Losing Weight After Dropping the Nicotine Habit

Leafing through rec.running, I read Aquatic DubMonkey's message of 07 Oct
2004:

Quoted message said:

I quit smoking in early August after spending about three months on
the Nicotine Patch system. (I haven't actually smoked a cigarette
since June 9th)

Congratulations! This is no easy task.

Quoted message said:

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

If you're losing more than 2 pounds a week that may be too fast. An
exercise program will certainly help you to burn extra calories and lose
weight faster.

Quoted message said:

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

The following program was designed by Grete Weitz, nine-time winner of
the New York Marathon. It is designed to bring you from your armchair to
running 3 1/4 miles (5K plus) continuously. It is based on running three
days a week. You should space those days out to allow for sufficient
recovery between efforts. All runs are done at conversational pace. While
jogging you should be able to to talk comfortably without being winded.

10-Week Beginner's Program

Start at the doctor's office. A thorough checkup is recommended before
undertaking any exercise program. It is useful to explain to your doctor
the details of the intended exercise program. A stress test is
recommended if you are over age 40.

Week 1

* Alternately jog/walk (eight of each) 100-yard segments, for a total of
1 mile.
* Same workout for all three days.

Week 2

* Alternately jog/walk (five of each) 200-yard segments, for a total of 1
1/4 miles.
* Same workout for all three days.

Week 3

* Alternately jog/walk, varying the segments between 200 and 400 yards,
for a total of 1 1/2 miles.
* Same workout for all three days.

Week 4

* Alternately jog/walk, but walk only half the distance of each jog. Vary
the segments between 1/4 and 1/2 mile, for a total of 1 3/4 miles.
* Same workout for all three days.

Week 5

* Day 1: 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, 1/4-mile walk, 1/2-
mile jog, for 2 miles total.
* Day 2: 3/4-mile jog, 1/2-mile walk, 3/4-mile jog, for 2 miles total.
* Day 3: 2-mile jog, no walk.

Week 6

* Day 1: 1/2-mile jog, 1/4-mile walk, 3/4-mile jog, 1/4-mile walk, 1/2-
mile jog, for 2 1/4 miles total.
* Day 2: 1-mile jog, 1/4-mile walk, 1-mile jog, for 2 1/4 miles total.
* Day 3: 2 1/4-mile jog, no walk.

Week 7

* (Only jogging, no walking from this point on; however, you can vary the
pace of the jog.)
* 2 1/2-mile jog.
* Same workout for all three days.

Week 8

* 2 3/4-mile jog.
* Same workout for all three days.

Week 9

* 3-mile jog.
* Same workout for all three days.

Week 10

* 3 1/4 miles total (5 kilometers plus).
* Congratulations! You're no longer a beginner.

Quoted message said:

Also are there any suggestions regarding weather? Where I live it
is very hot; right now, in early October, it is still averaging 95-98F
(35-36.6 C) every day.

That's the average or the high? I would avoid running in anything above
85 if at all possible. What is the temperature at sunrise? This may be
your best option.

Quoted message said:

What are some special precautions or measures
I need to take considering the extreme heat I will be dealing with.

Run during the coolest part of the day.

Phil M.

--
"Coming off the last turn, my thoughts changed from 'One more try, one
more try, one more try...' to 'I can win! I can win! I can win! -Billy
Mills, U.S. Olympic 10,000 meter champion

I'm right there with you, as I am your same height and build, and live in
Texas. I stopped smoking at the end of July, and I'm up from 190 to 200 at
6'2". I'm turning 40 in a few weeks and have been smoking since I was 17.
And I've been lethargic (but fairly slim) since I got out of the Army at 21.

You appear to be posting from Phoenix. http://www.valleyymca.org is the
place to go.

The cost simply cannot be beat, and they have personal trainers to help you
design a program that's right for you. And there's no 3-year contracts; you
pay by the month. I'm spending about half of my cigarette money on a family
membership for my whole family to go. Kids get swimming lessons while I go
get tormented by the roaming thug they hired for a trainer.

--
-tom

"Aquatic DubMonkey" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hello all. I have a dilleme here that I need some advice on. It
certainly isn't an uncommon one for people in my shoes, but it is a
pesky one. Heres the deal.

