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    Running Trim: How to reach and maintain your ideal body weight and shape — and enjoy doing it
    Running Trim: How to reach and maintain your ideal body weight and shape — and enjoy doing it
    Running Trim: How to reach and maintain your ideal body weight and shape — and enjoy doing it
    Ebook116 pages3 hours

    Running Trim: How to reach and maintain your ideal body weight and shape — and enjoy doing it

    By Graham Chapman

    ()

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    About this ebook

    The main problem with diets is that they are temporary.
    They involve struggle, restriction, and/or eating in a way that is unpleasant.
    Most people can only endure this for a short while, and who would want to do it for any longer?
    So you stop the diet and consequently you stop the weight loss. That sounds fine if you've lost the weight. But what's not so fine is that your body has changed during your period dieting. It has adapted to managing with less energy. Therefore as soon as you revert to your previous eating habits, you restore the energy imbalance that created the problem, and the weight piles back on (and more too).

    If dieting doesn't work, what does?

    Most of know that it is changes to lifestyle that bring about the necessary physiological changes that lead to weight loss and more importantly, successful weight management.
    Running Trim is about helping you to lose weight running.
    With running you can lose weight fast, and importantly, you can lose weight without dieting. And because there is no diet involved, you can lose weight and stay slim.

    Running Trim helps you to change your lifestyle
    We looked at the reasons why some people are able to lose and then manage their weight — permanently.
    We show you how to do the same in a manageable, fun and continuous way.

    Running Trim opens the door to another world

    Losing weight is not exciting. The constant battles, the low self esteem, the doing without; they are all negative associations that go with losing weight.

    Running Trim exists in the other world: full of positives; it focuses on adding things to your life, not taking away.
    Feeling great, looking great, eating pretty much what you want, new friends, new places; in short a new life and a new you. How do we know? Because that's what the authors have done.
    The writers of Running Trim are qualified running coaches, but they've not always been runners. They know about the physical and psychological transformations, because they have experienced them, and also continue to witness them on a daily basis.

    Running Trim starts from the beginning

    This How To book gives you the background to weight gain and the barriers that people must overcome on their way to successful weight management. The weight loss book then guides you through the questions and answers that will help you to set off on the right foot. When and what to eat, how far and how fast to run, the things you need to know to start you off correctly and in a sustainable way. The book looks at competition and how it can set your resolve in concrete. Prepare to be surprised when you read about such diverse subjects as: running shoes, fast-food, illness and injury, hydration — even if you know a thing or two about running.

    The Authors

    Graham and Beverley Chapman are qualified running coaches in the south east of England.
    They have experience and are qualified in sports psychology, hypnotherapy, eating disorders, life coaching, sports coaching, human anatomy, psychiatric nursing.
    They regularly work with club runners, beginners, and coach individuals online.
    You can read more about them at http://runningtrainingplan.com/who-we-are.php.

    But this is about you

    It's about how you can change the way you look and feel, by adding a new dimension to your life.
    You can open that door to a new world by starting to read Running Trim today.

    LanguageEnglish
    PublisherGraham Chapman
    Release dateAug 30, 2013
    ISBN9781301402793
    Running Trim: How to reach and maintain your ideal body weight and shape — and enjoy doing it

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      Book preview

      Running Trim - Graham Chapman

      Running Trim

      How to reach and maintain your ideal body weight and shape

      — and enjoy doing it.

      Graham Chapman & Beverley Chapman

      Copyright 2013 Graham Chapman & Beverley Chapman

      Published by

      Running Training Plan

      Smashwords Edition

      The Authors

      Graham and Beverley Chapman are running coaches in the south east of England. They both regularly work with club runners and beginners and also coach individuals online.

      You can find out more about them at Running Training Plan who we are.

      CONTENTS

      Special notes

      Introduction

      About this book

      Common barriers to exercise

      How quickly should I lose weight?

      What are realistic weight loss goals?

      How will running help me to lose weight?

      How many calories per mile will I burn whilst running?

      How fast should I run?

      What foods should I eat before running?

      When should I eat before running?

      What foods should I eat after running?

      What type of foods should I eat as a runner?

      What about my running goals?

      How should I set effective goals?

      Why is it important to keep it going?

      How will the weight I lose benefit my running?

      Why is running such an effective way to lose weight?

      How can I maintain my desired weight and shape?

      Should I use the bathroom scales?

      How should I keep track of what I eat?

      How important is BMI?

      How sensible is crash dieting?

      Should I cut out take-away food?

      How should I progress?

      What shoes should I wear?

      How much water should I drink?

      What should I drink before and after running?

      Do I have to be competitive?

      How do I reduce the risk of injury?

