Enlightened Individual

As I mentioned in my previous article; I originally designed a 5 k training schedule for myself; but due to my brothers desire to run with me it was made modifications for all of us to run together.

To my surprise it worked better than I had hoped. Originally I planned three exercises each week. But somehow they get restless during Saturdays and want an additional run for that day. My original plan only had three days with exercises, but somehow these three days have become four days each week.

I also learned I was capable of running 5k without needing to walk within three weeks, however, I have maintained the original plan of having five weeks to achieve this. There might be people needing more than three weeks, and there might be people needing less than three weeks to be able to run 5k without resting.

Now; do you really believe running 5k is impossible for you? I have already proven that it is possible to start using this exercise schedule for 9 yrs old, 12 yrs old, and person (28) who hasn’t exercised for a year. So I would say most people should be able to do this exercise schedule. However; if there are health issues you should discuss the schedule with your doctor.  This is due to interval and hill running which might be hard for the health. If that’s the case I am sure the doctor still will allow you to jog slowly jog or walk 5k each day.

Anyway; in the first article I wrote that I colored the schedule as we were running. The days we are running we mark as green, as completed the exercise. If someone doesn’t exercise we punish them by marking it red. And days without exercising will be marked yellow. It’s fairly easy to color them, and somehow it gives some additional motivation, as no one really wants to see the red color. We are kind of creating shame for ourselves if we don’t complete the exercises. There is one more rule, if you got a day red, you could exercise the next day, color it green, and change yesterdays red to be blank and yellow. However; you can only change the colors during the present week, you can’t change from red to green next week, or use green colored from previous week.

Anyway; I found coloring the exercise schedule to be efficient to motivate my 9 yr old brother, but I also motivate him of how fun it will be running intervals in full speed and running hills in full speed. Somehow these exercises are more appealing for him than just walking/running.

And for the sake of argument, my 9 yrs old brother has swimming exercises Wednesdays while we also have jogging/running exercises. Those days I color green and mark with swimming training. This schedule isn’t meant to replace social training as football, basket swimming etc, but as additional training to improve speed and endurance (and later strength; you will need good arm, back and stomach muscles to run well)

-Kentaki-

As I mentioned in the rapid weight loss series; we want to start with efficient exercising. As an example I have developed a 5k training schedule. It is actually a rather long exercise schedule for 10 weeks; and the reason for it to be so long is simply to have a relaxed schedule. Not stressing and creating hardship, but rather using five weeks mixing walking and jogging to make sure the endurance slowly increase.

When I first designed the schedule I mainly planned it for myself; training alone, and having the goal to go from the sofa to being able to run 5k without larger problems. However, the terms quickly changed since my younger brothers which are 9 and 12 wanted to join as well. This slightly modified the schedule as they were surprisingly motivated to run with me. And in all honesty, for the first weeks they had better endurance than me. I guess I also would advise you to bring the younger kids to run with you. Somehow doing it with them creates additional motivation; who wants to let down their kids and say, sorry, I don’t have time to exercise today. I doubt any parents or older sister want to let down younger kids.

I will admit it was a bit harder to motivate my 9 year old brother, but I found some tricks involving coloring the exercise schedule etc. It kind of gives a slight punishment for those who don’t complete the schedule. I will come back to the coloring scheme a bit later. It might also be a good advice to do the same if you exercise alone.

Of course I have done more as they joined, as letting them drink and refresh themselves in lakes/rivers we passes by, and maybe on sunny Friday’s we might get a ice-cream and relax.

The point being; if you think it might be hard to motivate yourself for exercising, or feel your kids or younger siblings are using too much time with their computer or television, you could motivate them to start running with you.

To run with one or two additional persons is a bit more challenging as you will have bit various endurance and speed to start, but try to stay collected while running, and try motivating each other to become better. It’s often easier to let the one with less speed and endurance control when to walk, and when to be jogging, and how fast you will be running.

-Kentaki-

First taste

Previous I talked about how vital it is to create projects and goals you enjoy. To create a lifestyle you enjoy. What is more important; don’t delay it; don’t wait. Start write down the steps I wrote in the first posting; your current situation; what it might result it; and write down your ideal situation.

Next start writing projects and goals you can start with right away; don’t tell yourself you will do it tomorrow; or next week, or next month. Make actions now and start the changes. There is not really any point hesitating if you already know what you want.

For those who remembered the first posting; I said we should still eat what we enjoy; some fast food; and some chocolate, potato chips, chocolate etc. But we are to eat limited amounts, and when eating it we should eat it slowly and really enjoy it.

If you are serious about changing your life you know there should be some room for what you used to do previous; it might be you don’t want or desire any of it anymore, but if you are still hungry for burgers etc; make sure you ate regular food at morning and regular meals through the day. There is really no point overeating something in a hurry at the evening.

I personally prefer using Fridays and Saturdays to give myself some additional chocolate or “unhealthy” meals. But I make sure to do normal exercises and eating normally at during the day; and only spoiling myself some at the evening. I really have no desire for burgers and more as thinking it only make me feel the fat around the burger. Somehow I don’t want it at all anymore; but I still enjoy popcorn and cola to a good movie at Friday evening.

I also enjoy eating homemade pizza at Saturday evening before or while watching television. And you can do the same; enjoy some additional for yourself and your loved ones at Fridays and/or Saturday. Just make sure you eat controlled and slow; enjoying it and don’t start eating a lot on empty stomach. And please try to eat some hours before going to sleep. The body really shouldn’t be working on processing the food you ate while you are sleeping, but instead work with it while you are awake.

I hope I inspired some people to start changing their life. I will also start sharing the 5k training schedule really soon.

-Kentaki-