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I have established that I do need to start eating better, and I really do need to start excercising...granted I do work in a childcare center with Toddlers...ya think that would be enough excercise in itself!!

Ok here are my stats 6'1 200lbs 34w

I would like to tone up and slim down.....

I really think that running would be the best way to do it...

Any reccomendations as to how long? everyday? and what to expect....

Seriously you guys on here are great! I am getting soooo many tips!

Running is great! I run for at least 90 minutes every day, more if I can fit it in. It's the best.

A good start would be 2 - 30 minute Cardio sessions every day.

Probably morning and evening.

I would recommend switching your exercise up more than that though.

Try running one day, then swimming or cycling on alternate days, works out different muscle groups, gives your muscles more recovery time, and makes things less boring.

Definately get an MP3 player with some of your favorite tunes so that you can concentrate on them, and not every single step - the exercise will go much quicker.

Rob

To second ITJock, make sure you have good tunage. I have playlists on my ipod specifically for different speeds and he's right - if they're really good songs, you'll get into them more than your gasping for air!

Let me inject another opinion.

Running is a great way to improve your cardiovascular efficiency, but it's a lousy way to slim down.

You'll lose weight, all right - some of it fat, but a lot of it, MUSCLE. And when you're done, you'll end up with a lower metabolic rate as a result, and find it even harder to stay trim.

Your better option is to moderate your intake, walk or do some other kind of cardio 30 minutes per day at a moderate intensity, and do some kind of resistance training to add lean mass. That will raise your metabolic rate in the long run.

The combination of elevated metabolic rate and more reasonable intake will result in the kind of body you want, and yield the side benefit of a stronger bone structure as you age, without the wear & tear of running on your joints.

Joey
NSCA-CPT

Joey, as usual, has some sound advice.

Also I read somewhere that it's better to do interval sprints when running, forget the long distance stuff and instead do short bursts of really instense speed, interval of slower, then more intense (and so on). Look on the interwebthingy for a clearer idea of what I mean.

But good luck.

Lozx

OK...I find myself in the unusual position of disagreeing a bit with PSJoey and Laurence.

Running burns a huge amount of calories (relative to other pursuits). So, all other things being equal, since the little equation (calories in - calories out) = weight change is invioable, as long as you don't eat too much, you'll lose fat, since your body will burn that first.

Now, if you (a) burn all the fat; and/or (b) don't also work out your upper body/other muscles, then you'll eventually be losing muscle.

I guarantee you that triathletes (who are runners who also do two other pursuits that develop their chests, backs and abs) are not burning muscle, have low body fat, and have an elevated metabolism.

I can tell you that when I was merely a competitive runner, my metabolism was runaway...I needed to eat, and eat and eat.

Now, whether it's healthy to merely run, and not do other stuff...that's a question I'd agree has a complicated answer. I think being truly fit means you need to cross-train. So, I'm still running a lot, and also weight training three times per week.

That's getting some of the benefits of triathlon training without being a triathlete. So, relliboi, I say run distance, but also weight train. You'll definitely tone up and slim down.

John

You've got a lot of pretty good advice here for you to choose from
... but like a lot of guys here have already said
you can't really do what you wanna do without stoking the metabolic flames
and the only way to do that is to increase your overall muscle mass

Muscle pound for pound burns more cals than does any other body tissue
so... more muscle more cals expended >>> More fat loss

for you - you want to work on your core muscles legs-back-abs
work these body parts 2-3 days a week and run two more additional days you'll see a transformation in a few months that you won't believe

i think BigJoey hit the nail on the head with that advice, I know more than one marathoner who ended up gaining a ton of weight when they reduce their running down to what we would consider a moderate amount. Nothing like excess running to eat your muscles

red_series...yes, quit running but still eat what your body needed when running will lead to massive weight gain.

Likewise, quit weight training but still eat what your body needed when working out will lead to massive weight gain.

Working in a distance running routine WITH weight training (or, do triathlon training) will require large amounts of calories, built muscle and endurance, both aerobie and anaerobic. Doing that and eating slightly less calories than what you need, will burn the fat reliboi is trying to lose, at the same time make him the stud he is trying to be... :-)

Well, I'll weigh in here on a less commonly sounded idea. It's true that more muscle will increase your basal metabolism. But, really, while that will mean something for the very long term, in the short term if you've got a substantial amount of weight that you want to lose, you can do a lot more with additional cardio work. For most people, it's hard to simultaneously gain muscle and lose weight.

I agree that two separate half hour sessions are probably a better idea than a single hour long one in a given day. Mixing up different activities will do a lot to keep you from getting bored. You can run for one session, walk stairs in another, jump rope in a third, swim in a fourth, ride a bike in a fifth, do some aerobics in a sixth...all you really need to do is keep moving and keep your heart rate in your target range.

