Getting in shape for Summer !!!

Cut out refined carbs, like white suger and flour, all suger, really. Try and eat nothing processed, if it has 50 ingredients it's probably bad for you.
 
As a senior citizen I go for the low impact stuff - walking and bicycling. When summer rolls around I will get into swimming.

Every other day I do crunches and some curls. More importantly I do stretching to keep flexible.
 
j williams said:
Diet is not something to fear. You just have to make smarter choices. You can still eat whatever you want, just substitute ingrediants for healthier ones. Like eat whole grain pasta instead of white. read labels and buy organic b/c they dont use high fructose corn syrup. Dont drink your calories, water and green tea, and maybe a ocasional diet soda or sugar free red bull (mmmm....red bull). Use lowfat cheese, drink skim milk. Just healthy options. If you are hungry while dieting, your not doing it right. If your not getting enough calories your body goes into starvation mode and hangs on to fat cells. IE the plateau effect. The only way to lose gut is diet. you can do 1000 sit-ups a day and if your diet is crap you will never transform your body shape. So ideally you want to get your reccomended amount of calories from high quality sources.
Click to expand...

This is excellent advise. I've been gradually working on the substitution process, such as:

1. Fresh fruit instead of any refined sugar.

2. Diet soda with no caffeine instead of "cokes".

3. 100% whole wheat bread instead of white.

4. Low fat yogurt for breakfast instead of "Balance Bars".

5. More vegetables and less potatoes, rice and bread.

I also need to limit salt intake, so I've switched to "lite salt" and have eliminated canned or packaged foods that are loaded with sodium. The only cereal I've found that has no salt is Shredded Wheat. Not bad with 1% milk and Splenda.

This is a long term process to change the bad habits of a lifetime.
 
It does take a long time to undo a lifetime of bad eating, but it is very possible. Not 4 months ago I was 40 lbs heavier. It wont fall off quick, it takes alot of disipline and loads of encouragement from family and friends. EVERYONE CAN DO IT. With just minor changes to your diet and an active lifestyle w/ some form of weight training you will notice a change within a week. Ill say it again, the squat is the single best excersize for working the most muscle groups at once. I can also reccomend drinking muscle milk. You can get it at GNC. It is loaded w/ healthy fats, and tastes absoulutly great. Healthy fats are what keep you feeling full. Poly and mono unsaturated fats, found in nuts(unsalted variety), Muscle Milk, Extra virgin olive oil etc.... Also a whole grain breakfast of shredded wheat or plain oats is the ticket to feeling satisfied till lunch so you dont pick all day.
 
Great thread! I do the "Army" thing, but I always hit the gym about 30-40 minutes along with a 2-3 mile run before our PT starts. Our new PT requirements are pretty varied. Every Tuesday morning will be combatives; 3-days a week will be running sessions with at least one 5-6 mile run; we do one day of sports PT (for us, it's soccer or ultimate football) and we integrate in a at least one road-march a month (that's just getting started, which is a good thing). Variety is great and I have some influence over what PT my officers conduct, so it really breaks up the monotony of push-ups, sit-ups and running. I even made a deal to get our local rock-climbing gym to open up early in the morning for our group (for a good discount).

I will say I run pretty early (our PT sessions kick off at 0630) anywhere between 0500-0600 depending on my weight room routine; however, I see a lot of spouses and recovering Soldiers out on the track or in the gym. I know some Soldiers (and spouses) are overweight and out of shape, but I see the same ones every morning...that's a good habit and I really applaud them. Dieting is my issue. I work as many hours back home as I did in Iraq and my eating habits suffer. I really need to plan a week's meals ahead of time as I usually work through lunch and don't get home until 1900-2000 (well after the family dinner). I liked the 6 smaller meals a day idea...unfortunately we manage our time better in a combat zone than at home:grumpy:

Biggest advice for those struggling is to get a partner, whether it's your wife, son/daughter, co-worker or good friend. There will be days that you can rationalize being lazy, but having somebody depending on your (or waking your butt up in the morning) really makes a difference to stay on a scheduled plan that will show results.

ROCK6
 
Cybex total body arc trainer, the tough love of cross trainers, the thing will kill you or turn you into a ATV.

