Daniel's Running Formula is pretty much my go to for anything like this. He generally keeps to the 2 sec/pound/mile estimate. But, almost all of his research was done with pro and high elite runners who are much more efficient than an every day joe. The more efficient you are the less you would benefit from weight loss. Every day Joes will actually benefit more than an elite runner because their inefficiencies are fighting against their own weight. This is why other studies have expanded the estimate to closer to the 7 sec/pound/mile.
Another justification for much of this has to do with VO2max estimates. Many of the VO2max charts are based on the runner's mass (some don't but many do). As you lose "weight" your mass decreases (technically you lost mass not weight but whatever) and thus your VO2max goes up. Then you look at where you show up on the charts and *poof* "hey look I gained ___ seconds/mile!" Again though, ymmv largely due to individual runner efficiency. The more efficient you are, the less you gain when you lose. :-)
If you're properly balanced left to right, as is no joint injuries, I think a basic strength routine would build your spinal muscles and posterior chain.
Mark Rippetoe's book Starting Strenght would be my recommendation.
https://smile.amazon.com/dp/0982522738/ref=cm_sw_r_cp_apa_i_uCKxFbEN62H1P
Seconded. While absolutely not the ultimate compendium of exercises it does label muscle groups with a good anatomical drawing and what exercises works what, does give suggestions on alternative grips, cautionary warnings. It is a very good book.
source: I own a copy
I'm a fan of Daniels' Running Formula. I'd suggest picking up a copy and following the Red or Blue plan for a season, then trying the 5-10K Training plan. Joining a running club would also be a good option. Good luck!
If you read Daniels' Running Formula by Jack Daniels, he has a system that does this. By using "difficulty" multipliers you can then create a program which aims to hit certain weekly totals. You may have heard or used the 10% rule (don't increase your mileage by more than 10% from week to week) as a way to avoid injuries. Well that doesn't take difficulty in to account. Using the multipliers you could apply the 10% concept but off point totals rather than mileage. Truth is, you might run the same number of miles week to week but if you suddenly went from all easy runs to lots of serious intensity runs then you would be very likely to get injured.
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tl;dr If you really want to get in to this, check out Daniels' Running Formula. It is an incredible book!
Bought this book today; Starting Strength Basic Barbell Training, 3rd edition . I'm excited to receive it on Sunday and enhance my lifting.
It doesn't make a difference, you just notice it more because it's sudden. (Or rather, what's sudden is adding your pack; when you add less, you notice it.) If you could suddenly lose 10 lbs, you'd notice that too.
In fact, in https://smile.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996 the author describes exactly this phenomenon, when he's given the opportunity to run in a treadmill with a harness designed to reduce his weight by 10 lbs. (They're getting more common for use in injury rehabilitation.) He's able to keep up a much faster pace than usual simply because of the instantaneous loss of 10 lbs.
Pack weight makes a more *noticeable* difference, and it probably does make a slightly bigger difference simply due to weight distribution -- your frame is used to carrying your 200 lbs around and has developed the necessary musculature for it, while it has not necessary developed to carry an extra 20 lbs on your back. (Thus the nasty burning feeling at the top of your back you sometimes get after a day in an ill-fitting pack.) But weight is weight; it doesn't really matter if it's BPW, worn weight, or body weight, you're still carrying it. Many of us would be far better served by putting down the fork than cutting the toothbrush in half.
Avoid trying to copy someone else's swing and get the lessons.
For now, pick up Ben Hogan's Five Lessons book then read it cover to cover twice. Once through and then a second time trying to do it step by step. It's not long, but it boils down the basic moves really, really well.
Next read Golf is Not a Game of Perfect for the mental side of the game. It helped a lot to learn at least a bit about the mental side of things.
This is a huge challenge and not to be taken lightly.
The changes you will have to make are huge. Starting with diet and training schedule, these are both key to building efficiency in muscles turning carbohydrate derived glucose into kinetic energy. Because your not a cyclist the muscles you need to be strong and efficient are mainly unused in your current daily routine. Hence the quite correct cliche that runners don't cycle and cyclists don't run. I have no idea what triathlons are meant to accomplish.
