What Do You Do For Exercise?

[ArlyA]

Agree too hard to maintain or lose weight,

How are you working to do this now?

 

[gsganzer]

Since January, I've been a little sporadic and missed a few weeks for family vacation (OK, also a few weeks after vacation), but I've got into a combo of weights and cardio. I've lost 20 pounds, which is decent, because I gained some muscle and haven't worked on the diet much yet. But I think I could probably lose 10 more, maybe if I become a total health nut 15 more. I just need to get more determined with my diet and start decreasing carbs. I dropped all alcohol from my diet last Thursday, so that will probably make a big difference. Alcohol in any form is about the equivalent of a sugary drink. I also started a men's multivitamin and some glucosamine (joint health). And I also started some protein shakes as a healthier snack/meal replacement and a Creatine/amino acid drink to help muscle recovery. As part of my physical in another month or two, I want them to do a complete metabolic blood workup to make sure everything looks good.

My weightlifting is a 3 day cycle; Day 1 is chest and back, Day 2 is shoulders and arms, Day 3 is legs and abs. I then take a rest day from weights.

With the cardio, I do 30 minutes each weightlifting day on the treadmill in a "weight loss heart rate program" with max heart rate set at 135BPM. I take a very low dose of a beta blocker, so doing cardio is a real chore for me. I do the cardio after the weights.

On my off day from weights, I do 60 minutes on the treadmill and stretching.

I know they say to take some rest days, but right now I find I get lazy even taking 1 day off. It's too easy for 1 to turn to 2, to 3, to 4. So, I'm really trying to make it a daily routine and maybe I'll just go lighter on "rest days" and maybe concentrate of lots of stretching those days. I've also found that if I take a break from the exercise, it really affects my mindset. It almost makes me feel worse than if I never started exercising.

 

[masseyrider]

Does this count?

 

[MossRoad]

I loaded my kid's 3 bedroom apartment into a 26' uhaul in pittsburgh, drove it to indiana, and unloaded it over 3 days. That's enough for the month.

 

[NoTrespassing]

Since January, I've been a little sporadic and missed a few weeks for family vacation (OK, also a few weeks after vacation), but I've got into a combo of weights and cardio. I've lost 20 pounds, which is decent, because I gained some muscle and haven't worked on the diet much yet. But I think I could probably lose 10 more, maybe if I become a total health nut 15 more. I just need to get more determined with my diet and start decreasing carbs. I dropped all alcohol from my diet last Thursday, so that will probably make a big difference. Alcohol in any form is about the equivalent of a sugary drink. I also started a men's multivitamin and some glucosamine (joint health). And I also started some protein shakes as a healthier snack/meal replacement and a Creatine/amino acid drink to help muscle recovery. As part of my physical in another month or two, I want them to do a complete metabolic blood workup to make sure everything looks good.

My weightlifting is a 3 day cycle; Day 1 is chest and back, Day 2 is shoulders and arms, Day 3 is legs and abs. I then take a rest day from weights.

With the cardio, I do 30 minutes each weightlifting day on the treadmill in a "weight loss heart rate program" with max heart rate set at 135BPM. I take a very low dose of a beta blocker, so doing cardio is a real chore for me. I do the cardio after the weights.

On my off day from weights, I do 60 minutes on the treadmill and stretching.

I know they say to take some rest days, but right now I find I get lazy even taking 1 day off. It's too easy for 1 to turn to 2, to 3, to 4. So, I'm really trying to make it a daily routine and maybe I'll just go lighter on "rest days" and maybe concentrate of lots of stretching those days. I've also found that if I take a break from the exercise, it really affects my mindset. It almost makes me feel worse than if I never started exercising.

I would love to have the discipline it takes to stay on the routine you're on but I don't. I've managed to lose about 12 pounds with just diet over the last few weeks after a slightly high cholesterol report.

I'm curious though, how old are you and have you exercised like you are now throughout your life or is this a relatively new thing? I've made halfhearted attempts in the past but have always failed in a very short time.

 

[ArlyA]

I would love to have the discipline it takes to stay on the routine you're on but I don't. I've managed to lose about 12 pounds with just diet over the last few weeks after a slightly high cholesterol report.

I'm curious though, how old are you and have you exercised like you are now throughout your life or is this a relatively new thing? I've made halfhearted attempts in the past but have always failed in a very short time.

Find something you love to do, that happens to bring your heart rate up.

