how to get in shape? any advice?

[danmurphy jr]

This is one of the best threads I've read anywhere-all terrific.
1/ Your brain will not tolerate any radical changes.
2/ No juices: too much sugar
3/ A red apple on awakenig empty stomach-another at 8 hour interval provides all the sugar and trace balance you'll need.
4/ Take an AM 30 minute walk(sounds easy) - again after work. The attitude of old-timers is, your body is your gym. Stretch it.
5th but most important- start today -

 

[Woodson]

I put a treadmill where my office chair used to be in front of my home computer. If I want to play poker online, I have to walk on the treadmill. Wireless mouse makes it easy. Amazing how much exercise you get.

Start slow whatever you do. You are looking to form a routine which takes 21 days. Start out walking a half mile around the neighborhood. Build confidence and eliminate the chance of injury. Most workout programs are throttled to high in the beginning and end in injury and additional weight gain because of it.

GL Jack!

Also, after 6 years I'm coming to a Super Bowl party to put faces with these names. Right around the corner...

 

[worm44]

Here is answer you are looking for...

I am 6'1'' tall-

I graduated high school at 155lbs

I graduated college at 160 lbs

I got of grad school at 165lbs

I got out of the Military at 170lbs

See where this is going...at age 35 I realized that every 2 years I was up another 5-7 lbs..until I got to 240lbs at age 35 I never changed my eating habits...I ate all the crappy food I wanted, drank booze like a fish......One year later I was back to 170 lbs-thats right 70lbs lost in one year-(it actually took less)-and I have kept it off since here is what I did and it will work for you guaranteed........

Eliminate all--ALL- pasta and bread and rice

No Soda period-not even diet

No juice either--I know this is may shock you but juice throws your blood sugar into a frenzy....

The only vegetables you should eat should be green-preferably dark green

No coffee

take a daily vitamin, eat lean meat, fish etc---a short walk a day of 20-30 minute IS enough exercise

Jack I will bet you $500 dollars if you follow this to the letter it will take you less the 60 days to lose that 30 lbs and you will feel great....and here is the best part-you can go back to eating the foods you love just as long as you keep up the walking and add more strenuous exercise to your regiment-i am of the belief that this cleanses your system and once you are to the weight you want to be at you will work harder to maintain that weight because you knw how good it feels....gl2u

 

[Blackman]

Dawgball -- didn't know you swam. I did as well and miss the days of eating whatever I wanted after a 3 hour workout.

My joints have gotten a lot healthier since though.

 

[hawkeye]

Do a mix of the Atkins and a lower fat diet-don't over due it--I also run every morning around 5:00 and went to drinking Mmichelob Ultra beer

 

[yak merchant]

No coffee? Screw that.

 

[vinnie]

Here is answer you are looking for...

Eliminate all--ALL- pasta and bread and rice

No Soda period-not even diet

No juice either--

The only vegetables you should eat should be green-preferably dark green

No coffee

Have someone dig your grave now you will be better off dead :sadwave: than have to live like this :com:

 

[doochuk]

Jack--when i found out i had pre-diabetes and was about 25 lbs to much i just started eating better---no pop or junk food and started riding my bike and exercising 5 nights a week for a haf hour to 45 minutes...20lbs came off no prob.....good luck

 

[taoist]

Do a mix of the Atkins and a lower fat diet-don't over due it--I also run every morning around 5:00 and went to drinking Mmichelob Ultra beer

5:00 am is a little too early for beer, isn't it, hawkeye?!?!? :scared LOL

 

[dawgball]

Blackman-- sorry for the confusion. It wasn't "competitive" in that sense. High school and some other small league stuff is it. Nothing ultra-coimpetitive.

But still what you said about eating anything you want is true.

I weighed 142 lbs graduating from high school. Approximately 195 lbs after college at the same height! Whoa! I will say that 142 was WAY too light, though. I should be in the 175-185 range now in excellent health.

 

[scott4]

jack you can follow the advice above two big things i would do are not eat 3-4 hours before bed and this one has helped many people i know drink 32 oz of water before a meal and wait fifteen minutes before you eat, the water will fill you up a bit. just find ways to exercise or eliminate a few hundred calories a day it will come off slow but it will come off. good luck

 

[IntenseOperator]

JACK

STOP DRINKING EVERY NIGHT!

AND GET OUT OF YOUR PHUCKING CHAIR


























I'm sorry


was I yelling again

I'm drunk right now

see you in two hours

 

[Dr Feelgood]

Jack,

First off I'd like to commend you on deciding a change is in order to get healthy, that's step #1 already completed. Now, how serious you take it will determine your results.

I was 227 lbs on Jan 3rd and had decided after gaining about 6 lbs a year for the past 10 years, enough was enough. I don't like going to the gym and I hate dieting as I like my Tequiza and steaks and ribs and mexican food on a regular basis. So I decided to start off with small changes and go from there. When you start dropping the pounds that will be all the motivation you will need. I wanted to be under 200 by the time I went to my timeshare on April 16th and I made it with 2 weeks to spare. This is how I did it.

My old diet used to consist of ALOT of Ice coffee daily all day long until supper time and then I would eat until I went to bed. Pints of Ben and Jerry's were a staple as well. I seriously think I could have given all these competitive eaters a run for their money as I could EAT!!! (still can)

My wife had dropped 25 lbs on the Atkins diet and I gave it a try but I never finished the 2 weeks of induction as it was way too hard to eat less than 20 grams of carb/day for 2 weeks. However, I did take some principles from it and I'm telling you it worked.

