I visited shoutbox of takbo.ph group and there was a discussion on how many lbs of fat we lose by running. I was asked to post a before and after picture when I told them I lose 28lbs in 2 months so here it is. See above.
Now for those who are trying to lose weight, here’s what I did. Remember that we have different body structure, different daily routines and so there’s no guarantee you will lose the same weight like mine. Please consult your doctor just to be sure. In a nut shell, its a combination of running and diet.
1st month:
1. Do walk-run for 2 km everyday in the morning. Do this Monday to Friday. On Saturday walk-run for 4 km.
I saw an article somewhere that people who runs in the morning tends to be more consistent than those who did at night. I can vouch for that as its been effective during my first month of training.
2. Avoid coffee and fruit juices. Drink at least 8 glasses of water a day. If you should drink fruit juice, I’d say use REAL fresh juice, not those concentrated juice you buy on the stores.
3. Avoid fatty foods. You know them so I won’t discuss it all here. Feast on fruits and vegetables. I’d go for complex carbs like whole wheat bread. Avoid white bread at ALL times. This is bad carbs. I remember I also ate seafoods and fried chicken, avoid the skin part too.
4. Stay away from fast foods. You know the stuffs, french fries, soda, breaded chicken etc.
5. If you have a car, park it far away from your place. If you commute, much better as walking is really a good way of losing weight.
On the 2nd month, you can slowly introduce coffee. Also instead of doing walk-run everyday, I would say do it 3 or twice during weekdays. But stay running 4km during Saturdays.
Now after two months, tell me what happened. If you lose less than 5lbs after 2 months, either you’re not doing what I did or you’re simply really eating like its the end of the world tomorrow.
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In my effort to improve my running speed, I decided to take tempo runs seriously. This is only possible if I could train on a more “formal” settings and not just on any concrete/asphalt roads. As there’s no way I could train at Ultra (and for a fee) because I live in Dasma Cavite, I tried my luck if I could use my school’s facilities- DLSU-D rubberized Oval track. See below:
Here’s another picture with students doing that star thing stunt. I heard they made the biggest star la sallians would be very proud of. Okay…
After dealing with bureaucracies inside our school, I was given a “go” signal from the vp of facilities. Woohoo! I was granted to use it M-W-F and Sat every morning until end of Sept. As I plan to use this during mornings (5am to 6:30am), I was told I might be running alone and I could ask facilities to turn the lights on during my runs if its too dark. Man I felt VIP that day!
I would use this to train myself for the marathon on October. I guess spending 7 yrs (I took Comsci and MBA here) in College is worth it after all! Hahahaha!
Hopefully, after a month, I shall revisit 10k race and have my revenge!!!
Related posts:
i2runner
on May 4th, 2009
@ 10:21 pm:
Hi Sam, nice blog. I can’t believe you lost 28lbs in 2months. That’s a lot and so much in a short time. So congratulations! Do we really have to stop drinking coffee to lose weight?
You have nice pictures of the DLSU-D track. I used to study MBA there, and the track there is way better than ULTRA.
steven
on May 4th, 2009
@ 10:33 pm:
Nice one Sam..Very inspiring!…I employed a similar lose weight program,though you lose weight way faster than me.Sarap din kasing kumain eh he he he .Last October 2008, I was standing at 180 lbs. Now I’am down to 158lb. I need to shed 10 lbs or more before I throw myself to the embrace full marathon!..
Red
on May 5th, 2009
@ 1:50 am:
nice post, sam! 28 lbs? that’s huge! ang sarap ng pakiramdam di ba? so next year, mag-skins ka na din? hehehehe
admin
on May 5th, 2009
@ 2:25 am:
@i2runner:
Well technically not coffee itself but the caffein. As such, you can try decaf coffee or tea. I should also add avoid alcohol during those 2 months. I guess the explanation here we need to clean your stomach first thats why I feast on water and juices. However, when you take caffein in the morning, it stops the cleaning process in your stomach.
Please check on this link why its bad to take caffein when trying to lose weight. http://www.teeccino.com/weightloss.aspx For me, I know I’m gonna hurt someone if I don’t take coffee in the morning kaya I only followed the no coffee policy on the first week, on the 2nd week 3 times a week and after 2nd month..everyday na! Hehehehe..the idea is to help you lose weight faster but not deprive us of your joy..heheheh
@red: oh hell yeah I’m gonna go skin next year!…when I’m skinny and muscular..heheheehe
flypinay
on May 5th, 2009
@ 3:08 am:
Wow, i’ve been thinking about getting into running and i think i’m even more inspired now after reading your entry! Congrats
admin
on May 5th, 2009
@ 3:18 am:
Hi Flypinay,
Yeah you should give it a try. I remember seeing this diet pill advertised on TVs now adays and the model was telling she lose 6lbs in 3 months using it (won’t mention the name). Was laughing coz I lost 7.2lbs in 1 week running!
admin
on May 5th, 2009
@ 5:00 am:
Hi Steven,
Thats good you also lose a lot of weight!