 

[NoTrespassing]

Find something you love to do, that happens to bring your heart rate up.

There's only one thing and she won't let me do it more than a couple of times per week. Oh, and gambling but I can't afford it.

 

[gsganzer]

I would love to have the discipline it takes to stay on the routine you're on but I don't. I've managed to lose about 12 pounds with just diet over the last few weeks after a slightly high cholesterol report.

I'm curious though, how old are you and have you exercised like you are now throughout your life or is this a relatively new thing? I've made halfhearted attempts in the past but have always failed in a very short time.

In my earlier years, 20's through my early 40's I was very health conscious. It's been sporadic ever since as life, work, family took over, but I maintained moderately decent fitness just staying active and eating right. The past 7 years or so, I started to really take on an unhealthy lifestyle, becoming less active, eating rich foods and more alcohol than I should at meals and relaxing.

I'm 57 now and decided my health and lifestyle needed a jumpstart, so back in January I started the fitness again. I haven't been stellar and completely consistent, yet. I started out good and was real dedicated preparing for our family vacation in early June, but then got off track during, and the weeks following vacation. Last Thursday, I re-engaged, and I've felt better every day since. It's amazing how fast your body will snap back shape, after a short lapse.

A couple of observations.
#1: Alcohol makes me lazy. It can be just a single beer and I feel like doing nothing but lounging around relaxing. So, I've cut out alcohol entirely, not even wine with dinner. Now, I find myself piddling around on projects more and doing things to keep myself busy. I might even tackle a workshop cleanout in the 100 degree heat!

#2; Taking a day off from the gym comes with the risk that it will turn into 2, 3, 4. I don't know why, but I need to find a way to prevent that from happening. As soon as I go back to the gym, everything is good again and I can't understand why I slacked off. So, for now, I plan to make it a daily regimen until I find the solution.

I'm still trying to get consistent, and I've started to focus on my diet now. From all my years traveling, I'm a bit of a foodie and love cooking. I spent last evening surfing for healthier recipes and will see if I can find a weekly repertoire of meals that work. I also bought some protein shake powder, with the expectation that if it isn't a healthy meal, I'll just substitute a protein shake. The rest of the family can eat whatever the meal is.

 

[ArlyA]

Allow me to reiterate.

Many people can't get off the couch and get regular exercise on there own. So they find something that is fun and accidentally gets their heart going. For some this is cycling, golf (not in a cart) basketball or hiking. Anything that is brisk, will work, but gambling is not one of them. Going with other people helps many folks to go further or faster.

Your good or bad diet? We like to think we eat "reasonably" healthy foods but are quite tasty. Again that is the trick. Consuming more healthy foods that happen to great tasting and heart healthy at the same time. Plus moderation of the less healthy ones.

 

[NoTrespassing]

Allow me to reiterate.

Many people can't get off the couch and get regular exercise on there own. So they find something that is fun and accidentally gets their heart going. For some this is cycling, golf (not in a cart) basketball or hiking. Anything that is brisk, will work, but gambling is not one of them. Going with other people helps many folks to go further or faster.

Your good or bad diet? We like to think we eat "reasonably" healthy foods but are quite tasty. Again that is the trick. Consuming more healthy foods that happen to great tasting and heart healthy at the same time. Plus moderation of the less healthy ones.

Of course my post was in jest, I find dieting easy. Example: yesterday I had a cup of coffee with creamer and sugar for breakfast, a snack bar at 10am, sardines, crackers and cheese stick for lunch, apple on the drive home, carrot sticks, celery sticks, pickled beets, strawberries, and crackers for dinner. I'm thinking I was under 1400 calories for the day.

 

[dmccarty]

To loose and maintain weight one must change one's lifestyle. The same is true for exercise. One has to changes one's lifestyle, and for both exercise and weight issues, one has to find what one will do/eat and continue to do/eat otherwise one slips back into old habits.

It took awhile for me to figure out that I like walking and hate running/jogging and biking. Never liked running/jogging but walking is relaxing so that is what I do. I got a Fitbit years ago and started with 5,000 steps a day. Then worked up to 10,000 which I thought would be hard to do time wise. It is not. For a couple of years I was doing 20,000 a day minimum. However, that was not causing me to loose weight like I would have liked.