I quit smoking in early August after spending about three months on
the Nicotine Patch system. (I haven't actually smoked a cigarette
since June 9th) Before quitting I smoked anywhere from a little less
than a pack to about a pack and a half a day depending on various
factors. I started smoking seven years ago, when I was 15.

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

Also are there any suggestions regarding weather? Where I live it
is very hot; right now, in early October, it is still averaging 95-98F
(35-36.6 C) every day. What are some special precautions or measures
I need to take considering the extreme heat I will be dealing with.

Any other suggestions on starting a workout routine after a long
period with virtually no exercise would be GREATLY appreciated.

Thanks

I find www.bodybuilding.com to be very informative about exercise and what
to do when and why.

"Aquatic DubMonkey" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hello all. I have a dilleme here that I need some advice on. It
certainly isn't an uncommon one for people in my shoes, but it is a
pesky one. Heres the deal.

I quit smoking in early August after spending about three months on
the Nicotine Patch system. (I haven't actually smoked a cigarette
since June 9th) Before quitting I smoked anywhere from a little less
than a pack to about a pack and a half a day depending on various
factors. I started smoking seven years ago, when I was 15.

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

Also are there any suggestions regarding weather? Where I live it
is very hot; right now, in early October, it is still averaging 95-98F
(35-36.6 C) every day. What are some special precautions or measures
I need to take considering the extreme heat I will be dealing with.

Any other suggestions on starting a workout routine after a long
period with virtually no exercise would be GREATLY appreciated.

Thanks

Start slowwwwwly!!

Don't even pick up the remote control, just push the buttons while it lays
on the couch next to you. And no triple digit channels for you,
Grasshopper!! You have to work your way up to them! If you can see the
remote through the spilled popcorn, it is still too soon to attempt triples.

After a couple of weeks you can start doing triples, but if you feel any
discomfort at all, back off and have a Ben & Jerry's (a nice tasty way of
icing anything that ails you!). Ben and Jerry did an amazing job making the
eating time of a pint of Cherry Garcia last just about the twenty minutes
recommended icing time.

Once you have mastered triples, you can move up to programming the VCR, but
you must be very careful not to over extend yourself. It's usually safer to
bribe a local kid to do it for you.

HTH,

Mike W. HOF++ or VIII M or 0.66666666666 OF

The important thing is not to stop questioning. Curiosity has its own reason
for existing.
One cannot help but be in awe when he contemplates the mysteries of
eternity, of life,
of the marvelous structure of reality. It is enough if one tries merely to
comprehend a little
of this mystery every day. Never lose a holy curiosity.

- Albert Einstein
"Aquatic DubMonkey" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hello all. I have a dilleme here that I need some advice on. It
certainly isn't an uncommon one for people in my shoes, but it is a
pesky one. Heres the deal.

I quit smoking in early August after spending about three months on
the Nicotine Patch system. (I haven't actually smoked a cigarette
since June 9th) Before quitting I smoked anywhere from a little less
than a pack to about a pack and a half a day depending on various
factors. I started smoking seven years ago, when I was 15.

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

Also are there any suggestions regarding weather? Where I live it
is very hot; right now, in early October, it is still averaging 95-98F
(35-36.6 C) every day. What are some special precautions or measures
I need to take considering the extreme heat I will be dealing with.

Any other suggestions on starting a workout routine after a long
period with virtually no exercise would be GREATLY appreciated.

Thanks

<snip>
I haven't actually smoked a cigarette since June 9th
<snip>

Congrats mate. I've tried numerous times over the years, and am still on
the buggers.

<>

Exercise...
Starting a new exercise routine is like learning to walk. You need to start
of small and work your way up slowly. Remember the story about the Turtle
and the Hare; persistence pays off in the end. (I guess that's why I'm back
on the patch again... day 4... wish me luck)

I recommend to start with walking one or two kilometres a day, and gradually
increase them over the first few weeks. Once that has been achieved, move
up to power-walking (faster than walking but not quite jogging). Unless you
prefer to run, I'd stay with power-walking and get your distance up to about
10km daily. Maybe look into bicycle riding for those longer distances.

<>

Losing Weight...
You should be more concerned with blubbler loss than weight loss. As you
convert fat into muscle, you will actually GAIN weight, as muscle tissue
weighs more than fat.

Get yourself on a proper glycemic diet, drink plenty of water and make sure
you have all of the necessary foods and nutrients that you body needs.

