Keeping in Shape!

[Mitchell3]

I've seen stranger questions asked here, but what do you all do to keep in shape? I've put on too much weight this winter. WAY too much. but its also been a tough two years.

I've tried changing my diet. Multiple times. And at best I only stop putting on weight and don't really lose. I'd like a legit food/exercise plan and be able to stick to it. Needs to be something not too time consuming. I was thinking of doing daily running or bi-daily + healthy food my mom would make :) but a plan to follow would be cool!

Anyway, I'd like to see what people do to keep in shape!

[aris]

Gym is a start .. But your diet is 80%...

[KidRambo]

PM
I could help you out for real

[Kinn]

Simple work out you can do at home. Pick six exercises....push-ups, jumping jacks, sit-up/crunches, skip rope, shadow box, lunges, high knee running on the spot, if you have tools, it could be throwing a medicine ball, kettle bell, slege hammer on a tire, whatever....doesn't really mater but you want to make sure you have a good mix to work your whole body. Then do those 6 exercises for 30 seconds each consecutively. That's 3 minutes, followed that with a 1 minute rest break. repeat as many times as you can. It's ok if you take a set off and go easy then pick it up on the next set. Start off with one set slowly for a warm up and do another slowly after for cool down.

I'd start with 3 times a week then up it to 4 after 2 weeks, then 5 after 4 weeks.

This sounds simple but can you think of a sport that also uses 3 minute intervals with a one minute break...hint - it was selected by SI as the most demanding of all sports (followed by hockey hehe)...Boxing. If you can do 12 sets at a good intensity you'll be in good shape. Even if you never get to 12 you'll be in much better shape then you are now...

[cwp_sedan]

Sorry no torrent links allowed.

[Mitchell3]

Simple work out you can do at home. Pick six exercises....push-ups, jumping jacks, sit-up/crunches, skip rope, shadow box, lunges, high knee running on the spot, if you have tools, it could be throwing a medicine ball, kettle bell, slege hammer on a tire, whatever....doesn't really mater but you want to make sure you have a good mix to work your whole body. Then do those 6 exercises for 30 seconds each consecutively. That's 3 minutes, followed that with a 1 minute rest break. repeat as many times as you can. It's ok if you take a set off and go easy then pick it up on the next set. Start off with one set slowly for a warm up and do another slowly after for cool down.

I'd start with 3 times a week then up it to 4 after 2 weeks, then 5 after 4 weeks.

This sounds simple but can you think of a sport that also uses 3 minute intervals with a one minute break...hint - it was selected by SI as the most demanding of all sports (followed by hockey hehe)...Boxing. If you can do 12 sets at a good intensity you'll be in good shape. Even if you never get to 12 you'll be in much better shape then you are now...

I worked out back in the day when starting highschool so getting back in the groove shouldn't be too big a deal. The proper form/posture will come back but I'll be weaker again. Also got some weights and other goodies to work with. Just there isn't a dedicated room for this stuff at home. I never heard of a shadow box though?

[The Wolf]

If you want to lose weight, your focus needs to be on diet and portion control first and foremost. Working out will increase your metabolism, but as has been said already, diet is 80%. Lots of fruits and veggies, no fried foods, drink only water. You'll be shocked how quickly most people drop weight by cutting out sugar drinks and fast food.

Now if only I could take my own advice. What I wouldn't give to be back in highschool training for the football team again.

[Shinglez]

For the workout portion of your goal to lose weight try this out... I've been doing this for the past week and it's great. It keeps the body working hard and the different workouts each day are designed to "shock" your body so maximize results. www.niketraining.ca. If you want video dramatizations of all the workouts you can search them all on youtube. Hope this helps!

[Krazy]

Try Insanity workout but it's not for people who have never worked out before.

I thought my gym routine was okay... but I got used to it and decided to give it a try. I was doing 10min cardio + weights + 30to50 mins of cardio again when I was going to the gym.

