Want to get in shape

[matt_walker]

I have type one, which, to my understanding, doesn't effect weight loss/gain that much, but still I need to get in shape. Remember, all advice you're about to give is going to a fifteen year old. :)

Okay, I'm a bit overweight, but not seriously. I'm 6 feet tall, and weigh 165 pounds. I'm not so much worried about dropping that number, heck, I don't mind it at all, but I want to look and feel better.

I have a bit of 'flab' instead of 'ab,' and I'd like to get rid of it. What's your opinion on running? How much, and how long? What time of day?

Also, my eating habits. I'm not that healthy of an eater, but I'm not bad. I might not eat completly healthy, but I don't eat terribly. Breakfast, lunch, dinner, snack. Nothing fatty, regular portions, so I think I'm good food wise.

So, what do y'all say? I measured my BMI, and it said I was average, but I don't look it. :p My BMI was 22. Average, right?

Anyway, thanks!

-Matt

[Scratch]

It sounds good to me that you want to become more active. I think the toughest part of things for many people is finding an activity or activities that'll keep them active. My bit of secret wisdom to that is finding something you will love or enjoy doing.

I also think it's important to try to add it in somewhat gradually. Dont go overboard with anything, try to see it as something you will want to be doing a year from now, 5 years, 10 years, 20 years, etc. That idea is perhaps especially more important for us type 1 diabetics, get used to the fact that you are going to need to at least test before exercising and test immediately after, maybe even testing at times during the exercise period, because you'll need to figure out how to handle your individual profile so you can exercise safely and in a good blood sugar range.

I like running, but if you do decide to do running, you need to be cautious. Running is one of the more stress bearing cardio activities -- if you pile on too much too quickly, you can risk injuring yourself. Injury is bad, if you're injured it's going to put a crimp in your ability to be active and exercise.

If you do try running, I'd suggest first spending a couple of weeks doing 3 walks, 2 during the week and 1 on the weekend. Maybe Tuesday, Thursday and Saturday. Walk at a good brisk pace for 30 minutes on Tuesday and Thursday, then for 40 minutes on Saturday. See how that goes and monitor your blood sugars as if you do those at a brisk pace you'll begin to get some idea of what to expect maybe when you start running.

It's also a good idea if you're going to start running to visit an actual running store -- have a person fit you with a pair of shoes that'll be the proper kind of shoes for your gait. It's not a good idea to run in just any pair of sneakers you can find or even from a big sporting goods chain. Have someone from a running store see how you run and fit you with a proper pair.

With the walking and shoes taken care of, then begin mixing in some running with a goal of eventually converting those times that were spent walking over to running.

I'll let you in another secret. Running isn't all about speed. We tend to think of it that way, but for people who do run, a lot of the running is done at an easy conversational pace, that is you run slow enough that you could easily talk with another person. This slow running is critical to building up the legs to handle faster running.

But whatever may be, you may find you don't like running, so remember there are other forms of exercise, cycling, rowing, weight training.

For that matter, even some simple strength training can be added in to your weekly activity by doing push ups and if you've got something to hang from, pull ups and chin ups. Simply doing push ups and pull ups regularly are a great way to build upper body strength.

[Evermont]

...My bit of secret wisdom to that is finding something you will love or enjoy doing....

I think I agree with pretty much everything you said Scratch, yet I'm one of those "anything but running" types.

I say find MANY things you will love or enjoy doing for many years. I mix up my exercise very much. This morning it was 45 minutes of snow shoveling and parking far from my office, knowing I'll make that walk 4 times today counting lunch.

I got a bunch of free or nearly free exercise gear thru Craigslist (http://www.craigslist.org) so I do cardio most everyday and strength training every 2 days. For cardio I use a regular exercise bike, a recumbent exercise bike, a stair stepper, and an elliptical. I golf, snowboard, shovel snow, hike, chop wood, etc. etc. Variety works for me.

Find ways to sneak it it - combine exercise with other things. Set some goals, write them down.

Learn to hate sitting still for too long.

[xMenace]

I'm going to put on my parenting hat: 2am is too late for a growing teenager. Get your *** to bed by 10pm! There!

Find something you enjoy. It doesn't really matter what it is as long as you do it. Maybe parkour (http://en.wikipedia.org/wiki/Parkour)is your thing. YouTube - Parkour and FreeRunning (http://www.youtube.com/watch?v=WEeqHj3Nj2c)

[Maddogg]

I have type one, which, to my understanding, doesn't effect weight loss/gain that much, but still I need to get in shape. Remember, all advice you're about to give is going to a fifteen year old. :)

Okay, I'm a bit overweight, but not seriously. I'm 6 feet tall, and weigh 165 pounds. I'm not so much worried about dropping that number, heck, I don't mind it at all, but I want to look and feel better.

I have a bit of 'flab' instead of 'ab,' and I'd like to get rid of it. What's your opinion on running? How much, and how long? What time of day?

Also, my eating habits. I'm not that healthy of an eater, but I'm not bad. I might not eat completly healthy, but I don't eat terribly. Breakfast, lunch, dinner, snack. Nothing fatty, regular portions, so I think I'm good food wise.

So, what do y'all say? I measured my BMI, and it said I was average, but I don't look it. :p My BMI was 22. Average, right?

Anyway, thanks!

-Matt

First off you are definitely NOT overweight. I'm 6'2" and weigh 196lbs, and I'm trying to get my weight up to at least 205!

BMI results are not very accurate, BMI only takes into account your height and weight. I does not take into account many important factors like your metabolism, body fat %, muscle mass, and general level of activity.

What I mean by this is you can be 6 foot tall and weigh 225 pounds and have a BMI reading that says you're overweight even though you're not.

Some people who are 6 foot tall and weigh 225 pounds are overweight (they might have a beer belly and poor muscle tone). HOWEVER, some people who are 6 foot tall and again weigh 225 pounds could be in excellent shape (with low body fat % and good muscle tone), like a football player for example!

[surly_potato]

It honestly sounds like you are on the slim side man. I would avoid cardio-only exercises entirely and focus on strength training and weightlifting. Done properly, these can give you good cardio exercise while you strengthen and grow your muscles.

Try 3-4 days a week and start out slow! You may find yourself gaining weight, assuming you get the right nutrition, but your body will appear denser and more compact than perhaps it even does now at what would be a lower total body weight.

This is how I would start, never working out more than 2 consecutive days and not hitting one muscle group more than about once a week (to start):

Day 1: Chest, Shoulders, and Tricep exercises

Day 2: Bicep and Upper Back exercises

Day 3: Legs and Lower Back exercises

Day 4: Some varied sort of exercise. Play basketball or raquetball. Go hiking. Jump rope. Punch a bag for while.

If you increase your protein intake sufficiently, get 7-9 hours of sleep each night, and consume enough overall calories, you will gain significant amounts of muscle. This will also give you an increased metabolism, much lower insulin requirements, much higher insulin sensitivity, increased levels of testosterone and growth hormones, a stronger immune system, and a host of other benefits.

If you want to add cardio in, go for it, but you will need surplus calories to build muscle.

Increased muscle mass is exactly what eliminates flab and the flabby look.

Good luck and let me know if you have more questions!

[yellowlab03]

I could give you a few workouts we do in the Army. They are pretty fun and you can do them with minimal to no equipment and 15 min of your time will leave you feeling smoked (like someone just beat you:D )... Find a workout buddy and use each other for motivation. Scratch and everyone else here gave you some excelent advice! Now get out side and start knocking out push-ups and sit-ups there stud!