Start reading now on dietary changes, I would suggest Racing Weight. You can get it from Amazon
Racing Weight: How to Get Lean for Peak Performance https://www.amazon.co.uk/dp/1934030996/ref=cm_sw_r_cp_taa_iBCjAbW4X9AF9
This will get you eating well and fuelling the next most important thing....your training plan.
The British Heart Foundation do a good range of plans here:
The three plans are beginners (5 weeks), intermediate (5 weeks) and advanced (10 weeks).
So nearly 6 months of training to get you there.
The big changes that need to be made are: Diet Train 6 days a week Go to bed early Cut out alcohol
As for bike fit and saddle choice, they can be done at a local reputable bike shop. Importance on the reputable not size.
If you are going to do thus get serious today, its not a cake walk :-)
Hope this helps.
First, thank your father profusely for being awesome. Second, don't abuse his generosity by ordering the entire Rogue catalog - start with the bare essentials for full body strength.
1) A power cage so you can squat and bench safely by yourself.
2) A flat bench
3) An bar for powerlifting
4) Plates - 4x45, 2x25, 4x10, 2x5, 2x2.5.
5) A copy of Starting Strength.
Get the book immediately and actually READ it. All of it. You can do this while working on finding the gym equipment. As far as the exact pieces of equipment, just remember that it didn't have to be "the best", just better than you are right now.
Continue to ask questions and do your own research. Good luck!
Buy this book and run the diet and training program within it.
Either get a coach or buy this book and follow the 5k plan for a mileage target that is reasonable for you.
To help avoid keto flu, the first week or so, add (1/4 tsp) lite salt & (1/2 tbsp) magnesium citrate to your water two or three times a day, or as needed, and that will help a lot to keep electrolytes up, also spinach & avocado help too. I have this once a day normally now. If you experience a hypoglycemic episode (the worst I had of keto flu) while you adjust to low carb, I found downing electrolyte water & eating bit of peanut butter, berries, &/or greek yogurt help since they're a little higher carb but still workable into your macros. Also if workouts seem harder, don't be afraid to take it easy for the first week or two while your body adjusts to not running on carbs. I find a pre-workout snack like chia seed pudding or eggs help my muscles from feeling dead but I'm working on getting back to fasted runs. A book that I just got in the mail so cannot recommend personally but I've seen recommended quite a bit is The Art & Science of Low Carbohydrate Performance [amazon], so you might be interested in that.
If you lift 2 days a week and have whole milk as a major component of your diet, you owe it to yourself to buy, read and follow this book
It will solve your issues.
for the love of god, please don't think your only option for getting 'in shape' is cardio.
spend the time developing strength. strength is much harder to acquire than cardio. if you're fairly strong, you can build cardio in days. it takes months to develop a good amount of strength. it makes every part of your life easier. https://smile.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
When I was your age, it was so hard to find good information on weight training. It would have been such a game changer if I could have read this at the age of 14, really. Maybe you can find a copy at the library if you can't buy it. Good luck!
of course you can "bulk" on keto, too. you don't need carbs for that. And yeah, you sound as if you're not reacting well to carbs (or some of them at least). The GAS issue is usually related to your gut bacteria, you miss apparently some for the carbs you are eating, so this probably gets better over time.
But I consider the whole "bulking/cutting" done in the bodybuilder scene a myth, they came up with some patterns that work, and those are religiously followed now. Science says, if you have the proteins it takes, and a caloric deficit not too big, and the necessary growth stimuli from your exercises, you will gain lean mass. actually you have some benefits like growth hormone and other things.
"the art and science of low carbohydrate performance" by Volek and Phinney might be a good read for your coach :-)
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Move your touch point (the point where the bar touches the chest) up. Touch the bar to your sternum even with your nipple line. This will help you feel the lift in you chest.
Consult figure 5-13, 5-15 and the "Elbows" section of chapter 5 "The Bench Press" in the blue book, Staring Strength: Basic Barbell Training, 3rd edition, for a detailed explanation of why this is the correct touch point for beginner lifters especially.
There is a classic weightlifting and compound barbell book starting strength by Mark Rippetoe that made a huge difference in my form
The Inner Game of Tennis is a book that was recommended to my roughly 20 years ago by a lifer of a pool player, even has his own nickname. His recommendation was based on similar problems that I was having back then. I have passed on his recommendation dozens of times and I still own a copy. It's a quick and easy read and applies to your situation. It doesn't really "fix" anything but there are many similarities between tennis and billiard games (and boxing too!) and it addresses some of the difficulties of the mental performance side.