When i started Insanity... I got my ass kicked... It's really really tough but well worth it.

I am on the second month of it... lost about 4-5kgs (~10lbs).

[PCLoadLetter]

You'll be shocked how quickly most people drop weight by cutting out sugar drinks and fast food.
+100000000. Drink only water and the pounds will melt away (with exercise of course).

I just got back into biking, I try to ride about 5km daily.

[Tellii]

morning and nightly jogs. plus i drink lots of water

[6strings]

I used to be overweight. I decided to turn my life around. Started with getting rid of all the junk food/pop.... etc Drank lots of water, and then joined a local gym, also played a lot of soccer.
Diet is most of it, then the exercises, and don't forget about taking some rest... and also patience. Quick fixes aren't permanent solutions. I'm no where near my goal in fitness, but that's just my 2 pennies.

Good luck!

P.S. also parking my 3 on nice days and going for a bike ride/walk to any close destination.

[aZuMi]

Lost 50 lbs in University by running and proper diet. That's all you really need..

[p-o-g-i]

If you want to lose weight, your focus needs to be on diet and portion control first and foremost. Working out will increase your metabolism, but as has been said already, diet is 80%. Lots of fruits and veggies, no fried foods, drink only water. You'll be shocked how quickly most people drop weight by cutting out sugar drinks and fast food.

Now if only I could take my own advice. What I wouldn't give to be back in highschool training for the football team again.

Statement of the year!!!!!
Especially the portion control part................

[Mitchell3]

Thanks everyone! I'll do the water for sure because thats probably been a major flaw in all my past diets. Diet pop is better than pop.. but water is best so I'll do that this time round. I'll give all these exercise techniques a shot :)


+100000000. Drink only water and the pounds will melt away (with exercise of course).

I just got back into biking, I try to ride about 5km daily.

Gotta get my bike back into shape too, I haven't used mine since I got the car haha. Plus living out in the country provides nice rides, not to mention this massive hill to race down :D

[p-o-g-i]

Lost 50 lbs in University by running and proper diet. That's all you really need..

I hate you :(

I'm what you call "husky" :chuckle My current goal is to get down to 200 lbs. and I'll be happier :) I haven't been under that weight for almost 15 years now.....

[Queue]

SEX!!!!!..... is what I would suggest. But that's why I'm getting a gut now as I'm single again, lol.

But seriously, what everyone is saying in here is all true. You'll have to find what suits you and what accommodates your lifestyle. Though getting serious about fitness IS a lifestyle change. I've learned, however, that it's all mental. So make sure your mind is clear and goal-oriented, and be positive as much as possible. Psych yourself up to reach your goal!

Do you ever wonder why so many people always start off with good intentions about getting fit and joining a gym, but then in a couple of months, slowly decrease their commitment in their routine? "I have no time anymore...." or "things became busy for me." So how did you make time originally? You started then, why stop now? It's all mental commitment. Keep your mind healthy and everything will fall into place!

[Krazy]

Thanks everyone! I'll do the water for sure because thats probably been a major flaw in all my past diets. Diet pop is better than pop.. but water is best so I'll do that this time round. I'll give all these exercise techniques a shot :)



Gotta get my bike back into shape too, I haven't used mine since I got the car haha. Plus living out in the country provides nice rides, not to mention this massive hill to race down :D

Just remember.. if your piss is yellow.. it means you aren't drinking enough water lol.
It's the easiest way to tell.

Also... diet pop is not necessarily better. There are studies out there on the sugar replacements.. (saccharine and what not)
It showed that test subjects that drank those drinks will have more urge to eat...
So you drink empty calories but end up feeling hungrier? I guess if you can fight the urges.. then it might be alright.

[crystal8484]

Diet is crucial to maintaining all the hard work you put in exercising. If you don't eat properly you won't have the energy to workout. Protien, Vegetables and yes carbs and fats - the good kinds in moderation.

