Nehru Park Runners Group -Picture taken after the Quarterathon on 14th October, 2012- Vasant Kunj. Organized by Centre of Science and Environment

{ From Left - Standing-Rajpal(red cap), Gandhi, Hrishikesh,Meena, Me, Baba,

                        Sitting: from left- Lall, Pandey}

                   { Pictures taken by  Souparno Banerjee of CSE's Media Resource Centre}

{From left Chandan(second from left), Sattu (third from left}

                                         Trainers and friends: Rajpal, Sattu, Chandan

Ran for the men who guard Indo- Tibetan Border

{ From left Hrishikesh, Meena, me, Gandhi and Lall}

I along with my friends in 'Nehru-Park Group"participated in the Indo-Tibetan Border Police(ITBP) force on 7th October, 2012.
To run a half-marathon again within a week was a challenging task. I had never done it before. But my friend s in the Police goaded us to participate for a noble cause- for the men who guard the Indo-Tibetan Border. It became very difficult to refuse.
ITBP had invited Salman Khan to flag off the race from inside the Nehru Stadium(New Delhi). The race began from inside the Stadium.
A hilarious scene unfolded when Salman Khan flagged off the race . But instead of running towards the exist gate of the Stadium,many ran toward the area where Salman was standing. It was a real melee. I ran back away from the crowd as I along with my friends was standing infront and did not want to be run over by crazy bollywood Salman fans.
I focussed, concentrated, switched on the apple application "RunKeeper"(it is free application) and made my way towards the exit gate.It was a pleasant morning. The race was flagged off half an hour earlier that the Airtel at 6:35 AM.
It was fun and I jogged at an easy pace and completed the race.
I am happy that I was able to do two half-marathons in two consecutive sundays.
So you see! if it is possible for MOTU (fat) like me to do so, then it is possible for you to do so too.
So start walking and jogging and gradually build up your stamina and endurance. Long distance running is all about endurance and determination.

"In running it does not matter if you come last, or in the middle of the pack or last.You can say 'I have finished'. There is lot of satisfaction in that."- Fred Lebow, New York City Marathon Co-founder.

50 Simple Weight-Loss Tricks

EAT TO LOSE 

                            

Plan Ahead

"Know when you're going to eat and what you're going to eat," says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. "Plan it out at the beginning of the day and the week so that you're not scrambling when you're hungry." This helps you resist the temptation of fast-food restaurants or pastries in the break room.

Eat Often
Aim for three healthy meals and two small snacks a day, which means you're eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. "Eating more often keeps your metabolism humming, and prevents you from getting super hungry," says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.

Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers "limit their exposure to temptations," says J. Graham Thomas, Ph.D., a co-investigator on the study, "and have a repertoire of healthy foods they pull from regularly."

DON'T DRINK SUGAR
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.

Veg—and Fruit—Up

Aim to have fruits and vegetables make up half of each meal. "Your breakfast should be half fruit, and your lunch and dinner, half veggies," says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple.

Daily Eats 

BREAKFAST
Rotate three meals, says Pamela Nisevich Bede, M.S., R.D., sports nutrition expert for the Runner's World Challenge. Ideas: "adult" cereal (high on fiber, grains; low on sugar), oatmeal, Greek yogurt, or eggs. Always include fruit.

LUNCH
Rotate three to five meals. Ideas: salads (go easy on high-calorie toppings), sandwiches on whole grain (hold the mayo), eggs (if you didn't have them at breakfast), and broth-based soups. Always include fruit or a side of vegetables.

DINNER
Rotate five healthy meals like chicken, fish, and whole grains. Always include vegetables. "Keep your meals interesting by changing the vegetable and fruit sides and mixing up the preparation of the entree," Nisevich Bede says.

Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.

Take It Easy on Nut Butter
Runners love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. "People often end up eating three tablespoons," says Dimmick. "That's an awful lot of calories."

Make Fiber Your Friend
"Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance," says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don't eat fiber two hours before you head out.)

To be Continued.......

Source: From the April 2012 issue of Runner's World {Dimity McDowell}

Suggested Stretching Exercises before a Walk

If you wish to enjoy your walk, I suggest few stretching exercises. It will relax and open up your joints .

