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🩺 Health & Medical Topics
6 Month Training & Weight Loss Plan for an Overweight/Plus Size Pilgrim
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[QUOTE="laurenligreci, post: 1203056, member: 112824"] [FONT=georgia]Good Afternoon from Snowy New York! I want to document / get advice on a training plan for my Camino. Today, 12/7/23 marks 6 months until My Walk commences on the ground, on or around June 7th 2024 so I figured 6 months out is a good time to figure out how to prepare. [B]See my intro post here: [/B][URL='https://www.caminodesantiago.me/community/threads/lauren-from-new-york-on-planning-my-1st-camino.84231/'][B][U]Intro Thread[/U][/B][/URL][/FONT] [SIZE=3][FONT=georgia]Copied from my Intro Post: "I was quite the athlete back in "the day" but am finding myself very PLUS size / overweight presently (I believe the technical term is morbidly obese). I am a full disclosure human and have no problem sharing that I am currently, 5ft 4in and 240lbs, with very high body fat. I will post about these challenges as I would like your thoughts on some of the different things I find myself having to consider given my size. I am planning a slower walk due to this!"[/FONT][/SIZE] [FONT=georgia][B]Considerations for Training Plan:[/B] 1) Route is the Portuguese Coastal Way / Senda Littoral from Porto to Santiago about 187km/178km. 2) Planning around 20 days to complete, with shorter stages. [U][B]Avg = 9miles/day[/B][/U]. 3) Starting weight is 240 lbs for age 37F, quite under muscled 4) Very out of shape and broken but still somewhat active (pickleball, short walks, pilates, yoga) 5) Chronic left ankle issues and surgeries 6) Chronic right knee issues that have caused quad and glute atrophy 7) Muscle imbalances due to the above 8) No medical issues to speak of aside from a low thyroid / Hashimotos and my doc has no concerns, all clear! 9) I am generally a low energy person. Yes I currently do things like play pickleball, pilates, yoga, walk to work, but I already dread/avoid activity outside those dedicated times. I am hoping this plan gives me an overall more active lifestyle. I am a CPA and sit on my a$$ all day (and have since 2007).[/FONT] [B][FONT=georgia]My Training Plan for the Winter Months 12/7/23-3/7/24:[/FONT][/B] [SIZE=4][FONT=georgia][B]Weekly:[/B][/FONT][/SIZE] [FONT=georgia][U]Stretching Routine[/U][/FONT][SIZE=4][FONT=georgia][U]:[/U] Develop morning and evening stretching habit (will service me well on The Walk) [U]Pilates:[/U] 2x/wk (Wed evening and Sat late morning) [U]Slow Flow & Yin Yoga:[/U] 2x/wk [SIZE=4][FONT=georgia](Wed evening and Sat late morning)[/FONT][/SIZE] [U]Pickleball (Level 3.5-4.0 intense play):[/U] 2-3x/wk (Fri, Sun, and another day maybe M/Th) + some tournaments and training sessions w/ private coach [U]Weight Training:[/U] Simple Full body routine with increasing weights 3x /week. (M, W, and maybe either Fri or Sat) [U]PT and Injury Prevention Work:[/U] Perform PT routine + Knees Over Toes / Knee Ability Zero routine on days before weight training 3x / wk (M, W, and either Fri or Sat). [U]Treadmill Walking with Pack:[/U] I have access to a treadmill at work. I was thinking of doing 2hrs a day in the morning before work with a pack for the 3 days a week I work. I walk pretty slow right now, at about 2.25m/hr. I will increase the incline. Should I add in a longer weighted walk on the weekend? I dread the treadmill, so boring, but I have accepted that it will be my device until March. [U]Snow Shoeing:[/U] I would like a goal of getting my a$$ outside during this winter on my show shoes. I find it to be such a low reward activity because I can't get far, but I love the cold and would like to get into it this winter. I think a good goal is 1 snow shoe per week. My daughter has some too, this will be good for us.[/FONT][/SIZE] [B][FONT=georgia]My Training Plan for the Spring Months 3/7/24-6/7/24:[/FONT][/B][FONT=georgia] [U]Continue with routine as stated above for all else but walking. Reverse/Backwards Walking:[/U] Add 1hr of reverse walking each night. This helps my knee immensely. [U]Ramping up the mileage for the 3 months prior[/U] to the camino. I was thinking of walking parts of the Erie Canal Trail or Empire Trail here in Upstate NY which would tick those off my list. I have a list of friends who will walk some of these miles with me or I will be taking my daughter if I decide to bring her along on My Way. March 2024: 4 days of walking 8m/day in a row with pack April 2024: 6 days of walking 10m/day in a row with pack May 2024: 5 days of walking 12m/day in a row with pack [B]Weight Loss Plan:[/B] Hopefully the above consistency with exercise gives me some much needed muscle! [U]Goal:[/U] Lose 1lb / wk for the next 24 weeks before The Walk. The goal is therefore to lose 24lbs, bringing me down to 216lbs. This would be fantastic, I haven't weighed that "little" in 10 years. [U]Diet:[/U] Low Carb w/ a focus on animal proteins, over 100g of protein a day. [U]Restricted Foods:[/U] Alcohol only once a month at neighborhood wine night, limit high fat dairy like heavy cream, limit sugars [U]Calories:[/U] Cutting calories via tracking on My Fitness Pal + fasting and having only 2mad (2 meals a day) [U]Supplements:[/U] Consistent use of collagen peptites to help the joints, 40gr a day I am mainly documenting this for myself, because maybe by posting it here I will stick to it! I would love advice, in particlar on the "Ramp Up" plan the 3 months before the camino! Is it overkill? Is it not enough? Thank you everyone![/FONT] [/QUOTE]
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