Getting started...HELLLLLP!!!

[Ford84]

So I have been wanting to get back on the weight loss and work out kick, it has been about 3-4 years since I have been working out hard faithfully in the gym 3-5 times a week. A lot of things in my life have also changed as well and I am in need of some advice and what to do.

I work a weird schedule with my work, I am a paramedic. I work 4 days on and 4 days off, the weird thing is that its a swing shift. I work 4 Days and then off 4 days and then on 4 nights and off 4 days. I hope thats easy to follow. I am going to be starting a nutrition plan in the next day or so. My problem is everyone always tells you not to eat at night. The one guy that I work with is STACKED and gets to work a straight days schedule, however, will occasionally will pick up a over night shit for some over time. I asked him once how he did it since your supposed to eat every 3-4 hours and he replied that he just drinks water all night (which is true). I can not do that. So do I just eat every 3-4 hours while awake......or......what? Thats the first issue.

The second issue. I am going to the gym about 2 times a week now, I mostly just go there and get on the bike, I do the rest at home, sit ups, crunches, push ups, things like that. I am trying to get off of the bike and want to start running. Running has NEVER been on my list of hobbies! Now, I go to the gym and get on the treadmill, because its cold here still. The treadmill hurts my legs, at least I think its the treadmill. I am going to suck it up and take the cold and start running, there is a parkway here with about 8 miles worth of path split up in sections. The pain that I experience is mostly in my chins, I don't really feel it any where else, and actually I stop running sooner due to the pain then being short of breath. It honestly feels like a muscle cramping up really bad. Will this go away with time, the more I run, stretching, or shall I just suck it up?

I know I know, a lot of things I am asking about I should know about right, being a paramedic and all. Well I hope that I can find out some help here! I am excited to get this started and get back on track! I want to start out and give myself a 40lbs 8 week challenge! Oh and did I mention that I ordered P90x that should be here any day now. I am hoping that helps me greatly with my self challenge on top of running 3-4 times a week! Please give all the advice, I am open to anything and everything!

[Boss Man]

If you're getting shin pain, it sounds like you're heel striking, which can cause shin splints. Try to land on the balls of your feet instead if you do heel strike.

You could also do a bit more stretching if needs be before exercise and see how that pans out along with the altered running technique.

If you working nights eat like you would during the day, then obviously you don't need to worry about nutrition during sleep periods.

I can understand your shifts, as you're doing either days or nights for 4 consecutive shifts each time, with 4 days off, so that disclosure didn't confuse me hopefully .

Hopefully that helps.

[Norco]

As for the eating at night - that's completely true - for people who aren't going to be up all night.....Your body doesn't react to food differently depending on the time of day. I'm quite certain the whole don't eat at night thing was a poor use of words. It should be don't eat before going to bed.

As for your shin splints - You didn't mention what distances you're running. You mentioned an 8-mile track, but do you run the full 8? I suspect if you're just starting out 3 miles should be more realistic, but if you're doing the whole 8 already, good on you. If your legs aren't used to running, shin splints are just going to happen for a while, but will go away as your muscles adjust (there are more muscles involved than just your calve muscles - your core muscles play a big role in your posture while running which can increase or lessen the load on your legs) if you do everything right, which means stretching before running, always walking for a few minutes after running stretching afterwards, getting enough water into your muscles and eating enough sugars and proteins.

I don't think the treadmill hurts your legs any more than pavement, at least for me I find it the opposite. I like to sprint for about 10 minutes at the end of a run and I find it hard to control my landing when sprinting, and landing on the treadmill is a lot softer than pavement. I would suggest stretching, especially your achilles, calve muscles, etc... and like I said, water and nutrients are key to healthy muscles, and healthy muscles don't ache.

[Boss Man]

The body burns calories at night when sleeping but just not at the same level.

The eating at night thing is a crock basically. To me it's conditional not absolute.

If you think about it, Carbs can potentially help you to sleep and amino acids like Tryptophan and Phenylalanine, induce hypothalamic responses, relating to mood hormone release and Argininr induses Nitric oxide production increasing vasodilation and therefore potentially providing the brain with more oxygen flow.

So having something like a Ham sandwich or a Low Fat Yoghurt could be good, not least for the muscle sparing actions of the protein and the Carbs inducing Insulin production, to aid the Protein synthesis, as around 40% of Protein is converted to Glycogen.

The problem is that there is a big discrepancy, between a something like a Ski Yoghurt pot and a Big Mac Meal. Eat one of either, about 30-60 minutes before bed on a regular basis and the effects on fat levels, both subcutaneous and viscerol, is going to be significantly different.

Ultimately it's not about eating nothing before bed, its about moderating what you eat if you do and making sure the calories are not excessive and the levels of bad fat and Sugar are minimal .