Paul
on May 5th, 2009
@ 5:05 am:
Nice post! I also follow a similar program except I only do my runs late afternoon TTh and Sunday mornings. Lost 15lbs since Feb. Maganda pala ang track oval ng DLSU-D. I’m also from Cavite (Gen Trias). My running route is limited inside the Gateway Business Park (hills) and Eagle Ridge (flat). I was wondering where I can do my tempo and speed runs that call for x400 and x800 segments when I chanced on this blog. What are the chances that a non-student/alumni like me will also be allowed to run in that track? I’m also preparing for the October marathon.
admin
on May 5th, 2009
@ 5:16 am:
Hi Paul,
Ah yeah, it was way better than Ultra as mentioned by i2runner above.
Chances of you running on the oval is very nill bro. Pero you might want to inquire but all I know is its not open to public, except for students and alumni. Pero do call just to be sure, its really the best place to train temp runs.
Sam
Runner45
on May 5th, 2009
@ 8:15 am:
Hi Sam,
Nice blog and a very inspiring story of weightloss. I am also an 86kg guy with size 36 waistline before I started running. I am currently at 67-69Kg and with a size 30 waistline now.
Great story….See you again in the next races…
Mhel
admin
on May 5th, 2009
@ 8:53 am:
Hi Runner45,
Yeah see you in Botak on Sunday
thanks for your comments
Paul
on May 5th, 2009
@ 2:21 pm:
Thanks Sam.
I think its worth a try. Inquire ako this week.
Bong Ortiz
on May 5th, 2009
@ 3:59 pm:
I think your suggestions really make good sense. The only problem with me is my wife is a very good cook, and I find that the more mileage I run, the more servings of sinangag I eat with adobo, kare kare, lechong kawali, sinigang, etc.(he he). Kidding aside, your weight loss in so short a time is very impressive though. I will need the same self discipline that you have for me to lose the unwanted weight. Maybe someday if I succeed in losing weight, my finishing times would improve.
admin
on May 6th, 2009
@ 2:00 am:
Hi Bong,
Man thats really going to be tough battle for you then hahahaa…pero it is true, the more fit you are, the faster you can run. I notice all the people who run faster in my group (takbo.ph) are really petite with super thin legs hahaha..as for me..i actually need to lose 10lbs more to reach my ideal weight..
dhenztm
on May 7th, 2009
@ 4:10 am:
Hey Sam Congratulations! That feat was just amazing! I’m sure you’ll inspire a lot of people. Keep it up!
Jinoe
on May 7th, 2009
@ 5:12 am:
I should remember these things and what I did a year a go to grop my weight. Wedding preps and married life is making my belly big again.
admin
on May 7th, 2009
@ 5:18 am:
Hi Jinoe,
Hahahaha months before my wedding I practiced South Beach diet. I did lose weight, I think I was 170lbs when I got married a yr later I ballooned to 183lbs, I guess being married and having a new baby born was a factor as you would like to spend more time with them, you kinda have a hard time finding time for your self to do other activities (e.g running). I just joined the team Takbo.ph which helped me more disciplined to run. Please join us.
Sam
admin
on May 7th, 2009
@ 5:19 am:
Jinoe!
What a CRAPPY mistake. I just realized you founded Takbo.ph team and I was inviting you to join the group bwahahahahaha!!! See you on Sunday, you gunning for 21 or 42k?
Sam
Let Guieb
on May 9th, 2009
@ 6:02 am:
wow! that’s so inspiring and nice blog. in my case the running gave me a good health, i feel that I’m healthier since I started running and no longer complains that much about palpitation. hope to meet you personally.
admin
on May 9th, 2009
@ 6:14 am:
Hi Let,
See you guys tomorrow. I’ll be running my very first 21k tomorrow.
Sam
ricov
on May 14th, 2009
@ 10:22 am:
Hi Sam. Your weight loss story is inspiring. Keep the flame alive.
dyule
on May 18th, 2009
@ 5:00 pm:
hey sam I didn’t know you loose that much weight! im inspired… i’m targeting only 15-20 lbs … hope I can do that also. I love veggies and fruits so maybe I can (cross fingers)
D_2009
on May 23rd, 2009
@ 3:22 pm:
Hi Sam… nice blog! i like the way you presented your game plan and of course you’re achievement age slows down metabolism kaya nga i would be surprised if i can loose that much that short time … kaya nga impressive ka eh!
my goal is to complete a 5k at least without stopping and i am giving myself 3 months … will see
admin
on Jun 18th, 2009
@ 10:13 am:
thanks man!
admin
on Jun 18th, 2009
@ 10:16 am:
you can do it..just eat and run
admin
on Jun 18th, 2009
@ 10:16 am:
you can do that in a month if you train 4x a week
Ongai
on Jun 18th, 2009
@ 12:24 pm:
Great job in losing weight! Makes me want to run now or jog at least haha Excellent tips but the biggest challenge is avoiding coffee haha I also agree with you to stay away from fruit juices bought in the store as I believe that they can do more harm than good - with all the artificial sugar. Again, congrats!