--
Best of Health!
Anthony

Being truly healthy is about optimising your health ...
through supporting your own body's natural ability to heal itself ...
when your body heals you feel better, and you are more healthy.

http://glycoresearch.com

I see nothing wrong with those weights guys esp since you are both so
tall. 🙂 lynn

Tom said:

I'm right there with you, as I am your same height and build, and live in
Texas. I stopped smoking at the end of July, and I'm up from 190 to 200 at
6'2". I'm turning 40 in a few weeks and have been smoking since I was 17.
And I've been lethargic (but fairly slim) since I got out of the Army at 21.

You appear to be posting from Phoenix. http://www.valleyymca.org is the
place to go.

The cost simply cannot be beat, and they have personal trainers to help you
design a program that's right for you. And there's no 3-year contracts; you
pay by the month. I'm spending about half of my cigarette money on a family
membership for my whole family to go. Kids get swimming lessons while I go
get tormented by the roaming thug they hired for a trainer.

--
-tom

"Aquatic DubMonkey" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hello all. I have a dilleme here that I need some advice on. It
certainly isn't an uncommon one for people in my shoes, but it is a
pesky one. Heres the deal.

I quit smoking in early August after spending about three months on
the Nicotine Patch system. (I haven't actually smoked a cigarette
since June 9th) Before quitting I smoked anywhere from a little less
than a pack to about a pack and a half a day depending on various
factors. I started smoking seven years ago, when I was 15.

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

Also are there any suggestions regarding weather? Where I live it
is very hot; right now, in early October, it is still averaging 95-98F
(35-36.6 C) every day. What are some special precautions or measures
I need to take considering the extreme heat I will be dealing with.

Any other suggestions on starting a workout routine after a long
period with virtually no exercise would be GREATLY appreciated.

Thanks

: D I like the way you think! 🙂 lynn

Mike W. said:

Start slowwwwwly!!

Don't even pick up the remote control, just push the buttons while it lays
on the couch next to you. And no triple digit channels for you,
Grasshopper!! You have to work your way up to them! If you can see the
remote through the spilled popcorn, it is still too soon to attempt triples.

After a couple of weeks you can start doing triples, but if you feel any
discomfort at all, back off and have a Ben & Jerry's (a nice tasty way of
icing anything that ails you!). Ben and Jerry did an amazing job making the
eating time of a pint of Cherry Garcia last just about the twenty minutes
recommended icing time.

Once you have mastered triples, you can move up to programming the VCR, but
you must be very careful not to over extend yourself. It's usually safer to
bribe a local kid to do it for you.

HTH,

Mike W. HOF++ or VIII M or 0.66666666666 OF

[email hidden] (Aquatic DubMonkey) wrote in message news:<[email hidden]>..

Quoted message said:

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

If you're doing it just to lose weight I wouldn't bother. Something
like 95% of all quitters go back to their previous weight within a
year of quitting. If you still want to run, considering your weather
I'd start on a treadmill indoors until it cools down. And ABOVE ALL do
not try to run fast. If you're doing it to lose weight and be healthy
then slower is better, and running faster only increases your chances
of injury.

"Mike W." <[email hidden]> wrote in message news:<EMp9d.5647$eq1.580@trnddc08>...

Quoted message said:

Quoted message said:

The important thing is not to stop questioning. Curiosity has its own reason

for existing.
One cannot help but be in awe when he contemplates the mysteries of
eternity, of life,
of the marvelous structure of reality. It is enough if one tries merely to
comprehend a little
of this mystery every day. Never lose a holy curiosity.

- Albert Einstein

I never said that...

As usual, Every person named "Tom" I've ever known was an [censored], and
he's no exception. You don't need to pay anything to these crooks to
get healthy and lose weight. If you have $$ to waste go for it,
otherwise follow OP's advice.
Al

"Tom" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I'm right there with you, as I am your same height and build, and live in
Texas. I stopped smoking at the end of July, and I'm up from 190 to 200 at
6'2". I'm turning 40 in a few weeks and have been smoking since I was 17.
And I've been lethargic (but fairly slim) since I got out of the Army at 21.

You appear to be posting from Phoenix. http://www.valleyymca.org is the
place to go.

The cost simply cannot be beat, and they have personal trainers to help you
design a program that's right for you. And there's no 3-year contracts; you
pay by the month. I'm spending about half of my cigarette money on a family
membership for my whole family to go. Kids get swimming lessons while I go
get tormented by the roaming thug they hired for a trainer.