As far as my eating went, I learned that caffeine in large doses sabotages a diet. So I went to 1-2 cups in the morning period. Not the 30 ounce mugs of iced coffee I used to drink all day with all that milk and sugar. I eliminated the milk (saved alot of calories) and started with Equal. Small change #1.

Then I ate breakfast every morning. A bowl of oatmeal (real stuff not the sweetend packets of instant), low carb or high fiber bread (I found this stuff that had 16 g's of fiber --oat and wheat bran pockets--) and threw some natural peanut butter on it, or a low carb yogurt (Atkins brand tastes like pudding and carb smart varieties), or low carb waffles with low calorie syrup and butter. Small change #2

I STARTED READING LABELS!!!!!!
No hydrogented oils/fats, High fructose corn syrups, trans fats, and low sugar stuff. There's plenty of good food out there if you look hard enough. It just takes time and educating yourself. There's small change #3.

My exercise program consisted of religously riding a stationary bike for 20 mins at first and then building up to an hour on Saturday and Sunday mornings. Some nights I would be sitting on my fat ass and would just pull the bike out and ride for 20- 30 mins just to break a sweat. Anything was better than what I was doing. I did that every week from January to April and it got to the point where I was mad if I had something to do early and couldn't get my ride in til later in the day, but I never skipped a day. I figured I wasn't doing anything all week so how bad could 2 hours a weekend be???? It worked

I was 196 at my lowest and have maintained my weight (I went back up to 209 after a 3 week binge recently, but went back to the principles I listed and am back under 200 again).

The best part about this is, I only "dieted" Monday thru Thursday and ate whatever I wanted on Friday, Sat and Sunday. I drank Tequiza (beer), I ate nachos and ribs, and ice cream. So I was never deprived and got the best of both worlds...

have a poker game to catch but that's the jist of it. If you have any ?'s feel free to e-mail me. You have my address...

good luck Jack!!!!!

 

[saint]

As others have said, you've done the hardest part...deciding that you want to make a change. There has been some great advice in this thread. I will just echo a few points I think are extremely important:

Make sure to eat breakfast. I used to never eat it at all but your metabolism will speed up considerably if you eat when you wake.

Do not eat 2-3 hours before you go to sleep. This one is probably the toughest for me because when I veg and watch sports at night I love to have some beer/chips etc.

Eat smaller amounts and more frequently. Throw in an apple or a handful of almonds, etc every few hours. It will help stave off the hunger pains and keeps your metabolism steady.

Exercise on a consistent basis, even if it's 20 mins 3-4 days a week. The hardest part will be the first few weeks..you can do it! Once you get through that part it will feel like routine and you might even feel guilty about missing a workout.

And finally...make sure to give your self one or two days (i take the weekends) to cheat and eat/drink whatever you want. That way, when you're busting your chops during the week you can look forward to a good meal or whatever your thing is on the weekend.


Good luck and keep us posted...maybe we can start a thread where a bunch of members post progress.

 

[freelancc]

.make sure to give your self one or two days (i take the weekends) to cheat

:mj14: :mj14:

 

[MadJack]

haven't had time to read all the replies yet as i've been busy as hell today. but thanks!!

how's this plan sound? this is my 3rd day and the excercise part only. i'll catch up on the recommended eating habits. i did read a few and having weekends to cheat sounds good and so does DTB's 2 days a week of salads.

anyway, the workout plan. let me know if this is good enough.

got a treadmill about 2 months ago but just started 3 days ago.

i'm out of shapr terribly so this is my starting point.

walk 1 mile in the morning and 1 mile in the evening.

1 mile at 12% grade at 3mph. it takes 20 minutes. since i'm a smoker and out of shape i work up a good sweat, burn 240 calories and about 30 grams of carbs each time. i'm sure i have a lot of water weight so should knock off a few lb's quickly. once those workouts get easier i can either speed things up or go farther. i'm basically concerned about my spare tire but am always tired so this should give me more energy as well, huh?

whatya think? good enough for starters?

thanks for the replies. keep em coming. this chit helps the lurkers too.

 

[maverick2112]

Jack..........What really works great for guys like us is........put your treadmill in front of the TV and watch a game. You would be surprised how easy it is to due an hr and a half or more whne you are watching a game you have an interest in.......time flies by. For instance.....Monday night football last year........I would use the treadmill for the first half and presto there's an hr and a half gone and then I would relax and watch the rest of the game. I got in 2 hrs during the A's and Angels game last night.......now only if I would have won my bet on the A's.........

 

[maverick2112]

Why no Diet Soda..........I love Diet Sunkist......and with no calories .........how can it hurt when dieting???

 

[Agent 0659]

Park in the furthest space from the Big Lots door.

HAHAHAHA :mj07: Jack this is your favorite store!!

Also, quitting smoking might help with the exercise, what do you think Jack time to lay them down? Trust me it would be the best thing in the world for you!!

 

[hm23]

well, you could load up on the fresh fruits and veggies - maybe get the juicer that Jack Lalanne hawks...even pull tugboats in the water for exercise.

You'll be in shape but will have lost your mind, so weight won't weigh so much on your mind.

Seriously, consume less. Watch the sweets, cut out the junk food, but don't deny yourself that cheesecake now and again. Drink water...lots of it. Take some exercise, even if it's just walking.