Running is probably the best thing for cardio if you can't get to a gym. Weights are also very crucial in losing fat/weight. You tone and build muscle. More muscle = more metabolsim. And we want a good metabolsim right?! So don't just thinking cardio is going to get you to your goal.

BUT MOST IMPORTANTLY: DO NOT GET DISCOURAGED. It will take a few weeks for your body to jump start from the dead so stick to your plan and have the willpower not to eat junk and exercise. I always tell myself that if I go for this run I won't feel bad for sitting on the couch for the rest of the night :)

I use a sitehttp://caloriecount.about.com for tracking what I eat, my exercise and what not. Make a profile, and set your goal and that can assist you in getting there. GOOD LUCK!!

[Kappa]

SEX!!!!!..... is what I would suggest. But that's why I'm getting a gut now as I'm single again, lol.




FAIL now my right arm is jacked and i look funny...

[Default User]

FAIL now my right arm is jacked and i look funny...

BWAHAHAHAHHAHA!!!!!

[Skippy]

I'm almost the exact opposite to this thread. I have a hard time gaining weight, at 6'1, 155lbs. From the limited research that I have done on this, you want to set up a fitness plan that suits your needs/schedule. Set a goal for your self, and keep a journal to help keep your self on track. Lay off foods high in carbs like pasta, white bread, etc as high carb intake on a diet isn't going to help you loose body fat. Protein is going to be your friend, eat lots of it; this will allow your fat to turn into muscle. Take a multi vitamin to help supplement the nutrients that your not getting from the food you eat. Lay of drinks high in sugar, or fat. If your a coffee guy, get it with milk instead of cream(go to the timmies website and do the comparison on their nutrition info page) drink plenty of water(8-10 glasses a day)

If your just getting back into it, start working out two to three times a week, just get your body back into the groove of things. You'll wanna do a mix of weights and cardio to burn that belly and build some muscle.

And as that stupid body break commercial goes, " get fit!, and have fun!" lmao

[Lummix]

I lost 150lbs 3 years back. Dropped from 360ish to 210. After a bit of bad luck and the re-discovery of my good friend beer I've ended up jumping back up to the 275-280 range. I've been there for 6 months, and quite frankly I'm actually enjoying where i'm at.

However, I'm also at the point where i'm contemplating trying to drop down again. I guess I've been lucky that i've actually managed to maintain very good health. I'm extremely active, and for the most part eat well. When I dropped weight the first time, I did it drastically. I worked out hard, and essentially put myself in to a state of ketosis by not ingesting any more then 10grams of carbs per day, and none after 12pm. After i dropped the weight, my doctor told me that i was lucky to have not have done serious damage to myself. Now, I'm not going to be dropping as drastic. Simply just ramping up my workouts, focusing on my foods and avoiding drinking beer.

Oh, and water is your friend. The more you can drink the better it is for you.

[JonsMazda]

Also if you work in a office, get one of those exercise ball instead of sitting on a regular chair.

[SilentJay]

^^^ lol - i'm not sure how well that'd go over in my office, people visiting my desk all the time.

That said, I dropped 40lbs when I worked night shifts, ate right, pounded water/green tea, and went to the gym almost daily. When I got a "normal" job, almost all of it came back. I'm fighting to get back into better shape, but what has been said is true. Diet pop is a terrible vice for me, drinking up to 1-2 cans a week.

Don't set overly excessive/ambitious goals like running every day, or dropping 50lbs in a month. When you come to realization that the goal is unattainable, you'll give up, possibly going back into a bad eating cycle.

Seriously, there should be a weight-management support sub-forum here... I know I could use a gym/running buddy :chuckle

[MistaChin]

Seriously, there should be a weight-management support sub-forum here... I know I could use a gym/running buddy :chuckle

This

[SilentJay]

GB on fat-kid camp!!

[Mitchell3]

Thanks for the help everyone! I bookmarked this for when I start.. this coming monday. Can't pass up ready bananas for banana cake and strawberry shortcake and what ever is at the bubbaq on fathers day! :hawt:pop

+1 on a support subforum in general to support members through anything! Good idea in my books.