Just 5 minutes of stretching would be ok...:)

Stretching- exercise 1 for shoulders                   Stretching exercise - 2 for legs

Stretching exercise-3 for calves

{This is the great Lenin Statue at the Nehru Park)

“All truly great thoughts are conceived while walking.” 

― Friedrich Nietzsche, Twilight of the Idols

Heat made Airtel Delhi Half Marathon a Capital Punishment..:)

I was too tired and exhausted after completing the Half Marathon yesterday. When the race started at 6:40 am it was pleasant, but by the time we were half way through the marathon the temperature soared.
I had to repeatedly pour water on my head and neck and back to keep the body cool. After 15 Kms just after crossing India Gate on return it became grueling.
I just wanted to stop and curl up.
As they say running marathon's is all in the mind.
I kept on going like many other tired souls and completed the marathon.#
It is difficult to  explain the feeling when you complete it. It can't be explained in words. You have to experience it yourself.
"The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham

So calling all the Fatso and Motus to start thinking about participating.
"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." -Sir Roger Bannister, first runner to run a sub-4 minute mile

I have  uploaded  pictures- post marathon- with my Nehru Park friends- a great group of running enthusiasts and motivators..:)
# My timings/rank

Rank(All):	5916
Category Rank(Veteran):	517
Gender Rank(Men):	5469
Net Time:	03:15:39

The number of participants in the Airtel Delhi Marathon " The Airtel Delhi Half Marathon will see participation from a total of 31,746 participants. The Half Marathon has received 10609 entries, while the Great Delhi Run a whopping 19781. The Senior Citizens' Run will have 1125 participants, while the Wheelchair Event 231."

It is possible for Motus to participate in Half Marathon

I could have never imagined in my dreams of participating in a Half Marathon. I was was touching 100 Kgs last year around September, 2011.
By chance, I came in contact with a very  lively group in Nehru Park. A motley group of  running enthusiasts.I used to see this group running , stretching, exercising near the statue of Lenin in the Nehru Park. One day I ventured to the Lenin's statue after my usually lazy morning walk and watched them exercising. I was invited by Anil , Rajpal,Rajesh and Sattu to join the exercise session. I will describe the stretching exercises in an another blog.
They told me that I could  lose weight , only if I combined walks, with stretching exercises and intermittent jogs.
And there began my journey of participation in Half Marathon.
Over a period of period of two months I trained with this vibrant and a highly motivated group.

Their incessant goading and encouragement made me participate in my first Half Marathon- Airtel Delhi, 2011.

Since then I have never looked back.

I would be participating in my 4th Half Marathon tomorrow i.e., 30th September,2012. That would make it the 4th half marathon in less than a year. I collected my BIB and Timing Chip from Nehru Stadium today. I have uploaded the picture of the BIB( the chest number) and the BIB, especially for those who have not seen them yet and hope that they would also possess them one day..:)

So you see! it is possible for a Motu - even a fat man like me to participate in a Half Marathon ..:).

Start walking whenever you feel like-but do walk everyday at your time of choosing

{Pictures I took in the morning today during my morning walk in the Nehru Park, New Delhi. BTW  I am not the one in the second picture..:) }

Look for a park  close to where you stay..If you can go for a short walk in the morning ,then nothing like it. It sets the tone for the day and you will return fresh after the walk. I go to Nehru Park which is quite close to where I stay.

But if you are unable to do so in the morning, then no sweat, you could do that in the evening or night after you return from your office.
Oh! but there is no park close by ?  What do I do? No sweat again. Take a walk around your colony . Oh!no there are too many cars,it is congested,I can't walk?

So! the only choice for you is to climb the stairs, ha ha

So ladies and Gentlemen, start walking. Happy Walking. And don't forget to take your weight.You could purchase a digital weighing machine it is not very expensive.

The aim of this blog is to start enjoying weight reduction

I have created this blog today.
The main aim of this blog is to share my experiences  in reducing weight. It may just help you in  changing your approach to shed the extra kilos which you added to your beautiful body with great effort.
I will give you tips from my experience.
It will unconventional and a happy approach. No jargons.
I have to go for a short walk . Will start blogging in a day or two...:)