I could sit and talk training all day. But, if you want a decent book that teaches you about the basics and has basic training plans to follow, I highly recommend you pick up this book Jack Daniel's Running Formula
> best by shedding some weight,
I used to be like you.
I also struggled with losing weight and cycling, even as my distance and mileage increased while training for a century.
All the guides seemed to either assume you were already lean and had no difficulty controlling your weight "eat lots", or that you were just a casual cyclist and not actually riding long distances.
On a CICO/IIFYM diet, I was always hungry at the end of the day, scouring my food logs for an excuse to justify a snack. Weight loss was negligible. Maybe -10 lbs in 6 months of relative misery.
That all changed when I found The Art and Science of Low Carbohydrate Performance. (It's $9 on Amazon) After a few weeks to adapt to the change in diet, I had energy to ride all day without food, and the weight melted away. I was steadily losing 5 lbs per month, and I didn't feel hungry.
High carb diets are dogma in the cycling community, but there is another way. You have some of the markers for metabolic syndrome, so you may also be a good candidate for keto.
https://startingstrength.com/ And specifically the book Starting Strength: Basic Barbell Training. 5 star score with over 2000 reviews on amazon. The book is about 2cm thick (if you get a physical version) and goes into insane depth on the mechanics of the lifts you need, in terms of reasons for the lifts and the program and the biomechanics and crucially the WHY as well as the HOW. The squat chapter alone is 70 pages, for ONE squat.
I can't speak to any of the other online options but I can personally attest to the effectiveness of the program. I know exactly what I'm doing and why and don't get sidelined wasting time on less effective training than I need to make me strong.
I have no personal stake here, other than wanting to share the resources I've had great success with.
Everyone is different but I found that a ketogenic diet really helped with my hunger and cravings. Since I changed my diet, I find myself forgetting to eat more often than not because I'm not hungry. I have to pay extra attention to eating on a schedule to get enough calories. I really liked "The Art and Science of Low Carbohydrate Performance"
I will note that keto is probably not the best way to be a blazing fast runner. It has worked well for me for running long distances and for maintaining weight. I'm old enough not to care about how fast I run
A long time ago, I used to be a personal trainer. Most of my clients were women in their late 30s and their 40s. So I have some experience here. I'm writing this before work, so I have to be brief.
First, if you indeed have a barbell set, buy this book, and work the program in it until your numbers stop going up. That's it, it's that simple. This program is probably the best thing that has happened to beginner weight training, pretty much ever. It's designed for you to work pretty much by yourself, so you don't need a spotter.
Second, let go of any worry you have about being big or bulky, and just pump the iron like Arnold. You will not turn into a veiny She-Beast overnight, or even at all. If it were that easy, every single young dude ever would be walking around, yoked out like the Hulk. Even young guys, who put on muscle faster than literally anyone else, have to work real hard to get big. So don't worry about it and just lean into the iron. You will get bigg*er*, but nowhere near to the degree you might be worrying about.
And as a post-script, you might find, as many of my clients found, to their surprise, that they liked that their arms bulked up a bit. The way it actually looks on your body and how it actually makes you feel is not always the same as what you're concerned about. Just food for thought.
Pick up the book Starting Strength. $24 on Amazon with prime. Squats are the first (of 5) exercises covered.
I like it because it's perfect for the beginner, has lots of diagrams and photos, and covers a wide range of issues and rookie mistakes.
Even if you aren't specifically using SS5x5, it still will be a great investment. Plus, a physical book is better as a reference material when you don't want to jump on the internet or for reading material before going to bed.
https://old.reddit.com/r/gainit/comments/khjabq/3_solutions_for_skinnyfat_trainees_from_across/
Were I you, I would buy, read and follow everything in this book
If you want to work on your mental game I'd suggest this book.
https://www.amazon.com/Inner-Game-Tennis-Classic-Performance/dp/0679778314
You can almost just replace tennis with pinball and it's still very accurate. The book applies to just about any sport.
For Friday, do nothing. Sadly, 48 hours is nowhere near enough time to get a consistent swing. Get a lesson, read this book, and work on the swing thoughts form the pro that you work with over time for the next and future golf trips.
Good luck