Also, at 6'1 and 200 pounds, you have a lot less to lose than a lot of people do. Kudos to you on setting a goal for yourself. Just be patient about the process.

I realize that in my defense of running as an excellent way to burn calories and to develop aerobic fitness that I made it sound like I was suggesting rellboi start running 10 mile runs or something. That's not what I meant.

I agree that a structured approach that includes a modest amount of running by duration (meaning, 30 minutes three times per week or something like that) is best.

When I described my own distance running, I was only doing that...describing where I am now, after years of being a dedicated athlete.

John

Bet you can't find somone that has lost a serious amount of weight running. It just takes too much time for the type of person that gets fat to begin with. I know a fat guy that runs 20 miles a week. I sometimes don't believe he does ythat much running until I ride by him on my bike in the morning. This has gone on for years. I can drop 10 lbs in one month when I want to working out.

Burninman, if that question is directed to me...

...well, figure it out. 20 miles per week is only 2000 calories burned (at 100 calories per mile). Yet, running burns more calories than any other activity, per unit time, unless you do circuit weight training, which really combines running with weight training...and I am sure your friend was not up to that.

Here are the hard facts, in terms of calories burned per hour:

Calories burned in vigorous activities: ice skating or roller skating at 9 mph 384, basketball or tennis 450, swimming 522, aerobic dancing 546, racquetball 588, race walking 600, bicycling 612, jogging 654, cross-country skiing 690, circuit weight training 756.

In terms of conventional activity, there's nothing like running per unit time to burn calories.

I realize that's separate from the issue of whether someone can run six miles per hour (which is what that above is based upon).

Anyway, yes, I do know someone...ME. I went from nearly 180 fat pounds to 150 lean pounds in one and a half years, just by running, and watching my diet.

Thanks guys....so I guess I am trying to set a weight goal....6'1 200...how much do I need to loose? I am so bad at this LOL

don't make the scale your measure of success...
it can be very misleading

... just make sure that there is a full length mirror in your house somewhere
it will tell you all you need to know about your progress

First of all, do cardiovascular exercise to keep your cardiovascular system healthy.

I seem to notice that many of my fortyish friends who have been running for years have "runner's face" from the elements. Remember your sunscreen, too.

As for cardio, I'm going to go with the people who say mix it up, and find things that you like to do so that you don't stop doing them. Combine those activities with a decent strength-training program and you should see the sort of long-term results that will please you.

Hey dude, I am running two marathons this year... so i know how to run i think lol.
I would recomend running outside first of all, the treadmill is great for when you are pressed for time, but honestly who wants to run 12 miles on that thing?
Find points or a running trail where you can mark out general distances. Run to a certain spot that gets you pretty tired, and then make yourself run back home or to your start. From there continue doing this run and gradually run farther and farther from where you started. By doing this you will get yourself in shape and increase the distance you are able to run.
You may also want to try biking, whether it is spinning, mountain biking, or road bikes thats a great thing for your body especially if your knees or ankles give you trouble from pounding concrete/trails.
Enjoy your run, it is a great way to stay fit and feel great!
-tom

As far as distances are concerned:
You could check distances on sites as
www.afstandmeten.nl. ('afstand meten' translates as 'to measure distances')
This is a Dutch site, but uses Google maps, and is pretty self-explaining.
Scroll the map to your part of the world (it's equally detailed for the US as for Europe) and measure the distance...

Very usefull!!

whatever happen to "balance"?....all these suggestions are extremes. personally i wouldn't do "any" of these suggestions. it's a lifestyle to eat better and exercise. whatever that is for "you". if you like it, you'll do it.

if you're new to running, do the run/walk method, to get acclumated, absolutely weight train 2 days a week, total body 30-45mins.

if avaiable, get a trainer that is knowledgable for 3-5 sessions and get a plan, instead of going around and around, wasting time and energy.

the best way to measure weight loss is mearsurements and bodyfat.

good luck in your adventure. use a guide/trainer/coach, it will be worth your while.

I found the concept of losing muscle while running rather bizarre. I include weight training with my running and don't feel like I'm a scrawny stick. It is impossibe to become a muscle god but I think runner's have very lean, effective musculature. One simply cannot be both. I bench press the same amt. as many of the beefy guys in the gym.

As far as gaining weight, fellow runners myself included, don't gain excess weight during our off season. Calories in must equal calories burned.

I cross train throughout the week as well. I'd always recommend cardiovascular exercise. I know overweight people that do exercise regularly but imagine how much larger and unhealthy they'd be remaining sedentary.

Just my amateur opinion, maybe there is something I'm missing.


Enlighten me...