Joseph A. Darmiento

Setting weight loss goals is probably one of the more difficult steps of a weight loss program. How much do you need to lose? We often choose a number based on what we used to weigh or, perhaps, what we’ve always wanted to weigh, but is that the right approach? If you’re losing weight for your health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? Answer these questions for yourself by learning how to set reachable weight loss goals Finish the story @ ABOUT.COM

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During the long, cold days of winter, we long for summer exercise: soccer in the park, a bike ride along the river, a hike in the mountains, or just a day in the garden. But when the dog days of summer actually arrive, it’s important to be prepared. Exercising in the heat can be risky if you aren’t careful.

Personal trainer and marathoner Carla Branch saw the danger of heat and dehydration while running a marathon in Tupelo, Miss., in August a few years back. It was the weekend before Labor Day, Branch recalls.

“It was a hot, humid day, and we were running on country roads, and the aid stations were about five miles apart,” she says. “There just wasn’t enough support.”

Because she planned ahead and placed extra water along the route, Branch was fine. But many racers weren’t so lucky. “My friend started getting dizzy and staggering, and another guy had to be put on IV [fluid] because of dehydration,” she says.
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Read the surprising truth about 14 popular diet strategies that just don’t work—and find out which ones will actually help you take the next BIG step towards slimming down for good.

THE MYTH:
TO LOSE WEIGHT, CUT CARBS OR FAT

Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results of a 2009 New England Journal of Medicine study suggest otherwise. For two years, participants followed one of four calorie-restricted diets with varying amounts of carbs, protein, and fat. After 24 months, all participants lost about the same amount of weight (just nine pounds). “This study proves that calories are the most important factor for weight loss,” says Tara Gidus, R.D., a Florida-based sports dietitian and marathoner. “To lose weight, you need to take in fewer calories than you burn—regardless of what percentage of carbs, protein, or fat you’re eating.” Gimmicky diets just distract us from this simple truth. Here’s how runners can learn to reduce their total caloric intake to kick start weight loss—and still have energy to run their best.

1 FIND YOUR CALORIE BURN
To estimate the number of calories you use during daily living and exercise, go to nutritiondata.com/tools/caloriesburned. Plug in your sex, age, weight, height, lifestyle (meaning, you’re deskbound, or you’re always moving at work), and exercise regularity.

2 START SUBTRACTING
Trim 10 to 15 percent off of that calorie total—but don’t cut more than 500 calories per day. “This is conservative compared to most diets, but it’s realistic if you want to sustain training,” says Gidus. Record what you eat, and tally your calorie intake with the huge database at nutritiondata.com.

3 KEEP UP THE EXERCISE
A recent study reported that subjects who cut calories or cut calories and exercised lost the same amount of weight. But the diet-and-exercise group improved their aerobic capacity, insulin sensitivity, cholesterol, and blood pressure—without having to go into starvation mode.

Read more Diet Myths @ RUNNERSWORLD

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Motivation has become a popular word nowadays. There are motivational coaches and speakers, and motivational books and articles. What is it actually, and why do you need it?

Motivation is a driving force. In order to accomplish anything, you need a driving force, otherwise nothing will happen. A wish is not strong enough to make you take action. A wish is a weak desire. Only a strong desire can drive forward, to act and accomplish aims and goals.

In order to get motivated, you need to know exactly what it is that you want, to possess a strong desire, and to be willing to do whatever it takes to accomplish your goal.
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What a great Father’s Day. Nicolas joined me for a good part of my 8 mile long run. I wasn’t sure how many miles I was going to run, 7 or 8. Smart Coach (my training program) said 8, but I’ve been trying to catch up slowly after having that strained calf and planned on a 6 or 7 max. But the Father’s day magic kicked in and I felt empowered so I breezed through 7 and hit 8 without a hitch! The cross-training has been a positive aspect of the training. The bike riding has not only been extremely enjoyable, but it has hit my legs from a totally different angle. They are feeling Strong! The weight lifting has made my Core stronger and I can definitely feel the difference as my runs get longer.

I started my fueling practicing this long run also. 2 hours before the run (5am) I got up and ate a half Peanut butter sandwich and 8 oz of h20. It’s important to fill the tank before the Run, but you need the proper time to digest, hence the 2 hours. I run the first 2 miles, then I start a 1oz (roughly a gulp) of water per 6 min until the run has been completed. 50 minutes into the run I take a sports gel to keep my tank loaded with electrolytes and carbs. As the long run starts climbing I will adjust and tweak accordingly.

There’s a lot involved with marathon training, and I am extremely focused on getting to the starting line heathy and strong. LET’S RUN!

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Cross-training is any sport or exercise that supplements your main sport — in this case, running. Whether you’re a beginner runner or an experienced marathoner, you can benefit from cross-training. Here are several reasons why runners should cross-train:
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