6/12/2014 2:15:28 PM - Bret Dave, Im a fat ass and Im afraid it will cost me my life. This weekend two of my fellow Officers were killed in the line of duty and I dont want my shitty fitness to cost me my life or those around me.

I want to sprint but last time I did I tore the plantar fascitus on the bottom of my foot.

So I bought the prowler but I push it for a few feet and then puke and act like bitch.

What direction should I go in to develop cardio fitness without sidelining my fat ass with injury?

I was 360 and I dropped down to 345 which kind of sucks because its not enough to make a real difference, just enough that I cant eat at the heart attack grill for free.

Thank you, Bret Bret,



I'm sorry to hear about your friends and am grateful for their service (and yours) protecting us and our families.



You tried to sprint and tore your planar fascitus.



Interesting you mentioned this because this is the biggest mistake you are making. You are trying to sprint when you haven't learned to walk.



I am not going to give you some elaborate diet and training advice but I will give you some things that helped me when I first started to make the life changes you are speaking about making.



1) Understand these are life changes not a diet or -12 week program. While you can do things in phases (this is how I do it) your outlook needs to be focused on "life changes"



2) Many things will suck. There is no doubt about it and many people will tell you how awesome you will feel when you get your weight down. Most don't know the felling of killing a bag of chips and a 20oz soda while watching TV. I wouldn't say that is a "BAD feeling" it's actually pretty awesome. Far better than eating carrots and riding a bike.



Here are some facts, as you drop weigh there will be a fugly period (fucking ugly). Your body will look worse than it does now. Actually in most cases like yours it will look MUCH worse and you will wonder WTF! Keep going because when you come out of that you will actually look better (and bigger) than you do now.



You will get weaker. Some people do get stronger but that usually isn't the case. Most of the time you will get weaker and your joints will hurt worse. Just do movements that you haven't done in years. This way you have no idea if you are weaker or not. Also by slowing your rep tempo the lighter weights will feel heavier and you have an excuse for being weaker.



3) Try training using styles and programs you have never used before. The first one I used was DC Training and loved it. You will find ways to still work your ass off (and feel like you did train hard) with programs that you will have a blast doing. Start by strength training 4 days per week. if you can do 5 do it but 4 will get the job done.



4) When you wake up in the morning go for a walk. Literately wake up, get dressed and go outside and walk. If all you can do is go around the block then start there. If only 1/2 the block, fine. Just do what you can do. This is not just to burn calories as you will not burn many. The main reason is to begin the day doing something that is working toward your goal and starting the day off right.



5) Increase how much water you drink. Don't measure just find ways to add more water to your day that will tie in with other habits.

If you check email in the morning do so with your coffee and a glass of water. If you read facebook at night have a glass of water with you. The best way to increase fluid in take is to sync it with another established habit.



6) Cut back on the shit you eat. You know what is good and bad. Just do less of the bad. No need to go over the top. Just make better decisions half of the time.



7)Weight yourself once a week at the same time (in the morning) and base your changes on your weight loss. The first week or two you might drop 10 pounds but after that shot for 2 pounds per week. As long as you hit this don't change anything. If you don't hit it then tighten the diet up more (less junk).



Do this for 3-4 weeks and you will be well on your way.









,

Dave Tate



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