[SL3VIN]

Alright let me start by saying, dieting = doomed for failure, the reason dieting doesn't work is when you go on a big caloric decrease your body adjust to that and will lower your basal metabolic rate (the amount of energy your body needs to run its vital functions). Once ppl have reached an "ideal" weight and stop dieting and start eating "normally" again they will gain weight faster and possibly gain more than what they started at.

Keep in mind when we say over"weight" we really just mean over"fat", the equation for fat loss is really simple, you will just have to expend more calories than you consume to reach a negative net caloric intake.

You can start by walking whenever possible, or taking the stairs. Try to set apart 20-30 mins a day for doing a physical activity that YOU enjoy. Remember the most important rule in picking a exercise is pleasure, if you like it you'll stick with it.

You should eat sensibly rather than going on a complete diet, feed your hunger (what you need) not your appetite (what you want). My best advice is to try and follow Canada's food guide. Remember your diet should be filled with variety, it should be colourful in vegetables and fruits, this means your veggies and fruits should consist of dark, light green, orange, yellow, and red. That way you will have the proper nutrients required to live a healthy life

Try not to snack late at night, save it for the morning, if you eat a snack at night and go to sleep, all that unused energy will be converted and stored as fat.

Try and view physical activity as your time to relax rather than a chore that you have to get done. Make it easy for yourself to exercise by carrying a pair of running shoes and a change of clothes in your car, that way you have no excuse and more encouragement to do some form of physical activity.

Remember, at first the drop in weight will be slow but within a couple of weeks you will start feeling better, you will be able to sleep better, and most importantly you WILL be more healthy.

If you have a end goal make smaller goals that will help you achieve it, try to start small and work you way one step at a time, so that you don't set yourself up for failure.

If it helps make up a exercise-contract and get a loved one to sign it as a witness. Also from my readings doing resistance exercise training (weight lifting) will help increase your body fat consumption as energy during rest, and it can also help with bone health. So do what works for you and remember, to have fun!

If you have any questions feel free to PM me.

My Credentials: I am in my 4th year of a Kinesiology degree, and I am in the process of getting certified as a CSEP Certified Personal Trainer.

[Mitchell3]

:)Hey guys, sorry I have to bump this but wanted to say thanks again! About mid July me and the fam started working on what we eat. We've used this diet plan and its worked amazingly! 17 Day Diet (http://www.the17daydiet.com/). Its made up of 4 17 day cycles, first being the most extreme, last teaching you to maintain your weight but enjoy your favourites on the weekend. Definitely check it out if your in the same boat as me! We're only a little over half way to the 68th day but already have lost over 25lbs :D. I started out at 233, and happy to almost be dipping back under 200 again! Once we're done we've decided to do it all over again. The first goal is 189, from there I'll assess how much more weight I should lose before I'm happy with where I am. But again thanks for all the motivation and the direction! Looking forward to keeping the weight off!

[Strongjag]

Cool :)

[mbooth]

i find it's so easy t keep in shape in summer & then so hard in the winter!!

[SilentJay]

So I got my hands on a copy of the 17 day diet - unfortunately, it looks like a 10 year old typed it up in WordPerfect 5.1...

[Mitchell3]

So I got my hands on a copy of the 17 day diet - unfortunately, it looks like a 10 year old typed it up in WordPerfect 5.1...

lol! I haven't been reading through it, my mom has been arranging meal plans and such, she hasn't said anything like that.

[XTOTHEL]

Tomorrow I'll wake up, do some P90X
Meet a really nice girl, have some really nice sex
And she's gonna scream out: 'This is Great'
(Oh my god, this is great)
Yeah
;)

[SilentJay]

lol! I haven't been reading through it, my mom has been arranging meal plans and such, she hasn't said anything like that.

I haven't read it either, I was just saying that the formatting is horrible at best. I'll try to give it a go this week.