--
-tom

Interesting handle on yor email name. I live in Keene, NH and this part of
the state is soooooooooo Kerry that you won't find one Bush sign. Head
toward Hillsboro, Concord, and Manchester NH and all you see is Bush.

Personally I think they both suck but our *freedom* only allows us to vote
for one or the other - I get to choose dumb or dumber on November 2.

Take what you need and leave the rest. The above is my opinion - and my
opinion only.

[censored]

"Runners 4 Kerry" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Mike W." <[email hidden]> wrote in message

news:<EMp9d.5647$eq1.580@trnddc08>...

Quoted message said:

Quoted message said:

Quoted message said:

The important thing is not to stop questioning. Curiosity has its own

reason

Quoted message said:

Quoted message said:

for existing.
One cannot help but be in awe when he contemplates the mysteries of
eternity, of life,
of the marvelous structure of reality. It is enough if one tries merely

to

Quoted message said:

Quoted message said:

comprehend a little
of this mystery every day. Never lose a holy curiosity.

- Albert Einstein

I never said that...

I do not think Tom is an [censored]
he does satire on a regular basis
but actually he makes a lot of sense alot of the time

IMHO

"Runners 4 Kerry" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

As usual, Every person named "Tom" I've ever known was an [censored], and
he's no exception. You don't need to pay anything to these crooks to
get healthy and lose weight. If you have $$ to waste go for it,
otherwise follow OP's advice.
Al

"Tom" <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

I'm right there with you, as I am your same height and build, and live

in

Quoted message said:

Quoted message said:

Texas. I stopped smoking at the end of July, and I'm up from 190 to 200

at

Quoted message said:

Quoted message said:

6'2". I'm turning 40 in a few weeks and have been smoking since I was

17.

Quoted message said:

Quoted message said:

And I've been lethargic (but fairly slim) since I got out of the Army at

21.

Quoted message said:

Quoted message said:

You appear to be posting from Phoenix. http://www.valleyymca.org is the
place to go.

The cost simply cannot be beat, and they have personal trainers to help

you

Quoted message said:

Quoted message said:

design a program that's right for you. And there's no 3-year contracts;

you

Quoted message said:

Quoted message said:

pay by the month. I'm spending about half of my cigarette money on a

family

Quoted message said:

Quoted message said:

membership for my whole family to go. Kids get swimming lessons while I

go

Quoted message said:

Quoted message said:

get tormented by the roaming thug they hired for a trainer.

--
-tom

<[censored]>
What happened, get yourself banned from rec.running, trollboy? Everyone has
you in their killfile already and they stopped paying attention to you?

What the [censored] does a piece of Jersey dumpster trash know about working out
in 110-degree weather, anyway? You people die by the dozens when
temperatures reach Phoenix' April average. Not every place is Camden, some
of us actually have YMCAs without the junkies sharing needles in the lobby
and the anonymous gay sex in the locker room.

Oh, the OP didn't /offer/ any advice, little boy; he asked for it. Ask your
daddy to show you how to use a newsreader that threads properly, once your
momma gets out of prison and tells you which of the six johns he may be.

--
-tom

There. A grownup paid attention to you. Now it's your turn to beg for more
attention. It's just like love, only more pitiful and your priest isn't
involved.

</[censored]>

"Runners 4 Kerry" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

As usual, Every person named "Tom" I've ever known was an [censored], and
he's no exception. You don't need to pay anything to these crooks to
get healthy and lose weight. If you have $$ to waste go for it,
otherwise follow OP's advice.
Al

"Tom" <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

I'm right there with you, as I am your same height and build, and live

in

Quoted message said:

Quoted message said:

Texas. I stopped smoking at the end of July, and I'm up from 190 to 200

at

Quoted message said:

Quoted message said:

6'2". I'm turning 40 in a few weeks and have been smoking since I was

17.

Quoted message said:

Quoted message said:

And I've been lethargic (but fairly slim) since I got out of the Army at

21.

Quoted message said:

Quoted message said:

You appear to be posting from Phoenix. http://www.valleyymca.org is the
place to go.

