Need help reaching short term goals

vim_n_vigor
vim_n_vigor Posts: 4,089 Member
in Health and Weight Loss
I could use some advice to reach my 2 short term goals.

1. I want to run a 5k this year
2. I will lose 20 pounds before registering for the 5k

I am trying to balance the right balance of food to keep my energy up for the workouts, and enough of a deficit to see some weight loss.

Stats:

5'4'' female
220 pounds
bf% (calculated on fat2fitradio) 28.2
BMR(calculated on fat2fitradio with sedentary activity setting)
Harris-Benedict Formula - 1744
Katch-McArdle Forumla - 1921
Exercise - 5x (30-45) minute runs (30 minutes are for speed, 45 are for distance)
5x 60 minute walks, moderate + pace, inclines included
4x (10 minutes of weights included curls, squats, etc)

My weight has been staying steady, but my bf% is going down. What are suggestions to changes in training and diet to reach my goals? Suggested macros would be nice too. If you want to look at my diary, please look Thursday or earlier to see the 'norm'. Before really pushing myself I always give myself some slack, and that is what I have been doing the past 3 days.

I will not do a ketogenic diet while training, please don't suggest it. I can't personally keep up my performance. My endurance and training are a slightly higher priority than losing the weight.

Thanks!

Replies

  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Kick your scale in the face and start the couch to 5k running program.

    Serious about the scale. Just don't even look. Focus on your nutrition and fitness goals and go for them. The weight will come off in its own time.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
    Kick your scale in the face and start the couch to 5k running program.

    Serious about the scale. Just don't even look. Focus on your nutrition and fitness goals and go for them. The weight will come off in its own time.

    I looked at the couch to 5k program, and it seems I did those steps on my own builing up over the past few months. The workouts I am doing now are closer to the ones I did in cross country in high school and college. When I do my speed workouts at 30 minutes, I do intervals. The distance ones for now I just go at my speed. Next week I will be adding hills into my runs as those are only part of my walks for now.
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    Kick your scale in the face and start the couch to 5k running program.

    Serious about the scale. Just don't even look. Focus on your nutrition and fitness goals and go for them. The weight will come off in its own time.

    I looked at the couch to 5k program, and it seems I did those steps on my own builing up over the past few months. The workouts I am doing now are closer to the ones I did in cross country in high school and college. When I do my speed workouts at 30 minutes, I do intervals. The distance ones for now I just go at my speed. Next week I will be adding hills into my runs as those are only part of my walks for now.

    Sounds like you are on your way to the 5k then!

    Just don't sweat the number on the scale so much. I know you want to drop 20 lbs by then, but if you don't or can't despite your best effort, don't let it get to you too much. Fitness goals are way more tangible.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    since you're doing so well at running, maybe also sign up for a few 10K as well.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
    since you're doing so well at running, maybe also sign up for a few 10K as well.

    Maybe next year for the 10k...:wink:
  • MinMin97
    MinMin97 Posts: 2,674 Member
    bump:)
  • cessnaholly
    cessnaholly Posts: 780 Member
    let's both plan to do a 10k next year.


    For me, I've found that weeks that I run or do 30min of hard cardio a few times are the weeks I lose. I make sure to eat protein after each workout. And one of our friends said to be protein heavy the day after a race.

    Did I even answer your questions? IDK. HAHA
  • 1oriana
    1oriana Posts: 10
    If you are running 30-45 mins you can do a 5k especially if you are more focused on completion than time. Maybe finishing the 5k will jump start you to train for the 10k. I have also noticed that when I do more cardio like running my weight doesn't change but when I incorperate weights with it I see major changes. I also do the Biggest loser and Jillian Michaels. They work great for me, hopefully they will work for you too. Good Luck.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
    let's both plan to do a 10k next year.


    For me, I've found that weeks that I run or do 30min of hard cardio a few times are the weeks I lose. I make sure to eat protein after each workout. And one of our friends said to be protein heavy the day after a race.

    Did I even answer your questions? IDK. HAHA

    I'm with you on the 10k next year. I do think I probably am low on protein.
  • vim_n_vigor
    vim_n_vigor Posts: 4,089 Member
    If you are running 30-45 mins you can do a 5k especially if you are more focused on completion than time. Maybe finishing the 5k will jump start you to train for the 10k. I have also noticed that when I do more cardio like running my weight doesn't change but when I incorperate weights with it I see major changes. I also do the Biggest loser and Jillian Michaels. They work great for me, hopefully they will work for you too. Good Luck.

    I am very slowly losing weight ~ .5 a pound a week, but I keep changing up my workout and getting those nice, swollen sore muscles over and over! I do want to get a decent time. I am going to take my GPS with me this week to get an idea of my time/mile.
  • SteveTries
    SteveTries Posts: 723 Member

    Maybe next year for the 10k...:wink:

    If you can do 5k you can do 10k. I proved this last weekend to myself and repeated it this weekend.

    I started running in Jan and have been doing a couple of 5k's a week, getting quicker and am now at or around 25mins. My HR for that distance and time is about 85% of max.

    If I go out at 75% I can do 10k in 63 or 64 mins and it's considerably easier than the 5km at 85%. Of course 63 mins isn't a fast time, but hey, it feels good to do the distance.



    Onto the goal thing, I set out a chart on my fridge with a tower of blocks numbered 1 to whatever my target number of workouts is for a given period. I cross off one each time. I have a similar tower for bodyweight. I don't go beyond 6 weeks with these as they need to feel achieveable and then I replace them once done. Invariably they help to motivate and certainly give a sense of satisfaction as you cross each mini milestone off.

    I highly recommend this type of short term goal setting and tracking.

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