Post # 10K - Help Redz Get in Shape

[Redz]

Oh and get an ipod if you don't have one already.  It helps the workouts go by much faster. 

yup. had that working today

[Redz]

This thread is useless without peer pressure. To enhance it, we need:

a) current weight
b) goal (w/ timeframe)
c) updates

These are just the basics. JMO.

Oh, I'm all for the peer pressure aspect of it.  That's why I threw it out there.

a) 272 dressed, after dinner (I had chicken, corn and roasted asparagus).  I should add that I'm 6 feet tall and have a big build.
b) I don't really have a definite goal.  I just want to start doing and experience tells me I'll just start feeling better as a result.  But for the sake of putting down a # let's say 30 pounds by my birthday (Sept 12)...The first bunch should come off easily...it's the rest that will be tougher)
c)  derrrrrrrrr...you know I'll be doing that

I've done this before with success, so I know I'm capable of doing it again.  I;m also in a great frame of mind for getting going with it.  I've lost a bunch of weight before, but as anyone whose done it before knows, keeping it off is the tricky part.

[the_Bird]

I've been trying to get in better shape myself.  I haven't been OVERWEIGHT by any realistic stretch, but I was starting to get a little too jiggley. 

So, I've cut out virtually all beverages with sugar.  No more soda, no more juice.  I drink a crapton of seltzer water (which thankfully I like) and too much black coffee.  But, no sugared drinks, it's way too easy to push back a couple hundred calories without thinking about it.

(I've even cut out beer for the time being!)

I've also cut out the mindless snacking.  I just don't buy stuff; if there's a bag of chips in the house, I'm eating a bag of chips - so I don't buy them!  I've also kicked out most sauces; like, what's the point of cooking boneless chicken breast, then adding sugary BBQ sauce?  I just use a lot more plain spices in my cooking.  Egg whites - boring as hell, but jack them up with smoked paprika?  Negligible calories, and a nearly-pure protein jack.  For me, thinking about flavoring food with spices, not sauces.

But, it's also the exercise side of things.  I've never been in great shape, but now I just make sure to get on the exercise bike when the C's are playing.  I find that if I'm STUDYING the teams, really focusing on one player with or without the ball, it helps distract me so that the time goes by quicker.  I'm getting myself a bike soon (haven't had a good one since high school), and I'm starting to run a little bit.  Just getting more physically active. 

So far, though, mostly by cutting out on the sugared drinks, stopping most mindless snacking, and focusing as much as I can on "clean" proteins, I've been consistently shedding 5-8 pounds/week.  I'm at goal, now it's a matter of just getting some consistency.  I *want* to be able to have a few beers and not stress, which is why I'm trying to ramp up the exercise thing.  My goal is to be able to run a 10k by the end of the summer - I'm about 9k away!

We're all in this together!

[fairweatherfan]

Redz:

Something that's always helped for me is fitting little micro-workouts into my routine.  For example, if there are any TV shows you watch regularly, decide that every time you watch, you're going to do 4 sets of crunches (you can even sneak em in during C's games).  Pace yourself and determine your own reps initially, but try to steadily up your reps and even add a set or two over time.  Do this for a few shows and you can easily put 1000+ crunches (or 300+ pushups, or whatever) per week on top of what you're already doing at the gym.

Or, if there are stairs at your workplace, always take them, and force yourself to jog a flight or two at least once a day.  Same thing at home. 

Exercise shouldn't be something you restrict to the gym - keep looking for ways to add a little bit more motion into your day.  All the little stuff really adds up over time. 

[Redz]

Thanks for the ideas guys - keep em coming.

Celts game has been rough for not getting into a munchfest.  I just ate half a bag of sugar snap peas with some hummus (instead a bunch or tortilla chips or pretzels or whatever).  I've aslo been drinking water all day.  I'm not much into sweet drinks any more so the water part is easy.

[the_Bird]

Even better than sugar snap peas?  Edamame.  Just another pure protein kick.  I've been buying them in those steam bags, just toss them in the microwave for a few minutes, then in a bowl with a little kosher salt.  I'm inherently lazy, so it helps to make something like that be my easiest snack!

[the_Bird]

I forgot the biggest incentive; I've got a pool going with a couple of the guys at work.  We're all looking to shed about the same percentage (7% - 9% over a few months), so we've all thrown $50 in the pot, whoever doesn't make it, their $$ gets split between those who do.  Nothing like some money on the line - plus some nice smack-talking opportunities - to keep you motivated!

The rest of the office benefits too, since Dunkin' Donuts seems to show up in the break room mysteriously now.....

[Celtics1990]

Fellas something that always has worked for me is High Intesity Interval Training or HIIT.  You can do it using an eliptical, swimming, biking, running, walking, roller blading, etc.  Pretty much the purpose is to sprint for a period of time followed by a period of active rest.  You repeat this cycle for twenty minutes.  I like HIIT because its short, quick, and is proven to burn more calories from fat than regular cardio.