The cost simply cannot be beat, and they have personal trainers to help

you

Quoted message said:

Quoted message said:

design a program that's right for you. And there's no 3-year contracts;

you

Quoted message said:

Quoted message said:

pay by the month. I'm spending about half of my cigarette money on a

family

Quoted message said:

Quoted message said:

membership for my whole family to go. Kids get swimming lessons while I

go

Quoted message said:

Quoted message said:

get tormented by the roaming thug they hired for a trainer.

--
-tom

Tom said:

<[censored]>
What happened, get yourself banned from rec.running, trollboy? Everyone has
you in their killfile already and they stopped paying attention to you?

What the [censored] does a piece of Jersey dumpster trash know about working out
in 110-degree weather, anyway? You people die by the dozens when
temperatures reach Phoenix' April average. Not every place is Camden, some
of us actually have YMCAs without the junkies sharing needles in the lobby
and the anonymous gay sex in the locker room.

Oh, the OP didn't /offer/ any advice, little boy; he asked for it. Ask your
daddy to show you how to use a newsreader that threads properly, once your
momma gets out of prison and tells you which of the six johns he may be.

--
-tom

Inspirational! Thanks Tom. 🙂

I quit those damn smokes 1 Month, 3 Weeks, 6 Days, 8 hours, 24 minutes and 57
seconds ago, giving my new baby an additional 6 Days, 1 hour and 50 minutes
of having a father in this life, by avoiding the use of 1,750 evil nicotine

--
John

Unless commitment is made, there are only promises and hopes; but no plans...

Walk or jog for 20 minutes. Change to walking as soon as your breathing
gets heavy. It could take anywhere from two weeks to six months to
jog without breathing hard for a full 20 minutes. No rush.

Thanks to everybody for the help, and amusement. And yes,you are right
Tom, I live in Phoenix, and it does get past 110 in the summer, and
past 120 on rare occasions, I believe 122 is the record here,
something like 129 in Lake Havasu City, which is northwest of here.

Anyways, thanks for the help, I'm probably going to give the YMCA a
try, and if that doesn't work out, just do a routine of my own in my
neighborhood.

"Aquatic DubMonkey" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hello all. I have a dilleme here that I need some advice on. It
certainly isn't an uncommon one for people in my shoes, but it is a
pesky one. Heres the deal.

I quit smoking in early August after spending about three months on
the Nicotine Patch system. (I haven't actually smoked a cigarette
since June 9th) Before quitting I smoked anywhere from a little less
than a pack to about a pack and a half a day depending on various
factors. I started smoking seven years ago, when I was 15.

During, and especially after I had flushed all Nicotine from my
system, I added on the pounds. I went from about 190 lbs at 6'1'' to
223 lbs. I'm now down to about 214 lbs, but it seems I could be doing
more to speed up the process.

Here are my questions. If I start a jogging routine, how much time
a day should I start off with? I haven't been very active for the past
4 or four years.

Also are there any suggestions regarding weather? Where I live it
is very hot; right now, in early October, it is still averaging 95-98F
(35-36.6 C) every day. What are some special precautions or measures
I need to take considering the extreme heat I will be dealing with.

Any other suggestions on starting a workout routine after a long
period with virtually no exercise would be GREATLY appreciated.

Thanks

Be very careful...just because you've not smoked a cig in a couple of months
does not mean you've successfully quit, yet. I quit quite a few times
before I was ultimately successful about 15 years ago. In my experience, it
is quite common to congratulate yourself at the 1-3 month mark, but then
break down due to curiosity, boredom, or beer/alcohol at the 4-6 month mark
(or, even the 1 year mark). And, if you're at all like I was, having just
one or two "for old time's sake" will be enough to get you hooked all over
again.

That said, one of the things that really helped me to finally quit was
exercise. In my case, I re-discovered my childhood love of cycling. It
helped me to feel stronger immediately (the early gains in fitness are the
most dramatic), it helped to clear out my lungs, it helped with weight gain,
and it helped me to stay focused on something healthy.

So congrats on quitting, be very careful not to succumb to curiosity, and
find some sort of exercise routine that works for you (running, cycling,
weights, whatever) and stick with it.

Best of luck!

GG

<< [censored] >>

bud!

_______
Blog, or dog? Who knows. But if you see my lost pup, please ping me!
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HREF="http://journals.aol.com/virginiaz/DreamingofLeonardo">http://journal
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<< Albert Einstein

I never said that... >>

[Hey!]
~ waves ~

_______
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