't get any of the "normal" protein sources.
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Patty1
New member
I'm sure by now you've searched the web for some marathon training schedules. If you live in a big city, there are also usually running groups who train together.
One site I found is called Runner's world (. In the headlines right now are two working moms tackling different marathon training schedules. There is also a training link. There may be better sites out there, but it's one place to start.
I'd like to get back into running myself, but plan to limit it to 5k and 10ks.
One site I found is called Runner's world (. In the headlines right now are two working moms tackling different marathon training schedules. There is also a training link. There may be better sites out there, but it's one place to start.
I'd like to get back into running myself, but plan to limit it to 5k and 10ks.