Here's a good link describing HIIT and a sample workout you can follow:
http://healthhabits.wordpress.com/2008/06/09/4-steps-to-a-great-hiit-workout/

[Big Ticket]

Fellas something that always has worked for me is High Intesity Interval Training or HIIT.  You can do it using an eliptical, swimming, biking, running, walking, roller blading, etc.  Pretty much the purpose is to sprint for a period of time followed by a period of active rest.  You repeat this cycle for twenty minutes.  I like HIIT because its short, quick, and is proven to burn more calories from fat than regular cardio.

Here's a good link describing HIIT and a sample workout you can follow:
http://healthhabits.wordpress.com/2008/06/09/4-steps-to-a-great-hiit-workout/

I tried HIIT for a bit... for someone that is out of shape and out of an exercise routine, I'd recommend something more along the lines of MIIT (Medium).  HIIT will kill you if you do it properly, but are out of shape.  It will literally have you throwing up and unable to move.  But it sure works.

[Redz]

OK, here's the days rundown:

Breakfast:  Cereal, Skim Milk

Lunch:  Chicken Soup

Snacks:  some cashews and an apple

Dinner:  Ended up going to the Mexican place tonight, instead of last night.  I made it through the meal without munching on any chips, which was rough because we had to wait for a friend for 15 minutes before we ordered.  Instead of a margharita or a beer, I had unsweetened iced tea.  For dinner I had a cup of beef stew and a tostada (I didn't eat the fried crunchy part), just the salad: chicken, beans, peppers, and lettuce, with some cheese).

I drank one cup of coffee, and a bunch of water over the course of the day.

I had some popcorn tonight while watching "Nobel Son" (skip it, not very good)

I did not make it to the gym today, but I plan on going tomorrow, and have an appointment with the personal trainer on Tuesday.

All in all, pretty happy with Day 2.  I think I overdid on the cashews a bit.  Still, I was really happy with showing self control at dinner.

[Redz]

Daily rundown (I'm just going to keep doing this until I feel like I'm on autopilot...bear with me)

Breakfast:  Scrambled Eggs (mostly whites), half bagel with yogurt spread butter sub stuff, coffee

Lunch: 2 pieces of leftover chicken whole wheat quesadilla & 2 pickle spears

Dinner:  Ribs (I ate just 2), mashed taters & grilled veggies.

Snacks:  cashews, almonds, apple, snap peas

Drinks:  lots of water, and coffee

Exercise:  Went to the gym and did a half hour at a pretty good pace on the treadmill.  Broke a much better sweat.

Going to bed, feeling lighter...I figure if I feel that way every night, I'll be in good shape.

[indeedproceed]

This idea is so crazy it just might work. You run, clown! Run!

[thirstyboots18]

I eat veggies with hummus for a "game" snack, too...  Another thing that seems to help is oatmeal every day.  I cook enough for a couple days and then each morning heat a helping in the microwave.  I use old fashioned oats,add plenty of cinnamon cook them with blueberries, strawberries, apple slices (or apple sauce), dried cherries and whatever other fruit I have on hand, then follow  the cooking directions on the box.  You get your fruit and the oatmeal is good for lowering cloresterol and has lots of fiber.  Add skim milk and you are adding dairy...  It also helps you feel full and will get you through until lunch... Also making it up in advance will get you out the door quicker in the morning. Don't forget to drink plenty of water.

[Redz]

I eat veggies with hummus for a "game" snack, too...  Another thing that seems to help is oatmeal every day.  I cook enough for a couple days and then each morning heat a helping in the microwave.  I use old fashioned oats,add plenty of cinnamon cook them with blueberries, strawberries, apple slices (or apple sauce), dried cherries and whatever other fruit I have on hand, then follow  the cooking directions on the box.  You get your fruit and the oatmeal is good for lowering cloresterol and has lots of fiber.  Add skim milk and you are adding dairy...  It also helps you feel full and will get you through until lunch... Also making it up in advance will get you out the door quicker in the morning. Don't forget to drink plenty of water.

Sounds good.  Thanks TB!

This idea is so crazy it just might work. You run, clown! Run!

And yes, IP, I think it can work.  They say documenting everything you eat is a big part of the process.  Publishing on a public forum might be a bit over the top, but I feel pretty comfy with my fellow CB'ers. 

Whatever works...

[Hoyo de Monterrey]

I eat veggies with hummus for a "game" snack, too...  Another thing that seems to help is oatmeal every day.  I cook enough for a couple days and then each morning heat a helping in the microwave.  I use old fashioned oats,add plenty of cinnamon cook them with blueberries, strawberries, apple slices (or apple sauce), dried cherries and whatever other fruit I have on hand, then follow  the cooking directions on the box.  You get your fruit and the oatmeal is good for lowering cloresterol and has lots of fiber.  Add skim milk and you are adding dairy...  It also helps you feel full and will get you through until lunch... Also making it up in advance will get you out the door quicker in the morning. Don't forget to drink plenty of water.

Sounds good.  Thanks TB!

This idea is so crazy it just might work. You run, clown! Run!

And yes, IP, I think it can work.  They say documenting everything you eat is a big part of the process.  Publishing on a public forum might be a bit over the top, but I feel pretty comfy with my fellow CB'ers. 

Whatever works...

If it gets the job done, it gets the job done. Someone doesn't like it, click somewhere else.  Good luck.

Now answer my evil clown question!! haha