      Should I join a running club?

      How do I find and choose a running club?

      What are the dangers of overdoing it?

      Why do I need to keep a running diary?

      How do I monitor my fitness?

      Should I take supplements?

      Should I stretch and increase my flexibility?

      What about injuries?

      How should I start?

      References

      Special notes

      Readers are advised to consult their doctor before undertaking any form of physical exercise, in particular, those who are (or have):

      ~ More than 20% over their ideal weight

      ~ More than 40 years old

      ~ A smoker or ex-smoker

      ~ Pregnant

      ~ Personal or family history of heart trouble

      ~ High blood pressure, diabetes or other medical condition

      This book is designed to offer helpful information. It should not be used to diagnose, assess or treat any medical condition. Before embarking on a fitness regime, or carrying out any exercise described, or making changes to their diet, readers should seek professional medical advice to reassure themselves that they are fit to do so. The publisher and authors are not liable for any problems or negative consequences to any person reading or following the information in this book.

      The references at the end of the book are provided to support the text and are for informational purposes only.

      Introduction

      It may be hard for an egg to turn into a bird: it would be a jolly sight harder for a bird to learn to fly while remaining an egg. We are like eggs at present. And you cannot go on indefinitely being just an ordinary, decent egg. We must be hatched or go bad.

      CS Lewis

      The elusive key to losing weight, does it exist? Well, yes and no.

      Whilst there are undoubtedly actions you can take that will help you to achieve and — importantly — maintain your ideal weight; there is not one universal answer for everyone. If there was, it would certainly have been discovered by now, and there would be no ‘weight-problem’.

      But the facts remain that a huge proportion of the world’s population continue to battle with their increasing weight. Most are continually losing that battle. According to the World Health Organisation:

      ~ Obesity has more than doubled since 1980.

      ~ In 2008, 1.5 billion adults (age 20 and above) were overweight. Of these, over 200 million men and nearly 300 million women were obese.

      ~ Nearly 43 million children under the age of five were overweight in 2010.

      ~ Obesity is preventable.i

      The WHO goes on to say, ‘The fundamental cause of obesity and being overweight is an energy imbalance between calories consumed and calories expended’. This is, for many, common sense. But many others will give their own reasons for being over-weight. If you have your own reasons for being over-weight, then, in order to change, you must re-evaluate what is causing you to be so. Weight-loss plans start with a simple grasp of the energy equation; the success you have in changing your body is dependent on it.

      Many people do have success with losing weight, but for the vast majority, it is only temporary. Diets come and diets go, but the problem remains.

      However, some people do manage it, they lose weight, keep it off and their weight or body composition never causes them a problem again. So what it is about these people that sets them apart from the rest? How do these people manage to do something that billions of others cannot?

      Firstly, it’s not about forcing yourself to do something you don’t want to. Neither is it about suffering, nor going without. It is much greater than that. It is one thing, and one encompassing thing only — lifestyle.

      That’s why diets don’t work. Anything that forces you to live or behave in a way that you cannot sustain will fail. Diets are, by definition of the verb, temporary. After the period of the diet, people will revert to type and their lifestyles will once again dictate their body shape and constitution.

      Here’s an example. If you believe your downfall is cream cakes (i.e. you think you eat too many), you might lose some weight by forcing yourself to limit your cream cake intake to one a week. That might work for a while, but each week you are faced with that same challenge: do without something that you love that is easily available. It won’t work. However, if you effectively change the association you have with the cream cake, to something that is negative, then you will not actually want to eat them anymore. There’s no decision to be made because you have no longer have a desire to eat the cake. The same applies to the attitude you have towards all the food you eat and all the physical activity you do. And your attitude will be determined by your lifestyle.

      So, if the lifestyle is the determining factor, then how do we change it? First comes responsibility. We must be responsible for our own lifestyles, because if we do not take responsibility we do not have control and without control we lose the ability to change. After responsibility comes decision. Deciding what changes are necessary, and then deciding that the change is going to happen. Finally, the action must follow; without action the decisions are pointless.

      So, where does running fit in and how does it help? It helps in two ways. Firstly, it will change the attitude you have towards food and consequently it bypasses many of the hard decisions over-weight people fail to make. People who run tend to make decisions about food to support their running, and people who run tend to have an increased awareness about their health. Secondly, running is effective because it burns energy at an extremely high rate; it’s one of the most ‘active’ of any human activities.

      Of course, running is not the only choice, but it is one very effective choice to make for anyone who wants to gain control of his or her weight in a fulfilling, continuing and enjoyable way.

      About this book

      The book starts off with some of the common barriers to exercise and how to overcome them. Then it is split into chapters based on key questions with their answers. Most of

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