Post w Body by Titus: Fitness, Nutrition, and Weight Training

Hi Oisin,

In my opinion running is the best way to shift the weight and a great way to have a look around and explore.

You could start off with doing intervals for a few weeks so it isn't too much of a shock to your body. Walk a power pole or lamp post and run a power pole(lamp post). Keep that up for 20 minutes at first until you can run for the whole 20 minutes then work on 30 minutes and so on. Long runs get the weight off. Make sure you have a really good pair of running shoes.

You could also get yourself a good triathlon program for a bit of variety if there is a pool and a bike available. (there are many around, find one that suits you).

Get out a skipping rope if you are short on time.

One of the keys is getting your heart rate up. To increase the metabolism you need to be exercising at 60-80% of your maximum heart rate. Calculate your maximum heart rate by taking your age from 220 (yours is 197) If you don't have a HR monitor just run or exercise at a speed so you can hold a conversation but only just.

Try to run 6 days a week or at lease every other day.

Also add some strength exercises 3 days a week. eg push-ups, sit ups, squats, lunges.

Also watch what you eat. Per day you need: 4 servings protein 4 servings complex carbs 3 pieces of fruit Unlimited veges

Dessert once a week and alcohol 1-2 drinks once a week. (alcohol really slows down your metabolism)

When I did my fitness course our instructors had us do something different once a week. E.g. climbing up hills or beach games.

I hope this is of some help to you.

All the best Wai

I agree with everything Wai has mentioned.

Running is definitely the best and cheapest way to burn a lot of weight. GOOD SHOES is key.

A jump rope is easy to travel with and you can do it indoors in your hostel/hotel and outdoors too.

What I have found being the most difficult when traveling is the food and alcohol, but it can be done. What I have found is key is to stay away from any white sauces (creams, mayo, sweets, desserts) and alchol. Twice a week for alcohol is a good recommendation to stick to. I´ve always told people that letting go of three things for a month is an easy way to lose some weight. You´re not going to acchieve all the results you want but you can easily watch it.

And I totally agree that getting out and doing something DIFFERENT is the way to go.

I spent 6 months in Krakow and definitely recommend it for hiking, trekking, whatever. Go to Zakopane and spend a week in the mountains, you won´t regret it. But don´t eat too much of the delicious smoked cheese they sell up there lol! And the sausage...

Good luck!!

Elizabeth

Thanks for the tips guys!

Wai, you're like an encyclopedia! The sprint bursts is a great idea, I don't know why that hasn't crossed my mind before!

I hear running in the morning is best as it kicks starts your metabolism and will help it work faster throughout the day. But you hear so many different tips and theories it becomes difficult to know which way to go.

Thank you for your advice, I will look into the things you have suggested, the protein, complex carbs and try to figure out a good diet! Eating well will be very important. Will it be OK to get in touch if I need any advice on these kind of things when I am abroad? Sorry for the brief reply...I'm rushing around getting things ready at the moment!

Thanks again, you've helped me a great deal!

Take care, Oisin

Hi Oisin,

Glad to be of help. You are right morning is the best time to exercise, when you are running you beat the car fumes too. I love early morning runs in new places, such a great way to do sightseeing.

You are welcome to get in touch any time, happy to help.

Wai