Trying to get back in shape...

**Clone9** · 04-23-2008, 12:47 PM

Another key, IMO, is to start slow. You don't want to just jump into a plan where you change what you eat, lift, and exercise, because you will end up hating it and being sore all of the time. It sounds like you've got it figured out pretty well. Do something for 2 weeks like running 3 times a week and cutting down on the soda. Then after 2 weeks start lifting 2 days a week and cut down on the chips, or whatever. It takes discipline to move to the next level each time, but it has helped me not get burned out by jumping in head first.

Other posters are right.....if you stick to it for the rough part while you're getting back into decent shape.....you will feel enormously better and have much more energy. Also, I have found that being in shape helps me sleep better and have less stress.

**wesley_w** · 04-23-2008, 12:47 PM

I run 5 days per week but these days I only run on pavement when in a race. I'm lucky to have Lied and the ISU outdoor track right here.

Here is something I have done for years and it might work for you also. I always have a box of cheerios on my desk and I snack out of it all day. I go through about three boxes per week and I get made fun of a little bit but it keeps me away from junk food plus it's good for you. I bet I've been doing this for fifteen years and have never tried another cereal....it's always been cheerios.

**Mrs.ISUFan22** · 04-23-2008, 01:00 PM

Originally Posted by wesley_w

I run 5 days per week but these days I only run on pavement when in a race. I'm lucky to have Lied and the ISU outdoor track right here.

Here is something I have done for years and it might work for you also. I always have a box of cheerios on my desk and I snack out of it all day. I go through about three boxes per week and I get made fun of a little bit but it keeps me away from junk food plus it's good for you. I bet I've been doing this for fifteen years and have never tried another cereal....it's always been cheerios.

Is it regular cheerios or the flavored ones?

**ajk4st8** · 04-23-2008, 01:02 PM

Losing weight is EASY MATH

Calories in vs Calories burned

**wesley_w** · 04-23-2008, 01:04 PM

Originally Posted by Mrs.ISUFan22

Is it regular cheerios or the flavored ones?

regular only....and I can't figure out why my wife says I have no imagination!!

**dmcbrady** · 04-23-2008, 01:06 PM

I lift 5-6 times a week and run 3 times a week. Monday is legs. Tuesday is triceps/biceps and then run. Wednesday is rest. Thursday is shoulders and then run. Friday is chest and back then bike or run/walk. Saturday is long distance run. Sunday is abs and forearms. Rinse, rather, repeat.

**bos** · 04-23-2008, 01:09 PM

Originally Posted by wesley_w

I run 5 days per week but these days I only run on pavement when in a race. I'm lucky to have Lied and the ISU outdoor track right here.

Here is something I have done for years and it might work for you also. I always have a box of cheerios on my desk and I snack out of it all day. I go through about three boxes per week and I get made fun of a little bit but it keeps me away from junk food plus it's good for you. I bet I've been doing this for fifteen years and have never tried another cereal....it's always been cheerios.

Would substituting granola cereal with raisins be ok you think? I love cheerios but I think I would get sick of it quick.

**ISUFan22** · 04-23-2008, 01:12 PM

I've been horrible lately. I mean, really bad. I think it's been a month since I've exercised. Ugh.

Too busy with work, photog. biz and a ton of other stuff - but I gotta get back on the horse soon.

Normally I'd workout somewhere between 3-5 times a week.

**IcSyU** · 04-23-2008, 01:17 PM

The one exercise I have seen on here yet that I know people including myself love because it doesn't strain the body too much: swimming. Swimming is a great way to work on the midsection (swim distance), arms, and legs, without some of the stress of running, etc. The only problem though, is that you need a pool...or at least a watering hole

**wesley_w** · 04-23-2008, 01:21 PM

Originally Posted by bostinelosd

Would substituting granola cereal with raisins be ok you think? I love cheerios but I think I would get sick of it quick.

After much thought...I have decided that..YES you can substitute another cereal!!

Oh. One other thing I thought of, and it's pretty common knowledge, but it's easy to forget.....try not to eat too close to when you go to sleep. Hope this will help a little bit.

**bos** · 04-23-2008, 01:23 PM

Originally Posted by wesley_w

After much thought...I have decided that..YES you can substitute another cereal!!

Oh. One other thing I thought of, and it's pretty common knowledge, but it's easy to forget.....try not to eat too close to when you go to sleep. Hope this will help a little bit.

Well I wasnt sure. I know cheerios and the like are low in calories and high in good stuff, but I wonder if granola type cereals would add more sugar and calories.

**isuno1fan** · 04-23-2008, 01:30 PM

Originally Posted by IcSyU

The one exercise I have seen on here yet that I know people including myself love because it doesn't strain the body too much: swimming. Swimming is a great way to work on the midsection (swim distance), arms, and legs, without some of the stress of running, etc. The only problem though, is that you need a pool...or at least a watering hole

Excellent point...swimming makes for great exercise. I completely agree.

**Clone9** · 04-23-2008, 01:44 PM

Originally Posted by ajk4st8

Losing weight is EASY MATH

Calories in vs Calories burned

This is exactly right.

**isuno1fan** · 04-23-2008, 01:44 PM

Originally Posted by bostinelosd

Well I wasnt sure. I know cheerios and the like are low in calories and high in good stuff, but I wonder if granola type cereals would add more sugar and calories.

I'd be surprised if there wasn't a bunch more sugar with the granola cereal vs. plain cheerios. Have to check the labels I suppose.

I pretty much eat the exact same thing everyday with the exception of dinner. This includes:

Breakfast - 1 cup Quaker Oats plain oatmeal (instant), 1 banana, 1 cup skim milk

Mid-Morning Snack - Handful of plain (unsalted) raw almonds, blueberry cereal bar, water

Lunch - 2 turkey sandwiches w/ low fat cheese, mustard & cucumber on whole wheat, 3/4 cup brown rice, cold mini carrots, grapes, Yoplait blueberry non-fat yogurt, & a dill pickle. Water for beverage

Afternoon snack - Either plain tuna, cottage cheese, or rice cake depending on level of hunger

Dinner - Varies, but try to keep it with a lean meat or fish, veggie (no butter), and some sort of whole grain. Water for beverage

Evening snack - Bowl of grape nuts w/ skim milk

I work out at the gym for 2hrs, 3 times per week (weights and cardio). I do crunches, pushups, and what I call wall squats everyday around the house.

This works for me as I'm 5'10", 170lbs with about 6-7% bodyfat at 37 years of age.

I do not drink pop/soda or eat sweets/desserts. I do enjoy the occasional beer or glass of wine.

I should say I am borderline OCD and I think it takes a little bit of that to keep up with this type of lifestyle.

**Tornado man** · 04-23-2008, 01:57 PM

Walking is the best exercise there is to lose weight... take a BRISK walk 45-60 minutes, every day. Find the time - think of it as a daily "doctor's appointment." Combine that with a daily food intake devoid of junk, and the weight will MELT OFF.
As others have mentioned, nutrition is the key. At my gym here in Ames, I would say 90% of the regulars never really ever really change their apperance, whether they're hard at work on the treadmills, Stairmasters, in the pool, etc. The reason - they don't have the same discipline in their eating habits the other 22 or so hours in their day.