Read about Intermittent Fasting, tried it and it caused me to loose weight. However, I really had to fast for 16 hours to loose weight and it took awhile to figure that out. I started with 12 hour fasts and finally figured out 16 hours fast is what I needed to do to loose weight. The problem with a 16 hour fast was that this was hard to do getting 20,000 steps a day so I just do 10,000-15,000 a day now to get my fast time.

I have gone as much as 22 hours without eating and it has not been an issue like I thought it would.

A family member mentioned alcohol free beer and some I tried a Heineken NA and it was pretty good. There are other brands out there, some with no alcohol and .05% that are pretty danged good. There is a German beer, I think it is Munster brand that is excellent and has .05% alcohol. I drink the non/low alcohol beer to save calories and maybe it is healthier but on the weekend I drink and eat what I want and when I want. One still has to not overdue either or one gains back the weight.

I do some weight work, stretching and other exercise as well but try not to push it and make it part of a daily routine. Can't stand to go to the gym. The time it takes me to get to a gym I could get my exercise done at home or during the day as part of my routine.

 

[ArlyA]

A couple of observations.
#1: Alcohol makes me lazy. It can be just a single beer and I feel like doing nothing but lounging around relaxing. So, I've cut out alcohol entirely, not even wine with dinner. Now, I find myself piddling around on projects more and doing things to keep myself busy. I might even tackle a workshop cleanout in the 100 degree heat!

#2; Taking a day off from the gym comes with the risk that it will turn into 2, 3, 4. I don't know why, but I need to find a way to prevent that from happening. As soon as I go back to the gym, everything is good again and I can't understand why I slacked off. So, for now, I plan to make it a daily regimen until I find the solution.

I'm still trying to get consistent, and I've started to focus on my diet now. From all my years traveling, I'm a bit of a foodie and love cooking. I spent last evening surfing for healthier recipes and will see if I can find a weekly repertoire of meals that work. I also bought some protein shake powder, with the expectation that if it isn't a healthy meal, I'll just substitute a protein shake. The rest of the family can eat whatever the meal is.

1. Alcohol is a downer for everyone. Only drink it late in the day, after you've got some exercise.
People in warmer climates, are more prone to obesity.

2. Getting to a gym, is hard for many people. I suggest you find something that easy to get to and lots of fun.

3. If you are eating a 1/2way healthy diet, you don't need some protein shake powder. Most Americans eat to much protein anyway. Maybe you should see a dietitian?

 

[TN8Man]

Three days a week I workout that includes 30 minutes stationary bike, sit-ups, pushups and weights. I do this in the mornings before breakfast and watching morning news.

 

[ultrarunner]

I was surprised to learn a beer while on the job with lunch acceptable in German speaking countries... BMW line workers have free meal beer in their contract...

I told my coworkers only the executives in America have alcohol whereas a line worker, carpenter, electrician etc. could be out if a job...

 

[Big Barn]

Here’s my lunch today

Spinach salad with olive oil, sunflower seeds and Thai hot chil prawn cake

Washed down with a freshly juiced apple, carrot, beet , ginger root shooter.

 

[masseyrider]

Here’s my lunch today

Spinach salad with olive oil, sunflower seeds and hot Thai chil prawn cake

Washed down with a freshly juiced apple, carrot, beet , ginger root shooter.


View attachment 811938

 

[ArlyA]

Here’s my lunch today

Spinach salad with olive oil, sunflower seeds and Thai hot chil prawn cake

Washed down with a freshly juiced apple, carrot, beet , ginger root shooter.


View attachment 811938

I'm not sure what "Thai hot chil prawn cake" is, but did you get any protein in that wonderful looking lunch?

 

[CalG]

Road my bicycle into town late this after noon. 20+ miles round trip. Hills? Did you say Hills? This is VT. my legs are barking. I forget i'm 71 ... ;-)

 

[BnRidge]

I do a 1-1/2hr walk at sunrise everyday, no matter the weather. A couple times a week bike 20miles on the road, or 10mi off road, but that's usually spring summer fall only, weights and row or treadmill in the winter. The scenery, wildlife, crops growing, the prior nights animal tracks and signs, all make it interesting. And I really feel stressed if I miss that sunrise - like the day is half wasted.

 

[Big Barn]

I'm not sure what "Thai hot chil prawn cake" is, but did you get any protein in that wonderful looking lunch?

The prawn cake is high in protein but I also use protein powder

I put a scoop of this protein powder in my post workout smoothie with frozen banana, spinach, oat milk, almond butter and cinnamon.

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