Home Forums Move Running on Fast Start Phase??

This topic contains 3 replies, has 3 voices, and was last updated by  BT Nutritionist 1 week ago.

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  • #80089

    joanne.thomson42
    Participant

    I already run 5km a couple of times per week, and have a 10km run booked in 6 weeks time, yikes!! Can I still run whil on the fast start phase of the programme??

  • #80204

    BT Nutritionist
    Keymaster

    Hi Joanne,

    Our recommended 10,000 steps of low intensity walking equates to roughly 8kms. Running is higher intensity than walking though and this type of activity does tend to make you hungrier, especially when combined with a reduced calorie diet focused at weight loss.

    We would recommend getting through at least the first and possibly also the second phase of the program before doing this type of training. The second and third phase of the program include protein- rich snacks as well as whole food sources of nutrition which will help to adequately fuel you and make sure you are able to recover well following training.

    Some tips for training while on the Body Trimming phase:

    – Make sure you spread your protein intake throughout the day, having a source of protein with each meal and high protein snacks in between to keep you going throughout the day.
    – Non- starchy vegetables such as broccoli, cauliflower, capsicum, celery, cucumber, lettuce, spinach, mushroom, tomato are all low calorie, lower carbohydrate but highly nutrient dense foods. Use these types of foods to make up the bulk of your meals and also as additional snacks if needed.
    – Legumes and are not only a great source of protein, they also provide dietary fibre and low GI carbohydrates (a slow and steady source of energy), meaning they help to keep you feeling satiated for longer. Try incorporating some of these into your daily diet. Similarly, wholegrains will provide a healthy combination of low GI carbohydrates, dietary fibre and a source of protein which will keep you going for longer.
    – You will have a higher energy requirement on the days that you train so you may find that you’ll need to slightly increase your serving sizes for meals and snacks (or insert an extra snack or two into your day- a protein- rich snack following training will help with muscle recovery).

    Kindest Regards,

    BT Nutritionist 🙂

  • #82308

    michelle811207
    Participant

    no workout only 2 times milk shake is ok?
    Is the Weight can still going down?

  • #82627

    BT Nutritionist
    Keymaster

    Hi Michelle,

    This is not how we recommend doing the program. During the first phase you will need the three shakes a day to keep your body nourished and satisfied.

    For best results we do recommend trying to achieve some form of physical activity and if this is not possible we would still recommend consuming three shakes a day and a protein meal. Weight loss may be a little slower than if you were doing physical activity but your body does need a certain amount of energy to function.

    Kind Regards,

    BT Nutritionist 🙂

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