Helle
 
WILLIAM.M said:
I think you Pit will be one of the few that actually watch and then try to do these.

Best exercises for functional strength...

Thanks Bro

Dr.Bill
Click to expand...

I guess you must know me too well Bill;), I made these up the other day and they work great !!!!:thumbup:
PICT4682.jpg
 
I`m a big believer in variety, but I always do lots of bodyweight squats, running stairs, and push ups of all kinds. Also looking forward to adding more pull ups to the mix. (I admit, until recently I was too damnfat to do any, so "adding more" is relative. But I`m working on it.)

My wife got me going for long walks every day and I dropped 12 Lbs in 2weeks.

Check out www.bodyweightculture.com for lots of great exersises.
 
Chosen-frozen said:
I`m a big believer in variety, but I always do lots of bodyweight squats, running stairs, and push ups of all kinds. Also looking forward to adding more pull ups to the mix. (I admit, until recently I was too damnfat to do any, so "adding more" is relative. But I`m working on it.)

My wife got me going for long walks every day and I dropped 12 Lbs in 2weeks.

Check out www.bodyweightculture.com for lots of great exersises.
Click to expand...


12 lbs in 2 weeks is great going !!!:thumbup:
 
Well fellas - yesterday marked the last day in the biggest loser contest I was competing in. I came in second place with a total weight loss of 35lbs over 3 months. I went from 226 down to 191 and feel great.

I was on vacation last week and really suprised myself as I did not go nuts eating and/or drinking.

That extra weight being gone is a huge help, especially on the trails. I feel like I have shaken a friggin camel off my back and feel much lighter.

I feel great and am ready for the summer time. I've got a bit more to go to get to my goal weight of 185 and tone, but that'll come in time.
 
myright said:
Well fellas - yesterday marked the last day in the biggest loser contest I was competing in. I came in second place with a total weight loss of 35lbs over 3 months. I went from 226 down to 191 and feel great.

I was on vacation last week and really suprised myself as I did not go nuts eating and/or drinking.

That extra weight being gone is a huge help, especially on the trails. I feel like I have shaken a friggin camel off my back and feel much lighter.

I feel great and am ready for the summer time. I've got a bit more to go to get to my goal weight of 185 and tone, but that'll come in time.
Click to expand...


man that is amazing. i am right there with you. last year i was up to 250lbs. i decided to drop the weight. 4 months and 40 lbs later i was happy adn i am happy now at a slightly larger but more muscular 220. keep up the hard work and youll get to where you want to be in no time. its people like you guys here who make me wat to stay in good sahpe. if you can do it why cant a 19 year old kid do it?
 
My heart is good for so many beats , then it stops

Im not going to waste them beats :)

on amore serious note , I used to work at serious physical labour , lift and carry 100kg + lumps of steel and swing 14 pound sledges for 12 hour shifts .. crud work but man was I built like a tank after a couple years of it . used to walk around like apeman cos my arms were too big to hang right .. being well over 6'tall added to the look and people would step aside when I walked down the street ... I actually was getting to like it , till one job we worked a few too many 24 hour shifts on emergency shut downs just to get the gear going .. I pushed it too hard did to much and took some damage .

got a crushed vertebrae and couple bulged disks from the work tho and nowdays Im about 20 kg lighter , take a few Xs smaller shirt have problems lifting and shifting heavy stuff , and cos of where the crushed vertabrae is , spending serious time at my forge or with my bow or on the grinder ... I get seriously buggared up and its like having a heart attack ..

I do walk the kids to school each day , and walk to the Post Office to send out the ebayed gear , walking a few kms a day is normal , carrying the baby around

I dont do specific exersize routines , Im in good enough shape I walked the 15 km to buy car parts when I broke down and carried them back again , fixed the car and drove the remaining 700 km home without any aches and pain next few days ...

I can only do a couple chin ups , a few sit ups , and sprint for 3/4 km before I got to slow up ... I can still run down and bring down a feral goat ( bring em back alive style ) but I only do a couple each trip now , I used to do heaps more

compared to what I was , Im way out of shape and got injuries that slow me up big time doing some stuff , but compared to the average guy around here , Im still doing dam good :)
 
You must log in or register to reply here.
Back
Top