I'm male, 22, and want to learn jogging. I've got some tips from the internet for building up a routine. For the past year or so, I've been doing just walking for about 30 minutes about five times per week + regular daily activity and some stretching/muscle exercises. The thing is, I only weigh an average of 65kg and stand about 187cm tall. This is because I have a fast metabolism and small bones, so I burn through calories fast. I'm only looking to do about 20-30 minutes of jogging per session for general fitness. I don't need to be superstrength. However I'm concerned about my weight. I've done pretty ok to keep my weight steady, but I'm afraid when I start learning jogging I'm going to lose more weight. What techniques can I use to avoid this? What time of day shall I jog, when shall I eat my meals, etc.. Remember, my goal is the opposite of what many peoples are - NOT to lose weight.
Unless you eat more, you are most likely going to lose weight when you start jogging. Myabe not a lot of weight, but some.
You can jog any time of day that suits you. I prefer the evenings...hate doing it in the mornings. But that's just me. And I wouldn't eat too soon before running....at least 2-3 hours before. I just don't like running on a full stomach. I usually eat dinner 30 minutes or so after running.
Titchou is right. You will need to eat more to keep from losing weight. Ideally you should have either juice or a sports drink 30 minutes before you jog so that your body will have higher bloodsugar and calories to burn during the exercise. 6-8 oz. should be enough to fuel your exercise without making you feel full or bloated. Then you need to eat as soon as you're able once you're finished. This will help replenish your body's glucose and glycogen so that you will be less likely to lose more body weight.
In 20-30 minutes of moderate intensity cardio, you're probably not burning more than an additional 300 calories or so, so including that much more to your diet is all you really need to do to maintain.
The time of day makes no real difference. Just go when you're most comfortable exercising.
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Keep your body lean, your blood clean and your mind sharp. -Rollins
Maybe you can drink a higher-calorie protein shake after your jog. What I did at first was alternated walking and jogging until I would stay at a full jog (of course until I needed a walking break every now and then). I drink vanilla protein shakes for breakfast sometimes or as a couple meals a day to lose weight, but I buy a low calorie one. Some are good for building muscle as well. I just buy a carton of the powder and mix it with my own milk... water doesn't come out as good!
